According to a 2005 Consumers Union report, advertisers spent more than $11 billion pitching to Americans on what they should eat and drink, with the vast majority of that money advertising soda, snacks and candy. American consumers respond to such appeals by increasing their calorie intake and spending more money on food. Luckily, when you take steps to lose weight, your food budget can decrease as much as your waistline. It takes time and resolve to establish new habits, especially when food and restaurant advertisers work against you, but persistence and small steps ultimately lead to gains in your wallet and losses on the scale.
Limit Meat Consumption
Step 1
Cut meat into 6 oz. or smaller portions to follow the U.S. Dietary Guidelines. Use a food scale to weigh portions or cut meat into a size resembling a deck of cards.
Step 2
Marinate lean cuts of meat, such as flank steak, for 1 to 2 hours before cooking. Use a commercial vinaigrette salad dressing for a marinade or make your own.
Step 3
Increase the amount of salad or whole grains on your plate to make up for smaller meat portions. Try brown rice or bulgur pilaf as side dishes.
Step 4
Eat small portions of meat in salads and stir-fry recipes instead of eating a single piece of meat.
Step 5
Expand your salad repertoire to include Asian chicken salads, steak and potato salads, and chicken taco salads.
Increase Whole Grains and Reduce White Bread
Step 1
Toast rolled oats for 20 minutes in a 300-degree oven to make homemade granola, saving money on commercial, highly-sugared cereal. Add other interesting ingredients, such as toasted sliced almonds, flavorful cranberries or crunchy sunflower seeds, to compensate for less sugar.
Step 2
Eat only one piece of garlic bread or one gourmet baguette slice instead of two or three.
Step 3
Add garlic bread and baguettes to your meals only as special once-a-month treats.
Cut Back on Alcohol
Step 1
Drink only one glass of wine with meals, reducing the amount of wine you need to buy.
Step 2
Buy one less beer at ballgames than you usually buy.
Step 3
Drink one glass of water for every alcohol drink you have at parties and events.
Change Lunch Habits
Step 1
Pack your lunch at home to take to work to save calories and money.
Step 2
Save money two ways by cooking large quantities of healthy dinners, such as casseroles, vegetarian chili or vegetable soups, then saving the leftovers for lunches.
Step 3
Slice your own roasted turkey or chicken for sandwiches or substitute commercial or home-made hummus on pita bread or tortillas.
Step 4
Don't buy junk food or fast food for lunch.
Things You'll Need
- Food scale (optional)
- Meat marinade
- Rolled oats
- Cranberries
- Sliced almonds
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