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Even if you may be feeling good about yourself as a plus-size person, let’s face it: there are times when you wish that your waistline was narrower.
Perhaps you look at people who seem to have it all together, including a perfect body and that’s okay.
However, to achieve a trim body, you need to do more than just wish.
You can plan and work on losing weight because it’s possible even if you’re on a budget.
Find out how many pounds you want to lose by first finding out how much you weigh.
Don’t be in a rush to get into the losing weight process.
Take a few weeks to prepare yourself and adjust to the whole process of losing weight.
Your body will react negatively if you put it under pressure.
Also, never take the easy way out of liposuction or other deadly procedures.
Not only are their chances of success 50-50, but they’re expensive too.
If you’ve tried fitness programs, given eating less a shot and even tried starving yourself (don’t do it) and you’ve seen no results, the key is going with what works for you and hanging on to it.
When planning to lose weight, your mindset matters too.
Tune your mind to believing that what you’re doing is for your benefit.
Think of it as a fun game where the prize is a healthier and fitter you!
Here’s another idea: make the weight loss journey fun. Go on the journey with friends who have a similar goal so you can motivate each other.
Alternatively, organize a super reward to give yourself once you’ve achieved your goal. Maybe eating out or buying yourself something you really want that won’t break your bank.
Without further ado, here are some tips to lose weight frugally that you should give a try:
1. Become a Vegetarian
For some people, the allure of bacon, steak or any other meat is irresistible. That’s why most find it hard to give it up for a plate of veggies.
If you’ve got kids, it would be cruel to cut in on their fun at your expense. Consider serving them their regular diet and sticking to your healthy food diet. Setting aside a couple of dollars to buy some meat is worthwhile as long as the little ones are happy.
Adopting a vegetarian diet may be hard if you’re used to including meat in your diet, but research shows it’s one of the easiest ways to stay healthy and happy.
A vegetarian meal is rich in folic acid, fiber, lots of phytochemicals, magnesium, and other essential nutrients. You’re also reducing your chances of getting high blood pressure and heart-associated diseases.
Besides, vegetarian food takes a shorter time to cook and is easy for your body to digest. Being a vegetarian has got its perks, like:
- Your skin becomes healthier. Vegetables and fruits are rich in antioxidants, vitamins, and minerals that keep your skin looking amazing. Eating them raw maximizes the amount of nutrients you take in since they’re water-based.
- Keeping your metabolism in a good state. And, it raises your resting metabolism rate or RMR. This means you burn fat faster.
- Maintaining a constant flow of blood sugar since it contains less fatty acids and is nutritious.
- A vegetable diet is cholesterol-free. Human cells do need cholesterol, and vegetarians can get it from their healthy food in moderate amounts.
2. Avoid Snacking at Night
You’re less likely to get a carrot or spinach while looking for a snack in your fridge at night. The more you entertain night snacking, the more calories you take in.
To cut back on having snacks at night, try figuring out why you do it. Could it be that you don’t have enough to eat during the day? It could also be because you have plenty of time in your hands or you’ve got an eating disorder.
For having lots of idle time, find some useful ways to occupy yourself to get your mind off food. Eat to your fill during the day if you don’t and try to get some help if you’ve got an eating problem.
Another way to beat the night snacking habit is to plan your meals. This helps you spread your food throughout the day so you’re less hungry at night.
If you’re stressed or anxious, that could be another reason you stuff yourself during lights-out. Find some ways to help you relax. Do some relaxation techniques like stretching, breathing exercises and yoga to ease the anxiety or stress.
What you eat affects your appetite. You may be eating well during the day but you can’t seem to shake that hunger bug that pops up at night. Well, have you tried including protein in all your meals?
Protein helps you feel full for long even when you don’t eat so much. Try sneaking in some beans, lentils or other vegetable proteins into your diet regularly.
3. Sleep for Longer
Our bodies are magnificent machines that need enough rest for them to function properly. Even if you’re working out but don’t get enough sleep, the exercise isn’t likely to achieve its intended purpose.
Depriving yourself of sleep makes you too exhausted to run on the treadmill or lift some weights. This decreases the “calories burned” part of the weight-change equation.
Failing to get enough sleep also disrupts the balance of the main hormones that keep appetite in check. So the more hours you spend awake, the more food you’re going to eat.
If you keep turning in your bed because you just can’t sleep no matter how many sheep you count, try these tips for longer sleep at night:
- No caffeine for you late in the day
- Keep your sleep and wake times consistent
- Don’t take naps during the day
- Try supplements such as lavender, ginkgo Biloba and valerian root. Take them one at a time and combine them with natural sleeping techniques for them to work better.
- Expose yourself to natural bright light at daytime
- Make your bedroom a conducive environment for sleep. Ensure that the furniture arrangement, temperature, external lights, etc., are just right.
- Stay away from the fridge late in the evening
- Have a relaxing shower or bath before getting some sleep
- Inspect your mattress, pillow, and bed. If they aren’t comfortable, replace them
- Don’t drink any liquids, including alcohol, before you call it a day. Also, use the bathroom before sleeping so you won’t have to wake up in the middle of the night
4. Eat Slower
Throwing food into the mouth and chewing it in less than a minute then taking in another mouthful is an eating method that people have adopted when they’re in a rush.
For other people, it’s more of a habit than a method. It sounds harmless, but if you’re planning on losing some pounds, you have to reduce your eating pace.
Slow eating has plenty of benefits such as greater satisfaction with your meal, better hydration, and better digestion.
When you eat quickly, regardless of the portion of food on your plate, it always seems like it’s over before you’re full. This makes you have a second or third helping.
You could also clear your meal before the natural satiety signals do their thing. The result? You’re overstuffed and uncomfortable.
The good news is you can adopt the slow eating lifestyle with minimal effort. Here are some slow eating tips that you should make a part of your daily routine:
- Look up from your plate. Put down your cutlery between bites and start a conversation with others at the table if you aren’t eating alone.
- Use different utensils or smaller plates
- Identify a slow eater and imitate their eating style
- Set a minimum number of chews for every bite you take
- Eat in an environment that has little or no distractions
- Make an effort of setting aside time to eat. Don’t treat eating like a chore
- Go for high-fiber foods that require more chewing like fruits and veggies
5. Drink More Water
It’s been said over and over that water can help you get rid of that unwanted fat in your body. Experts have even gone the extra mile to prove that it does work.
Drinking water cleanses your body of waste, boosts your metabolism and even suppresses your appetite.
Additionally, you shed those extra pounds of water weight when you make drinking more water a daily practice.
Water is essential. We get it. The challenge is sticking to the recommended eight to ten glasses per day. It’s easy to lose track along the way and slip back to the ordinary two glasses or, if you’re lucky, four glasses in a day.
Use these techniques to make sure that you’re drinking the recommended amount of water. PS: you’ll get used to drinking water without even trying!
Drink Your Water Ice Cold
Taking your water cold plays a massive role in boosting your metabolism. The body works hard to warm it up, which is a wonderful thing. You lose some calories during the warming process.
Drink, then Eat
This not only prepares your system for digestion but helps you control the amount of food you’ll take in too. You’re less likely to overeat after a drink of water.
Set Aside Specific Times of the Day for Water
Come up with an order of how you intend to drink the eight to ten glasses of water and stretch it throughout the day. It’ll take a regular effort for your mind to register the order as normal.
6. Get Rid of Stress
Stress is an enemy that you shouldn’t live with no matter what. Digestive problems, headaches, depression, and muscle tension are some of the effects it has on you when it’s in excess. Research has now shown that it’s also a culprit in the weight gain sector.
It wreaks havoc on your metabolism. Whenever you’re stressed, a high level of the stress hormone cortisol is released. Cortisol drives cravings for junk food and ups your appetite to an alarming level.
Whether your stress is relationship, financial or work-related, don’t downplay it anymore. If you take pills to clear your mind, they only provide temporary relief.
The real and longer-lasting relief comes from identifying the source of your stress and finding ways to take care of it. Here are some useful tweaks to help you beat stress-induced weight gain to a pulp:
Breathe Before Every Meal
No, not that casual inhale-exhale thing you do naturally; control your breathing. This reduces your cortisol levels. To pull it off, sit on a comfortable chair, close your eyes and concentrate on your breathing.
Breathe slowly and in a relaxed way; in through your nose and out through your mouth.
Opt for the Right Fats
If stress causes your body to burn a little of the fat you eat, include some healthy fat in your diets such as that found in seeds, nuts, and fatty fish. Remember not to pile up on them.
Include Some Metabolic Boosters in Your Diet
Metabolic boosters may not help you lose ten pounds at once, but they counter some metabolism slumps caused by stress. A perfect example is hot peppers.
7. Avoid Eating Junk
Have you realized that sugar and gluten products are cheap? That’s because they contain so much junk, the kind that almost everyone wants. Therefore, one of the steps to reduce your weight is to cut out all sugar.
It may seem that eating healthier whole foods is costly. But, you can save money on groceries without clipping coupons or eating packaged foods.
Food manufacturers make food with the intention of making consumers hooked to their product. Eating junk, even if it’s once in a while, leaves you with a craving that won’t go away until you’ve dealt with it.
Resisting a craving is difficult. However, with these steps, you can get it under control:
- Eat healthy fats
- Eat fruits. They contain fiber that balances out and slows the effects of sugar on your blood sugar
- Change your perception of junk food. If you choose to look at it as disgusting rather than delicious, you’ll always think twice before eating them.
- Shop within the perimeter of your grocery store, where dairy, produce, fish and meat sections are included. Don’t buy packaged food with ingredients you can’t pronounce or more than a few ingredients
- Have healthy snacks and meals ready for your lunchtime and afternoon consumption
- Include some new or different foods to your diet. This decreases chances of you longing for junk food because you’re bored with your regular meal
- Clear your fridge of any junk food to help curb the temptation
- Get lots of sleep at night
8. Love Yourself
The worst enemy we have is ourselves. You may have the habit of filling your mind with negative and untrue thoughts like you can never go past a certain weight, you’re always fat, or you’re ugly.
Always remember that without appreciating yourself for who you are, you won’t get the motivation to improve your physical appearance. It all starts with your mind.
We all have flaws and parts of our bodies or character that we don’t like. Instead of beating yourself up about that protruding tummy, find something you love about yourself.
Is it your warm beautiful smile that captures people’s attention every time you show it? Maybe it’s your gorgeous locks that always look in place. Or your pretty blue eyes.
Whatever it is, choose to focus on it. That doesn’t mean that you don’t know you’re not perfect. It only means you realize that there’s something special about you.
Next, work on getting that beautiful aspect of yourself into your head. Take a long good look at yourself in the mirror and tell yourself that you’re beautiful, you’re healthy or you’re strong with a smile.
Wear some makeup if you don’t. Change your style of dressing.
Anytime you feel like giving up, practice self-care tips like:
- Surrounding yourself with people who value you and love you no matter your weaknesses
- Take a hot shower and wear some clean and soft clothes
- Listen to soothing music from a happy period in your life
- Do some creative writing
- Get rid of anything that takes you back to bad times in your life
9. Keep a Written Record of What you Eat
Having the idea to lose some weight is one thing. Keeping track of what you eat is another. What you eat determines whether or not you’ll make it in your weight loss resolution.
Don’t put too much trust in your mind. By evening, it’s hard to remember what you had as a mid-morning snack or what you had for lunch the previous day.
That’s why you should have a food journal. It not only helps you lose weight and make you accountable for whatever that gets into your mouth, but it does have several benefits as well. Here are some of them:
It Helps in Portion Control
Using a food diary helps you gain control of the portions of your home-made meals. Maintaining a reasonable portion when you’re eating at a restaurant is difficult. If you’re having trouble with portion sizes, carry out some research and choose the one that fits you.
It Helps Identify what Causes You to Eat Unhealthily
Always write the time of day, your location and your mood in your journal. They help reveal how various factors, such as people and stress, affect your food choices.
It Enables you to Know the Foods You’re Allergic or Intolerant to
By writing down the food you eat, you can identify food that your body reacts to negatively and remove it from your diet. For further details and future reference, write down how you feel after eating any food.
A Balanced Diet
A food journal shows you if you’re having enough of the nutrients offered by the different food groups. It also allows you to balance your meals so that you can have different foods in a similar proportion.
10. Don’t Skip Breakfast
It may sound ironic, but skipping breakfast won’t help you lose those extra pounds. It does the exact opposite.
Those who eat breakfast are healthier and lower their chances of being obese or overweight. Additionally, their risk of getting lots of chronic diseases is lower.
Before thinking of going through your day without the most important meal of the day, here are some of the things that will happen to your body:
Your Metabolism Slows Down
Eating breakfast encourages your body to burn calories all through the day. Failure to that, your body stores as many calories as it can to prepare for starvation. It even turns to the glucose stored in your muscles as a backup fuel source.
Blood Sugar Levels Drop
Breakfast helps get the body in shape after the long period you were asleep at night. It helps stabilize insulin levels and restore glycogen. Not replenishing your glucose levels leaves you feeling fatigued, overly-hungry and irritable.
Stress Hormone Levels Shoot
Cortisol levels are highest at sun up, at around 7 am. They are produced by the adrenal glands and can leave you feeling jittery or anxious if not regulated. Thanks to breakfast, you don’t have to suffer from their effects.
You May Get Heart Disease
Passing on breakfast leads to an increased risk of getting atherosclerosis, diabetes, heart disease, and high cholesterol.
Research has shown that men who pass on breakfast regularly are more likely to have coronary heart disease as their cause of death.
One of the main reasons that people don’t eat breakfast is because they’re still feeling full from the previous day’s dinner.
Starting your day with a healthy smoothie or milkshake helps you maintain your energy levels throughout the day even when you don’t feel like eating.
Trim Up the Frugal Way
Losing pounds is one of the most important decisions you’ve decided to make. Always believe in yourself no matter the results of your efforts.
Even when you don’t notice changes right away, always keep in mind that you’re on the right track.
Your health is more important than the fries, sugars or other excessive calories you may be eating.
The beauty of losing weight frugally is that you get in shape without affecting your finances. Now what could be better than that?