Losing weight is hard and on top of that, losing weight can often be expensive or challenging to fit into a busy schedule. Because of this, it can be difficult to find ways in which losing weight and healthy eating fit your life and finances. You may wonder, “How can I lose weight on a budget?” or “How can I lose weight on a busy schedule?”
Below you will find some of the ways in which I have managed to bring together weight loss, schedule constraints, and affordable healthy eating, and hope that some of these methods are useful for you in your weight loss journey.
You don’t have to shell out big bucks to invest in your health. With a little creativity and careful planning, you can eat a healthy diet and lose weight on a very tight budget. Prioritize good nutrition and fitness, and the reward will be great. Reduced risk of disease and a better quality of life are the payoffs for weight loss. Consult your physician before changing your diet.
FOOD JOURNAL
A lot of expensive diet programs start with an assessment of your eating habits. You can take inventory on your own by keeping a food journal. Carry a small notebook in your briefcase or purse and jot down everything you eat, the time and your mood. After two weeks, review the journal and look for trends. Do you eat a lot at meals or consume most of your calories in snacks? Are you a stress eater or do you follow predictable patterns? Set goals based on the journal findings. For instance, you might decide to limit yourself to one serving at meals and only have two snacks each day.
PLAN AHEAD
If you rely on prepackaged diet meals and individually portioned snack packs, you’ll spend a lot of money at the grocery store. Instead, sit down and make a menu that includes simple but nutritious meals you can cook at home. You may want to include slow-cooker recipes so you can mix up the ingredients in the morning and come home to a hot meal in the evening. Write down a grocery list based on your menu so you won’t be tempted to make impulse buys at the store.
SHOP SMART
One of the easiest ways to curb your grocery spending is to restrict yourself to the perimeter of the store, where you’ll find produce, bread, meat, poultry and dairy. Look for fruits and vegetables that are in season as they will be less expensive. Another budget-friendly option is frozen produce. Meat can be pricey, so consider going vegetarian a few nights each week. Stock up on bulk dry beans to use in flavorful casseroles or soups. Pasta and rice are both inexpensive carbohydrates, but purchase whole-grain noodles and brown rice, which are high in fiber.
EAT LESS
“Yes of course”eating less leads to weight loss—and cost savings, especially if you cut down on the right things. Start by cutting your portions of pricy meat and poultry to the recommended 3-ounce serving. Or swap out meat and poultry for cheaper vegetarian proteins like beans, lentils, tofu and eggs for some of your meals. And if you’re eating out, eat half of a main course and save the other half for lunch tomorrow, an easy way to stretch your budget and whittle your waistline.
GET MOVING
Regular exercise is an integral part of successful, sustainable weight loss. You don’t have to spend money on a gym membership, though get creative with your exercise options. Gardening,walking, jogging, even playing with your kids at the park, or look for free workout and yoga videos online.All these are activities that burn calories and boost your heart rate.Always drink 8 glasses of water per day.
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