So, you want to lose weight on a budget? This is a noble quest that we support full heartedly but now you have questions burning in your mind! How can I do this? How can I lose weight without losing all my money? It’s actually quite simple and we’re here to show how you can lose weight on a budget!
There are many ways to lose weight and create healthy eating plans. Here are 20 tips to help you succeed and achieve that target weight.
1.Be an 80/20 Eater
Being an 80/20 eater means that you eat a solid ratio of healthy foods (80%) /calories (20%). You can achieve this by tracking your meals, snacks, and fluid intake.
2.Don’t Miss Breakfast
Breakfast is one of the most important meals of the day for a reason. You’d be a fool to not adhere to it. Breakfast lets you charge your body and wake up your brain so you’re prepared for the busy day ahead. It is like morning fuel. It restores your glucose levels. It is an essential carbohydrate that the brain needs to function. Breakfast is also the source of numerous vitamins, proteins and fibres. Studies have shown that missing breakfast means it will be difficult for you to compensate for the missing morning vitamins, proteins and fibres later in the day.
3.Plan Your Lunch
Never skip on lunch even if your goal is to lose weight on a budget.
Although lunch is an in-between meal, it is also vitally important. You can’t survive the day on just coffee/tea and snacks such as health bars. Not only will it slow down the body, it will also make you feel tired. Skipping lunch causes blood sugar levels to drop, which leads to irritability, sluggishness, and lack of focus.
For lunch, stick to light meals that will not only taste good but will also fill you up. Look for healthy options such as salads with light meat (salmon, chicken), peppers, avocado, cucumber, and tomato. You can even throw in some cheese for dairy purposes like feta cheese. To accompany the salad, stick to olive oil or a healthy dressing.
4.Select Pre-Dinner Snacks Carefully
Have an apple if you’re hungry before dinner is served. Why you may ask? Apples generally have 5 grams of fiber, which make you feel fuller. You can also have an apple with all meals!
5.Have a Balanced Dinner
Enjoy a meal that has a little bit of everything. Think about preparing dinner that consists of 50% veggies or salad, 25% lean protein, and 25% starchy carbs.
6.Keep a Record For Motivation
This isn’t an easy journey you’re embarking on so the best thing to do is to document it. Having a diary of your weight loss journey helps you figure out what works and what doesn’t. It also motivates you to push forward with each new day. It’s recommended you take pictures of yourself every day to see the transformation.
7.Double Up on Protein
You don’t need a cheap weight loss diet plan to achieve your goal. There are simple things you can do that won’t break the bank. Many healthy diets can be difficult to maintain, as they require you to buy pricey foods.
When eating, try to double up on the protein. Studies have shown that the amino acid leucine, which can be found in beef, dairy, fish, eggs, and poultry, may help you preserve muscle tissue and lose weight!
8.Choose Snacks Wisely
Eating unhealthy snacks everyday will catch up to you eventually, lead to weight gain and cause health issues. Some health snack alternatives you can try are fruits, crackers, and veggie sticks. If you like to eat chips often, consider making your own potato chips. Just use healthy oil for cooking and go easy on the salt.
9.Add Nuts to Your Diet
Nuts are healthy snack alternatives with many benefits. They are filling and can keep you away from unhealthy snacks.
10.Decide on the Right Meat to Buy
Buying meat can be challenging as you have a lot to choose from. When buying chicken, it’s better to choose whole chicken, as it has not been processed.
11.Pick the Right Bread
Choose whole grain when buying bread. Each slice contains 2 grams of fibre. Bread is already unhealthy so try to find the healthiest version of it.
12.Be Wary Of White Foods
White foods contain high calories and carbohydrates. Most starch falls into the category like potatoes, rice, and bagels. It’s best to significantly cut down on white foods but not altogether as the body still requires carbs every now and then.
Staying hydrated means staying satiated! Often the body craves bad food; well, give it a healthy alternative instead. As recommended by experts, make sure to drink at least eight glasses of water everyday.
14.Take Dairy Daily
Dairy does wonders for the metabolism so make the most of that. Drink milk, eat cheese, and snack on yoghurts. Some people lose 13 pounds over 12 weeks even though they eat yoghurt nearly three times a day.
15.Choose Your Coffee Carefully
Everyone loves coffee and we’re not going to tell you not to have coffee. What we’re saying is cut back on sugar and avoid those specialised coffee choices that have way more carbohydrates in them.
Now we can talk about how to lose weight at home, or at work by just simply task to integrate into your everyday routine. These are easy ways to lose weight on a budget, as they cost nothing.
16.Walk and Talk
Do you take calls a lot? Instead of sitting while on the phone, think about getting up and walking around. Take the stairs if you can. Try this for 10 minutes a day and you’d burn 1000 calories a month and 3 pounds a year!
17.Stand More Often
Try and substitute sitting for standing more often. When you don’t need to sit, stand up and walk in place while you work. Get creative to keep your body active even while you’re working.
18.Act Like a Kid
Don’t listen to people who say that you can’t have fun like a kid can! Kids are overly active. They are always moving, running around, and having fun. Because they’re active, they’re constantly burning calories. Maybe you could stand to be like them once in a while!
19.Brush your teeth after every meal
This one may sound ludicrous but when you brush your teeth it’s a physical and psychological excuse to stop eating. When you’re extremely busy, taking breath strips can also help achieve this.
20.Get Enough Sleep
You wouldn’t think this has any effect on your weight but it does. Not getting enough sleep will increase cortisol in your body. This is the stress hormone that also regulates your appetite. This makes you eat more, and without enough sleep, you risk your body not burning off the carbohydrates thus creating more body fat.
You see, you don’t need money to lose weight. There are so many options to choose from that the possibilities are endless. You now have the tools to create your own cheap weight loss diet plan. We wish you luck on your journey to lose weight on a budget! You can even find free weight loss programs online that provide information on affordable weight loss meal plans. Don’t let budget hold you back.
The key to a successful weight lost plan is not how much money you spend on exercise machines or diet programs. It is about understanding your body and knowing how much calories you can take and should burn everyday. Once you have all these pinned down, following the program you did for yourself will be very easy.