You don't need to increase your expenses in order to lose weight. In fact, losing weight can save you money. You'll be eating less, and since you're likely improving your health by reducing extra weight, you may spend less money on health care. While following an organized diet or eating prepackaged food can get expensive, you can adapt your food intake and exercise habits to fit your budget.
Step 1
Drink more water and less of everything else. Doing this can save you hundreds of dollars a month, especially if you're used to buying soda, coffee drinks or alcohol on a regular basis. According to a Reader's Digest article, liquids can add up to 245 calories per day to the diet of the average American. Water is healthier, will fill you up and help you control hunger, and cost little or nothing, depending on whether you drink filtered or bottled water.
Step 2
Buy a piece of workout equipment--but only if you're sure you're going to use it. According to the Christian Science Monitor, you can easily find a treadmill or other exercise equipment at garage sales, secondhand or thrift stores or websites like Craigslist. This is a much cheaper, potentially more convenient option than joining a gym. You can also find used workout DVDs at the same venues for just pennies.
Step 3
Take advantage of the outdoors to exercise. Bike, run, hike or start a daily walking program. Use canned vegetables or milk jugs as a replacement for dumbbells or do push-ups or dips using a chair. Take advantage of any opportunity to exercise at home, whether that means using the stairs instead of the elevator or doing squats while brushing your teeth.
Step 4
Make small dietary switches. Instead of buying special diet foods that are likely to be expensive, switch to the low-fat, low-calorie version of foods you already eat whenever possible. This shouldn't affect your budget at all. Choose low-fat milk, sugar-free cereal and herbs instead of fattening creams or sauces to flavor your dishes.
Step 5
Eat less of everything. According to an article in the Reader's Digest website, switching to smaller dining plates can help you eat less. The less you serve on the plate, the less you're likely to eat. Use salad plates instead of standard-size plates for your meals.
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