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SNAP4CT Blog

Weight Loss on a Budget

1/27/2020

26 Comments

 
Weigh Loss on a Budget Image
The number one question we get through our Ask a Nutritionist form is, “How can I lose weight?” It is a tricky question since there is no one right answer. Every person has his or her own special needs.

What we do know for sure - you don’t need a fancy meal delivery service, or a special diet plan to lose weight! Healthy weight loss comes from a little knowledge, and a lot of dedication. Below we’ll share some of our favorite, free tools and tips to help you meet your personal weight loss goals while saving money. 

Know What You Need

The first step in managing your weight is knowing how many calories your body needs. Your own personal needs are based on your age, sex, height, weight, and how much physical activity (exercise) you get daily. You can find your healthy eating style using the MyPlate Plan. For a quick estimate, you can use our “Calories Needed Each Day” guide.  

Maria's Weight Loss Plan

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 To understand how the MyPlate Plan can help you lose weight, let’s look at Maria:
  • Maria is a 44 year-old woman. She is 5 feet tall and weighs 135 pounds. She currently does not get much physical activity. She would like to lose weight, so she has more energy to play with her granddaughter.
  • According to Maria’s MyPlatePlan she needs 1800 calories to maintain her weight, or 1600 calories to get to a healthy weight.
  • By following the suggestions on her personalized MyPlatePlan, Maria can slowly lose weight to meet her goal. 

Keep Track

Once you know what you need to do to lose weight, you need to make sure you do it. That means keeping track of what you eat and drink daily. You can do this by using your MyPlatePlan. You can also write it down in a daily journal, or in the notes of your phone. If you enjoy technology, the free Start Simple with MyPlate app or MyFitnessPal app may work for you.

Eat Regular Meals and Snacks

Your body is not meant to go without food for long. It’s a good idea to enjoy meals every 4 – 6 hours with small snacks in between (every 2 hours). This keeps your blood sugar steady and prevents hunger from causing you to overeat.  

Fill Up on Fiber & Protein

Berries Picture
Vegetables Picture
Beans Picture
Another tip for preventing hunger is to choose healthy, filling foods. Fruits, vegetables, whole grains, and beans contain fiber. These foods fill up your belly and keep your blood sugar steady. Protein also helps to keep your blood sugar level and prevents cravings. Adding a protein-rich food to every meal will help you eat less. Fill up on the following healthy foods:
  • Fruits and Vegetables - Half of the foods you eat during the day should be fruits and vegetables. Some great examples of filling fruits include apples, berries, oranges, bananas, pears, and melon. Fiber-rich veggies include leafy greens, broccoli, cauliflower, green beans, onions, okra, and celery.   See Vegetables the Easy Way and 14 Tips for Using Canned & Frozen Fruits for more ideas.
  • Whole Grains - Brown rice, whole wheat pasta, whole grain bread, quinoa, oats, and popcorn are a few of the filling whole grain foods. Find more Whole Grain Tips from ChooseMyPlate.gov.
  • Lean Proteins – Chicken, turkey, fish, tofu, nuts, beans, eggs, and lentils are some of the healthiest protein foods. See the Cheapest Protein Foods and Save Money with Plant Proteins for more inspiration.

Snack Healthy

Snacks tend to have a bad reputation. That’s because many of the packaged foods we call “snacks,” like chips, cookies, cakes, are loaded with sugar, salt, and too many calories. To learn what makes a great snack see our Healthy Snacking Tips guide.  You can also pick from our Healthy Snack Recipes, or explore 13 Homemade Snacks.

Drink Water!

Cucumber Mint Water Picture
We’ve talked about this on the blog before (here, and here, and even here). Water is the best choice in drinks. It doesn’t have calories which means you can drink as much as you want. Some studies have even shown that drinking water before meals helps to reduce your appetite. Besides, when staying active, it is important to get enough water so that you keep hydrated. Aim for 6-10 cups to day. Learn more at Water First for Your Thirst.


Move More

Couple Hiking Picture
Don’t forget to move as much as you can! The more you move, the more calories you burn. Plus, all that movement helps to build muscle which helps to burn even more calories. Talk about a win/win!! Find lots of ideas on ways to get more activity in your day on the Move Your Way website. Keep it fun so you'll stick with it. Play with your kids, take a walk with a friend, or follow along to an exercise video on your phone.

Calendar Picture
For more fun ways to be active, check out our Free Health Events in CT calendar. There you will find activities like hiking, dance, yoga, and Zumba near you. And, watch for next month's blog where we uncover some of the best places to walk or hike in Hartford.

A Note On Weight

It's always a good idea to discuss your weight loss goals with a trusted physician and/or dietitian. They will know more about your personal health and physical abilities. Also, when losing weight, slow and steady is best. Fad diets that promise quick results often lead to weight gain. Lasting weight loss takes time. You can do it!
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26 Comments
self motivation link
11/24/2020 11:53:51 pm

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Larry Weaver link
3/24/2021 05:03:01 pm

Thanks for explaining that half of the foods I eat should be fruits and vegetables. I want to lose weight this year before I travel for work. I'll start getting more fruits and vegetables in my diet, and I'll look for a weight loss program.

Reply
plant based protein powder link
4/15/2021 06:00:00 am

Really appreciated blog, that you have presented all the information on weight loss that on budget, I love all the information shared. It will be very helpful to understand about the concept. Great post to share, thanks for publishing this here!!

Reply
weight loss link
4/16/2021 09:01:34 am

Hi Author,
Thank you for posting such an insightful article. I am a fitness trainer myself and for weight loss which is sustainable nothing works better than a combination of strength training, calorie deficit, nutritious meal and a good sleep.
Thanks.
Soumya B Hegde

Reply
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7/21/2021 09:49:27 pm

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11/22/2021 02:25:26 pm

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Eva
11/23/2021 05:46:04 am

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Millie Hue link
12/23/2021 07:04:29 am

It's interesting to know that the first thing we need to know is how many calories our body needs. With that in mind, I need to look for a weight-loss professional to know the accurate findings of my body type. It's to finally lose the fats that I have in my thighs and legs which have always been my problem area since I was a teen.

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Fatima link
12/30/2021 01:02:39 pm

This was very informative article with beautiful content

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David R Henry link
1/8/2022 05:58:41 am

i am really great to see the great article and the best info thanks for the best info

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melissa link
1/8/2022 10:07:15 am

Woaah ! thanks for sharing such a great content, keep up it.

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Sam Mendis link
1/9/2022 07:40:53 am

Valuable post for the weight loss. Thanks for your efforts to provide the valuable insights to lose the extra inches.

Reply
Victoria Addington link
1/17/2022 07:20:01 pm

Thank you for explaining that water is the best choice in drinks as it doesn’t have calories, and some studies have even shown that drinking water before meals helps to reduce your appetite. I gained so much weight during lockdowns, and I'm starting my plans to lose weight. I think it would help me greatly if I hire a weight loss coach near my place so I can be guided accordingly.

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the fitness destiny link
2/13/2022 06:19:10 am

very Interesting post about weigh loss. Please share more interesing content like this.

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kartik kumar link
3/11/2022 11:47:36 am

Very informative blog. Simple, effective, and useful too. Continue to enlighten us with your knowledge. Thanks for sharing...

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Madeline Theis link
4/11/2022 06:53:30 am

Foods you eat at the time of weight loss are crucial because they determine the weight you want to lose, so eating healthy fibrous food and protein is necessary for that period. Do you think one can use weight supplements for weight loss?

Reply
Mia Evans link
5/10/2022 02:21:49 am

It's interesting to know that adding protein to our diet would make us eat less. I will keep that when I join a weight loss program and learn more ways how to actually get better results. I just wanted to achieve a certain goal weight for the summer which I have been preparing for the past two months.

Reply
Millie Hue link
5/28/2022 05:53:47 am

Thanks for helping me understand that the body is not meant to go without food for long, so it's a good idea to eat meals every four to six hours. I will keep that in mind when I get a customized weight loss plan made for me by professionals that I can find this year. My goal is to finally lose at least five kilograms before this year ends to be healthier as well.

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OneStepToWellness link
8/8/2022 06:41:24 am

Thank you for sharing a great piece, very informative and could really help better ideas for those who are planning to start their weight loss journey!

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Madeline Theis link
8/22/2022 07:09:05 am

Keeping track of your calorie can help in your weight loss journey, and you can spend a proper amount on your intake. Do you suggest taking good natural weight loss supplements that are also economical?

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OneStepToWellness link
8/31/2022 12:14:16 am

Some of us wanted to loss weight but, are lacking of budget so, it would be a much helpful to everyone. Thank you for sharing.

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12/9/2022 01:28:44 pm

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© COPYRIGHT 2018.  ​ALL RIGHTS RESERVED.

This information was funded by the USDA's Supplemental Nutrition Assistance Program - SNAP.  
SNAP helps low-income people buy nutritious food for a better diet.
​To get more information contact the CT Department of Social Services at
1-855-626-6632 or www.CT.gov/dss.


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  • Home
  • Recipes
    • Recipe Categories >
      • Kid Friendly Recipes
      • No Added Sugar
      • Vegetarian Recipes
      • Heart Healthy Recipes
      • Five Ingredients or Less
      • Quick and Easy Recipes
    • Breakfast
    • Breads and Muffins
    • Desserts
    • Dips and Salsas
    • Drinks and Smoothies
    • Meatless Meals
    • Meals with Meat
    • Salads
    • Side Dishes
    • Snacks
    • Soups and Stews
    • Sodium Free Spice Blends
    • Recetas
  • Farmers Markets
    • Find a Farmers Market
    • CT Crop Calendar
    • Using SNAP/EBT at Farmers Markets
  • Education
    • Healthy Eating >
      • MyPlate
      • Understanding The Nutrition Label
      • Added Sugar
      • Healthy Snacking Tips
      • Calories Needed Each Day
      • What is "enough" fruits and vegetables
      • Recipe Videos
    • Budget Shopping >
      • Healthy Shopping on a Budget
      • What Can $16 Buy?
      • Budget Pantry
    • Diabetes >
      • Healthy Eating with Diabetes
      • "Diabetes-Friendly" Recipe Guide
    • Heart Health
    • Exercise Tips
    • Physical Literacy
    • Water First for Your Thirst
  • SNAP4CT Blog
  • Resources
    • DSS Offices and SNAP Help
    • FAQ
    • Free Health Events in CT
    • Organizations
    • SNAP-Ed Events Calendar
    • Healthy Food Pantry Donations