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It often feels like the path to losing weight and staying healthy is filled with costly gym memberships, popular diet plans, and expensive high-tech gadgets. However, I lost 50 lbs twice, and I only had to use three free apps to lose the weight and keep it off.
While paying money for things does make it easier, it’s not a requirement. If you have a phone, then you can start losing weight today, and by the next few months, you’ll be at your goal, depending on what it is. I did this in a month and a half the first time, and a few months the next, but both times I kept it off, and even maintained a healthy weight for four years.
These Apps Are Free, but They Helped Me Immensely
I used the free features of three incredibly helpful apps namedCarb Manager,Fasting Intermittent Fasting, andHome Workout - No Equipment. These choices seem like they’re run-of-the-mill shovelware, but I’d tried so many different apps before landing on these because they do exactly what you want them to, without many ads. They give great value, guidance, and motivation all for free.
Carb Manager was my main tool for controlling what I ate. I had been doing the keto diet for years, so I needed an app that could tell me exactly how many carbs I was eating, as well as track macrosand total calories. The free barcode scanner makes logging food fast and incredibly accurate, but the app also lets you quickly add foods and nutrition facts if they’re not already there or you made something from scratch.
To go along with my diet changes, the Fasting Intermittent Fasting app became key for managing when I ate. This easy-to-use tracker and timer supports different fasting plans, like the common 16:8 method, which is what I did, but I also had at least two days a week that were 24 hours of no eating. It helped me make intermittent fasting part of my routine without wondering how long was left or when I started. I also loved how many awards I got for them.
Home Workout - No Equipment gave me plenty of exercises to do, so I wouldn’t be bored with repetition. Keep in mind that I was also doing combat training every day on top of a regular workout, so I didn’t just rely on it. However, I would say it would have been very effective if used on its own.
Keeping It off Is Easier Than Losing It
Many people believe that the real challenge starts after losing weight, thinking that staying fit will be even harder, and that’s something I’ve heard for years. However, when I moved into the maintenance phase, I realized that keeping the weight off is actually much easier than losing it in the first place. This may be because I did keto and didn’t rely on purely calorie deficit, but I had no problem just sticking to the habits I had built up.
The ketogenic diet, which is a way of eating that is high in fat, moderate in protein, and very low in carbs, turned out to be very effective and simple for weight loss. It works quickly because the body enters a state called ketosis, where it burns fat for energy instead of carbs. You’re going to see results quickly, and they keep coming as long as you do the diet. The apps seemed to be built with this diet, so if you follow the route I took, things should be much easier.
Keep in mind that I kept myself at 20 net carbs for years, which made things easier if I went over a bit. I also had one cheat meal a week directly after one 24-hour fasting session, and I worked out two to three times a day, only taking one or two days off a week, depending on how I felt. I had to do this for my job, so I don’t recommend anyone do that to themselves, and stick to 40 net carbs, 16:8 fasting sessions, and an hour workout four to five times a week, but always listen to your body and how it feels.
I think the struggle comes from having to adapt to a new diet and adjusting your foods and schedules. However, with thehealth-centered apps, I had no trouble doing that at all. It took around 10 minutes a day to log everything in, and maybe a few more minutes if I added some snacks, but otherwise, I just kept my macros steady, worked out on my schedule, and fasted when the app told me to, and I was good to go.
There Are More Low-Budget Ways to Stay Fit
While you can do this with the free apps, paying money will always make things easier. Money is like a cheat code because you can use it to buy things that give you fast results and make it much easier than being on a tight budget. Instead of buying the pro versions of apps, you can buy snacks and supplements to boost results.
For food support, keeping keto-friendly snacks on hand from Amazon was a practical, low-cost approach. The site offers many low-carb choices, making it easier to stay on track with a low-carb diet. I’d recommend looking for Atkins-brand snacks as they are perfect for keto.
My favorite snacks were theAtkins Meal Bar Chocolate Peanut Butter Packand theAtkins Milk Chocolate Delight High Protein Shake. I only let myself have one snack a day, but you can also buyvanilla muscle milkfrom stores for a protein boost. Just make sure your snacks never push you over your net carbs maximum or that you take more than one a day.
Usingwheyis a super-easy way to meet your protein needs without having to eat so much chicken breast. I also recommendcreatinebecause it legitimately feels like a cheat code. I was always sore after workouts, but creatine gave me results and took away the soreness I’d normally feel.
Finally, if you’ve worked out without pre-workout supplements likecaffeine pills, you don’t realize how unfair it is. Using pre-workout before a workout turns the difficulty from 10 to 1. Once I started using caffeine pills, I hardly felt too lazy to work out, and I was tired way later despite working out harder.
I’ve lost 50 pounds without supplements, and then years later, did the same thing with them. In my opinion, working out without supplements is like riding a tricycle on a wire, whereas using them turns it into a bike ride on a smooth road with training wheels. Comparatively, there’s very little discipline needed.
Safety Is Key, but There Are Other Apps I Recommend
Achieving sustainable weight loss and a healthier lifestyle does not require costly gym memberships or high-tech equipment. Often, the most effective strategies are affordable and fit easily into everyday life.
Games likePokémon GoandPikmin Bloomreward you for staying consistent with your cardio. I actually got pretty addicted toPikmin Bloombecause, unlikePokémon Go, it’s completely free and doesn’t pressure you into buying things like Pokéballs just to keep playing.
Beyond these fun apps, I’d recommend buying a cheappull-up baryou can use at home andsome rubber dumbbells. You can always improve with more, but these are going to be a good way to expand your exercises and results for very little money.
Go at your own pace and set realistic goals, and eventually you will succeed just through your determination. While I did go very far whenever I needed to lose weight, I’d never recommend it to others. Safety is paramount, and it’s perfectly fine to take a break when your body needs it.
I’ve given you the tools to make your own workout plan. Use what I’ve done as a base and then adjust it for yourself. Your goals and your body are different than mine, and some people will have an easier time just because they have a better metabolism. However, never take things further than you may handle.
