Cheap weight loss diet plan is is one of the most sought after diet program by people the world over. Because majority of us on earth are below the well to do class of humans that can actually afford the different weight loss procedures out there that are often times too expensive to maintain.
But the fact that people are poor have not in any way hindered them from packing on huge amount of fat to the point where obesity and diabetes is now staring at them in the face.
The truth is it is hard to really eat healthy these days on a budget but that does not mean that it is an impossible task to carry out.
I am on that journey myself but i try to pack on nutrients instead of unhealthy food intake that was once the story of my life. In fact rich people are also guilty in this regard because with all their money they don’t know how to eat healthy, maybe because it is a task that involve discipline.
So basically a lot of poor people can not eat healthy because they can not afford it while the rich, despite their wealth are eating unhealthy because they lack the discipline to forgo those oily, fatty and simple carbohydrate foods
But i believe that because you are reading this post then you must be looking for a cheap weight loss diet plan. Which means you are on a budget and unlike the rich you simply can not afford to go the expensive route even though you desperately want to reduce your waist size.
But if you can afford to get whatever weight loss program that you want but still find yourself reading this blog post then take from it whatever you must, because i believe there is a tip for everyone.
- Learn To Cook At Home
There is no way you can truly eat healthy by depending on fast foods. I see a lot of people do this despite the fact that they want to loose weight.
People are ignorant about what goes into the preparation of those tasty meals. The high cholesterol ingredients that no one is willing to talk about. Or is it the high amount of sodium in those foods?
Fast food or rather Junk food and obesity are considered to go hand in hand. And this kind of foods are the leading causes of obesity today.
Are you even aware that most of the fast food you eat contain a large amount of sugar, fats and carbs and less minerals and vitamins. Which consequently means you end up taking in more unhealthy calories.
In order to start loosing weight, you must learn to be in full control of the cooking process. Only then can you be able to measure the quality of ingredients going into the making of your meal.
And by personally cutting out the unhealthy stuffs while adding the healthy ones, you end up removing larger amount of calories from your plate.
Not to mention the high amount of sodium (salt) in these fast food meals. Learning to cook at home can help you avoid one of the causes of belly fat, which is poor diets.
This is the first cheap weight loss diet plan you should take into consideration when thinking of weight loss. And it would help you save money that you don’t have.
2. Quit Processed Carbohydrates
Cooking your own meals can reduce the amount of processed carbs you eat. By cooking more at home, you begin to make less and less visit to fast food joints. And this would save you from processed carbs that have little or no fiber in them.
These kind of carbohydrates increases your blood sugar which in turn forces your pancreas to release insulin. Ordinarily it would mean nothing because our body can handle it but constant intake of processed carbohydrates can lead to repeated spikes in your blood sugar.
With time, these repeated insulin spikes may disrupt your body’s normal insulin response. Thereby increasing your risk for insulin resistance, type 2 diabetes, and weight gain.
What i am trying to say is, restrict your intake of processed carbohydrates while focusing on complex carbs. And like everything else too much of carbs is not good for you, so do not overindulge.
Higher fibre starchy carbohydrates release sugar into the blood more slowly than sugary foods and drinks and that is exactly why they are preferable. Research has shown that diets high in fibre are associated with a lower risk of cardiovascular disease, type 2 diabetes and bowel cancer.
So eat complex carbohydrate when you must because we need it for energy and other health reasons but be moderate.
3. Practice Intermittent Fasting
I am currently on this program myself and i kid you not when i say it has been mightily helpful in my fight against weight gain. I come from a family of high body fat individuals with an increasing rate of diabetes cutting off different stems and branches from the family tree.
I had to do something. I had to accept the fact that i was responsible for the extra layers of fat on my skeleton and it was during this period that i discovered intermittent fasting.
It is for me the best diet plan.
All you have to do is fast for a particular period and only eat within a prescribed period. It is basically an eating pattern that cycles between periods of fasting and eating.
You can follow any of these popular methods:
- The 16/8 method: Also called the Leangains protocol, it is all about skipping breakfast while limiting your daily eating period to 8 hours, such as 1–9 p.m. Then you fast for 16 hours in between. This is the method i follow and it is truly effective at burning fat.
- Eat-Stop-Eat: This involves fasting for 24 hours, once or twice a week, for example by not eating from dinner one day until dinner the next day. Gone through this route before for religious reasons.
- The 5:2 diet: With this methods, you consume only 500–600 calories on two non-consecutive days of the week, but eat normally the other 5 days. I have never followed this pattern before.
By making you eat fewer meals, intermittent fasting can lead to an automatic reduction in calorie intake.
4. Stop Taking Sugar or Sugary Substances
Just remove sugars from your menu. It is almost six months now since i stopped drinking soda or any of such soft drinks. I stopped taking sugar as well and i am here to tell you that it would do you a great deal and the removal of these sugary stuffs wont hurt you at all.
Sugar adds extra calories and less nutrition to our meals.
Sugars in sweetened beverages, candy, baked goods, and sugary cereals, is truly a major factor contributing to weight gain and chronic health conditions, including obesity, heart disease, and diabetes (1, 2).
They are referred to as empty calories and foods that contain sugars tend to carry an heavier punch of calories. And one other fact to take into consideration is that sugars can significantly raise your blood sugar levels.
And if this high blood sugar levels is sustained over a long period due to constant intake of sugars, it would cause insulin resistance and eventually weight gain.
Sugars can drastically increase levels of ghrelin which is the hunger-promoting hormone while causing the reduction of the appetite-suppressing hormone peptide YY (PYY) (3)
So stay off it and it would do well for your budget.
5. Eat More Of Plant Based Meal
At the same time i stopped the sugars, milk, alcohol and processed carbohydrates i diverted my food attention to the plant kingdom since it was becoming obvious that the animal kingdom meal was doing me more evil than good.
These days i feed more on plant based meals and i am loving the transformation. You can do the same and i am not talking about those expensive exotic plant aristocrats. Just the basic beans, rice, potatoes and vegetables that everyone can afford.
It has been discovered that people who eat primarily plant based diets usually have a lower body mass index (BMI), lower rates of obesity, diabetes, and heart disease unlike those who eat meat (4).
A plant based meal is fiber dense and can help you stay fuller for longer. And it can help you treat obesity and there are studies to back this claim.
And if you are looking for complex carbohydrates then a plant based food is the perfect route to take.
6. Develop Tea Drinking Habit
How often do you drink tea? This is one inexpensive weight loss habit that can really help you in the long run. It is better than the usual bottle of coke that is bad for our health for many unhealthy reasons.
There are different kind of weight loss tea in the market today and i think you should start drinking yourself to a fit and trimmed figure.
I am not asking you to go buy those miracle portions that promise instant weight loss, nope!. Personally i believe that tea drinking only, for weight loss is a wasted journey. Unless the habit incorporated with other cheap weight loss plan like the ones we have listed above.
On its own, it is a wasted effort.
I currently have stock of Green Tea, Chamomile, Black Tea, Mint, Cinnamon and coffee (i do not use milk when drinking coffee). Black tea is effective for weight loss and it is a very cheap and effective one. You can start your tea drinking journey from there.
It is also important to know that apple cider vinegar can help with weight loss and its worth checking out.
7. Body Weight Exercises
You need to be active if loosing body fat is a serious goal on your priority list. People on a budget can Not afford to register for a gym membership.
And you don’t really have to because you can actually use your body weight for the purpose of burning fat and it would still be as effective as a regular visit to the gym as long as you are consistent.
I know it is essentially not a cheap weight loss diet plan because it is not a diet but i decided to add body work out to the list because it is the best way to maintain whatever weight loss benefits the above tips can surely bestow on you.
It is important we stay active if we must burn fat and stay healthy. It is only when we have a lean body structure that exercises to loose belly fat can begin to work.
Until next time, stay fit!