How to lose weight on a budget

My wife called me pudgy one too many times. I had to agree, it was about time I did something to lose weight.

It wasn’t the first time I needed to lose weight. I tend to go through cycles where I get pudgy, lose a bunch of weight, get lazy, and get pudgy again.

I’ve lost weight so many times that it’s become second nature. I’ve gotten really good at losing weight when I want.

It isn’t hard to lose weight. It’s just confusing on where to start because there is a ton of bad information floating out on the web. Too many companies are focused on selling you a weight loss solution rather than actually helping.

The next thing you need after knowing the right steps to take is having the self-discipline to lose the weight. I know it’s hard to have self-discipline when your coworker brings in donuts.

However, with the right information and self-discipline, you can lose the weight without spending a lot of money. Today’s article is all about losing weight without the extra costs!

Looking to lose weight quickly but confused with all the information? How to lose weight on a budget breaks down weight loss tips to lose your first 10 pounds fast. Natural weight loss is possible while living frugally! #loseweight #budgetweightloss #quickweightloss

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How to lose weight on a budget

The basics of weight loss: why are we so overweight?

The simple truth about weight loss is that it boils down to calories. Too many calories and your body will gain weight. Too few calories and your body will lose weight.

So what is a calorie?

Simply put, calories are just a unit of energy. Consuming an apple means your body is transferring apple energy or “calories” to your body.

Your body burns calories just to survive, even if you laid in bed all day. The more active you are the more calories you burn.

Your body needs a certain amount of calories to maintain weight depending on age, weight, height, activity level, etc. Reducing your caloric intake or burning enough calories below your calories needed to maintain weight results in weight loss.

The same is true about eating too many calories with a sedentary lifestyle. Doing so results in weight gain.

So why is it so hard to lose weight?

Back before modern society and civilization was really a thing, we only had the foods we could hunt or gather. There was no Big Mac, or candy dish at work, or alcoholic beverages.

Food used to be hard to come by and you would have to work to find food. Even farmers have to work hard to grow food. Now all you have to do is hop into your car and drive a mile down to the grocery store.

We’ve begun to process our foods and now eat food that is more calory dense. A large slice of dominoes pizza is roughly 300 calories. If you were to eat half the pizza, you would consume over half of your daily calories to maintain your weight. Foods found in nature tend not to contain as many calories and can be eaten in large quantities.

Your processed and calory dense foods are also packed with sugar. Sugar has the nasty side effect of making you want more sugar. So now you’re locked into this vicious cycle of eating sugary foods and always craving more.

Humans used to walk and walk a lot! It wasn’t uncommon to walk up to seven miles a day. Today we live sedentary lives making it hard to burn the calories we need.

In short, it’s hard to lose weight because we live inactive lives and eat sugary processed foods in abundance. To lose weight, we need to increase our activity levels and eat healthy natural foods without the high calory snacks.


Your choice to lose weight

I’ll be honest with you because I’m a fairly honest person. You have to be the one to make the decision to change your lifestyle and then follow through.

There is no shortcut to weight loss and there isn’t a magic pill. It’s true, some products may assist with weight loss, but it isn’t a fix all. Weight loss comes down to self-discipline and taking the steps every single day.

People get into “research mode” when they want something. They research a topic to death trying to find a solution to their problem. They bounce from webpage to webpage hoping that one will tell them what they want to hear.

Research is only good to come up with a course of action and that’s where most people stop. They research but most people will never do the important part, putting in the work to achieve their goal.

Change your mindset from “I hope” and start taking action towards a goal. We all have our priorities. For some, it’s watching Netflix after work while others prioritize exercise.

Tips to start losing weight quickly

Weight Loss Tip #1 – Drink water

Water is the most important factor for weight loss, behind diet and exercise. Our bodies are primarily made up of water and it’s important to replenish water lost by bodily functions.

Water flushes your system and is crucial for the transport of cells. Water is going to help you turn fat into waste. In other words, drinking more water is going to help you produce more, umm… well… poop!

This brings me to one of the most important rules of weight loss, if it isn’t coming out then it isn’t coming off! Your weight doesn’t just “vanish.” Your weight is transferred into energy and waste.

If it isn’t coming out then it isn’t coming off!

Most people who attempt to lose weight end up hitting a plateau. In other words, they start losing weight but then stop. Why? Most of them aren’t drinking enough water.

How much water should you be drinking for weight loss? A good rule of thumb is to drink one ounce of water for every pound you weight. So a person weighing 160 lbs should be drinking 160 oz of water or 20 cups.

It will be hard to reach your water bodyweight goal at first and that’s ok. Check to make sure your water consumption is increasing each week until you hit your water goal.


Weight Loss Tip #2 – Drink tea!

Green Tea – Fat remover!

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Green tea has been shown to increase fat loss in individuals because it oxidizes your fat cells. In other words, your fat cells are like a stick of butter being cut through by a hot knife!

So green tea is my natural fat burning supplement of choice. Try to drink 4 to 5 cups of green tea a day, usually in the morning. Green tea has caffeine which has increases energy and can lead to extra fat loss.

Oolong Tea – Metabolism booster!

See it on Amazon.

Oolong tea helps increase your metabolism. Your bodies metabolism increases its ability to consume and use your stored fat cells. Oolong is also high in caffeine so it should be consumed in the morning.

Mint Tea – Reduces your appetite

See it on Amazon.

Mint tea helps you lose weight because it helps suppress your appetite. You should consider drinking mint tea if you are struggling with constant eating.

I like to drink peppermint tea in the afternoons when I’m not looking for the additional caffeine. Green tea has become my replacement for coffee, but I like having the additional benefits of peppermint.

Weight Loss Tip #3 – Move more

One of the biggest things you can do for your weight loss is to simply move more. Be honest, how active are you every day?

Most of us would probably say we live a sedentary lifestyle. It’s not your fault that you live a sedentary lifestyle. Working 40 hours a week is a huge time and energy suck.

That’s 40 hours a week sitting in a cubicle, not being active like our bodies were designed to be.

Stay at home moms? You have it rough! Watching a child isn’t easy and it’s an exhausting job! It’s almost impossible to have even a minute to yourself.

However, if you are looking to lose weight, you need to live less of a sedentary life in your free time.

You don’t need to buy a fancy exercise program. The best thing you can do for yourself is to move more.

Most of the expensive exercise programs you buy aren’t anything special. They are just aimed at getting you to move. I like exercise programs just because they give you a routine that you can follow.

The more you move, the more calories are burned and the more weight you can lose.

Weight Loss Tip #4 – Eat fresh not processed foods

Your body is meant to eat fresh and healthy foods, not the convenience and high-calorie garbage sold by fast food places.

Don’t get me wrong, I love eating Taco Bell but it has too many calories and isn’t natural.

Stick to eating healthy. Breakfast can be a smoothie, lunch a salad with a little oil, and dinner a small meal. If it grows, eat it!

Weight Loss Tip #5 – Prep your lunches on Sunday

You’re more likely to stick to your diet if your food is conveniently prepared ahead of time.

I always make my lunches on Sunday. I usually include in season fruits or vegetables. The only thing that I put into my lunch that doesn’t grow is my PB&J sandwich.

Prepping your lunch makes it so that you have healthy food conveniently available during the week. You’ll save money by not buying food at the cafeteria or taking trips to the vending machine.

Examples of foods I pack in my lunch include cut up peppers, strawberries, blueberries, pineapple, carrot sticks, bananas, apples, and oranges. I tend to pack more fruits than vegetables but I do love ants on a log (celery, peanut butter, and raisins).

You can pack a salad if you want to but just make sure you stick to what you bring. It can be really hard at lunch time when your coworkers are microwaving food. The smell of leftover lasagna wafting through the air while you’re munching on carrot sticks.

Looking for convenience without the prep? You can find frozen vegetable meals in the freezer section of your grocery store. It’s not the best or cheapest option, but it’s a good start to help you get going.

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Weight Loss Tip #6 – Plan your days and meals

If you’re like me then you live a busy life and sometimes, it’s not by choice. I’m away from the house for 13 hours a day for work and my daily commute.

I have about 2-3 hours a day for myself. That doesn’t leave much time for exercise, food, family, or relaxation.

So how do we find time for exercise?

If you create a meal plan for the week you’ll already know what your having for dinner. You can come home and start cooking right away. There’s no sitting around playing the “I don’t know” game.

If you’ve got time on Sundays you can also start preparing your dinners ahead of time.

Planning is your key to success in all aspects of life. Start planning your days so you know what to expect.

For example here is what my schedule might look like:

  • 4 a.m. – wake up and pack my lunch
  • 4:15 a.m. – shower and dress
  • 4:35 a.m. – smoothie for breakfast
  • 5 a.m. – Leave for work
  • 6 p.m. – get back from work. Cook and eat chicken and broccoli.
  • 6:45 p.m. – walk the neighborhood
  • 7:30 p.m. – watch a show
  • 8:15 p.m. – get ready for bed
  • 8:50 p.m. – lights out

My day is completely planned from the moment I wake up until I go to bed. I’ve scheduled exercise for myself and it’s up to me to follow my plan.

Some tasks you can multitask. If you own a treadmill, start using it and walk while you watch TV at night. Stop spending so much time on your devices and more on being active.

Weight Loss Tip #7 – Start active hobbies and family time

You have limited free time each day and it’s hard to balance responsibilities, relaxation, exercise, and family time. Usually, exercising is the first thing we cut out of our lives to have more time.

Make losing weight a family friendly activity by taking the family on long walks or nature hikes. Your children might not like the idea of going outside but it’s good for them anyway.

Try and make exercising fun by picking up a new hobby. Cycling or swimming are great activities that can help you burn calories.

Weight Loss Tip #8 – Get plenty of sleep

Your body needs time to recover and work at its full potential. You should try and get at least 8 hours of sleep each night for weight loss.

I recommend chamomile tea if you’re struggling to get to bed on time. Chamomile helps your body relax and makes you sleepy.

I drink chamomile on a nightly basis and I get a great night sleep!


If you’re looking to save money, consider signing up for our free budget and save money course. The course is designed to help your family save more money so that you can have money for what is important to you.

What would you do with more money?