Weight loss on a budget

In a world of expensive meal delivery and pricey gym memberships, it might seem like the “only” way to lose weight is to spend lots of money. But here’s the truth: You don’t need a personal chef or private trainer to lose weight. The most effective things you can do—setting goals, moving more and tweaking your diet—can be done without shelling out cash.

Here, we’ll share the top tips for setting yourself up for weight loss success on a budget.

1. Find your why. Money can’t buy motivation. Take some time to dig into why you want to lose weight. Perhaps it’s to lower your blood sugar numbers or to have more energy to play with your grandkids. Whatever your why, write it down and post it somewhere you can see each day.
2. Make SMART goals. One of the most powerful (and free!) tools you have on your weight-loss journey is the concept of SMART goals. SMART stands for: Specific, Measurable, Achievable, Relevant and Time-Bound. Learn more about how to set them here.
3. Stock your pantry for success. Filling, low-calorie foods don’t have to be expensive. In fact, avoiding processed and prepared foods can be a real money saver. Stock your pantry and freezer with whole foods, like canned beans, frozen fruit and veggies, canned tuna and whole grains. Shop sales and stash staples at a bargain.
4. Make water your go-to beverage. The best drink is also free: tap water. You can save calories and cost by skipping sweetened drinks.
5. Plan meals and freeze extras. Save yourself from expensive and less-lean takeout by cooking extra portions and freezing them for a night you’re short on time.
6. Prioritize walking: Walking is a great low-impact workout. A good pair of sneakers helps, but other than that it’s a totally free way to get moving.
7. Embrace bodyweight workouts. You can get a free and effective workout without any fancy equipment. Doing a combination of squats, lunges, push-ups, planks and bridges can get you toned and up the calorie burn. Check out this guide for a no-cost workout you can do from home.
8. Use online workout videos. Want more guidance and variety? Search online for endless options, from dance and yoga to boxing and Pilates.
9. Get social support. Changing your lifestyle can be challenging. Having social support helps (and doesn’t cost a dime). Call a friend when you’re struggling with motivation. You got this!