Free Weight Loss Resources Online
Posted on September 7, 2012 by Mark R Williams
Looking for Free Weight Loss Programs and Resources Online?
In this article, I am going to review and link to some of the best weight loss tools and programs, free diet menus, and more to help you get started losing weight today! I’ll leave the crash diets, weight loss pills, extreme weight loss fad diets, and weird pro ana (anorexic) stuff for someone else to write about!
Free Weight Loss Resources On This Site
First, I would like to highlight several free weight loss resources on this site. The first is a BMR calculator. Basal Metabolic Rate (BMR) is defined as the calories per day your body burns at rest to maintain normal body functions. I will show you how it is calculated and how to use it to help you lose weight. Here is how it is calculated:
For Men: BMR = 66 + (6.23 x weight(pounds)) + (12.7 x height(inches)) – (6.8 x age(years))
For Women: BMR = 655 + (4.35 x weight(pounds)) + (4.7 x height (inches)) – (4.7 x age (years))
So, once you plug your info into the calculator, it will give you your daily baseline calories used. Now, we need to factor in your activity level to determine how many calories you need per day to maintain your weight:
- little or no exercise: Calorie-Calculation = BMR x 1.2
- light exercise 1-3 days/week : Calorie-Calculation = BMR x 1.375
- moderate exercise 3-5 days/week) : Calorie-Calculation = BMR x 1.55
- heavy exercise 6-7 days a week : Calorie-Calculation = BMR x 1.725
So, for example, I am a 42 year old male, I weigh 180 pounds and I am 6′ 2″ (74 inches) tall. When i plug that in, I get a BMR of 1839 calories per day. My exercise level is moderate (I know this is a little subjective, but I didn’t invent the formula!) So, I multiply 1839 x 1.55. So, my caloric needs to maintain my weight are 2850 per day. Now to the part about losing weight. I need to burn 3500 extra calories to lose a pound of fat. So, if I eat 500 calories less than what I calculated, this will mean losing a pound of fat per week. Of course, this isn’t perfect, but it gives you a guide. Also, it matters a lot whether your calories are coming from fruits and vegetables vs candy and donuts!
The next free weight loss resource I would like to point out is on the top part of the website, and that is my free 20 page report on Weight Loss for Life. This is a report I wrote to help give you a little inspiration and a lot of practical weight loss tips. There are actually 38 different tips on diet, exercise/fitness, lifestyle, and mindset in this PDF. Please check it out. I think you will enjoy it.
Also, I would like to point out an excellent 15+ minute free video you can access by clicking on the colorful box on the right that says “The Diet Solution, 1 tip to burn fat, eat these amazing foods”. This video discusses a weight loss plan where you can lose 3-10 pounds your first week and consistently burn off the rest of the fat from there. This is all without calorie counting, diet pills, etc. This video does a great job of exposing so-called healthy foods, explaining the importance of blood sugar levels, how to get rid of cravings, the difference between good and bad carbs, and much more. Highly recommended.
Here is an inspirational video of a woman who lost 195 pounds! Awesome…
Free Weight Loss Plans:
The first weight loss resource in this category that I want to mention is FitDay. What I like about it is that you can use this with or without an internet connection. They offer a free weight loss journal, goal tracking, diet tracking and activity tracking. They also have a lot of articles on free weight loss plans, food choices, and nutritional information. Here is the link:
Next, there is SparkPeople. This free website offers free diet plans, calorie counter, meal plans, recipes, articles and videos as well as an online weight loss support community. Here is the link:
Finally, there is FitClick. This is an online social weight loss website that offers free diet plans and free weight loss programs. They also offer a free calorie counter, a food journal and free online fitness programs. Here is the link:
Other Free Weight Loss Resources
FreeTrainers.com offers free fast weight loss exercises as well as a whole range of free fitness programs. This includes free custom diet and exercise plans. There is a whole fitness and health community there.
http://www.mayoclinic.com/health/weight-loss/MY00432 provides a lot of free weight loss information that is scientifically sound and approved by the weight loss doctors at Mayo Clinic.
http://www.webmd.com/diet/default.htm offers a lot of great information on weight loss and diet plans. WebMD offers high quality content you can trust.
Well, there you have it. A lot of great and free weight loss resources. Please comment on this post to let me know of your success with any of these programs or to post your weight loss success story in general.