Weight loss doesn't have to cost much. Simple exercise plans and small dietary changes can help you reach your goals. And, you may find that losing weight actually helps you put money in your pocket. Because of the reduced likelihood of disease and medical care costs, a 1999 study published in the "American Journal of Public Health" found that a 10 percent reduction in weight resulted in a reduced lifetime medical care cost of $2,200 to $5,300.
Simple Exercise
The idea that you have to spend money on fancy gym memberships and personal training in order to lose weight is misleading. Those things may help you stay focused and motivated, but there's no reason you can't do cardio and simple weight routines at home. Walking doesn't cost a thing.
You can perform body-weight exercises like squats, lunges, push-ups and chair dips for free. Purchase some second-hand exercise DVDs and hit up garage sales for used exercise equipment like dumbbells and jump ropes. As long as you stay motivated to use your own equipment, your increased activity level can help burn fat and stimulate muscle growth.
Eat In
A 2004 study published in the journal "Preventative Medicine" found that between 1987 and 2000, the number of meals eaten out each week by Americans increased. As the number of these meals increased, so did calorie intake and body mass index.
When you eat out, you may find yourself more tempted by oversized portions, appetizers, desserts and alcoholic drinks. All of those "extras" can pack on the calories. Eat at home whenever you can. This will enable you to control portion size and ingredients. Additionally, you'll probably save money by not hitting up restaurants and fast food joints.
Shop Smart
The evidence of convenience eating abounds in a supermarket. Look at the frozen meals section, the processed foods area and the deli full of ready-made dinners. While these foods may come cheaper than eating out, depending on your choices, you could sabotage your diet efforts while overspending on products.
Read serving and label information on packaging to make sure the choices meet your dietary guidelines. Some healthy foods come cheaply: frozen vegetables, fresh produce, brown rice, whole wheat pasta and canned goods. Avoid the pre-seasoned versions of these foods. They cost more and usually come loaded with unnecessary fat and salt content.
Processed snack foods, especially those prepackaged in single-serving sizes may sound quick and easy, but they often come at a significantly higher per-ounce cost. Make sure you check all pricing information before you make your choice. You can choose the same snack at a lower per-ounce cost, and then separate the servings into baggies at home, ensuring you don't over eat.
Approaching your shopping conscientiously can help you keep tabs on your weight and your wallet.
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