How to lose weight and get fitter without any cost

Do you have extra pounds and do you want to know how you can get rid of it? is so you’re in luck because, in this post, I am going to tell you how to lose weight and get fitter. Better still it will not cost you a penny in books, special diet or club to join.

How to lose weight and get fitter without any cost

Ok before I go on how to lose weight, I want first to understand this, this information is based on research, but I can’t guarantee you that 100% will work on you, because losing weight will depend on you and how you’re going to apply the knowledge you will learn from this post.

The method I am talking about arises from new understanding psychologists and nutritional scientists have developed as to why so many people fail to lose weight despite their best intentions.

It is very simple, you can start it at once, you’ll see results in a week, and major changes in a month.

The understanding behind this approach comes from the recognition that most people who eat or drink at a level that causes them to put on weight, and who also don’t exercise enough to remove that weight, do so because of habit.

Human being are creatures of habits, we all have lots of habits – habits in the way we talk, walk, sit, scratch our ear, etc and in a thousand other aspects of our behavior.

Researchers have recognized that while habits are very easy to form, they are actually much harder to stop.  We might say, “I am going to have smaller portions,” and keep up that resolution for a week, but then the habit of having larger portions slips back.

We then feel bad about ourselves and feel we can’t reduce our food intake, and so our self-esteem battered, we slip permanently back into our old ways.

The habit system within the brain is installed for a very good reason – to allow us to put lots of our daily lives under subconscious control so that the brain can be on the lookout for the different or the unusual.   Habits take over our everyday actions: walking, driving, talking and so on.

The problem is that certain things can get established as habits which we don’t want.   People who bite their nails do it out of habit – the habit has been established and is no longer under conscious control – but there is no value in it.

People who say the phrase “I mean” in every other sentence do so out of habit.  We’ve all got habits, and they can be very hard to shake off.

Not impossible, but hard.

This is the problem: habits are very easy to establish and very hard to remove.   There is a survival benefit in this because it allows us to learn quickly and act without thinking in emergencies, but is also very annoying if there is a habit we wish to remove.

So eating more than we actually need is a habit, and your task, if you want to reduce weight, is to stop the habit of eating as much as you do.

Now because habits are hard to eradicate, there is every chance that when you start trying to reduce the amount of food you eat, you will fail, and eat more than you really should.   That does not mean you are a failure. It just means that you are falling under the pressure of your habits.

But habits can be overcome.  Don’t feel guilty, don’t feel like a failure.  Just recognize that this is normal and start again.

So this new approach to reducing weight still involves the two obvious things: consume less food and fattening drinks that you do now (sugary drinks, alcohol, sweets, ready meals, crisps etc).  And exercise more.

The best way to handle this is to have something clearly identifiable to reduce, such as no puddings, or maybe no alcohol two days a week etc.  Or cut down sugar from two teaspoons in coffee to one. Or don’t buy any more packets of crisps.

Absolutely don’t try everything at once, just choose one thing to cut down on, and when you’ve sorted that, add another.

At the same time, up the level of physical activity, you undertake.  If you are taking no physical activity other than what you have to do, start by walking 200 yards on day one, then 250 yards on day two, 300 yards on day three and so on.

Don’t sign up for a gym or buy a load of running gear or a new bike. Start with walking, and then move up to something else like swimming once a week or whatever you want to do.

You could do this by choosing to park at the far side of the car park at work, so you have further to walk to the office.  Or it could be walking around the garden once each evening.

Then, when you find yourself slipping back by eating or drinking too much, or by not taking your exercise, DON’T GIVE UP.

Just remind yourself that habits are hard to break, but you can do it over time.  Pick up from where you were and carry on.

That final bit is the key.  Most people stop the moment they slip back into the old ways.  They typically say, “I tried but I just couldn’t do it.” What they actually should be saying is “breaking habits is hard – you need to try it a number of times to get it sorted.”

In fact, some people make a mantra out of it which they say to themselves each day.  A mantra that says, “habits are hard to break, but I am trying” and you pick up again from where you got to.

Maybe you’ll have four days of success before you slip.  Next time aims for five days of success. Then six days…

It works.  Just try it.

So let’s go through this.   The four parts of the programme are

  • Understand the nature of habits.
  • Eating a little less each day
  • Eating a little better each day
  • Increasing exercise very slightly each day

Here’s a couple of final thoughts on how to lose weight.   First, do you tell other people or not?  Some people like to, some people don’t, but here’s one possible issue to consider.  If you are slightly overweight then the chances are that you have friends who are also slightly overweight.  So if you tell them about your new approach they might feel guilty that they are not doing it. As a result, they might tell you this approach doesn’t work.

This is of course very much a matter for you, but if you want to reduce weight and feel that your friends might not be helpful (and also that you don’t want the embarrassment of admitting you have slipped back), find ways to avoid telling them.

For example, if you give up crisps, just say, “I don’t know what it is but I just don’t like the taste anymore”.  If you don’t want people to see you taking an extra walk in the morning or evening, don’t announce it. If seen just say, “I’ve been getting a real back pain and the doctor said I should just take a short walk each morning to try and ease it after keeping it still all night in bed.”

Sometimes not telling anyone what you are up to, can be the easiest way to cope with the moment the old habits return.

Second, should you try this with a friend?  It is of course up to you, but if you plan for (say) a short walk each night is dependent on a friend, then if your friend gives up, that puts your plan in jeopardy too.   If you do work with a friend, it can be good to have a fall back plan if your friend proves to have less resolution than you.

Simple Weight Loss Equation

After losing weight a had a lot of people asking me, how did you do it? what is the secret? Here is the answer, I had I simple weight loss formula that I followed, the formula is very simple such that anyone can follow. This is my simple weight loss equation: MEAL. I will explain below.

Simple Weight Loss Equation


M stands for Move. You have to move to lose weight, many experts suggest that you should do at least 10,000 steps/day. You don`t need to do this from the first day, you can start small, take small steps then increase them gradually.


M stands for Eat, you should never follow a diet that restricts you from eating, my recommendation is you should eat 5-6 small portions of controlled meals/snacks a day.


A Stands for Avoid, you should avoid food that contains a lot of sugar, also you I will recommend to cut down on soft drinks and soda. Watch out for the five food that you should avoid.


L stands for Lose, you should lose   your misconceptions about diets and make a lifestyle change, an example of misconceptions is that most people believe that all fat is bad fat, and this is not true,also there is this mentally part, most people they don’t believe that they can lose weight and guess what they never do, you’re what do you think about all the time, if you want to lose weight you should change your beliefs and lifestyle.

Final words

This is my simple weight loss equation, that i used to lose weight and kept it off.

Top Ten Fitness and Weight Loss Tips

Losing weight is one of the difficult battles i had to face in my life, You know, from losing weight and gaining it back, trying different products and tricks, at times it can be so frustrating and discouraging. In my journey to weight loss, I have discovered something that helped me to come with the situation. Here are my top ten fitness and weight loss tips.

Top Ten Fitness and Weight Loss Tips

Consult a Physician

In this blog, you will find many tips and advice on how to lose weight but in any way, I am not a doctor or a certified physician, so before starting any exercise program, consult a physician. It’s important to know of any risk factors you might have before embarking on a exercise plan, particularly as you get older.

Keep Your Expectations Realistic

So you plan to lose weight this year? Great. But make sure you start out with realistic expectations about how much weight you want to lose and how long it will take to lose it. If you set impractical goals, you might get frustrated and end up quitting before you’ve even given yourself a chance.

Set Goals

Figure out how much weight you want to lose. Now start breaking that down month-to-month. Short-term goals can make mountains seem like foothills when you get to celebrate successes on a regular basis.

Find a Partner

Whether it’s a family member, friend or a coworker, find someone that shares similar fitness goals and get started. Having someone there to help motivate and assist you will make sticking to your new diet and fitness regimen that much easier.

Put a Plan Together

Assuming you can just walk right into a gym and start losing weight is a big mistake. Do some research and find a fitness program that will suit you and the goals you set. You’re also more likely to stick with a program that revolves around activities you enjoy

Change Your Diet

I am a believer of that weight loss is 80% diet and 20% exercises, so if you really want to lose weight, changing your diet should be the first thing to tackle. There’s more to a physical makeover than just a new workout routine. Your diet plays a large part in the process and should also be a focus of the changes in your lifestyle. Use our Nutritional Needs Calculator to figure out how many calories you need to lose, maintain, or gain weight.

You can check out negative calories food that you can start to eat today and start losing weight.

Track Your Progress

Keeping a journal is a great way to track your progress. Take a few moments daily to record your workouts, caloric intake, and how you’re feeling. When you start to see the changes, you’ll have a complete record of how you got there.

Little Things Can Help Make a Difference

Every little bit helps and small changes in your lifestyle can, over time, make a difference. Instead of waiting for the elevator, take the stairs. Forget the taxi, walk it if it’s only a few blocks. Any opportunity you can find to stay more active will help pay benefits.

Find Your Motivation

Why you want to lose weight?. It is because someone bullied you? Do you feel tired all the time? Do you want to have the energy to play with your kids? Do you want to live longer?

If you’re unhappy with the way you look, it’s time to start using that as motivation. Find some pictures of yourself and keep them visible for comparison’s sake. Being able to see the strides you’ve made visually might be what picks up back up when you are feeling down.

Persistence Pays

Everybody has bad days. But keeping to your new diet or exercise program is important even when you just don’t feel up to it. Making large changes in your life is difficult. If it were easy, everyone would be fit and healthy. You really can become the person you want to be, but it might take more persistence than you anticipate.

Those are my top ten fitness and weight loss tips, the key here is to make a decision and start today.

Weight Loss Side Effects

There is no a better feeling than what do you feel after reaching your weight loss goals, but seeing the number on the scale drop isn’t the only side effect of weight loss. In this post, i am going to give you some weight loss side effects that your body and mind may go through.

Weight Loss Side Effects

You will need to drink more water

You will reach a point when If you don’t drink enough water on a given day it will feel like death. This is because fat cells hold a lot of water in reserve. Also, high sodium intake increases water retention, so if you’re eating nothing but fast food and TV dinners, you might not feel like drinking as often. And when you lose weight you don’t have those anymore and you will need to drink a lot of water to compensate it.

You will feel colder

This happened to me, I used to go out in cold environment with just a T-shirt and jeans and I used to be fine, after losing weight I started to feel really cold. This is due to the fact that your body stores fat under the skin and fat is not a good conductor of heat so it kind protect you from feeling cold.

You will have a loose skin

When you lose a large amount of weight in short period of time, your skin can become loose, this is due to the fact that some fat was stored under the skin and now it is gone, still can be frustrating at times.

You will lose some friends

When you become skin you will realize that some people who used to hang out with you, only they did it to make them feel better about themselves.

I know it sounds terrible but it is true and when you start your journey they will discourage you if you make it they will soon realize that the only thing they had better than you, it is gone and they will be gone too.

You won’t  snore

There is a relationship between being overweight and snoring, for most people when you lose weight and your snoring problem will be gone.

You will feel stronger

One of the benefits of losing weight is that you will start to have more energy and you will feel stronger, if you have kids you will find out that you don’t feel very tired when you play with them.

You will get more attention

When you get skin you will become more attractive and you will start attracting more attention especially from the opposite sex.

The society lets us believe that looks they don’t matter and that is a lie, your looks matter, when you became skin you will find out that even people who never looked at you now they salute you every time they see you.

Your passport and driving license

If you look significantly different in your biometric passport photo and how you look today, you tend to get stopped at airport security. You will need to explain to those officials that you lost weight that is why you look different.

You will need to buy new clothes

Yes, you will need to get rid of your ‘fat clothes ‘, you will need to buy new clothes. Meaning, except for socks, you will have to replace your entire wardrobe because your “fat” clothes would be falling off of you.

Final words

Those are some weight loss side effects you will face when finally you lose that last extra pound, but the more important of all you will feel more confident and stronger.

Do you still have some extra pounds on you? do you want to lose some weight and keep it off forever? If you answer yes i will recommend you to watch this video that reveals: The ONE Veggie You Must Avoid Tonight To Lose Your Belly Fat Forever!




Guidelines for Losing Weight

Losing weight is a huge challenge, I know that because I have struggled with this battle for most time in my life. If you have the same struggle as mine, keep reading this post because I have created these simple guidelines for losing weight.

Guidelines for Losing Weight

Here are the guidelines for losing weight

Set a Realistic Time-Frame

The first step in achieving your weight loss goals is setting them, but that is not enough, you need to set up a realistic time flame of achieving it. You cant lose 20 pounds in one week that is unreasonable.

Examine Current Exercise

Exercise is the other half of the weight loss equation. The best way to manage your weight permanently is to combined regular exercise with a balanced diet.

Keep a Food Diary for a Week

Most people feel that they ‘hardly eat anything at all’ will be amazed at their hidden or unintentional eating activities. Simple changes to cut out unnecessary eating or unneeded portions sizes can make a long-term difference.

Lose Weight Slowly:

Forget about those programs that promise you to lose 20 zillion pounds in a week, weight loss should be a steady slow process. According to experts, you should aim to lose between 0.5kg to 1kg per week.

Losing too many pounds to quick can damage your health. To lose 0.5kg/1lb per week, you need to create an energy deficit of 3500kcal. So, by eating 500 fewer calories per day, you will lose 0.5kg/1lb per week. Increasing your energy expenditure will increase your weight loss further. It is a good idea to set short-term and long-term goals.

Reduce your fat intake

Remember that fat contains more calories (9kcal/g) than carbohydrate or protein (4kcal/g) so cutting down on high-fat foods quickly reduces your calorie intake. Swap high-fat foods for low fat, nutritious alternatives.

How to Reduce your Fat Intake?

Start your day with fruit, yogurt, wholegrain cereal, porridge or wholemeal toast.

Include five portions of fruit and vegetables in your daily diet – eat fresh fruit as a snack, pile salad into your sandwich or add a side salad to your main meal.

Make vegetables and grains the base of your meals – pasta, potatoes, rice, couscous, bulgar wheat.

Flavor salads and vegetables with herbs, lemon/lime juice, fruit vinegar

Add extra vegetables to pasta and curry sauces, stews, soups, bakes, shepherd’s pie and lasagne.

Make fresh fruit the base for dessert – add yogurt, fromage frais, custard or half fat crème fraiche.

Minimise added fats and oils in food preparation (e.g. dressings, added butter and margarine, cream, fatty sauces).

When cooking, opt for lower fat cooking techniques such as baking, steaming, boiling and grilling instead of frying.

Reduce saturated fats e.g. butter, pastry, biscuits, and puddings. Choose lean cuts of meat and substitute skinless chicken, white fish, and beans for some of the meat in your diet.

Avoid foods made with animal fats or hydrogenated vegetable fats as they contain larger amounts of trans fatty acids i.e. margarine, biscuits, cakes and bakery items.

Low-Fat Snacks

  • Sandwiches/rolls/pitta/bagels (filled with salad, tuna, chicken, turkey, ham, marmite or banana)
  • Low-fat yogurt and fromage frais
  • Fresh fruit (e.g. apples, bananas, pears, peaches, nectarines, grapes)
  • Scones, potato cakes, crumpets
  • Dried fruit
  • Rice cakes/ breadsticks

What about Carbohydrates?

Eat enough carbohydrates because carbohydrates fuel all types of exercise. If you eat too little carbohydrate, you will experience fatigue, lack of energy and your training will suffer. Low carbohydrate diets can result in muscle loss.

Fill up on High fiber foods

High fiber foods will help to fill you up and feel satisfied for longer, keeping hunger at bay. The following is a list of high fibre foods which you should base your meals and snacks on:

  • Wholegrain breakfast cereal
  • Porridge
  • Wholemeal bread and pasta
  • Brown Rice
  • Beans and lentils
  • Potatoes
  • Fresh fruit
  • All kinds of vegetables

Eat little and Often

Aim to eat 5-6 small meals and snacks each day at regular intervals. This will help maintain energy levels, prevent hunger and avoid fat storage. Avoid leaving long gaps between meals as people often over-eat when they are hungry or are ‘eating on the run’.

A well-chosen snack before training or in the afternoon can take the edge off evening hunger. Take time to slow down and eat, even when you are busy. Your brain and your stomach both need to enjoy the experience of eating.


Cutting down on your alcohol intake can help you lose unwanted body fat. One pint of beer is equivalent to 182 kcal so if you cut out five points per week, you’ll save 3640kcals per month, that’s 0.5kg in body weight! Since alcohol is associated with relaxation, it is often also associated with unwise eating.

Fad Diets

Be wary of diets and supplements that promise weight loss. There are no special pills, potions or products that produce safe and effective weight loss. If something sounds too good to be true, it probably is.

Consult a Dietitian if you are having difficulties with your weight-loss goals or you would like a supervised, individualized program. Expert advice is needed for those who are struggling with an eating disorder or disordered eating behavior.


Final words

Those are guidelines for losing weight, which one do you find the most helpful one? let me know in the comment section below.