Lose weight, save money

Is weighing less costing you more? Seems a little ironic, doesn't it? Diet and exercise are a surprising cost because you'd assume that moving around more, and eating better wouldn't put a dent in your pocket.

Many diets recommend expensive ingredients, and items like supplements can cost $40.00 per bottle. Read our tips, and remember that feeling great, and being healthy doesn't have to cost a bunch.

Weight loss is caused by two things:

1. A reduction of calories and fat in the diet ( eat less )
2.  An increase in activity ( move around more ) 

Food and nutrition

• Avoid marketing tricks! There is always some new "portion control" snack out there, but it's usually a total rip-off. For the amount of food you are getting for that price? Forget it! Make your own by mixing whole grain cereal, raisins or other dried fruits, nuts, seeds and granola. Store them in ziplock bags for grab-and-go convenience.
• DIY soups-Making homemade soups is a cheap way to increase your vegetable intake. You can make your soup with lower sodium, and lower fat. A welcome alternative to spending $1.50-$2.00 on a single can of low-sodium, heart healthy soup at the super market.
• Cut out diet drinks.-Going for water is obviously the best choice, for everybody. If you need the sweet-fix, get a package of sugar-free drink mix, iced tea, or low-fat hot cocoa for your pantry.
• Get it tinned- Fresh fruit can be expensive, but if you get it tinned, frozen, or dried they can be cheaper. This is especially true for out-of-season fruits.
• Go strong- If a recipe calls for cheese, save money and calories by using a strong-flavored cheese, such as sharp or mature cheddar. Any type of cheese will stretch if you grate it.
• Buy in season- Fresh produce are always cheapest then.
• Get your daily value- Invest in a good vitamin you can take daily, if you don't already. They now have special formulas for men, women, and those trying to lose weight
• Track calories in a journal- Write down everything you eat, along with the times. This will help you think twice before putting anything in your mouth.
• Yogurt, the wonder food- Lowfat, a dairy product, full of healthy bacteria and around $0.33 per serving.
• "CUT" meat- Stretch meat, increase nutrition and reduce calories and prices by adding beans or lentils to any meat dish. Try it in burgers, casseroles, Mexican dishes, Shepherd's pie...
• Use smaller dishes- Smaller plates and bowls help you eat less, because they make the food look like its a larger quantity than it really is.

Activity and Exercise

• Take them out- Skip the movies, fast-food joint, and state fair (Fat laden foods, and money spending traps galore), and take the kids out for a nice day at the park. If you are eating there, bring your own healthy sandwiches, fresh fruit, and snacks.
• Scour your library- They have lots of FREE rentals for fitness DVD's.
• Use the stairs- Forgo the elevator every where you go, and get in a few extra steps and more calories burned. It adds up!
• Exercise - Try YouTube for free fitness videos
• Get wet- If your neighborhood or apartment complex has a pool, go ahead and take advantage of this! You can burn tons of calories doing laps in the pool, and its a fun and welcome change to traditional exercise.
• Ride your bike- Riding a bicycle around the neighborhood is great for your heart, and tones your legs. Oh, and its also FREE. To get more in on the fun and benefits, try organized a weekly group bicycling with family, friends, and neighbors.
• Get cheap exercise equipment- No need to splurge on that elliptical machine. Purchase low-cost exercise equipment such as a jump rope, dumbbells, barbells, or a chin-up bar that can be installed in a standard doorway.
• Or borrow it...- Chances are a neighbor or friend has tried the whole health thing, and given up on it. See if they have any equipment stashed away in the garage or attic they would be willing to let you use.
• Try your city's recreation center- Little known fact, a number of cities have in-center gyms that have very low membership premiums. Even if your's doesn't they probably do have a pool, tennis courts, track or a soccer field.
• Put a little elbow grease into it- Ditch the modern cleaning supplies that require minimal manual labor, and do it yourself. Intense cleaning can burn around 300 calories per hour.

External Links

• Suite 101 infant-toddler health- Tips for integrating your baby or toddler into your exercise routine. This eliminates the cost for child care!
• Natural Physique- Get a "basic" free account and find a workout buddy in your area!
• Fitwatch- Print out a food diary that calculates your intake of calories, fat, protein, carbohydrates and other nutritional components.
• SparkPeople- free diet plans with online community.
• Big Fitness- Buy used stationary bikes, treadmills,multi-gym systems  and other exercise equipment for a fraction of the price.
• National Heart, Lung and Blood Institute's BMI calculator- Find out your BMI (body mass index) to see if it is healthy, or find the ideal weight range for your gender, height, and age.
• Women's Workout Routines- An array of workout videos and various tips for women.

Do you have an idea about staying fit and frugal? If so, share it on our fourm "Any cheap methods of getting fit?"