Gaining weight is easy for the majority of people. You don’t need a fast metabolism for it to be easy. In fact even with a fast metabolism you can still eat over your daily calorie deficit, not burn much calories through exercise and you will be able to gain more than a few extra pounds in no time, in most cases.
On the other hand, it’s much harder to lose the extra weight we gained through the holidays, a bad phase in our lives, or just because we were too busy to give much thought about to what we fed ourselves. Being overweight can have serious impacts on our health, both mental and physical so, it’s not just an aesthetic concern.
If you put on more weight than the healthy amount and realise that you need to do something about it before the situation gets out of hand, then you’re at the right place. You’ve probably made some research and even tried a few methods to lose weight that turned out to be expensive and not sustainable.
If you don’t have time to regularly exercise, you can start by selecting a diet catered to your needs, that don’t need to be expensive. Here’s how.
4 ways to lose weight on a budget:
1- Use your ingredients in a sustainable way:
Once you decide that you need to go on a diet and eat healthier it’s normal that your first decision is to throw in the garbage all the sugary and highly caloric snacks. then, go to the supermarket to restock your pantry and fridge with vegetables, fruit, and whole-grain carbs.
That’s a good step to take, but what you shouldn’t do is waste the food you just got by finding it not “as tasty”. Don’t cook a meal for just one da with your new ingredient then get bored of them. Try to cook a few meals and stay consistent for at least a few several days. This way you’ll use the ingredients that you bought, rather than forget them in the fridge until they are all mushy and not appetising anymore.
But if that happens, look for ways to still use those vegetables and fruits when they aren’t fresh anymore, but not spoiled either. You could make a soup with the forgotten vegetables in your fridge that could last for days and fruit salads with the fruits you didn’t use, to consume as a snack during the week.
2- You don’t have to buy everything organic to lose weight:
Yes, it’s a good decision to buy organic fruits and organic vegetables, but these are much more expensive than non-organic products.
We know you want to make sure that you are trying to cut back on calories and be healthier, but if you cannot afford organic vegetables and fruit you can just buy the regular ones.
The essential vitamins and nutrients are still there and your body will appreciate the good foods you give it.
3- Search for other sources of protein:
As much as we would like to, more often than not, we can’t feel full by just eating a salad. As many diverse antioxidant vegetables it contains, sometimes we still need to eat more or something warm and filling to feel satiated. And eating more doesn’t always mean eating excessively.
Your mind might immediately start craving a good steak or succulent fried chicken, but there are other sources of protein and carbs that can make you feel full. They can be healthier, and, above all, equally delicious.
You can try adding grilled lean meat to your salad, but if you think this is too much, you have the option of beans. Chickpeas and black beans especially go very well with salads and do the job of making you feel full. Not to mention that buying a can of beans is much much cheaper than buying the same weight in meat.
4- Rethink the amount of food you put on your plate:
One reason why we tend to gain weight without noticing is that we fill our plates to the maximum and then absentmindedly eat the whole thing whilst deep in conversation or watching videos. Try to put half the amount of the food you usually put on your plate, then try to eat it slowly and only add another serving if you really need to.
Our stomachs take time to send information to our brains about how full we are, so it’s very easy to overeat when you are a fast eater. The first bites are always the hardest to control because you’re hungry, but that’s the moment you should be mindful about.
Also, instead of serving your portion on a normal plate, try eating from a smaller plate; a dessert plate, for example. Then fill it like you normally would with a normal plate. This way you are conditioning your brain to think that you are still eating a plate full of food, but it’s just a smaller one and a smaller portion.