10 Tips For Losing Weight on a Budget (2024)

January 21, 2021

If you’re just getting started on aweight-lossplan, adopting a healthier lifestyle can seem expensive. After all, you’ll likely want to invest innew workout gear, a gym membership and a fridge full ofhealthy staples.

Before you stretch your budget beyond your means, “it’s important to consider which purchases make the greatest impact on your weight-loss goals,” says Eric Bowling, a certified personal trainer at Ultimate Performance in Los Angeles.

What’s more, some of thebest weight-loss tools are budget-friendlyor even free. Here, experts share how you can shed pounds without emptying your wallet:

While more than $2 billion each year is spent onweight-loss supplements, little is known about whether they’re actually effective, and they can cause more harm than good for your body and budget,per the National Institutes of Health(NIH).

“If yourweight-loss planincludes pricey specialty powders or liquids designed to ‘replace’ meals, you may want to rethink your approach,” saysJackie Newgent, RD, author of “The All-Natural Diabetes Cookbook.” “Stick tolean proteins,whole grains, healthy fatsand plenty of fruits and veggies,” she says.

To save money andsafely lose weight, you’re better off takingthe old-fashioned route. Create a calorie deficit through ahealthy dietandexercise, andstick with it consistently, advises Bowling.

Eating more meals at sit-down and fast-food restaurants is associated with a higher BMI, shows one studyin the American Journal of Health Promotion. Instead, “audit your restaurant choices,” saysBen Tzeel, a certified strength and conditioning specialist and registered dietitian. Think about why you’re choosing these eating spots and whethertheir menu and serving sizes are preventing you from reaching your weight-loss goals.

Then, “try prepping healthier versions of your favorite restaurant meals at home, so you can track your portions and intake while saving calories and money,” says Tzeel. Think homemade burrito bowls,healthier kung pao chickenandhigh-protein, low-cal pasta dishes.

Usemeal planningto trim down your grocery list. “Batch-cooking mealswill not only save you time and money in the grand scheme of things, but it will also ensure you’re more consistent with your nutritional intake and not just ‘guessing,’since you can portion out all of your meals,” says Tzeel.

Anddon’t forget about snack prep, adds Newgent. Rather than grazing throughout the day or eating straight out of the bag,plan snacks ahead of timetokeep your metabolism revved up while also preventing overeating— and overspending —when hunger calls, she suggests.

Stretch your time budget a little, and you could save cash and calories. “If it’s possible, consider dividing up your grocery list and only shopping for two or three days’ worth of groceries at a time to assure food stays fresh while preventing temptation to eat more,” says Newgent.

Buying only what you need for the next few days can helpsimplify meal planning,make kryptonite foods a special treatrather than a frequent indulgence andreduce food waste— all of which saves you money, too.

“To help you stick to your weight-loss plan and steer clear of unplanned indulgences, shop on a satisfied stomach, not a grumbling belly,” says Newgent. When you’rehungry between meals, you’re more likely tocrave high-calorie, high-sugar foods and pick up a candy bar (or two) at checkout.

Even if it’s just asmall snack after workto hold you over until dinner time, this tiny tweak can make all the difference when it comes to keeping your cart low-budget and low-calorie. If you’re short on time or staying home more often these days, agrocery delivery service could also make it easier to shop smartandstay within your budget.

Protein iskey for weight lossbecause it helps you feel full (which can help prevent overeating), and it reduces the chance your body breaks down muscle for energy during your weight-loss period, explains Tzeel. But you don’t have to splurge on grass-fed beef and wild salmon. There are many wallet-friendly options that are high-quality like ground turkey,canned tunaandplant-based options, such asbeans. Try making big batches oftuna avocado egg saladorbean-based soups and stews.

Rather than spending money on more expensive organic produce at the grocery store, “let yourlocal farmers market inspire your meals,” suggests Tzeel. “When you buyin-season veggies, they’ll also be at the peak of their color, flavor and nutritional value, while being at their lowest cost since they’re readily available,” explains Newgent.

What’s more, forweight loss and maintenance, “filling up half of your mealtime plates or bowls with non-starchy vegetables [like asparagus, cabbage and salad greens] can be a healthy approach, since veggies offer lots of satisfaction for very few calories.” Go forfresh zucchini and tomatoesin the summer, and Brussels sprouts and cauliflower during the colder months, she suggests.

When you’re on a budget, it’s easy to lose money andovereatby buying foods in bulk because you simply can’t eat all of them before they go bad. Contrary to popular belief,research suggests the nutrient profiles of frozen, canned and fresh foodsare similar. So, if you often find yourself struggling toavoid food waste, the freezer aisle and canned foods sections are worth a visit.

“Frozen fruits and veggiescan be a great source offiber — a nutrient that helps keep you full — and they’re also budget-friendly,” confirms Tzeel. Save money by purchasing frozen bags of fruit for smoothies, parfaits and sorbet, veggiesfor curries and pastas andcanned itemsfor sauces and sides (make sure to rinse your beans before you eat them since they can be high in sodium due to preservation methods).

One of the greatest challenges to staying within your food and calorie budget is often your social life. It’s easy to overspend and overeatwhen you’redining out with family and friends. Feel pressured to go to a restaurant where you know there won’t be many healthy options? “It’s OK to politely decline in order to stay on track,” says Tzeel. To save money andcut down on temptations, consider sharing your weight-loss goalwith your loved ones, asking for their support, and offering to meet up post-meal for a food-free activity.

“Getting fitter can help youbetter manage your weight, and it can absolutely be done without a fancy fitness club membership or personal trainer,” says Newgent. Towork out for free, pick gear-free physical activities that you enjoy and add more of them to your schedule.Get moving by hiking local trails,rucking with friends, dancing like no one’s watching, or even walking errands. Bodyweight workouts and walking plans are also effective and free.

Originally published June 2019, updated with additional reporting

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About the Author

Lauren Krouse

Lauren Krouse is a freelance writer who covers health, domestic violence, and self-advocacy. Her work appears in Women’s Health, Men’s Health, Prevention, Self, HuffPost, and elsewhere. When she’s not writing, you can find her trying to meditate more, weightlifting, or walking in the woods with her partner and black lab.