Weight loss doesn't require an expensive gym membership or overpriced diet meal plan. Although it requires some willpower, using your neighborhood as a gym and a refrigerator stocked with healthy foods as your diet plan will allow you to tailor your weight-loss needs. Focus on organizing a diet and exercise plan that is enjoyable and features a variety of foods and activities. This way, you can maintain your frugal diet and exercise routine as a long-term solution to keep your body healthy and in shape.
Step 1
Cancel the home maintenance crew and do your own chores. Instead of letting someone else do the heavy lifting, cut back on your expenses by cleaning your own home and mowing your own lawn. According to Lois Sheldahl, Ph.D., associate professor of medicine at the Medical College of Wisconsin, doing extra chores will help burn calories by getting you active when you would ordinarily be sitting. Sending your cleaning person and lawn care team home will also help save much-needed cash.
Step 2
Contact your primary care physician for diet and exercise advice. If you have health insurance, the New York Times suggests using your primary care doctor as a resource. He can show you the right foods you should be eating, and how many calories you should be consuming per day according to your height, weight, age and gender.
Step 3
Make your own meals. Foods from restaurants or the grocery store that are already prepared are usually more expensive than buying the ingredients to make the dish, and they contain unnecessary ingredients that pack on additional calories and fat. Spend the time to cook the same meal at home, replacing butter and lard with olive oil or nonstick cooking spray, and refined carbohydrates with whole-grain carbohydrates.
Step 4
Purchase a weight-loss diet book instead of signing up for a pricey weight-loss program. The New York Times recommends the “The South Beach Diet," “The Best Life Diet" and “The Volumetrics Weight-Control Plan” as starting points to create your own tailored meal plan.
Step 5
Work out in the neighborhood. If you live near a park, use it in your workout. Run or walk to the park, then lay a yoga mat or towel on the grass to stretch and do sit-ups and pull-ups. Some parks, like Bryant Park in New York City, offer free weekly yoga and Pilates classes. Hang around the park to look for groups that meet to play sports; often the registration fee is minimal, and the team will help to keep you focused.
Tips and Warnings
- Cook only as much food as you will eat to avoid wasting leftovers and keep your grocery budget down.
- Contact your doctor before starting a diet or exercise regimen, especially if you have health problems.
Things You'll Need
- Olive oil
- Nonstick cooking spray
- Whole-grain carbohydrates
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