{"id":5687,"date":"2020-01-28T11:59:10","date_gmt":"2020-01-28T18:59:10","guid":{"rendered":"https:\/\/howtobefit.com\/coach-blog\/?p=5687"},"modified":"2021-10-07T14:13:09","modified_gmt":"2021-10-07T20:13:09","slug":"how-to-lose-weight-on-a-budget","status":"publish","type":"post","link":"https:\/\/howtobefit.com\/coach-blog\/2020\/01\/28\/how-to-lose-weight-on-a-budget\/","title":{"rendered":"How to Lose Weight On a Budget"},"content":{"rendered":"

Here\u2019s\u00a0Pro tip #1<\/strong>\u00a0on how to lose weight on a budget: Don\u2019t spend your paycheck on imported superfoods, a personal trainer, and spendy meals.<\/p>\n

Losing weight on a budget is completely doable, says Krista Maguire, R.D., C.S.S.D., and Beachbody nutrition manager. What\u2019s more, eating healthfully on a regular basis doesn\u2019t have to cost significantly more.<\/p>\n

Maguire points to research showing that the\u00a0healthiest diet patterns cost only about $1.50 more per day<\/a>\u00a0than the least healthy diet habits.<\/p>\n

That adds up to about $40 extra a month, an amount you can easily save in other areas like meal prepping or making coffee at home.<\/p>\n

That said, there are still a number of smart budgeting and creative hacks to help you stretch your dollar even further, says Maguire.<\/p>\n

Before you get started, though, it\u2019s important to map out your\u00a0weight-loss strategy.<\/p>\n

\"How<\/p>\n

Identify Your Goals and Create a Budget<\/h2>\n

First things first: Spend a little time brainstorming your\u00a0specific weight-loss intentions, whether it\u2019s exercising three times a week or eating one serving of vegetables at every meal.<\/p>\n

Next, consider what will\u00a0motivate you to follow through\u00a0(or not) with your goals. Do you need to participate in a guided workout program to exercise regularly? Or do you need a detailed grocery list to avoid temptation?<\/p>\n

Having a clear idea of\u00a0what\u2019s necessary to carry out your weight-loss goals\u00a0will help you\u00a0stay on-track\u00a0and<\/em>\u00a0effectively determine where to allocate your spending money.<\/p>\n

13 Weight-Loss Tips If You\u2019re On a Budget<\/h2>\n

1. Stock up on simple, healthy staples<\/h2>\n

\u201cYou don\u2019t need fancy foods like chia seeds, coconut kefir, or organic sprouts to lose weight,\u201d says Maguire. \u201cKeep it simple and stock up on some basic veggies, fruit, lean protein, canned beans, nuts, seeds, and whole grains [that you can] mix and match to make a variety of meals.\u201d<\/p>\n

Maguire adds that Beachbody\u2019s\u00a0Ultimate Portion Fix<\/a>\u00a0eating plan, which comes with a comprehensive food list and\u00a0color-coded portion containers, can help you prepare inexpensive, nutritious, and delicious meals that won\u2019t break the bank.<\/p>\n

Not sure what to make? Check out Autumn Calabrese\u2019s cooking show\u00a0FIXATE\u00a0for great healthy recipes and consider trying\u00a0one of the\u00a0hundreds\u00a0of recipes\u00a0available on the\u00a0Beachbody Blog!<\/p>\n

(Pro tip #2<\/b>:<\/strong>\u00a0Check out this comprehensive guide on\u00a0how to lose weight<\/a>\u00a0with simple adjustments to your diet.)<\/p>\n

\"Bowl<\/a><\/p>\n

<\/div>\n

2. Rely on budget-friendly sources of protein<\/h2>\n

Instead of meat, which can be expensive, look to more affordable sources of protein for your meals, suggests\u00a0Jackie Newgent<\/a>, RDN.<\/p>\n

\u201cEggs are delightful beyond just breakfast time, [and] lentils and beans contain both protein and fiber; this nutrient combo is especially satiating,\u201d she says.<\/p>\n

If you\u2019re a vegetarian, you\u2019re probably well-versed in budget-friendly\u00a0vegetarian sources of protein<\/a>, like yogurt,\u00a0cottage cheese<\/a>, tofu,\u00a0quinoa<\/a>, and\u00a0teff<\/a>, to name just a few.<\/p>\n

For ideas on how to incorporate more\u00a0plant-based proteins into your meals<\/a>, check out these\u00a0vegetarian recipes<\/a>.<\/p>\n

3. Do at-home workouts<\/h2>\n

You don\u2019t need to belong to a pricey gym or buy an expensive (and space-hogging) treadmill to get fit and healthy.<\/p>\n

When you join\u00a0Beachbody On Demand<\/a>, you can stream workouts from the\u00a0comfort and privacy of your home<\/a>.<\/p>\n

You\u2019ll have 24\/7 access to hundreds of different workouts designed for exercise newbies, advanced athletes, and everyone in between.<\/p>\n

(Pro tip #3:<\/b>\u00a0Find out\u00a0which Beachbody program<\/a>\u00a0is right for you.)<\/p>\n

\"Vanilla<\/a><\/p>\n

4. Drink Shakeology<\/h2>\n

All Beachbody programs include a nutrition plan to help you learn how to eat a healthy, balanced diet, fuel your body, and make the most of your workouts.<\/p>\n

Shakeology<\/a>\u00a0is an important part of that nutrition plan.\u00a0It isn\u2019t a meal replacement<\/a>, but it can be part of a healthy meal, and it\u2019s a great way to help curb junk-food cravings so you won\u2019t be tempted by sugary or fatty (and expensive!) snacks.*<\/p>\n

This superfood protein shake can also help you hit your daily nutrient targets when you\u2019re on-the-go or don\u2019t have access to a wide variety of healthy fruits and veggies.*<\/p>\n

(Pro tip #4:<\/strong>\u00a0Concerned about the cost?\u00a0Find out how a Team Beachbody Coach<\/a>\u00a0manages to fit Shakeology into her tight monthly budget.)<\/p>\n

5. Double down on water<\/h2>\n

Make water your go-to beverage, Newgent suggests. \u201cIt quenches thirst, provides zero calories, and can be virtually free,\u201d she says.<\/p>\n

Water should be an essential part of your diet, regardless: Up to\u00a060 percent of your body<\/a>\u00a0is composed of water, and your body needs plenty of it to function properly.<\/p>\n

The amount you need will vary by individual, but\u00a0Beachbody experts recommend<\/a>\u00a0consuming half your body weight in ounces of water each day. So, if you weigh 150 pounds, you should drink 75 ounces of water daily.<\/p>\n

Don\u2019t like plain water? Infuse it with your\u00a0favorite fruits and herbs<\/a>\u00a0for a hydrating and delicious drink.<\/p>\n

In terms of cost, consider this: Replacing your morning coffee drink or afternoon soda with a tall glass of good old-fashioned H2O can save you anywhere from $2 to $5 a day, which amounts to a whopping $60 to $150 a month.<\/p>\n

The same goes for alcoholic beverages, like\u00a0happy hour cocktails<\/a>\u00a0and mimosas at brunch, which tend to be high in cost, sugar,\u00a0and<\/em>\u00a0calorie count.<\/p>\n

6. Go grocery shopping with a list<\/h2>\n

Instead of ambling through the grocery store with only a vague idea of what you want to buy, go prepared.<\/p>\n

\u201cOnce you know what you plan to eat for a week, even if it\u2019s just a rough outline, then you can wisely plan your\u00a0shopping list<\/a>,\u201d says Newgent.<\/p>\n

And a good shopping list will help you\u00a0stick to your budget<\/a>\u00a0and<\/em>\u00a0your healthy meal plan. The key to creating one? Be specific, yet flexible.<\/p>\n

\u201cKeep some foods in general categories on your weight-loss menu and shopping list,\u201d says Newgent.<\/p>\n

Instead of listing apples and pears, for example, just list \u201cfruits,\u201d then wait until you see what\u2019s on sale\/in season in the produce aisle.<\/p>\n

\u201cAs a bonus, it\u2019ll likely be what\u2019s most seasonal and [in] its peak of nutritional value and flavor,\u201d Newgent explains.<\/p>\n

\"Woman<\/a><\/p>\n

7. Move more throughout the day<\/h2>\n

Ramping up your daily activity level outside of your regular workouts is an effective and affordable way to burn even more calories.<\/p>\n

When you\u2019re going about your day, all your movements \u2014 washing the dishes, mowing the lawn, and taking out the garbage \u2014 are often referred to as NEAT:\u00a0N<\/strong>on-E<\/b>xercise\u00a0A<\/strong>ctivity\u00a0T<\/strong>hermogenesis.<\/p>\n

Research calls NEAT an \u201cessential tool\u201d for\u00a0controlling body weight<\/a>. A Mayo Clinic\u00a0report<\/a>\u00a0shows that the differences in energy expenditure between two people of about the same height and weight can vary as much as 2,000 calories per day based on NEAT.<\/p>\n

So, get your NEAT on by making\u00a0small changes<\/a>\u00a0to your routine: Take the stairs instead of the elevator. Park your car farther from the store. Do a lap around the office every hour, or see how many calf raises you can complete while your coffee is brewing.<\/p>\n

(Pro tip #5<\/b>:<\/strong>\u00a0Get more [almost] free ideas on how you can move more\u00a0here<\/a>.)<\/p>\n

8. Buy healthy food in bulk<\/h2>\n

\u201cYou don\u2019t have to shop at Whole Foods or Erewhon to be healthy and lose weight,\u201d says Maguire. \u201cStores like Costco sell organic produce and other high-quality foods in bulk for lower prices.\u201d<\/p>\n

Before you head to the store,\u00a0make a list of healthy foods<\/a>\u00a0you reach for on a regular basis. That\u2019ll help you stick within your budget and prevent food waste.<\/p>\n

Items like apples, carrots, eggs, mixed greens, beans, lentils, nuts, and whole grains are great\u00a0staples to have on hand<\/a>\u00a0at all times because you can use them in a wide variety of meals and snacks.<\/p>\n

\"Woman<\/a><\/p>\n

9. Meal prep and cook at home<\/h2>\n

If you adopt just one new habit from this list of weight-loss tips, make it this one.<\/p>\n

Preparing your own\u00a0nutritious meals and snacks<\/a>\u00a0can do wonders for both your body and your bank account.<\/p>\n

Let\u2019s face it: Dining out regularly can get expensive, not to mention super challenging if you\u2019re trying to eat the proper portions and cut back on processed foods.<\/p>\n

\u201cBy cooking more at home,\u201d Newgent says, \u201cyou\u2019ll have\u00a0more control over calories<\/a>\u00a0and cost.\u201d<\/p>\n

Research shows that people who cook at home are more likely to\u00a0choose nutritious foods and consume fewer calories<\/a>\u00a0per meal than people who dine out.<\/p>\n

To maximize your grocery budget and save time, try meal prepping nutritious foods for the week so you always have something calorie-friendly at the ready, says Newgent.<\/p>\n

For instance, if you cook a big batch of low-calorie soup and whole grains and chop your veggies at the beginning of the week, all you\u2019ll need to do is mix and match and you\u2019ll have dinner done in a snap.<\/p>\n

As Maguire notes, buying presliced or precooked foods (say, a head of romaine lettuce versus a prepackaged bag of it) is often more expensive than doing the prep work yourself.<\/p>\n

10. Skip the processed snacks and make your own<\/h2>\n

Processed packaged snacks can be pricey, not to mention loaded with refined sugar and other additives.<\/p>\n

Making your own\u00a0healthy grab-and-go snacks<\/a>\u00a0requires a little more effort, but it\u2019s a weight-loss tip that can\u00a0save you precious money<\/a>\u00a0and<\/em>\u00a0calories.<\/p>\n

\u201cPlanned snacks<\/a>\u00a0can help keep you satisfied and curb overeating at mealtime,\u201d says Newgent.<\/p>\n

For a\u00a0high-protein snack<\/a>, try mixing cashews, almonds, and pumpkin seeds with roasted edamame. Or try your hand at making your own\u00a0protein or energy snack bars<\/a>.<\/p>\n

Or satisfy your sweet tooth with a\u00a0Chocolate Caramel Delight Smoothie<\/a>\u00a0or a\u00a0Pineapple Mango Smoothie<\/a>.<\/p>\n

\"Frozen<\/a><\/p>\n

11. For produce, go seasonal or frozen<\/h2>\n

When buying produce on a budget, it\u2019s a good idea to look for seasonal fruits and vegetables.<\/p>\n

\u201cProduce that is in season is not only more fresh and nutritious, it is [also] more economical,\u201d says Maguire.<\/p>\n

But if you want produce that\u2019s not local or in season \u2014 say, strawberries in January or brussels sprouts in the summertime \u2014 go for the\u00a0frozen variety<\/a>.<\/p>\n

\u201cIt\u2019ll be both budget-friendly and diet-friendly \u2014 and in ready-to-fix form,\u201d says Newgent. Bonus: Frozen produce means less food waste because it won\u2019t spoil as quickly as fresh, giving you more time to use it, adds Maguire.<\/p>\n

12. Find your tribe<\/h2>\n

Exercise groups can help make working out more fun. They can also help\u00a0keep you accountable<\/a>\u00a0for working out, increasing your exercise consistency \u2014 and your odds of achieving your fitness goals.<\/p>\n

With a Beachbody On Demand membership, you\u2019ll be assigned a\u00a0Team Beachbody Coach<\/a>\u00a0who hosts online groups with other like-minded members and provides one-on-one guidance and support.<\/p>\n

With groups, you can check-in, ask questions, share workout advice, and\u00a0track your progress<\/a>.<\/p>\n

The\u00a0Beachbody community<\/a>\u00a0is also a great place to get encouragement, find inspiring success stories, and share your own journey.<\/p>\n

13. Be creative with leftovers and scraps<\/h2>\n

\u201cFood waste can add up to a lot of wasted money,\u201d says Maguire. Before you buy more groceries or call for takeout, try to use up whatever is left in your fridge or pantry.<\/p>\n

Leftover brown rice? Use it to bulk up soup. Four eggs, half an onion, and a can of beans that haven\u2019t been used? Make a filling scramble. Berries that are about to go bad? Throw them in a\u00a0shake<\/a>.<\/p>\n

If you can\u2019t eat food that\u2019s about to expire, don\u2019t stress \u2014 just freeze it to enjoy later on, Maguire suggests.<\/p>\n

Check out these tricks from the pros that will\u00a0make your leftovers taste like new<\/a>:<\/p>\n