A lot of people believe that weight loss is an expensive process that requires a lot of money and special products and services. While some require medical support, most people are healthy and can solve all their weight issues with a balanced diet and exercise.

I am usually very skeptical and I don’t like to spend a lot of money unless I am 100% sure of the outcome so I can say all my weight loss process was free. Of course, I spend money on food, but  I spend less money now than when I ate tons of sugar and processed food. So here are some tips to help in your weight loss journey without breaking the bank.

Youtube is the solution

I’ve heard time and time again: “I don’t have time to work out”. That’s not true. Everyone has 20 minutes a day to do something. It doesn’t take much. My workout routine lasts between 20 – 45 minutes. It depends on how much time I have in the morning and how early I’m willing to wake up.

I workout at home. It’s free, easy, saves me a lot of time and it allows me to fit the workout to my routine. And Youtube just makes my life so much easier. There are lots of great videos and serious programs that will allow you to get the results that you want.

Some of my favorite channels include Popsugar Fitnessblogilates, Rebecca-Louise, Yoga Journal, and Cosmo Body. Variety is key not only to keep the workout interesting but also to get results long term. The body adapts very easily, so it is very important to constantly change to keep getting results.

When it comes to food, keep it simple

Fresh fruit and vegetables

People pay a lot of money buying sugar-free, gluten-free, dairy-free, low-fat, or whatever the current trend is. I did the same when I started my weight loss journey, but I soon learned that it’s purely marketing. If you have an allergy or intolerance, there are a million healthy and cheap options to replace it.

Personally, I keep it simple – except for dairy, I make everything from scratch. My shopping list includes different flours, seeds, nuts, spices, fruit, vegetables, oils, vinegar, and eventually dairy and meat. That’s it.

I buy ingredients to make food. That’s the best way to keep away from unnecessary additives, preservatives and all added sugar and salt that is hidden in most processed food. There are literally millions of easy healthy recipes online. All you have to do is google it.

Everything that seems too good to be true, is too good to be true

Take advantage of bulk stores
Use containers to store your bulk ingredients

There are countless claims of miracle diets, supplements, and products that will make you lose weight overnight. There is not one single thing that will make you magically lose weight. Yes, there are a few superfoods that will boost your metabolism and help with weight loss, however, for the most part, you can do without them or go for a cheaper substitute.

As long as you have a well-balanced diet and exercise regularly, you will achieve your goals. Just be consistent and the results will come.

Find out more about what you’re eating

Google screenshot
Google is free. Use it to your advantage!

One of the first changes I did when I decided to change my eating habits was to read the ingredient list in the package. Most things I buy now don’t even have an ingredient list, but when they do, I read it carefully.

When buying processed food, the fewer ingredients the better, and every time I see something different and I buy it, I research about it. And that doesn’t mean reading one article thing about it. I look for medical research, tests, articles, blog posts, anything I find interesting. It might sound boring, but when something is bad for your body, you’ll find out about it right away.

I also like to read about fruits, vegetables, and different seed, grains, and nuts that I try. They are all very nutritious, but learning how to better combine the nutrients, will have your body performing much better.

Of course, there will be controversy about some food, so just find information about it. When it comes to food, there is no absolute truth. You might be allergic, intolerant or simply hate something super healthy. Ultimately, you have to eat and pay attention to how you feel. That’s what matters the most.

Now what?

I know this is a lot of information and I did not learn everything I know today overnight. There was a lot of trial and error, a lot of failed diets, and a lot of wasted money until I learned all this. It takes time, but anyone can do it, one step at a time. I’ve been trying to lose weight for over 15 years, but I was only able to reach the weight I’ve always wanted 3 years ago. I know what it is like to be overweight and feel that nothing will ever change. But trust me, it does. All you need to do is change your mindset.

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