In 2008, the average gym membership fees were around $50 per month, minus the initial start up costs, which could set you back around $800. Factor in the cost of ready-made diet meals or weight-loss program memberships and you might find weight loss an expensive endeavor. It doesn't have to be, however. Home remedies can help you achieve your goals cheaply and safely.
Research
Whether you use your home computer or books you've borrowed from the library, these research tools can be part of your weight-reduction plan. Read about the human body, calculate your body mass index or peruse some healthy recipes. Knowledge is power, and the right information can help you take the best possible care of your body. MayoClinic.com recommends reading self-help books and discussing them with your health care provider.
Herbs
Stimulant herbs are common ingredients in over-the-counter medications. You don't have to purchase a diet pill, however, to get the benefits of the herbs. Try brewing your own tea at home. Green tea is a natural stimulant and diuretic -- meaning it helps you lose water weight through urination. The caffeine and catechins in green tea are shown to speed up the metabolism and promote fat oxidation, according to a 2010 entry in the journal "Physiology and Behavior." Check with your doctor about the safety and benefits of green tea.
Food Diary
Keeping a food diary is a practice that promotes self-awareness. By keeping track of your eating patterns, you can see the times you become hungry, the triggers that lead to overeating and the foods that you tend to eat most often. This information might help you prepare a plan of action and make necessary changes to increase your chances at successful weight loss. You might also use the journal to jot down inspirational quotes and phrases, complements you've received or other motivating words that might help you when you need encouragement.
Stress-ReductionTechniques
Stress can lead to anxiety and loss of sleep -- both of which can promote binge eating. Excessive stress can also cause hormonal changes in the body, signaling the release of cortisol, which is linked to increased abdominal fat. Experiment with stress-reduction techniques to manage stress and promote a sense of well-being, which can subsequently lead to weight reduction. Find a comfy spot in your home, sit up straight and begin deep breathing -- in through the nose and out through the mouth. Recite a meaningful phrase or listen to soft music until your body is calm and your mind is at ease. Stretch, or gaze at nature through a window. The goal is to discover the beauty around you and the details you've overlooked.
References
- CNBC; The True Cost of Gym Memberships; Carlo Dellaverson; September 2008
- "Obesity Research" Stress-Induced Cortisol Response and Fat Distribution in Women; Moyer AE, et al.; May 1994
- "Physiology and Behavior" Green Tea Catechins, Caffeine and Body-Weight Regulation; Westerterp-Plantenga MS; April 2010
- MayoClinic.com; Lifestyle and Home Remedies: Obesity; May 2011
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