Want to lose weight, and also work on spending less? Good news - you can combine both goals and maximize them together.
The simple equation for weight loss is that you have to burn more calories than you put in your body. Exercise is key to a slimmer waist or leaner body, but an even bigger factor is your diet. The sad truth is that, as of 2017, 64% of Canadians over the age of 18 are overweight or obese, and about 30% of children aged 5-17 are overweight or obese.
Our diet is the major culprit, with Canadians seeking the ease (and addictive sugar content) or processed foods and sugary drinks.
But you shouldn’t get discouraged. It is a major lifestyle change to drastically change your diet, but the good news is that by tying that goal into a cost-saving one, you’ll have double the motivation to keep it up! Read on for our tips to help you save money at the supermarket while also working towards slimming down.
1. Eat more whole foods
Our number one tip for your weight loss journey is to minimize processed foods and cook more using fresh superfoods, veggies and protein. It may be less convenient, but cooking your own food is the only way to ensure you know exactly what’s in your food.
A cost-saving tip for buying veggies and fruits is to skip the supermarket for these items and look to farmer’s markets or corner stores. Often these shops not only have a better price on produce but better quality of produce in general.
Also, if you go near the end of the day, you may be able to negotiate better prices.
2. Cook in large batches
The best way to stretch your food dollar and still eat more healthy is to prepare food in large batches so you will have leftovers. Choose recipes that provide a lot of servings, keep what you plan to eat that week in the fridge and freeze the rest.
If you tend to not want to cook during the week because of work, you are not alone. Instead of eating frozen pizzas, do some meal prep!
You can cook your meals for the week on Sunday and then not have to worry about buying lunch or having to cook dinner. Incidentally, buying lunch from a restaurant or fast food joint also inflates your food budget and your stomach.
3. Portion control
It’s not just what you eat, but how much you eat as well. When you’re having a snack, don’t bring the whole bag to your couch or desk. Instead, portion out a healthy amount in a bowl or cup and eat it mindfully, focusing on the taste.
Paying attention when you’re eating will also help you avoid the desire to stress eat.
You may also want to try a smaller portions diet so you’re not eating three large meals a day. Eating a large meal causes your blood sugar to spike, and can result in further cravings. “Grazing,” or eating smaller meals throughout the day, helps keep your blood sugar level stable.
4. Have a grocery list and stick to it
Many grocery bills end up a lot larger than intended due to impulse purchases.
Supermarkets set up their aisles in such a way that you will walk past other items you might want to buy at the last minute. It is important when you are making this important lifestyle choice to create a list of the healthy groceries you want to buy and stick to it.
That doesn’t mean you should deny yourself treats. If you factor them into your food budget you are less likely to go overboard buying last-minute snacks.
And whatever you do - DON’T SHOP WHEN YOU’RE HUNGRY! You’re far more likely to cave on buying unhealthy snacks if you’re feeling hunger pangs. Make sure you have a meal or a snack beforehand!
5. Plan your meals around supermarket sales
Rather than automatically shopping based on your usual taste, look to buy ingredients that are on sale. For example, try to base recipes you cook on a lean ground turkey or chicken breast that’s on discount at your local grocer.
If you find a great sale and also have a large freezer, stocking up on meat when it’s cheap and freezing it for later is a great way to extend your food budget.
6. Pad your meals with healthy whole grains and beans
To reduce your meal budget, consider adding beans or whole grains such as quinoa, freekeh or brown rice. These items are low in cost and high in dietary fibre and nutrition.
Whole grains also have a low glycemic index, meaning they help keep your blood sugar down and keep you feeling full longer.
7. Eat more eggs and veggie protein
If you live in a meat-heavy household, consider other, cheaper protein sources for your meals.
For example, eggs are extremely versatile and can be used to make all sorts of exciting dishes such as quiche or frittatas.
Some other options include canned fish, beans, lentils, chickpeas, tempeh or tofu.
8. Grow your own vegetables
Supermarket vegetables are often devoid of nutrients and taste due to the poor soil quality that results from factory farming. Growing your own vegetables is not just a fun hobby itself, but also provides you with delicious produce you’ll be proud to serve to family and friends.
9. Skip breakfast cereal - or make your own
Breakfast cereal is a big morning ritual for some, but many kinds of cereal are chock full of sugar and preservatives that will lead to cravings before lunch. The same goes for cereal bars as a snack.
Try making your own cereals with unsweetened granola, nuts and berries. Oatmeal is another great breakfast option as it is well known to reduce both cholesterol and cravings. Just keep it simple - don’t add a pile of brown sugar to it (try cinnamon instead!).
10. Reduce sugar and alcohol intake
This one is a major whammy, and probably one of the most difficult lifestyle changes for some. It also happens to be one of the most important for weight loss. We’ll start by saying that you don’t need to fully cut out each of these items (though some people do), but you definitely need to minimize consumption.
Added sugars are empty calories that are a major contributor to weight gain and blood sugar issues. Even naturally sweet products like fruit juice are also problematic, as they have all the sugar but none of the fibre of the fruit. Alcoholic drinks are similarly high in calories but low in nutritional value.
Minimizing the consumption of both is a major milestone towards your fitness goals - and cutting down on alcohol will also save you plenty of cash.
Want help developing a custom meal plan to help you lose weight? Our Toronto personal trainers are certified to provide dietary advice that works in tandem with your fitness goals. Contact us today for a free fitness and diet consultation.