Losing weight is a multi-billion dollar business. Each year, millions of people in the United States alone, shell out money for weight-loss supplements, gym memberships, fad diets and pre-packaged foods. The problem is that most people who lose weight on expensive meal plans or diet supplements usually gain the weight back. The best way to lose weight is by sensibly moderating your diet and increasing your activity levels. Using some common sense and willpower, you can lose weight and save money at the same time.
Bring Your Lunch
Fast food restaurants are easy and convenient. They're also bad for your waistline and, surprisingly, not that much of a bargain. A combo meal at a major fast food chain will have an average of 1,100 calories--more than half the recommended caloric intake for a 30-year-old woman. Instead of grabbing a bite, pack your lunch from home. A turkey sandwich on whole wheat bread with mustard, paired with a banana and carrot chips offers a lunch that's lower in calories and cost than a fast food value meal.
Walk It Off
Walking is a great no-cost exercise that just about anyone can do. The benefits of walking include increased stamina, lower blood pressure and weight loss. If you are in relatively good shape, start by walking 20 to 30 minutes at a brisk pace three time per week. If you are new to exercise, start out by walking 10 minutes two or three times per week at whatever pace is comfortable for you. Gradually increase the length of your walks and the speed. Keep a walking journal to map your progress. If you need motivation, ask a friend to join you, take your dog for a really long walk or join a walking club. Local malls, parks and hospitals have "milers" clubs, usually offering free memberships with discounts and incentives from local merchants.
Go Swimming
Swimming is the best all-around exercise you can do. Swimming works the legs, abdomen, arms and back. Because of the water, swimming puts less wear and tear on joints, making it an ideal exercise for people of all ages and levels of fitness. If you live by a lake or the ocean, take advantage of swimming during the warmer months. Check with your local Parks and Recreation Department, because many city parks have pools that are free for residents or have "free" days. Of course, if you have a pool in your backyard, use it. As with all exercise, start slowly and increase your swim time gradually. Always swim where there is a lifeguard or at least another adult present.
Bicycling
Dust off that old bike that's been sitting in your garage and head to your local park. Light bicycling burns over 200 calories an hour and is a great way to tone your legs, butt and core. To tone up and save money, consider bicycling to work and to the market. Not only will you lose weight, but you'll save money transportation costs and help the environment.
Cut Out Processed Foods
When shopping at the grocery store, avoid canned and frozen pre-processed foods. These foods, even the "diet" meals, are usually filled with sodium that can lead to bloating, high blood pressure and water retention. Instead, stock up on fresh fruits and vegetables for your meals. Fresh fruits and vegetables tend to be less expensive than pre-packaged foods. Purchase all-white meat chicken and fresh fish. Grill or steam meats and vegetables instead of saute or frying them and season with herbs, pepper and garlic instead of salt and butter.
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