Deciding to lose weight is a huge step and can often come with the initial desire to do so, but without the planning needed to sustain it long-term.
I should know because 11 years ago my husband and I set out to lose a significant amount of weight. In fact, within about four years I was able to take off 60 total pounds and although my weight has fluctuated slightly over the years, I’ve managed to keep nearly all of it off.
Was it easy? Absolutely not.
In fact, there were a lot of times when I wanted to give in or just give up completely. We had to do a complete 180 when it came to our lifestyle and, not having much money to work with at the time made it seem impossible.
Let me tell you this: you can lose weight while on a budget. You can also lose weight on a budget while upping your intake of those “good for you” foods that are sometimes more expensive than the cheap ramen noodle packages.
Note: I am not a doctor, nor do I claim to be one. (That was way more school than I ever wanted to go through…). Please consult your own physician or a dietician regarding specific food choices and/or beginning a new diet or exercise routine.
5 Ways to Embrace Weight Loss on a Budget
Today I’ve put together five of the things I wish I’d known when I started the weight loss process. Sure, I wish I’d known how to use all that fancy gym equipment and wear leggings that didn’t make my underwear show through, but what I really wish I’d known are the tricks to simplify weight loss and not exceed the budget in doing so.
Substitution is Key
I know that one of the most common products recommended for nearly all weight loss programs involves some kind of protein shake mix or meal replacement powder. Can I just say that the weight loss industry has a corner on this market and is making TONS of money off of every large (and only halfway filled) jar of powder?
But I digress.
Needless to say, in my initial round of weight loss, I chose to simply substitute a healthy, balanced meal for the protein shakes. If you are looking for the most cost-effective way to lose weight, this might be your method as well.
In recent years, though, I’ve actually found that I can consume considerably more fruits and vegetables if I blend them with a meal replacement powder.
To do this in a way that doesn’t break our budget, we’ve chosen to go with a highly recommended meal replacement powder. It’s not as expensive as many better tasting alternatives, but it gets the job done, has all the right ingredients, and tastes fantastic when I add a bunch of cinnamon to it. (Nothing like being resourceful, right?)
Of course, this applies to anything and everything you might be using for weight loss. If you can’t afford the organic turkey bacon from the natural foods store, perhaps it’s okay to make a better decision for your finances and simply eat less of the regular bacon. Or, if your recipe calls for an out of season fruit that’s going to require you to dig into your savings for this week’s groceries, find a different fruit to substitute.
Trust me, you’ll stick with your resolve to lose weight if you don’t have to go into debt doing so.
Simplify
It might be tempting to cook extravagant healthy meals to make up for all of the junk food you are no longer eating, but in reality, eliminating one to two ingredients can result in large savings over the course of the month.
NO, I am not talking about leaving out the vegetables…sorry, you won’t get off that easy.
Thinking about having Black Bean and Rice Enchiladas? If you, like me, could care less about the tortillas, perhaps just enjoying the “filling” over the top of some rice (along with that salad in your fridge that’s about to go bad) would be enough to make you happy and get your tummy full. Those tortillas can often cost a bit and saving the $2 to $4 per package will definitely add up over the course of a month.
Carefully look at each recipe you plan to cook and determine if all of the ingredients are necessary. Of course, don’t leave out anything you’ll miss because you’ll definitely start to resent not only your diet but your budget, too.
Frozen is Your Friend
One of our biggest frustrations, especially when we first started off in weight loss, was how quickly fresh produce goes bad. I mean, if you shop weekly, bi-weekly, or monthly, you are definitely going to either a.) run out of fresh produce in that time period, or b.) wake up one morning to moldy greens.
Eating a lot of healthy produce doesn’t have to be as challenging or wasteful if you embrace the idea of the frozen section in your grocery store.
Need extra veggies? Stock the freezer with bags of frozen ones for when you run out of the fresh stuff. If you are like me and have a hard time remembering to cook something healthy for lunch, then add a cup full of those frozen veggies to a bowl and microwave them for a quick healthy side dish.
Planning to make smoothies? Buy chopped spinach in the frozen section, a bag or two of the mixed berries from Costco, and simply add the amounts you need when you need them. Not only will you free up a LOT of fridge space, but you also won’t need to water down your smoothie with ice to get it cold.
By purchasing frozen vegetables, we know we never have an excuse not to put some on the plate at EVERY meal and we save so much time and money doing so.
Gym Alternatives
I have a love/hate relationship with the gym. Truthfully, I love having a gym membership because it gives me the opportunity to head there, to an air-conditioned building during the summertime, and use their equipment without interruption from a needy child. On the other hand, though, a gym membership costs a lot of money each month and isn’t necessary.
If you, like me, resent the need to pay for a gym membership just to lose weight or stay in shape, it’s important to consider a couple of alternatives.
Embrace the Outdoors
I love being outdoors. In fact, I just recently purchased a new pair of walking/hiking shoes (seriously, they are amazing!) that will allow me to walk outside on rainy and snowy days, but still keep my feet dry. There’s just something about a great podcast and an hour outside of my home that improves my attitude immediately. And, best of all, it’s FREE exercise!
Use Online Workouts
Not as excited about being outdoors in the inclement weather? There’s always another option: online workouts.
These used to come in the form of VHS or DVD hard copies, though it’s so easy now to come up with online workouts that not only don’t take up space in your home but allow you to play them from anywhere. (Have a trip coming up? You can do these workouts in your hotel room!)
My personal favorites include the workouts by Beachbody (around $100 for a yearly subscription), but I’ve also been known to rock Jillian Michael’s Six Week Six Pack, or use my friend Amanda’s workouts (sometimes videos) from her blog, Fueled by Coffee and Fitness.
Really stuck for ideas? Look up exercise videos on YouTube. I promise you’ll find something that will get you moving and save you money at the same time!
Family Alternatives
The last method we’ve come to embrace when it comes to weight loss and our budget is the idea that the entire family does not have to eat the same food. My kids aren’t trying to lose weight. In fact, they are healthy, growing kids, and don’t need to have a protein powder smoothie or the specially purchased (and expensive) turkey bacon. Instead, they can eat “normal”, yet healthy foods, that might cost less than what Justin and I are eating.
If your child loves Mac & Cheese, and you can resist the temptation to eat it along with them, then by all means, let them have their cheesy noodles, and save that more expensive food for you and your spouse.
It doesn’t have to be an all or nothing mentality.
Don’t go it alone
Tip: Knowing the methods that will help you to lose weight is only as effective as the time you put in to actually accomplish your goal, so if you don’t have a close friend that is willing to help you stay accountable or you think you might need a little personal support in this endeavor you’ve taken on, I do offer personal and group accountability sessions and would love to have you join. (Find more information HERE.)
Whatever you choose, just make sure that you have someone in your corner, cheering you on and helping to motivate you when it gets tough, because it will get tough.
