After years of managing my own weight and having tried too many programs to mention, I now adhere to a personal strategy based on what I have learned about food, exercise, health and most importantly myself.
You can, no doubt, find several advertised totally free fundamental plans in the marketplace. A quick internet search for free weight loss programs will pull up many search results. And many offer sound strategies combined with flexible meal planning and varied exercise routines. The ones that allow you the most flexibility in meal planning and exercise are certainly worth trying.
However, If you would like a totally free weight loss program, why not do a bit of research and devise your own strategy? It's not difficult and any plan you create will take into account your character and objectives rather than you having to adapt to a one size fits all program.
Begin by identifying which foods and ingredients are beneficial for overall health and weight loss. Look at healthy recipes that appeal to you. Start replacing the bad with the good. For me, personally, I knew I had to back off the dairy, bread and fried foods and increase my intake of fruits and vegetables to make any progress. I also knew I had to get away from my computer screen for about an hour a day and get physical. But, I still appreciate my southern comfort foods. I just reserve them as an uncommon reward for staying in line.
Keep track of what you are eating now, how much and when. Devise a strategy that slowly substitutes poor habits and less than ideal meals with better habits and much better options in meals. Begin walking, biking or what ever will get you up and moving a minimum of 30 minutes each day, preferably 45 to 60 minutes, a minimum of 4 or more days per week. Also, purchase some scales and begin weighing yourself. As you start to shed the weight, this will enable you to stay motivated and push deeper into your plan. Count your calories. A good goal to shoot for is about 1 to 2 pounds of weight loss per week.
Introduce changes gradually. Small modifications can make a noticeable difference rather quickly in the beginning. Trying to make too many major adjustments at one time can zap your motivation. Add in more complexity to your diet plan and physical exercise as you acquire understanding and self-confidence. Structure your strategy as a marathon and not a sprint.
So, if you need a weight loss plan, the marketplace has many good ones. The free weight loss program you design yourself may even work better, because it was designed by you to fit you. All you need is a little bit of readily available information organized into a simple plan and then take action.