When you’re trying to lose weight, it can be hard enough without having to also worry about financial stress.

Spending money on expensive classes or fads that don’t work can be discouraging. Luckily, some of the best ways to lose weight on a budget cost very little money or even none at all.

From free workouts to programs that are actually affordable and effective, there are some ways of losing weight on a budget that can actually be possible.

This guide will go over some easy, safe, and affordable ways to help you learn how to lose weight on a budget.

Change Your Mindset

Part of losing weight and making healthy lifestyle changes start by changing your mindset. You aren’t going to be successful if you aren’t really committed to changing.

Sometimes, shifting your mindset toward positive weight loss changes and goals can really kick start the process. If you are always starting and stopping diets, workouts, or bouncing back between extremes, you might be setting yourself up for failure if you aren’t truly ready.

Give yourself positive reinforcement, rewards, and easily attainable goals. Setting your goals too high might also lead to discouragement. Set realistic expectations and go easy on yourself. Just starting the process is a huge step.

Keeping a positive mindset will go a long way toward making your relationship with food, healthy lifestyle choices, and physical activity a positive one.

Stop Eating Out

Eating out is expensive. Spending money on unhealthy foods day in and day out can really add up. Yes, this even applies to your $5 a day coffee habit.

While you might think fast food is cheap, eating $10 worth of fast food twice a day is $20 a day. Imagine what you could do with an extra $140 a week.

The other issue with constantly eating out is that you can’t always be sure what you are eating is actually healthy. The salad you ordered for lunch may actually contain your entire caloric intake for the day.

By cooking at home, preparing meals ahead of time, and bringing your own lunch to work, you can save a ton of money and feel much better about the process.

The more you cook for yourself, the more informed you’ll be about meals at restaurants and items on the menu as well. This will help you make healthier choices when eating out.

Meal Prep for Weight Loss on a Budget

Another cheap weight-loss hack is to meal prep. Part of why people eat out or order delivery is because they feel like they don’t have anything to eat at home or bring to work.

Meal prepping is where you grocery shop, cook and prepare food ahead of time to eat for lunch or dinner. Just spending a couple of hours on a Monday night, for example, preparing a few easy meals for lunch and dinner will help you from ordering in take-out.

Even if you don’t want to spend hours cooking on a weekend, you can pick a mundane weeknight instead so you don’t waste precious fun time.

Monday night, for example, is usually a night you might just watch television anyway. Instead, go to the grocery store and get some meal prep done.

If you don’t like the idea of leftovers, even just chopping vegetables, cutting fruit, and having fresh food available in your fridge is a start.

If you have planned out some meals ahead of time, you’ll be able to throw things together quickly because you have a plan.

Workout for Free

Not all workouts have to involve expensive equipment or gym memberships. There are a lot of workouts that you can do for free.

One of the best cardio workouts is running. Running outside is free and you don’t need any equipment to do it. The same goes for walking and riding your bike if you have one.

Indoors at home, you can start a daily stretching routine, mindful meditation, or practice yoga at home for free.

With smart TVs, there are also several free workout videos available in addition to free fitness plans online and workout apps.

You can do a lot of these workouts from the comfort of your own home for free. 

Get More Sleep

Getting more sleep is essential to losing weight. If part of the reason you don’t work out in the morning is that you always feel tired, take a look at your sleeping patterns and nighttime routine. 

If you get home from work at 6:00, eat dinner until 6:30 and then watch television until midnight, it is no wonder you don’t want to wake up at 6:00 in the morning to work out.

Go to bed earlier and skip the television binge. Getting restorative sleep is proven to help you lose weight.

The more tired you are, the more likely you’ll be to grab unhealthy foods because you need energy.

Get Outside

Getting outside is one of the best things you can do for your health. Not only are there a ton of free activities you can do outdoors but getting some fresh air is also a known mood booster

Going outside for just a ten minute walk a day is free and a great way to get some steps in. Cheap ways to lose weight while walking include, walking your dog, walking with a co-worker at lunch, walking with your kids, you get the drift, just walk. 

Walking is free and something you can do at your own pace.

Other free activities that you can do outdoors include hiking, running on the beach, swimming, surfing, or yoga. Just committing to getting outside every day for even a few minutes will do wonders for your mood, self-esteem, and weight loss goals.

Affordable Programs to Help You Lose Weight on a Budget

When you’re trying to lose weight, it is important to remember that it is possible to lose weight on a budget. From free outdoor activities to cooking at home and meal prepping, just making a few lifestyle changes can help you lose weight and sustain it.

There are also some great programs that offer affordable weight loss treatments and health plans. 

Whether you have been struggling on and off with your weight or have recently had a baby, getting your body to a place you are comfortable with doesn’t have to cost a ton of money.

To learn more about these great weight loss programs, get started here by filling out the contact form and getting in touch with a medical professional who will help you create a customized plan.