These methods are tried and true!
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| | | There's no shortage of weight loss products on the market. And many of them come at a steep price. | | Today, Ruth Abate, a health coach at our sister brand Real Appeal, is here to discuss three weight loss methods that don't involve opening your wallet. | | | | | | | Eat up,
Ginger Wojcik
Newsletter Editor, Healthline |  | | Written by Ginger Wojcik
September 23, 2025 • 3.5 min read | | | |  | | | | Q: | What are three changes a person can make to help them maintain a healthy weight that don't cost anything? | | | A: | Maintaining a healthy weight by creating a vibrant lifestyle doesn't have to cost a fortune. Explore the resources available to you, on the house!
Work regular activity into your routine - Walk more: Walking is a simple, free, and accessible way to burn calories and increase overall movement. Explore local parks and walking trails.
- Strength train with body weight exercises: Exercises, such as squats, pushups, planks, and lunges, can be done at home without equipment. You can find free strength training videos online.
- Move more throughout your day: Take the stairs instead of the elevator, park further away from your destination, or get up and move while watching TV. Any movement burns calories and gets that blood pumping.
Practice mindful eating - Take your time and savor your food: Enjoy the textures, tastes, and aroma of your meals, and allow your body time to register fullness.
- Listen to your hunger and fullness cues: Don't wait until you're hangry before eating. Avoid eating when you're not truly hungry.
- Eat more plants: Make mindful food choices when possible by adding more fruits, vegetables, and whole grains into your diet while reducing the intake of sugary and high fat foods.
- Minimize distractions while eating: Turn off the TV, put down your phone, and close the laptop. Eat sitting at the table, focusing on your meal and enjoying the company of others. (Join our series on mindful eating in one click!)
Focus on self-care - Meditate: Mindfulness meditation can help reduce stress, improve focus, and promote overall well-being. Many free resources, such as guided meditation videos or apps, are available online to help you get started.
- Make sleep a priority: Establish a consistent sleep schedule and a relaxing bedtime routine. You need 7 to 8 hours of quality sleep a night.
- Journal: Writing down thoughts, feelings, and experiences can be a therapeutic self-care practice. Journaling can help promote self-reflection, emotional processing, and stress relief. Spend time dreaming big and visualizing what can be.
| | | | | | | Want to learn more about food, diets, cooking, or some other nutrition subject? Let us know at nutritionedition@healthline.com and we'll look into it for you! (Heads up, we may use your response in an upcoming newsletter.) | | |  | | | | How to Get Over a Weight Loss Plateau | | Registered dietitian Val Goldberg offers actionable tips to help you boost your metabolism, maintain lean body mass, and avoid the pitfalls of restrictive diets. | | | | | | | | | | | | What we're digesting | | 🥑 6 recipes with cancer-fighting ingredients. Your diet can have an impact on your cancer risk. | | 🌪️ How does the weather affect migraine symptoms? Learn more about this common trigger. | | 🌱 Science-based health benefits of eating vegan. Plus, recipe ideas that feature the versatility of plant-based, whole food eating. | | 🫐 Type 2 diabetes-friendly snacks for when you're short on time. Snack time doesn't have to be complicated or boring! | | | |   | | | Until next time, |  | Take care of yourself, and we'll see
you again soon! | | | | |  | | This edition was powered by | | self-compassion.️ | | | | |
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