Dieting on a budget

The first thing to say is there is no such thing as a 'diet', as everything we eat is our diet. 
Instead, at this time of year (or any time of year, actually) lots of folk are thinking of eating more healthily or of weight loss - and this can hit the small budget hard without clever planning.

What I find works really well with any lifestyle change is to do an audit, and if you are wanting to lose some weight and shape up, this is a great starting point.
Grab a notebook and pen, pop them beside your kettle or next to your fridge, and write down honestly everything you eat and every activity you undertake.
Recording what we eat is easy enough, but make sure you are accurate when it comes to any added sugar or fat content (e.g. sugar in tea/coffee as well as just how much oil you use to soften those onions..)..


.

As for activity, if you walk to the car in your driveway and 
drive to the corner shop; do record the small walk to the car as activity. It will help you in your reflection.

Ok.

So the reflecting stage.

If you have honestly recorded accurately just what you have eaten, you will already have noticed patterns and where you 
could make some sensible changes.
It may be that you change your bottle of sunflower oil for a 
cooking oil spray.
Or decide to drain off fat/cut off visible fat before cooking.
You will see how much of your diet consists of vegetables, and how much fruit you eat daily.
Changes such as reducing portions of fruit to two a day while 
increasing vegetables to form 50% of your daily food intake will have a very positive effect.

Plan ahead your meals for the week, thinking about your food budget and shopping choices.

All supermarkets have weekly deals on vegetables.
Buying shops' own brand choices save you money in basics such as tinned tomatoes, pulses and beans, and tinned fish.


Plan vegetable-heavy main meals that need no 'extras' such as side dishes of chips; you can make cheap, healthy meals around basics pasta and rice, and a jacket potato with a topping like beans, tuna, or veg curry is a cheap and healthy main meal.
(Eating slowly, using smaller plates or cutlery, and avoiding drinking whilst eating are all good tips if you find it hard to feel 'full-up.)

Finally, Increase your intake of fluids - water, soda water, black or green tea, black decaf coffee. 

Now onto activity.
(But I can't do activity, I'm too busy, I have arthritis, I'm not an exercise person, I get out of breath...)
These are not excuses I think you will make - they are reasons I was giving - and believed - as to why I didn't take exercise.
Yes, you can lose weight just by cutting down on calories. 
But.
When you stop eating this strict way, your body will easily put weight on.
No my friends, I'm afraid we have to bite the bullet (a low-fat one), and get started with moving around more.
More.
More than what??
More than you currently are.
If you sit each evening in front of the TV after a long, hard day - why not try one of the following challenges that will easily fit into your lifestyle:
. Each time a programme stops, or a commercial break happens, march on the spot until the next programme starts.
. Offer to take the cups out/ the laundry upstairs/let the dog out. Each time, not just when it's your turn!
If you have a mobile phone, or can set an alarm on your watch, a great start into exercise is to set an alarm for every hour - and do 10 squats and star jumps or marches on the spot.  When 10 becomes easy, do 20 each hour, then 30..
It takes literally minutes each day, and suddenly you are exercising, and beginning to make a difference to your health and weight loss.

You don't need any special equipment, gym memberships, fancy trainers or designer leisurewear..unless you choose to do this as it makes you happy.

Quite simply, the easiest way to lose weight is to eat less and move around more: and that can cost as little as you want it to.