10Tips For Losing Weight on a Budget

If you’re just getting started on a减肥plan, adopting a healthier lifestyle can seem expensive. After all, you’ll likely want to invest innew workout gear，健身房会员和装满的冰箱healthy staples。

在您将预算扩展到手段之外之前，“重要的是要考虑哪些购买make the greatest impact在你的减肥goals”，埃里克·鲍林（Eric Bowling）说，他是洛杉矶终极表演的私人教练。

What’s more, some of thebest weight-loss tools are budget-friendly甚至免费。在这里，专家分享您如何在不清空钱包的情况下散开磅：

While more than $2 billion each year is spent on减肥supplements，关于它们是否实际上是否有效，对您的身体和预算造成的弊大，对您的弊大，对您的身体和预算有所了解。根据国立卫生研究院（NIH）。

“If your weight-loss plan includes 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，，，，全谷类，，，，健康的脂肪和plenty of fruits and veggies,” she says.

To save money andsafely lose weight，，，，you’re better off taking这old-fashioned route。Create a calorie deficit through ahealthy diet和exercise，，，，和坚持不懈，，，，advises Bowling.

Eating more meals at sit-down and fast-food restaurants is associated with a higher BMI,shows one study在《美国健康促进杂志》中。反而， ”audit your restaurant choices，，，，” says本·泰泽尔，，，，a certified strength and conditioning specialist and registered dietitian. Think about why you’re choosing these eating spots and whether这ir menu和serving sizes是阻止您达到减肥目标。

然后，“尝试在家中准备更健康的餐厅用餐，以便您可以track your portions and intakewhile saving calories and money,” says Tzeel. Thinkhomemade burrito bowls，，，，healthier kung pao chicken和高蛋白质的低脂意大利面菜。

Usemeal planning至trim down your grocery list. “批处理餐will 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,’由于您可以散布所有的饭菜”，泰泽尔说。

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 time至保持新陈代谢的发展同时也是防止暴饮暴食— and overspending —当饥饿打电话时，她建议。

稍微延长时间预算，您可以节省现金和卡路里。Newgent说：“如果可能的话，请考虑将您的杂货清单划分，并且一次只购物两到三天的杂货，以确保食物保持新鲜，同时防止诱惑更多地吃饭。”

仅购买接下来几天所需的东西可以帮助您simplify meal planning，，，，make kryptonite foods a special treatrather than a frequent indulgence and减少食物浪费— all of which saves you money, too.

Newgent说：“为了帮助您坚持减肥计划并避免计划外的放纵，请在满意的肚子上购物，而不是腹部抱怨。”当你在hungry between meals，，，，you’re more likely tocrave high-calorie, high-sugar foods和pick up a candy bar (or two) at checkout.

即使只是一个small snack after work至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也可以make it easier to shop smart和留在预算范围内。

Protein iskey for weight lossTzeel解释说，因为它可以帮助您感到饱满（这可以帮助防止暴饮暴食），并且可以减少身体在减肥期内能量的机会。但是，您不必在草食牛肉和野生鲑鱼上挥霍。有许多钱包友好的选择，像土耳其一样高质量，canned tuna和基于植物的选择， 如beans。尝试大批批量金枪鱼鳄梨鸡蛋沙拉或者bean-based soups and stews。

Rather than spending money on more expensive organic produce at the grocery store, “let yourlocal farmers market inspire your meals，” Tzeel建议。“当你买in-season veggies，他们也将处于其颜色，风味和营养价值的顶峰，同时以最低的价格出现，因为它们很容易获得。” Newgent解释说。

更重要的是weight loss and maintenance，“用非淀粉蔬菜（例如芦笋，白菜和沙拉蔬菜）填充一半的进餐时间或碗，这是一种健康的方法，因为蔬菜给很少的卡路里提供了很多满足感。”去做新鲜的西葫芦和至matoesin the summer, and Brussels sprouts and cauliflower during the colder months, she suggests.

当您有预算时，很容易亏本和overeat通过批量购买食物，因为您根本无法在它们变坏之前吃掉所有食物。与普遍的看法相反研究建议这nutrient profiles of frozen, canned and fresh foods相似。因此，如果您经常发现自己在努力avoid food waste，，，，这freezer aisle and canned foods sections are worth a visit.

“Frozen fruits and veggies可以是一个很好的来源fiber- 一种有助于使您充实的营养素 - 它们也很适合预算。” Tzeel确认。通过购买冷冻袋来节省资金fruitfor smoothies, parfaits and sorbet,veggies咖喱和面食和罐头物品for 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社交生活。太容易超支了overeat当你在与家人和朋友一起用餐。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， 考虑分享您的减肥目标with your loved ones, asking for their support, and offering to meet up post-meal for a food-free activity.

“健康可以帮助你更好地管理您的体重，，，，和it can absolutely be done without a fancy fitness club membership or personal trainer,” says Newgent. To work out for free, pick gear-free physical activities that you enjoy and add more of them to your schedule.Get moving经过hiking local trails，，，，rucking with friends，，，，跳舞像没人看着，，，，或者evenwalking errands。体重锻炼和walking plans是also effective and free.

最初发布于2019年6月，更新了其他报告

解锁就像有营养师，教练和教练一样 - 触手可及。Go Premium获得专家指导和独家工具，可以帮助您实现个人健康目标。