Wednesday, May 26, 2010

shrink the size of your waist without shrinking the size of your wallet

Ok, it's been almost a month since my last post but I'm back and that's what matters!

I promised some advise on dieting on a budget so here we are.

First of all, I am not thin, I've never been thin, I will never be thin (it doesn't suit me), but I'm working on being fit and healthy - some thing I can only remember being once in my life.  My point is, I'm not giving you a miracle weight loss solution here, I'm not going to tell you some ancient secret to cut out tummy fat forever (yes I've seen that ad too - and for the record, it's not a secret: change what you eat and you'll change the way you look...DAH!).  I am going to tell you a few things that can help you on your weight loss efforts without breaking the budget.  

In my opinion, all weigh loss programs are basically the same: make a commitment (usually involving payment), change your lifestyle, see results.  As I'm sure we all know, many of us are yo-yo dieters, going up and down on the scales, constantly changing our lifestyle choices and spending money only to slip again.

This time, I've decided to rely on myself and what I've learnt over the years of yo-yo-ing to find what suits me best.
Following from the basic outline of a weight loss program (above) we can create our own program.

1. commit.
Before doing anything we need to know why we're doing it and what we really want to achieve. We need to set goals.  You can do a google search to find goal setting techniques that suit you, try here for SMART goal setting.  I sat down with my partner and worked out who we want to be in 5 years time - so my weight loss is part of a bigger goal, then we gave ourselves a time frame - we chose our son's 2nd birthday as a deadline, and I drew up a calendar that we check off every day that passes and what we want to achieve by that date.
so my commitment for weight loss became 12kg loss in 15 weeks. Notice no money was involved here!

2.  lifestyle change.
This is the hard part.  I know what I need to do to loose weight, I think we all do!  use up more energy than I put into my body, ie. eat well and exercise.  
Firstly, if its been a while since you've exercised, or if you have dietary concerns, see your GP or go to your local public health clinic before you make any dramatic changes.
Now, here is where I'm going to sound like a hypocrite, hear me out, I've justified this to myself and you can't make me change my mind!
I will give you advise on lifestyle changes that wont break your budget, and they have worked for me, but I invested in myself this time, knowing what will work for me and knowing that I've fitted it into our budget.  Don't worry - I'm not going against everything I stand for, just the opposite in fact.  I have paid, yes, but I've paid only what I think the goods and services are worth to me (no $7 'milkshakes' for me thanks!).  

Free tips:
drink water.  We should do this regardless of fitness goals!  fill bottles with water and keep them in your fridge, at your desk, in your car, in your handbag, in the pram, EVERYWHERE!  Cut down or out other beverages from your shopping list - save $$ and calories!
byo.  I've started taking a thermo-cup of coffee with me to the playground where I am often tempted to duck into the coffee shop.  I know that I can save a few $$ a week and I wont forget to take it skinny! I also buy the low-fat Jarrah coffees and hot-chocolate powder drinks when they are on special, meaning I'm not stuck with boring coffee while the other mums have something a little fancy in there take-away cups.  (side note: saving the environment by not using paper cups too!)
use the www. there are endless sites for low-fat recipes (google came up with 5.2 million in 0.23 seconds!) and meal plans are available all over the place too (google go around 500,000 in 0.19 seconds).  If you need to cut costs and your internet bill is the next budget cut, try your local library for free internet connections.
WALK!!!!!! the ultimate free exercise. walk anywhere and everywhere as long as you comfortably can, as fast as you comfortably can.  Simply as that.

Things I've paid for because I believe they are worth the price:
fitness dvds - though I also borrow from my local library to save money and keep my workouts interesting - FREE! dvds are great for rainy days (like today!) when walking isn't a pleasant option. 
fitness classes - my local gym offers group boxercise classes with a personal trainer for $10 each in 6 week blocks, I love this class and it gives me something to do just for me - without a toddler in tow, as they are held in the evenings when my partner gets home from work (gives him father-son time too).
Weight Watchers - I signed up for their online program to use their online tools for weight tracking and point counting, I've used this in the past and like their system a lot, the online is a cheaper option and suits my unpredictable schedule well.  You can find a few websites that provide a similar service (weight tracking and calorie counting) for free - try http://www.weightcontrolsoftware.com/.
Wii fit plus - ok, I hear you, WOW big ticket item Economummy! I love this new toy of mine.  My dad found a Wii console, brand new for over $100 off rrp on an online auction site because it was in a ripped box! My partner bought the Wii fit plus package to go with the Wii with our saved 'fun money'.  We play a game of bowling or golf or try a new 'sport' every night after our son goes to bed.  It's much more fun and active than channel surfing and it's great for our fitness, relationship and for relaxing!  Search Amazon.com for Wii fit plus

3. see results.
This is harder than it sounds.  It's not just a matter of looking in the mirror.  Keep track of your weight once a week, preferably at the same time each week.  I 'weigh-in' every Monday morning before breakfast and record my loss on our 15week challenge calendar as well as on my online weight tracker.  The trainer for my boxercise class also reminded me that sometimes our efforts aren't seen on the scales but in our shape, so try to measure your waist and other 'problem areas' and actively take note of how your clothes fit and sit on you every week too. If you don't have a tape measure and scales at home you can have yourself measured and weighed at your GP's office or your local public health centre or you can print a tape measure here.

I think that's enough information for a full blown overload!
If you're interested getting healthy, the government has several campaigns to get us thinking about our health, try: Measure Up, go for 2 and 5, and (not government run) CalorieKing.