Keep track of what you buy: We could not possibly emphasise this enough. It is highly important that you know what you are going to buy before you to go the supermarket, to avoid any temptations once you get there. Remember that the bigger the supermarket, the harder it will be to stick to your shopping list but the more chance you will have to find what you want while sticking to the budget.

Consider cooking: We all are tempted by ready meals but sometimes food preparation requires very little effort. Remember that cooking does not always mean spending 3 hours in the kitchen and using all the bowls you have available in the kitchen: sometimes cooking involves just stirring a sauce for 15 minutes or chucking everything in the oven for 20. Effortless cooking exists, and will save you both money and ingesting extra calories you don’t need.

Frozen veggies: Sometimes it is nice to have fresh vegetables available. However, when on a tighter budget, you might want to consider frozen vegetables. They are much cheaper and come in much greater size than fresh ones. Sometimes they are even healthier because they get frozen when fresh. They also might have less preservatives than fresh vegetables.

Make food last: If you buy food that lasts you are less likely to spoil food. Canned food is good for example. Try to go for the most unprocessed item. For example, take a can of peas rather than a can of creamy peas or semi-processed foods in a can. As a rule of thumb, avoid anything that has a creamy sauce in it.

Go wholegrain: Try wholegrain bread rather than processed white bread. This might be a bit more expensive but you might find that you will want less bread on every meal. Again, this is a money-calories saver!

Bulk buy and watch your portions: We all know that the bigger the size of the product, the more you save. Try to buy things in the bigger size…but don’t forget to watch your portions once you are home! It would be a good idea for you to look at the box before you open it and figure out how many meals the product can give you. For other products, you can approximate a portion on the spot: for example, you will find that you can portion a single generous portion of rice with an espresso coffee cup.

Walk to and from the supermarket: Don’t forget to exercise! And why not exercise whilst running errands! If you live relatively close to a supermarket, you could try and go to the supermarket on a weekly basis. In this way you will: save the money for petrol on the car; exercise and utilise excess calories and come back with less food at home to munch on, which, in turn, will help you control your impulses.

For more tips on how to stay on the budget and lose weight, visit: http://www.nhs.uk/Livewell/Onabudget/Pages/Savemoneyfood.aspx

]]> http://www.loseweightin2weeksinfo.com/dieting-on-a-budget/feed/ 0 http://www.loseweightin2weeksinfo.com/heat-and-weight-loss/ http://www.loseweightin2weeksinfo.com/heat-and-weight-loss/#comments Wed, 17 Jul 2013 16:04:55 +0000 admin http://www.loseweightin2weeksinfo.com/?p=43 Isn’t it lovely that we can now stroll around the park without a jacket on? Of course. However, as you might already have experienced in these past few weeks, the heat might also become too much to handle all of a sudden. So how do we keep on losing weight healthily without any drastic changes and without fainting?

Here are some thoughts on how to deal with weight loss during hot days (for more tips, feel free to read this article from the Huffington Post).

Do not stop exercising: You cannot stop going to the gym just because “it is simply too hot to exercise”. If your gym is not air-conditioned, find another method of exercising. For example, go swimming instead. Another alternative is to change the times when you exercise: try to change your schedule so that you can do your exercising routine when the temperature is not spiking (i.e. either early in the morning or in the late evening).

Keep Hydrated! Water is the answer to a lot of questions. For example, if you are asking yourself: “what do I do if I feel my exercise drained me out?” or “how do I deal with the heat when it is simply too much?” the answer is: drink water. You can add some herbs (like mint) if you are bored of drinking plain water, but do not stop drinking as dehydration is not your friend.

Take advantage of the weather: Instead of complaining about how hot it is, try to enjoy the temperature! Obviously wear sunscreen or walk in the shade…but be active! If you usually go to your local shop in your car or with a bus but you know that it only takes a few more minutes to walk it, try going on foot this time. You will be grateful to have done so not only because you are consuming calories, but also because you’ve skipped being on a super-hot means of transportation that would only get you sweaty and frustrated.

Do not over-eat: The weather is an extra boost of motivation to eat less. It is common for people to be less hungry if the weather is hot. If you are one of the lucky ones, your body will not be as hungry as usual. If the hot weather does not usually make you less hungry, remember to eat less anyway, otherwise you will feel very bloated and unable to move (we’ve all felt that way and we know that’s not a nice situation to be in).

These 4 tips should help you stay on track and help you keep your losing weight habits during the summertime. Remember: even though it seems like you are losing weight in the heat, you are not. This is just a myth. The weight loss sensation is only your body losing water so keep hydrated! If you do not exercise, adjust your eating habits, and live a healthier lifestyle, you won’t lose any actual fat.

Here’s a few tips that might help us all with this:

• Buy healthy snacks: when you do your food shopping, make sure you are full. This will help you buy snacks that are good for you and, in turn, keep the weight off. When we get home from work we are likely to be too lazy to go back out and buy a fatty snack. Therefore, make what you have in the fridge and counters what you should eat, and before you know it you’ll get used to and will want healthy snacks. Be creative with it and make sure you always have something ready for when you feel hungry. Carrots, beans, salad and fruit (in moderation) are all amazing snacks.

• Keep active when you need it most: when you have had the odd heavy lunch or dinner with family or friends, remember to go for an extra jog or a swim that evening or the next day. That way your body gets used to burning calories at those times and (hopefully) you learn to make those special occasions even rarer.

• Pay attention to why you are eating: sometimes we eat because we are stressed, depressed or just bored. Pay attention to what you eat. If you forget, put a sticky note in your fridge to remind you to ask yourself “why are you eating?”. If it is not because you are genuinely hungry and you just “feel like something”, then think again. Drink water or have a carrot instead.

• Watch out when eating out: eating out is really tough if you are on a diet. However, there are ways to prevent you from feeling uber-guilty after eating a 3 course meal. You can try to have two sides/appetisers rather than a main, order a kid’s meal or simply share the meal (or part of the meal) with someone. If you have a favourite restaurant that you go to, make sure you know their menu very well and find in there that really good main/salad or other veggie-based meal that you really like, just in case you do want a main course.

• Keep testing yourself against your skinny clothes: once in a while, when at home…try those skinny jeans that make you feel so good. If you can’t fit in them, don’t worry. If you try them on occasionally (once or twice a week), then your mind will think about fitting in them and you eventually will!

• Motivate yourself: Long-term dieting and keeping track of your weight is hard. We somehow assume it should be easy but it is not. If we start thinking and appreciating the efforts we are doing, it will be easier to feel good about ourselves and stick to the diet. Also, congratulate yourself and celebrate your successes by going out salsa-dancing, by going for a walk with a friend or to the cinema.

• Drink Plenty of Water: water’s importance can be underestimated. Especially with the summer heat, it is essential to drink plenty to keep our bodies hydrated. Water drank during a meal can make you full faster as well.

• Track it: finally, if you want to stay on track, make a track! Have a food journal, a workout schedule and keep on crossing on your calendar the days when you stick to your diet and they will become an extra boost of motivation

For more tips on long-term healthy dieting, visit http://www.nhs.uk/Livewell/loseweight/Pages/keep-weight-off.aspx

• Eggs: eggs are a great source of protein and have exclusive antioxidants. Furthermore, they are very low in fat, contain vitamin A, B12, B2 and B5 and plenty of amino acids. Finally, they also contain a substance called choline, which affects, in turn, the production of acetylcholine. The latter has been associated with mediating intelligence, mood and memory.

• Canned Tuna: this is great for light lunches or snacks. It contains mercury, so it shouldn’t be eaten every day. You can think of having it once a week. It benefits your diet because it contains Omega 3, iron, potassium and Vitamin B12. Also, you can easily vary and eat it with vegetables, low-fat mayonnaise, potatoes or salad.

• Plain yogurt: this is great as a dessert, snack or for breakfast. It is a great source of calcium and it helps your gastric system to function correctly.

• Tomatoes: high in vitamin A, C, calcium and potassium, tomatoes are great for your eyes, and are also anticarcinogenics.

• Spinach: Popeye was right. Spinach is a great source of iron, magnesium, many antioxidants and is also a very easy-to-cook vegetable. It is also a source of folic acid, and it is better to steam it than boil it.

• Beans: a cup of beans is a great source of fibers. Their consumption is also thought to reduce the risk of heart disease, type-2 diabetes and high blood pressure. You should regularly mix and match and use them in salads or in soups.

• Broccoli, cauliflower and cabbage: these are vegetables that make you feel full fast and are great to fight cancer, heart disease and other life-threatening illnesses. Again, steaming them is the best way to cook them.

So next time you get to the supermarket, remember this list of helpful foods you could get more of instead of the usual crisps!

Remember: variation is very important. It is key not only because if you vary, you don’t get bored of what you are eating but also because your body needs several different nutrients and you need to keep the balance right. Obviously, if you have been diagnosed with diabetes or a weight-related condition then you must first of all stick to your doctor’s or nutritionist’s advice.

Click here for more tips on how to make a healthy grocery list.

You’ve decided you want to lose weight: now what? The key point here is: how bad do you really want to lose weight?

If you stick to your plans and make that extra effort every day, you will achieve your goals. Here are some long-term, healthy tips that can get you into the mind-set of losing weight with almost any type of diet (or even without following a specific diet plan):

1. Go grocery shopping with a full stomach: you’ll be surprised how much that makes a difference to what you find in your fridge the next day. Make sure half of what you get is either a fruit or a vegetable. 

2. Plan your meals: when you don’t plan your meals, you end up eating the quickest thing you find because you are hungry and cannot be bothered to choose. Instead of going to starvation mode or buying that ugly-looking sandwich, plan ahead. If you can’t be bothered to plan every single day what you are going to eat the day after then simply do it every week right after your weekly food shopping.

3. Remember to drink: our bodies run on water. Sometimes when you feel hungry you might just be thirsty. Also, have a full glass of water before any meal: it will make you feel full earlier. Green tea is also good as it contains polyphenols that can help burn fat (although the thermogenic impact is modest). Don’t go too mad on the green tea as it contains caffeine, so just a couple of cups a day is enough.

4. Schedule a physical activity: whether it’s dancing, running or going to the gym, find the activity that suits you best, add it to your weekly plans and stick to it.

5. Don’t obsess: don’t feel guilty when you are out with friends and you have a bit more food than what you wanted. Don’t weigh yourself too often: once a week is enough. Set out achievable goals. Every time you feel like you haven’t done enough, instead of feeling frustrated do something about it the next day.

For even more tricks, check out the Reader’s Digest 20 weight-loss tips