Money Saving Tips

20 Ways to Lose Weight without Spending Anything

20 Ways to Lose Weight without Spending Anything

Every year, a new fad diet that celebrities swear by becomes popular. The same thing holds true for exercise equipment and different workout techniques. The fitness industry earns millions of dollars marketing weight loss products, which means that there is a huge number of people who would like to shed the excess pounds that they have.

But what if you don’t want to pay for a pricey membership fee, the services of a personal trainer or a set of workout videos? Can you actually reach your fitness goals without having to spend a single cent? Definitely! In the next section, we will count down the top twenty ways that you can lose weight without spending anything.

Top 20 Ways to Lose Weight for Free

 To start right off, here are the top ways for you to lose weight without spending anything:

1. Set realistic fitness goals

One of the reasons why people who try to lose weight fail is that they do not set realistic fitness goals in the first place. If you have twenty pounds to lose, don’t think that you can immediately shed that all in one go – or even just a few weeks. There are ups and downs to the journey but as long as you stick to your guns, you can achieve it eventually.

A good way to reach a 20-pound weight loss goal, for example, is try to lose the first five pounds in a fairly reasonable time span. After reaching that five-pound weight loss goal, work on losing another five pounds, then another, and another. A slow, realistic and healthy weight loss program is the best way to go. How about this way to lose weight without spending anything? Isn’t it great?

2. Ditch the pricey exercise equipment

You can also lose weight without spending anything by going solo. Ab exercisers, treadmills, home gym systems – these gadgets and exercise equipment cost a lot of money.

To lose weight without spending a dime, you don’t have to buy any of these, especially if you know that they might simply end up gathering dust in your closet. Instead, look for exercises that you can do using cheap items like an exercise ball or a yoga mat. Better yet, take up a sport or use the great outdoors as your gym by going jogging or running.

3. Look for areas in your neighborhood where you can exercise

As mentioned earlier, you don’t have to pay for pricey gym memberships just so that you can reach your weight loss goals. There could be a local fitness club in your area where you can use the exercise equipment for free. A public pool, park or the entire street at your neighborhood can be used for walking, jogging, running or cycling. When trying to lose weight without spending anything, make use of any empty space!

4. Do step-up exercises while watching TV

20 Ways to Lose Weight without Spending Anything

Lose weight without spending anything while also watching TV. While caching up with your favorite television series, get up during the commercials and do step-up exercises. Using a small, sturdy box, a pile of books or a tiny chair, get up on your feet and step up and down on the object during commercial breaks. You can even use the entire program as your timer and you’ll see how much you are sweating by the end of the episode!

5. Keep a weight loss journal

An excellent way to keep track of your progress is to keep a weight loss journal. Any unused notebook will do. In it, you can write down the weight that you started with and take note of your weight on a weekly basis. Doing so will let you keep track of how much weight you still need to lose before finally reaching your end goal. tart to lose weight without spending anything right this instant!

6. Look for a workout buddy

Lose weight without spending anything, but by getting a workout buddy. Sometimes, all you need is a workout buddy in order to reach your fitness goals. Work out with a friend so that you can push each other and keep track of your progress together.

7. Learn how to read nutrition labels

You need to combine exercising with eating right if you’d like to reach your weight loss goals, and food-wise, you can do that by learning how to read nutrition labels. When buying food from grocery stores or the supermarket, check on the amount per serving of fat, calories, cholesterol, saturated fat and dietary fiber.

When you know the calorie content of what you’re eating, it will be easier for you to proceed to the next step which is controlling your food portions. A healthy way to lose weight without spending anything is to portion your food and read the label!

8. Work on controlling your food portions

When eating a box of cereal in the morning, check on the number of cups that one serving constitutes. Compare this with what you usually consume on a daily basis and you might be surprised at how much in excess you are actually eating. As you become more aware of what nutrition labels indicate, you can work on controlling your food portions in order to lose weight.

An interesting way to lose weight without spending anything is to be determined, first of all!

20 Ways to Lose Weight without Spending Anything

9. Visit a public library in your area

Instead of buying diet books or workout videos, visit a public library in your area and lose weight without spending anything. You can borrow these items for free and not have to spend anything on jump starting your weight loss program.

10. Instead of buying diet books, go online

Visit the most popular online retail store, search for diet books and you will get thousands of titles as a result. Instead of spending your money on such books which practically say the same thing over and over again, simply go online and check on what a specific diet plan constitutes.

11. Instead of buying workout videos, visit

If exercise is your main method of losing weight, there’s no need for you to buy workout videos. There are plenty of YouTube videos that you can follow – from yoga to Zumba, aerobics to weight lifting, as well as the workout videos of popular exercise gurus like Jillian Michaels or Jane Fonda. As you can see, anyone can lose weight without spending anything!

12. Visit weight loss motivational websites

If you need further encouragement to lose weight, check out the weight loss motivational websites. There are forums here where you can read about success stories of how individuals reached their fitness goals, as well as the struggles that they went through.

13. If you must get exercise equipment, go online

If you must purchase exercise equipment, check out sites like Freecycle or Craigslist. There are people who have treadmills simply taking space in their garage, and you can offer to take it off their hands. You can also purchase second hand exercise equipment at a cheaper price than brand new. When trying to lose weight without spending anything, the internet is your new best friend!

14. Stick to whatever fitness routine works for you

If you hate exercising, a gym membership will be a waste of money. A diet plan is your best bet in losing weight. On the other hand, if you love to eat, then you should definitely look for an exercise program to lose weight. Sticking to whatever fitness routine works for you will give you the best chances of success. Lose weight without spending anything: it’s healthy and penniless!

15. Learn about burst training

Also called High Intensity Interval Training, this is a type of exercise program which requires you to move at high intensity for thirty seconds to one minute, then allow yourself one to five minutes to recover. To do it for free, visit a hotel stairway, a park hill or a stadium where you can do bursts of high-energy exercises.

16. Get plenty of sleep

You can only lose weight without spending anything if you get a goodnight sleep! Once you go deep in the middle of your exercise or diet program, you should match it with plenty of sleep. Those who are trying to build muscle especially need the rest because the non-activity hours are actually when muscles regenerate and grow.

20 Ways to Lose Weight without Spending Anything

17. Do activities for de-stressing

Your exercise or diet program will not work if you are overly stressed. There are plenty of ways for you to de-stress without spending a dime, including doing breathing exercises or taking up yoga. A quick walk in the park to breathe in some fresh air, or even taking a long, leisurely bubble bath while reading a good book will work wonders.

18. Hydrate

How many times have you heard that while in the process of losing weight, you need to hydrate? Water will flush out the toxins from body and give fuel to your muscles as you lose weight without spending anything. Drinking water also makes you feel full, so you can snack less and reduce the portions of your meals.

19. Get rid of unhealthy habits

Whether it’s drinking, smoking, binge-eating or overly stressing, these unhealthy habits will take its toll on your body so it is best to steer clear of them while you’re trying to lose weight without spending anything.

20. Turn healthy living into a permanent part of your life

Finally, once you find a workout or diet program that works for you, make sure to incorporate it into your daily life. The weight that you successfully lost can be easily gained back if you don’t work hard to maintain your new body. By turning healthy living into a permanent lifestyle, you can look great on the outside while also feeling good in the inside.

On your agenda today: lose weight without spending anything! We told you how, now it’s all up to you! Improve your life and you’ll live longer!

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20 Ways to Lose Weight without Spending Anything

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About the author

Oana Schneider

Oana Schneider is a published author located in Chicago, Illinois and was part of our team as a communication specialist and blog editor. She writes about lifestyle, family budget and has a degree in Communications.


  • I really enjoyed this article. Im pretty sure this is gonna be really helpful to me because im working on my weight. Thank you a loy

    • In Islamic medicine it’s mentioned that if one eats cheese it will help to digest the eaten food also afterwards, I think eating some cheese after each meal might be helpful although consulting with a specialist in the field is better.

  • I think walking is the best way to lose weight for free. And if you are able to walk to places rather than using the car then you are in fact saving money! I agree that you need to make sure yo get plenty of sleep if you have increased the amount of exercise you take. The body needs this time to repair and renew.

    • Walking is great! My boyfriend and I bought used bicycles on craigslist, just $30 for the pair of perfectly functional bikes, and have been riding those too. It’s both great exercise AND saves us on fuel because we can use them for short trips that would take too long to walk but be a waste of gas to drive.

      Portion control is also vital. So many people think of needing special foods or more expensive grocery bills to save calories and lose weight. Well, they can cut calories that way with weight loss foods or they could just eat LESS of whatever they’re having. I find that I’m prone to overloading my plate and over stuffing my belly. Instead, I’ve been using smaller plates and bowls. Sometimes I plan to eat ‘half’ of dinner and wait a few hours and eat the other half of what I wanted to eat. Many nights, I never want that second half and it can be lunch the next day.

    • Walking is a great idea! I have shed some pounds by simply walking. I can walk for a few hours and get the result I wanted. Though, you need to find a place where you can enjoy the scenery if you have no destination in mind. Walking with friends can also help motivate you to shed those pounds!

  • This is all very effective yet simple advice. However, we don’t think of it because we’re all so used to this culture’s weight loss hype. There are so many programs and products that seem to be more of a trend than weight loss solution. They’re unnecessary. A person can lose weight without the cost and complexity by following these tips.

    • You don’t need a program or product to lose weight. All of those things are trends rather than solutions because nobody wants to put in real effort in order to lose weight. Regular exercise and a decent diet will promote weight loss in the overwhelming majority of people that aren’t happy with their current weight.

  • All you need to go running are some shoes and a little willpower. There’s no reason to buy an expensive gym membership. That’s why I don’t understand people that do CrossFit when they could do the same things for free in their backyard or elsewhere. When it comes to losing weight, there are plenty of cost-effective solutions.

  • As I have mentioned in other comments, I’m a new mom struggling to generate income. Along with that, I am struggling to loose my ‘baby fat.’ I find that I will benefit greatly from this article. I think my favorite is doing step-up exercises while watching TV. My son loves watching Baby Einstein so I think this would be a great way to bond with him while I exercise.

    Some of these I already do like having a journal and an exercise buddy. Or to be specific, I have a stroller stride buddy. She and I go out for walks with our babies in their strollers. Burst training sounds really interesting and I didn’t even think of going to the library! Almost everything is digital these that forget that libraries are still around.

  • I think exercising while cleaning or watching TV is def one of the best ways and dancing and doing Zumba are great too. We have an exercise bike but I also try to fit in walking and youtube exercise videos since those all are free!

  • Hi there! I just wanted to share with you that I actually tried out the step up exercises today while watching Baby Einstein with my son and we had a lot of fun. Believe it or not, he tried to do the exercises with me! At first, he just started laughing really hard as he watched me, then he tried to copy me and that made him laugh even more!

  • Great in-depth article – there’s really a lot of good advice here. I’ve found that it is quite possible to lose weight and get in shape without spending money. If you have a netflix or other streaming service, they have pretty good workouts. I’ve found that it’s worth the investment to buy good exercise DVDs, because they last forever – I have VHS tapes that I bought 15 years ago and still use today. I bought the majority of them on eBay for just a couple of dollars.

    Also, having a buddy is a great way to keep you on track. Having someone to “keep you honest” is a tremendous motivator and exercising with a buddy makes it much more enjoyable.

    I’ve also found that when you think you’re hungry, drink something first. I like a cup of hot tea, it’s soothing, calming and relaxing. After drinking my cup of tea I usually find that I’m really not hungry after all.

  • I definitely agree with this list of ways to lose weight without spending anything. We work hard for our money and won’t need any money for weight loss. A few of my favorite ideas explained in this post is using internet or youtube to find tips and advice instead of purchasing books and videos. My current workout routine involves push ups and jogging.

  • Like the article said, it’s mostly about controlling food portions. Basically, you will lose weight if you operate everyday with a caloric deficit. That’s why having a food journal is also very important. You need to learn to learn your everyday caloric intake or your ‘macros’. Once you’ve approximated how much you eat each day, it will be easier to eat less.

  • To help burn fat fast, I do HIIT exercises. These are high-intensity interval training. For instance, if you walk every morning, you’ll walk at a very brisk pace for one minute and then slow down to your usual pace and keep repeating the same, several times. This will push your body into a fat-burning mode. I also alternate between walking and static cycling.

    Daily moderate exercise is a must for me, besides, I count my calories and eat a balanced diet.

  • Getting a good night sleep, drinking at least 8 glass of water specially summer, eating a handful of vegetables and fruits and a simple long walk is less expensive and more natural to lose weight. I easily get extra pound every now and then but when I do, I go back to my normal routine of walking my way home and eating more fruits and less rice or carbohydrates. I do not need a very tiring exercise, though, I also watch and dance along with those sexy gym master on television, but normal lessening of fatty meal, and more on walking makes my body fit. I also cannot believe that I easily get slim in just two days while other people find it very difficult to do so.

    Anyway, people can try many other things that works best for them. Good read!

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