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A cheap and easy weight loss plan

Updated on July 17, 2015

A cheap and easy weight loss plan

There are many diets available today with the most popular including The Biggest Loser, Jenny Craig and Weight Watcher's. All of these are good diets, however, you are required to either eat a certain food or have a membership to have success.

No matter how much money you spend, you will not be successful if you do not have the determination and discipline to stay on a diet. That is why these programs have had success. They have particular foods and support groups available.

From fat to fit

Not everyone can afford to join a club or buy special food, but everyone can lose weight. Here is a fairly simple program that will be successful if you follow it. This program is not designed to turn you into an athlete, but it will get you on track to lose weight and improve your overall health. If you can find a family member or friend to get on board with you, that can only help you on your weight loss journey. Even if you have to go it alone, you can still have success if you keep your eye on your goal.

This is the basic plan I used in 2002 to lose 27 pounds in 3 months. It is a calorie counting plan. Do not get discouraged, this is not as tough as it sounds. Your first step is to go to a web site that will tell you how many calories you should be eating. I suggest that you go to and enter your information. This site will ask you your age, height, weight and sex. When it asks for your weight, put in your goal weight. I suggest that if you have a goal to lose a lot of weight, to do it in increments. For example if you weigh 300 pounds and your goal is 180, start by setting your goal at 250. When you reach 250 enter 210. When you reach 210 enter 180. You will then click next and the screen will ask you your activity level. You will want to select either somewhat active or active because later in this article we will talk about exercise. Don't panic, remember this is supposed to be a fairly easy way to lose weight.

You now know how many calories per day you should be eating. Maybe the toughest part of this diet is to learn how many calories are in various foods. When you buy at the grocery store it is easy. Everything has their calories on them. When you go out to eat, that's a different story. You can go online and find the calories of foods at your favorite restaurants and print them out. You can then carry that with you when you go out to eat. After you have been counting calories for a while, it will become easier. Just stick with it.

The final step is to add exercise. I'm not talking about strenuous exercise here. Remember I said this was going to be fairly easy. Just walk for 30 minutes per day. Ideally you should be going at between 3-3.5 miles per hour. That means you are doing somewhere between 17:30-20:00 miles. Another way to look at it is in 30 minutes you should be going anywhere from 1.5 miles to about 1.75 miles. You most likely won't be able to do that the first time you walk. That is fine. Do the best you can and try to improve from there. If you can only walk for 15 minutes at 2 miles per hour, don't worry, at least you are starting to exercise. It is also important to get on a schedule when you exercise. In my case, I walk every morning, the first thing in the morning.

For those who live in a colder climate, walking outside is not an option year round. When the weather is bad you have other choices. You can buy a treadmill or bicycle and exercise on that. Since you are looking for a cheap way to lose weight, you should check out rummage sales for those. Another option is exercise DVD's. I personally think the Leslie Sansone "Walk Away The Pounds" series is excellent. Another option is to find an exercise program on TV that you like, record it and exercise when you normally do.

Like I said earlier, this program is not designed to turn you into an athlete, but it will help you to lose weight and start you on a path to better health.


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    • profile image

      Weight Loss 5 years ago

      Thank you for this useful article, to lose weight is depend on the person and the ways that he follows, that take a time and patience.. here is some other useful article about the some topic.

    • Art West profile image

      Art West 8 years ago from Indiana

      Thanks for the comment dutch84!

      The amount of calories to get to or maintain your weight may vary depending on your build. Obviously a person with small bone structure will need less calories than someone with large or medium bone structure.

    • dutch84 profile image

      dutch84 8 years ago

      This is an excellent article. I'm definitely going to try your tips.

      However, I found on the Mayo Clinic website that they number of calories to maintain my goal weight was a bit higher than it is on other calorie counting websites, like this one:

      Anyway, keep up the good work!


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