The primary reason that you exercise while on a diet is to build lean muscle that will increase your metabolism. But it is not a prerequisite for losing weight. A healthy weight-loss plan may save you money without even trying because you will be eating less food. The bottom line is that you must consume fewer calories than you use to lose weight.
Step 1
Start by assessing your situation, including your lifestyle, eating habits and stress triggers. According to the Mayo Clinic, you'll be more successful at losing weight if you set realistic goals that fit into your lifestyle and you eliminate those things in your life that cause you to eat under stress. Make sure things are calm in your life before you start a new diet.
Step 2
Keep track of everything you eat for a week before starting the diet. Count every morsel of food that goes into your mouth and record the calories. To lose 1 lb. per week, you must reduce your calorie consumption by 3,500 calories. After keeping a journal, find 500 calories a day you can eliminate and continue eating the same way you always have, minus those extra 500 calories.
Step 3
Cook large pots of soup, low-fat chili and pasta dishes one day a week so that you'll have your planned meals on hand. Buying and cooking in bulk will save you money and ensure that you have low-calorie meals handy when you're hungry.
Step 4
Shop from a list. Refuse to buy anything that's not on your list. Avoid impulse items. Stay out of the frozen food aisle completely if you can't resist the ice cream. Send a friend or family member to the store with your list if you don't trust yourself.
Step 5
Track your progress to keep yourself motivated so you don't have to hire a personal trainer to beat you into submission. Continue with your food journal so that you can remain honest about your food consumption, and weigh yourself every day at the same time so that you can see the pounds drop off. Seeing results is one of the best and cheapest motivational tools you can have.
Tips and Warnings
- Start your own weight-loss group of other like-minded people who don't have the time or the inclination to work out and don't want to pay for high-priced diet programs. Meet in each other's homes once a week to share your successes and challenges. Hold each other accountable by having a weighing ceremony at the start of each meeting.
- Be careful about cutting too many calories from your daily menu. You don't want to lose more than 2 to 3 lbs. a week to stay healthy and prevent complications such as gallstones, low blood sugar and mood swings. Additionally, you're more likely to keep the weight off if you lose it slowly and deliberately.
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