How to Lose Weight on a Tight Budget
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There are 2 parts to losing weight: diet and exercise. Many people think that exercise is the most important part of losing weight. While it is important and can help, even in areas outside of weight loss, exercise is only about 20% of the process of losing weight. You can exercise for 4 hours and eat it all back in a quarter of the time without a proper diet.Therefore, the first step in losing weight is getting your diet in check. I did this by getting a food diary. It can be as simple as a pen and notebook, but I prefer the app MyFitnessPal. It's completely free, and it's helpful especially if you have a smartphone. (There's a website too, so you can use it even if you don't have a smartphone.) It will calculate the amount of calories you need to eat per day, and then you just log everything you eat, making sure not to go over the limit. The most important part of this is to log EVERYTHING. Even a tiny cookie that seems insignificant--log it. If you let yourself eat "bites" and "samples" they'll add up and you won't lose any weight.Make sure that in your diet you are getting a good mix of good carbs, healthy fats, and protein. The difference between good carbs and bad carbs is how fast your body uses them. Candy is a bad carb. Your body uses the candy quickly for energy and within an hour you feel hungry again. Good sources of good carbs include: whole wheat bread, small amounts of brown rice, oatmeal that is low in sugar, and beans (which are also high in protein.) Good sources of healthy fats include: fish oil, olive oil, peanut oil, nuts, and peanut butter as well as fatty fish such as salmon, tuna, trout, etc. Here is a good link about fats and the difference between good and bad fats: http://www.helpguide.org/life/healthy_diet_fats.htmFinally, you need good sources of protein. Any meat is a very good, potent source of protein. Try to stay away from red meats and keep to lean chicken, fish, and turkey. Beans are another good way to get high-quality protein. Meals that include a good amount of protein will leave you feeling fuller longer.Learn to eat to about 80% fullness, then drink water for the last 20%. This will be uncomfortable for a little while--you'll feel the urge for seconds or to eat more. Don't. Try to aim for 5 small, healthy meals a day. Allow yourself *one* cheat meal per week. This can be whatever you want--pizza, a couple donuts, a roll of crackers--just don't go too far!Next, design an exercise regimen that works but is also light enough for a beginner. If you don't have the resources to go to the gym, try to walk outside at a brisk pace. If you're embarrassed about people staring at you, forget them--you're the one getting healthy, and one day you'll look 10x better than anyone staring. If it really bothers you, get some headphones and try to tune them out.Invest in some good, high quality running shoes or cross trainers. They will ease the impact on your knees as you walk and make next-morning soreness much more bearable. Once you feel comfortable with walking, try to jog a bit. Just make sure you gradually ease into it, otherwise you could risk doing more harm than good.Some more tips: - Drink tons of water. It will help you feel full at 0 calories. If you normally like drinking sugary sodas, try fizzy water. It gives you the same feeling of drinking soda while remaining at 0 calories.- Try to eat a salad every day. There are tons of things you can do with salads, and 90% of restaurants have salads of some type, so there's no excuse to not get one!- Don't weigh yourself every day. It will drive you nuts, as your body takes time to adjust and lose weight. Weigh in once every two weeks, preferably at around the same time of day.- Don't eat less than 1000 calories a day! Eating less than that can cause your body to hold onto fat and waste away muscle, which won't feel good at all.- If you're young and still living with parents/family, tell them about wanting to go on a diet. They can help encourage you and keep you committed.Finally, realize that there is a lot more to life than being skinny. You are very, very loved by your friends and family. I highly doubt anyone is judging you for your weight. If you don't expect perfection out of others, why would they expect it out of you?Good luck! I promise that if you just exercise and eat right for just 1 week you'll start to feel better. I believe you can do it. <3Other Answers:
- Exercise and eat right. You don't need equipment, you can always run, do push ups and sit ups, jump rope... starving yourself is always a bad idea because it messes with your metabolism. Don't make this an issue of what you can afford, because it's not. It's about control, and sticking to things. I understand you're upset, but if it's worth getting suicidal over, then it's worth sticking to an eating regiment and exercise regiment that will keep you healthy and take off the pounds.
- Go to the gym every two days, do morning jogs, or ride a bike everyday but for a long distance. And dont think of it as a bad thing, look at it as it being a good thing. Being over weight isnt terrible, and theres a lot of other people that weigh more than you and they're not killing themaelves about it.
- if you can go to gym go if not just cut the high calorie and eat less before sleep coz your GH(growth harmon) increases when you sleep so the hard way is sleep less eat less before sleep and dont eat junk food at all
- A diet that worked for me is a type of meal replacement shakes called "slimfast" you have 2 shakes a day . 3 snacks and one meal (usually dinner ) you can find the shakes at Walmart and any drugstore . I lost a bunch of weight In only 2 months . For exercise I went swimming and did laps In the pool . Don't give up weight lose is a hard thing to do and it doesn't do it over night . It takes hard work and dedication . Set a reasonable goal and aim to lose 1pound a week . Make a calorie intake book and right down everything you eat it makes you very aware of what you are eating . Sorry there is no easy way to loose weight . Stay strong !!!
- Learn whether weight loss supplements actually work, It's called "Pure Green Coffee Bean"aand I'll promise that you'll never be worry again when you use it:http://adf.ly/Tzzzfand learn other ways you can maximize fat loss with diet in that blog: http://ourfitnessclub.blogspot.com/
- OK, this may help you.You need to eat something. You need energy (or you'll feel tired all the time) & you need nutrients so your body organs can repair & keep going.The secret of losing weight is to eat less calories that you use, so your body breaks down your own fat to get the energy it needs. But to make it work you have to go slow. If you try & starve yourself your metabolism slows right down, then when you get bored & fed up with that & eat stuff your body stores it all as fat, so you end up fatter than before you started.I know what it's like & I know how hard it is. I'm 17 stone, so I'm 3 stone fatter than you. I have to lose 4 stone to get to my so called ideal weight. I've been trying for about a month now. I've lost about 4 lbs. OMG it's painfully slow.OK first things first. You can get really cheap clothes from charity shops. I buy 2XL size because my fatness is hidden then inside the clothing, & the material of the clothes is loose, not stretched tight against my fatness, emphasising it all the more.Now for what to eat. I've asked 2 questions on here already asking people for ideas of what foods to eat. It's a question no one seems able to answer, but I've worked out the following so far.Breakfast: bran flakes, Weetabix, any cereal without sweeteners in it. And use semi skimmed milk.Aldi & Lidls seem to be cheapest for buying cereals, but supermarkets' own brands come pretty close (like Asda Smart Price).Dinner & Tea: Corn on the cobs, lettuce, raw mushrooms, tomatoes, celery, chicken, other white meat, pilchards, thin sliced chicken, beansprouts, cauliflower, broccoli, ryvita crackers, sandwich spread, low fat salad cream (I tend to want lots of salad cream with salads), plain yougurts, apples, pears, bananas.I guess I don't need to tell you to avoid all the nice things & all the convenience foods. So cut out bread, cakes, cheese, cream, sweets, & basically anything with sugar in it. Also cut out most of the things with carbohydrates in them. Drink only diet drinks or unsweetened drinks.Boring isn't it. If you think that you'll have me agreeing with you. It also helps to write everything down that you eat. I made a chart on my computer for this. And don't cheat & eat stuff without writing it down. Writing it down sort of disciplines you & makes you think twice. You can also show your chart to other people & ask for their suggestions. I weigh myself every week & write the weight on my food chart too. So far all I've done is stopped my weight going up, but that's an achievement in itself. Yes, I said I've lost 4 lbs, but my weight varies by at least that much over the day so it may just be I weighed myself at different times. Mornings are best for weighing yourself because you're lightest in the morning. Evenings are worst because you're heaviest then.Exercise is a tricky one for me. I know I need to do it, but I find it so BORING. I don't mind physical activity, but I like that activity to be useful as well as for losing weight. I'm unemployed so money's tight for me too. I get exercise walking into town, or cycling to places where possible. If you find you're lacking energy I find the diet energy drinks help. And so does eating bananas. bananas are great for energy bursts & for relieving tiredness.My last suggestion is to see a dietician. I ought to follow my own advice, lol, because that's something I haven't done yet. I'm a terrible cook & I hate cooking so that makes me rather limited in my options. Hopefully you'll have someone cooking for you, or at least to bounce ideas off.Loads of people eat anything they want & still stay skinny. It's mean & it's cruel & it's unfair. I've always been a bit fat but never as fat as I am now. I wish I could be like them but it seems I can't. I'm usually the fattest person in any group I'm in. I'd be totally embarrassed to go swimming & have to show my belly. I also know all about depression. I've had it for my weight, I've had it for being unemployed. I've had it for my aspergers (if I have that, my social awkwardness anyway, which I definitely do have). I've thought about suicide, but I don't know if I'd have to courage to actually do it, besides I don't actually want to die, I just want a better happier life. So you're definitely not alone.You may find the school has people you can talk to. It's sometimes hard to admit your problems to people in authority, , but it may help, & there may be nothing to lose, especially if you do get to the point of thinking of killing yourself. But hopefully it won't come to that. Good luck.
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