You are without money, living the week through the next and it’s ridiculous to think about spending on a weight loss solution. (It’s as ridiculous as winning the lottery.) But listen: being broke doesn’t mean that you can’t get fit. It can be a powerful incentive to look outside the box and find low-cost (or no cost) ways to drop those extra pounds.
Before we get into specifics, I want to make this very clear: nothing you do at the gym will outdo a shitty diet. If you’re eating fast food every day and downing sugar like there’s no tomorrow, hours of sweating it out won’t make a dent in your weight. The truth is that weight loss begins in your kitchen.
Embrace the Hunger Games
Now, I’m not saying that you should starve yourself—that would be dumb and counterproductive. However, they may not have told you yet that it is okay to feel hungry sometimes. Hunger indicates that your body uses all its stored energy (fat). So try not to eat every time your stomach growls—instead learn to welcome those hunger pangs with open arms since they signify that your weight loss journey is progressing rather well.
Meal Prep Like a Boss
Speaking of food again, one of my favorite things about meal-prepping like a boss is how much money I save while also losing weight! No, I don’t mean those fancy containers you see on Instagram—although they can help if you’ve got cash burning a hole in your pocket—but large-scale cooking.
Just cook a huge amount of healthy stuff and then split it up into portions for the week ahead: chili-con-carne, stir fry, soup—anything really, because the list goes infinity mile long! This way, you save bucks that would have gone towards takeout or unhealthy snacks, plus it’s much easier to keep track of portion size and calorie intake.
The Free Gym: Get Outdoors
A gym membership can be expensive, but do you know what isn’t? Going outside! So wipe off those trainers and hit the pavement with a classic walk or jog. It’s not only a good cardio workout but will also clear your mind and allow some sun on your face for that lovely vitamin D.
If you feel adventurous, try visiting the nearest park or hiking trail. You’ll burn calories, tone up your muscles, and inhale nature—all without spending a single penny.
Bodyweight Workouts: The Broke Person’s Personal Trainer
Who needs fancy tools when you have your bodyweight? Yes, that’s right. You can shape and tone your physique without setting foot in a gym. Push-ups, squats, lunges and planks are just a few exercises that can be done anywhere, anytime — for free.
Not sure where to start? YouTube is your friend. Search “bodyweight workout routines” and find a wealth of free content to get you started. Listen to your body and take it slow if you’re new to exercise.
The Walking Commute: Save Money and Burn Calories
If you live near work or school, consider ditching the car or public transportation and walking instead. Not only will you save money on gas or transit fees, but you’ll also rack up some extra steps and burn off additional calories.
And before you say “But it’s too far!” remember that you don’t have to walk the entire way. Park a little further from your destination or hop off the bus a few stops early — every little bit counts in your weight loss journey.
Drink Water Like It’s Your Job
Feeling hungry? Drink a glass of water. Feeling thirsty? Drink a glass of water. Feeling bored? You guessed it — drink a glass of water. Not only is water crucial for overall health, but it can also help you feel more full and curb mindless snacking.
Invest in a reusable water bottle and take it with you wherever you go—not only is it better for the environment, but it’ll also save you money on overpriced bottled water.
Snack Smarter, Not Harder
Snacking is an inevitable part of life. But that doesn’t mean you must blow your budget on overpriced granola bars and protein shakes. Instead, stock up on inexpensive, nutrient-dense snacks like fresh fruits, veggies, nuts and seeds.
Do you need something a little more substantial? Hard-boiled eggs, Greek yogurt, and canned tuna or salmon are all affordable, protein-packed options that will keep you feeling full for longer.
Become One with Couponing
OK, hear me out on this one because it might sound slightly extreme. But if you’re tight on cash and serious about losing weight, it’s time to embrace the art of couponing. No, I’m not suggesting you become one of those crazy extreme couponers you see on TV (though more power to them) — I’m talking about taking a few minutes each week to scour the internet and your local flyers for deals on healthy foods.
From buy-one-get-one deals on fresh produce to discounts on lean proteins, a little coupon game can stretch your grocery budget — who knows, you may even enjoy the thrill of scoring a good deal.
The Humble Sprouted Seed: Your New Best Friend
When discussing how to save money on groceries, did you ever think of sprouting your seeds? I don’t mean anything too out-there – sprouted seeds and legumes are a great (and very cheap) source of nutrition.
These guys are little powerhouses when it comes to nutrients. From sprouted lentils and mung beans to alfalfa or broccoli sprouts, they contain loads of vitamins, minerals, and fibre — and can be grown at home for next to nothing. They also add a nice crunch to salads and sandwiches.
The Power of Accountability
We all have those days when our motivation is running low and the lure of the drive-thru is almost impossible to resist. But here’s the thing: you’re not alone. Surround yourself with people with similar goals and will help keep you accountable.
Whether you join a local weight loss group, find a workout buddy or simply tell your friends/family what your intentions are, having people around you who want you to succeed will make all the difference.
The Bottom Line
Losing weight on a tight budget is far from easy — but it’s also far from impossible. It just requires creativity, discipline, and an ability to see past short-term convenience in favor of long-term health. Remember that the cost of slimming down doesn’t need to give your bank balance a heart attack; armed with determination and a willingness to cut corners where necessary, financial ruin can still be avoided during this process.
So what are you waiting for? Put down that overpriced smoothie and start embracing the broke person’s diet guide. Your wallet –– and waistline –– won’t know themselves!
