4 Weight Loss Tips You Can Follow on a Budget

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Many people believe that leading a healthier lifestyle requires shelling out a lot of money. This is especially true when it comes to weight loss, as most people are under the impression that it requires pricey meals, dietary supplements, and fancy fitness programs. While some celebrities and wealthy public figures are willing to pay out of pocket for weight loss medication and other expensive methods, there are actually some budget-friendly options and practices most people can follow.

We compiled some tips to help you lose weight safely and sustainably without hurting your wallet, which makes for a great investment in the long run.

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A woman trying to measure waist

Eat seasonal food

Seasonal food is produce that is purchased and consumed around the time that it is harvested. Food that's in-season means it is generally in peak supply, so it's not only fresh and tasty, but it's likely to be much cheaper. In terms of weight loss, in-season produce is more likely to be fresher and higher in nutritional value, which can help you shed excess weight.

After all, the body needs proper nutrition in order to metabolize fat properly. With this, go for fresh zucchini and tomatoes in the summer and Brussels sprouts and cauliflower during the colder months to maximize some of the options available.

Follow a meal prep plan

Essentially, meal preparation—often called meal prep—is the process of planning and preparing meals ahead of time. Some people are too busy to cook meals every day, so they opt to make big batches of food that they consume throughout the week. This is more cost-efficient as it prevents you from overcooking or having to rely on take-out.

Interestingly enough, meal prep is also among the best natural ways to lose weight. With meal prepping, you have more control over what you'll be consuming for the week, which means you can cut out excessive fats, salts, and sugars while increasing more nourishing items like whole foods.

Furthermore, meal prepping means you already have food waiting for you, reducing the temptation to buy or binge on unhealthy food. This is why cooking your own food through methods like meal prepping has been found to help people consume fewer calories.

Planning your meals can be daunting at first, but you can start by picking one or two recipes you want to make that week before slowly increasing the dishes you make ahead. You can also make a family effort so you can split the tasks and bond at the same time.

Measuring tap on a weighing scale

Purchase ingredients in bulk

In line with the previous tip, purchasing ingredients in bulk for meal prepping is also more budget-friendly. Knowing what you intend to buy can help you keep track of what foods offer the most bang for your buck, which is important when budgeting for groceries. Our blog features a guide on the cheapest food to buy in bulk and includes healthy and versatile options such as brown rice, quinoa, and gluten-free pasta.

Additionally, you can also choose to buy frozen produce and protein in bulk. Eating or drinking products that are high in protein may help you lower body fat, keep lean muscle, feel full, and lose weight. Contrary to popular belief, freezing doesn't affect the calorie count, fiber content, and other nutrients of a food.

The freezing process can make a difference with a few vitamins (such as folate and vitamin C), but most of the nutritional value will be maintained. These options also tend to be cheaper and avoid food waste since they won’t go bad as quickly. As such, you can purchase bags of fruits, vegetables, fish, and meat to keep in stock at home.

Incorporate more movement

Exercise is helpful for maintaining weight loss since it can increase metabolism or how many calories you burn in a day. However, some people may not have the space to do workouts at home or a budget to access fitness facilities. But don’t fret because there are alternative ways you can add movement into your daily life that come at no monetary cost.

For example, you can find running or hiking trails that are open to the public to get some steps in during the weekend. If you’re looking for something fun, dancing around your home is also a way to incorporate movement and get your heart pumping.

Or, you can simply choose to walk more—while doing errands, going to work, and any other place you’re headed. After all, walking is one of the most accessible forms of exercise out there and has many benefits for weight loss, in addition to supporting heart health and boosting mental clarity. 

Fit woman using measuring tape with text: “4 Weight Loss Tips You Can Follow on a Budget”

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