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3 Steps to Lose Weight for Less Check out these cheap tricks for trimming your chub 
If Valerie Bertinelli wants to lose weight, she can join Jenny Craig for packaged low-cal meals and weekly meetings with a personal diet consultant. Kate Hudson lost her 60 pounds of baby weight thanks to daily three-hour workouts with a personal trainer. But for the average overweight American, pricey diet programs and personalized training are less of a financial priority than, say, feeding the kids or paying the rent. If this scenario sounds familiar, don’t fret just yet. Here the experts weigh in on ways to slim down without thinning out your wallet. 1. Incorporate the tricks of the trade. Keeping a food journal (a key component of Weight Watchers) is one of the most helpful things you can do if you want to lose weight. “Sometimes we don’t realize what and how much we are eating, and especially the calories that we’re drinking, until we see it on paper,” says Kerry Neville, a registered dietician and spokesperson for the American Dietetic Association. Record what you consume, the amount, the time of day and your mood, paying attention to any patterns that develop. Your next goal is to limit the items that are high in fat, sugar and sodium, and start incorporating more fresh foods. Loaded with vitamins, minerals, antioxidants and fiber, fruits and vegetables are naturally low in calories. They also tend to have higher water content. “Research shows that water-rich foods, such as watermelon, help fill you up,” Neville says. Because produce is so abundant during the summer months, you can often find great deals at the grocery store, but also consider checking out your local farmer’s market, Community Supported Agriculture (LocalHarvest.org/csa) and U-pick options. Stock up and freeze for the winter months. Once you’re eating better, it’s time to exercise portion control – the key to diet programs like Jenny Craig. If you need help determining a proper portion, read labels and then measure or weigh your selections according to the appropriate serving size. Or just try using a smaller plate. “They only hold so much food, but it will feel like you are getting more,” Neville says. “Divide the plate into four quadrants, one each for protein, starch, vegetables and fruit.” 2. Put in the time. Although research shows that watching what you eat is more likely to help you lose weight, exercise is fundamental to keeping those pounds off, Neville says. It can also help burn off calories if you fudge on your diet, as well as boost whole-body health. A good goal to start with is getting 30 minutes of exercise a day, either all at once or broken up into 10 or 15 minute increments. Some of the best activities to burn calories during the spring and summer months include gardening (approximately 150 calories per 30 minutes), jogging (270 calories per 30 minutes), bicycling (240 calories per 30 minutes) and walking (150-plus calories per 30 minutes), says Brad Simpson, a physical therapist at Life’s Work Physical Therapy, Portland, Ore. “But you should walk like you have somewhere to go.” In fact, it may be easier to motivate yourself to head out for a walk if you actually do have a destination in mind, such as hand delivering your mail to the post office or getting a cup of coffee, as long as you don’t opt for the king-size mocha frappe. For even more inspiration, ask your spouse, child or a couple of friends to join you, suggests Simpson. It will help you stick to a routine and provides support, similar to having a trainer or participating in a group class. 3. Invest in some affordable equipment. In addition to a good pair of running or walking shoes, there are a few at-home tools can help you reap major rewards at minor expense. Simpson recommends an aerobic step (from $50, at sporting goods stores), a light dumbbell set (a single weight can cost as little as $2) and a stability ball (from $20). You can use the stability ball to perform complete work-outs, including core work, leg strengthening and arm exercises, Simpson says. Or substitute the ball for your chair while sitting at the computer or watching TV. “It will force you to sit more upright and continuously work your core musculature in order to maintain balance.” Neville also likes jump ropes (from $8) and resistance tubes (from $10). “But there are a lot of things you can do with just your body weight,” she adds. Hoof it to a park and do step-ups, tricep dips and squats with the help of a bench, as well as lunges, push-ups and sit-ups in the grass. Keep at it for a month and you can use all the money you saved to buy a new – and smaller – bikini. |
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