To lose weight quickly and for free, follow one of the many available diet and exercise plans featured by organizations such as WebMD, the Mayo Clinic and the United States Department of Agriculture. For rapid weight loss, WebMD recommends choosing a plan with a daily deficit of 500 calories and exercising at least 1 hour each day.Continue Reading
Avoid fad or crash diets that lead to fast weight loss by shedding water weight and lean muscle mass rather than fat. These diets also fail at providing long-term weight loss. Instead, choose a plan that includes enough food to feel comfortable.
Free diets, such as the Biggest Loser Diet and the Mayo Clinic Diet, advise eating healthy foods without sugars and saturated fats, focusing instead on eating filling vegetables at set meal times. Drink a lot of water to remain hydrated, as dieting decreases water from food.
To stay on track, use free, interactive tools that help dieters create meal plans, menus, recipes, calorie and exercise records, and intake and output trackers. Using these types of organizational and communication tools can provide self-encouragement and help regulate emotional changes from alterations in food and exercise.