The best news if you are planning to lose weight is that you can do it for free. Despite what the manufacturers of weight loss products, diets and slimming pills will tell you, you can achieve your ideal body without spending a fortune. Welcome to the free weight loss plan.

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Fad diets and hyped-up products are responsible for much of the misery and frustration associated with slimming. The simple truth is, whether you like it or not, you can achieve your slimming goals and keep the weight off by applying a few simple and free weight loss principles that will cost you nothing. Yes, there are products and pills that can speed up the process, but the rules of true free weight loss are available to everyone at zero cost.

Here we will outline the basic principles of losing excess weight and keeping it off for life.

The three step approach to the free weight loss plan:

Step 1: Goal Setting
Step 2: Losing Weight
Step 3: Keeping it off

free weight loss plan Step 1 – Goal Setting

The first step of any journey is deciding where you want to go. You’ve probably heard it a thousand times, but having a clear idea in your mind of what you want to achieve is an essential step in your slimming journey using the free weight loss plan.

Get a vivid mental picture of what you will look like once you have got your ideal body. How will you feel once you have lost your excess weight? How much more energy will you have? What will people say about what you have achieved? Imagine what a massive difference it will make to your life. Write it all down and read it back to yourself everyday while you are going through Steps 2 & 3. Get passionate about your goals, constantly remind yourself of why you are making changes in your life. This is very important to your success, so don’t skip this step of the free weight loss plan.

Make a visit to your doctor and discuss your goal. Tell them what you are trying to achieve and why. When you leave the doctor you want to know that what you are planning is safe and achievable. This will include eliminating any medical conditions that might prevent your goal or that is contributing to your excess weight. You should also be clear about any health issues that will make it unsafe to increase your daily activity and exercise.

It is reasonable for the average healthy person to lose up to 2 pounds of body fat per week. Based on your current weight, your doctor will be able to advise you of your daily calorie needs in order to achieve this. You need to adjust your goals according to your doctor’s advice. This means that you will have a specific time frame in which you will get to your ideal body weight.

Focus on the positive. Remember, you are not “losing weight” you are changing to your ideal body shape. Keep that clear mental picture of how you will look and feel. Remind yourself of this everyday.

free weight loss plan Step 2 – Losing Weight

Now you have a clear idea of what you want to achieve and you know how many calories per day you need to consume to achieve it. It’s time to implement the free weight loss plan.

You should be planning to eat three healthy meals per day and two healthy snacks between your meals. Eating at regular intervals means you will reduce temptation to snack on sugar and fat laden foods, and also increases your metabolism (the rate at which you burn fat).

Healthy meals must consist of all food groups: carbohydrates, protein and healthy fats. You should also aim to have at least five portions of fruit and vegetables (ideally ten) within your meals and snacks each day. Snacks, ideally will be fruit.

To achieve your goal you will need to increase the amount of activity you do each day. This will create the calorie deficit effect, where you burn more calories than you have consumed and therefore start to burn excess fat as fuel. Increasing activity also has a beneficial effect on your body’s metabolism, meaning you will burn even more fat throughout the day, even when you are resting.

You will have discussed safe levels of activity with your doctor in Step 1, and you should take it slowly. Nothing is more discouraging than doing too much, too soon. You are not training for the Olympics, so to keep your motivation you should introduce progressive increases in your activity levels, aiming to do just a little bit more each day.

The most important element of introducing exercise or activity is to establish a habit of doing more. Seek out activities that you enjoy. For more information on weight loss exercise click here.

At this stage, it cannot be stressed enough that you visit your written goals everyday (more often if you can). Get one hundred per cent clear on what you are going to achieve and why. Take this mental image of the slimmer you everywhere you go. Let it guide your behaviour.

free weight loss plan Step 3 – Keeping it off

You should be very excited about achieving your ideal body for life. If not, then go back to Step 1 of the free weight loss plan and work on getting clear on all the benefits that you will enjoy when you are slimmer.

The ultimate overall aim of this free weight loss plan is to maintain a healthy weight for life. You will do this because you are focussing on establishing healthy eating and exercise habits. After two months of sticking to the plan you will have a real chance of maintaining your ideal body for life. You will have changes your attitude to food and activity that will pay dividends for years to come.

After just a few months, you may still have excess fat to lose, but keep faith that it will come off as long as you remain focussed on your new habits of eating healthily and being active. No fad diet plan or quick fix approach can rival the long term results you will achieve with this free weight loss plan. Remember that you are not being deprived of foods you enjoy, you can incorporate the occasional treat, but keep focussed on your goal and know the effect of excess calories on achieving your ideal body. Let this be your guide.

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