How to Stay Healthy Without Spending More Money

Sarah Brumley

Sarah Brumley

Maintaining a healthy lifestyle shouldn’t be hard – even if you’re on a budget. Today we’re chatting about how to effectively manage both your health and financial goals without compromising either. Sound like something you need? Well then, let’s get started.

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How to Stay Healthy Without Spending More Money

Well hey there and welcome to another episode of the Financial Fix Up Podcast. I’m your host, Sarah Brumley and if you’re listening to this in real time, we’re about halfway through the month of August, which means that summer is coming to a close and we’re anticipating heading into the fall months. I don’t know about you, but in my mind that has us barreling toward colder days, hearty meals, and a plethora of holiday parties and dinners. And…if we’re not careful…an expanding waistline, too.

One of the complaints I hear the most from those just starting a budget is that they want to get their finances under control, but they don’t believe they can do so and maintain their health at the same time. That’s totally not the case, which is why I wanted to address this issue about how to stay healthy without spending more money.

In fact, when Justin and I first started budgeting we did so in combination with a weight loss goal. And a lot of people find that as a common thread because once you start to get healthy financially, then it tends to inspire pursuing healthy choices in other areas of your life. We cut out sugar, watched our portion sizes, and prioritized exercise. Just those simple adjustments allowed me to lose over 60 pounds! It took planning, but it was definitely worth it.

More recently I completed a weight loss challenge with friends in an effort to get the rest of the baby weight off. And, because we are focused on debt payoff goals and other financial priorities, there isn’t a lot left over for expensive weight loss programs or equipment. Even so, I managed to end the challenge very close to my pre-baby weight and have since managed to achieve my goal.

So, as you can see, staying healthy without spending more money is possible, it just takes a few steps to understand how to make it happen.

Know What Your Goal Is

To start, it’s important to be clear on what your goal is when it comes to staying healthy.

  • Are you looking to lose weight?
  • Want to gain muscle?
  • Wish those skinny jeans would fit again?
  • Eliminate inflammation from your body?
  • Maintain normal blood sugar levels?

…or maybe you just want to feel confident when you head to the beach this summer?

Take the time to decide what your goal is, as well as the time frame you’d like to achieve it in. Do you want to see results in a month, two months, a year? Whatever you choose, just make sure whatever time frame you choose is actually reasonable. It can seem hard – that’s good! but you don’t want to give up because you can’t lose 60 pounds in a week.

Once you know your goal, you can begin considering how you’ll reach it. And I know from personal experience that most healthy goals come with the need for diet changes and increased exercise, so I’m going to detail a little bit about how to navigate those things specifically so that you don’t wreck the budget. Okay?

Make Diet Changes

When it comes to making diet changes to achieve your healthy goals, it all comes down to the grocery budget. The truth is that food purchases make up a significant portion of the average monthly budget and “healthy” foods have the tendency to be more expensive. But, that doesn’t mean they have to break the bank or your budget.

Identify the Foods You’ll Eat

First and foremost, start by identifying the foods you WILL eat. It’s easy to dictate what you WON’T eat, but if you want to stay on track with your budget, it’s critical that you identify which foods you WILL eat so that you can plan accordingly.

For example, if you are going sugar-free, you might just say you can’t eat sugar at all. That’s all well and good, but what are you going to eat?

  • Will you eat sugar if it’s cooked into an otherwise healthy meal?
  • Will you continue to eat your protein bar each morning even though it has a little natural sugar in it?
  • Will you consume fruit?

…or are you going to steer clear all together and focus on protein and greens? There’s no wrong answer, but the key is knowing this ahead of time.

When you are clear on this ahead of time you won’t have to guess when it comes time to eat. Plus you won’t spend money purchasing items that you won’t eat later.

So, start by identifying the foods you WILL eat.

Create a Meal Plan

Once you know what you’ll eat, the next step to make a meal plan. You can roll your eyes at me if you want, but honestly, the key to sticking with a budget (and staying healthy at the same time) is planning ahead. That includes the meals you’ll eat.

You can choose to do this weekly, biweekly or monthly, but just make sure you remain consistent with it. List out your meals for each day so that you know what you’ll eat and when you’ll eat it. This takes the guesswork out of “what’s for dinner” and prevents you from giving up and just ordering pizza (not good for the diet or the budget).

Once you’ve completed your meal plan, you can put together your grocery list and head off to the store.

Consider Food Alternatives

Now, I’m not going to lie: the hardest part of maintaining that healthy lifestyle and a budget at the same time is actually in the grocery shopping stage. It’s easy to get caught up in the candy bars and chips in the checkout lane, but it might also be challenging to purchase every ingredient on your list within the budget you’ve set for yourself. This is especially true if you’ve completely changed your diet and don’t normally stock the items that you will be incorporating going forward.

Instead of panicking, take some time to consider alternatives. For example, you may have planned tacos for your family and intended to use ground beef. But, if the ground beef price is too high, it might be a good idea to consider ground turkey or even chicken as an alternative. Both are still healthy options, but they allow you to more closely stick to your grocery budget.

You could also do the same with fruits and vegetables (choose the less expensive option) or purchase the cheaper frozen or canned option.

When it comes to my meal planning strategy, I rarely specify what kind of fresh produce will be used for meals ahead of time. Instead, I look for the most cost-effective option that will pair well with whatever meal we’ve planned. That alone has saved us a significant amount of money over the years.

You may find that even simple adjustments such as cutting processed foods or sugary products can make a huge difference in your waistline AND in your budget, too. Those items don’t come cheap and they offer little to no nutritional value.

So, look for the alternatives and adjust as needed when it comes to your food.

Look for Free or Low-Cost Workouts

When it comes to the exercise end of staying healthy, it might be tempting to think that you need to run out and get a gym membership.

No. No. No.

If you don’t already have a gym membership that fits comfortable within your budget, then now isn’t the time to start one. Instead, look for free or low-cost workout opportunities to get started.

Outdoor activities such as walking, running, jogging, biking, swimming, etc. can all be great ways to increase your movement throughout the day without spending more money.

Of course, if you prefer to complete an indoor workout, then there are many low-cost and free options available as well. You can choose to purchase a DVD or digital copy of a workout that you use regularly. There’s also the option of utilizing YouTube and all of the resources there to create a workout playlist you’ll love. Those are all good options that won’t break the budget.

And…I’m definitely going to link some of my favorites in the show notes in case you aren’t sure where to start. Okay?

A few of my favorites indoor workouts include:

Another thing you’ll have to consider when you’re just starting out is your gear. Personally, I’m okay with investing in the correct gear in order to be successful, but only if it fits into the budget. If you are tight on funds but still need an item or two, consider checking out thrift stores or asking around in your community. It’s likely that someone will have an unused item they’re willing to part with.

Whatever you do, don’t let the lack of gear keep you from getting active. Pull on those pajama pants or do that indoor workout in your underwear. Either way, get it done.

Stay Healthy Without Spending More Money

So by this point I hope you understand that staying healthy doesn’t have to break the bank. By setting clear goals, meal planning, looking for grocery alternatives where needed, and finding low-cost or free workout options, you’ll be well on your way to success in no time. And remember, even small steps in the right direction can make a huge difference in the long-term. So, what are you waiting for? Get started! Your future you will thank you!

Whatever you decide, just know that I’m cheering you on! You’ve got this! Have an amazing day and I’ll chat with you again next time!

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