Here are a few ideas to save money as well as reduce your calorie intake. Not all will be appropriate to your situations, but hopefully there are some good ideas for you to take up. The savings listed are very general estimations to give you an idea of expected savings. As you will see, it does not take much to quickly add up the savings.
Many workers don't get around to making their lunch each morning, but think that they are doing the right thing by buying a 'healthy lunch'. Some cafe lunches can be very high in calories, especially with dressings and other condiments. At the start of the week, take a loaf of bread to work (whole grain of course), some lettuce, tomatoes, cheese and lean meat. Store it in the fridge and make your lunch fresh each day. LOSE WEIGHT: lose weight by knowing what goes into your sandwiches and reducing high calorie additions. This could add up to several kg/pounds per year. SAVE MONEY: A simple change like this can easily save you $20 a week (that's $1000) a year.
Instead of buying fruit juices or worse still soft drinks/sodas, carry a bottle of water around with you. Tap water in the majority of the western world is suitable for drinking and as healthy as any. Bottled water is a deception of the modern world, there is no need to buy your water, it only empties your pocket and adds to landfill with the empty bottles. LOSE WEIGHT: Many fruit juices are high in added sugar, and can add up to 430 kJ/105 calories per 250ml glass, or double for a 500ml bottle. You could save up to several kg/pounds per year. SAVE MONEY: One less bought drink per day at $3 will add up to $1000 a year.
Shopping for your fruit and vegetables from your local farmer's market is cheaper, and the food generally healthier. The addition of more more fruits and vegetables in your diet will increase your fiber intake, plus add many essential vitamins and minerals to your diet. LOSE WEIGHT: by eating fresh healthy food, which are generally lower in fats and sugars, you could save up to several kg/pounds per year. SAVE MONEY: You could easily save $20 a week off the grocery bill (that's $1000) a year.
Soup is an under utilized meal. It works out cheap, and you can cook up a large batch and freeze some for another night (or take it to work for lunch). A hearty soup usually works out to under a dollar per meal. You can bulk it up by adding beans, rice or noodles. LOSE WEIGHT: Soups are low in fat, and full of nutrients. SAVE MONEY: You save several dollars each meal, and a $5 saving per week is $250 a year.
Coffee itself is fairly low in calories, but it is so often made with a full cup of full cream milk, while eating a cookie or slice of cake. Always choose low fat milk or no milk at all, and use artificial sweetners or bestter still do not add sugar. LOSE WEIGHT: Saying no to sugar and sweets that go with coffee, these little extras add up pretty quickly. Even one less latte a week will save 2637 kilojoules/630 calories, and 4 kg/9 lb per year. SAVE MONEY: Having one less bought coffee per day ($3) saves you $1000 a year.
Make sure you have healthy snacks on hand, rather than buy snack food. Good snack ideas include nuts and fruit, which you can buy in bulk and put them in little snap lock bags to take with you each day. Or try low joule yoghurt in portion sized tubs or cup-a-soups. LOSE WEIGHT: Saying no to sugary snacks can easily save you 4 kg/9 lb per year. SAVE MONEY: Avoiding paying for just two $5 snacks a week saves you $500 a year.
Meat is one of the most expensive items on your grocery bill at every shop. Opting for a couple of meat-free meals each week will not only be cheaper, but will be better for you. What about eggs? Try a Spanish frittata. Using legumes is also an alternative, why not try using chick peas in curries, kidney beans to replace mince, and lentils with salads. LOSE WEIGHT: Vegetarian meals are lower in fat and higher in fiber, giving you a fuller feeling for longer. You can easily lose 4 kg/9 lb per year by occasionally eating vegetarian. SAVE MONEY: Meat is not cheap, and buying less may save you more than $10 a week / $500 a year.
The first aim of any weight loss program is to lose weight, the second aim of course is to keep it off. Not all diets are very good at one or both of these. By following these dietician designed "Stop Hunger Diet: 5 Rules to Live By", you will lose weight, not fast, but healthily and consistently, plus you will learn good habits that will help you keep off the weight. Good luck, and let us know how you go.
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