22 Tips to Eat Healthy and Lose Weight on a Budget

22 Tips to Eat Healthy and Lose Weight on a Budget

Are you looking to shed some extra pounds without breaking the bank? Losing weight doesn’t have to mean spending a fortune on expensive diet plans, supplements, or gym memberships.

In fact, with a few simple tips and tricks, you can achieve your weight loss goals while staying within your budget. Whether you’re a student, a single parent, or just looking to save money, we’ve got you covered. So grab a pen and paper, and get ready to take notes on our budget-friendly weight loss tips!

You might also like our guide for eating healthy on a budget!


When it comes to eating healthy and losing weight, we often focus on what we eat, but what about what we drink? The truth is what you drink can significantly impact your overall health and your ability to lose weight.

Unfortunately, many drinks we consume regularly are high in sugar, calories, and unhealthy ingredients that can derail our weight loss efforts. But fear not! This drinks section will provide a few tips to save money and lose weight.

1. Drink Plenty of Water

Drinking enough water is essential for weight loss, and it’s free! Plus, poor hydration often contributes to feelings of hunger, leading to spending on snacks and food.

2. Replace Sugary Drinks With Water

Cutting out sugary drinks like soda and juice can save you money while helping you lose weight. You can add calorie-free flavoring if you absolutely hate water.

3. Cut Back on Alcohol

Now for the one that nobody wants to hear. Alcohol is high in calories, has no nutritional value, and can interfere with weight loss.


Food is one of life’s greatest pleasures, but it can also be one of our biggest challenges when it comes to eating healthy and losing weight on a budget. With so many options and conflicting information out there, it can be tough to know what to eat and how to do it without breaking the bank.

This food section will show you how to make healthy and affordable food choices to help you reach your weight loss goals.

4. Reduce Waste

The average household wastes about $1,500 worth of food every year. You can save about $100 monthly by repurposing foods or having leftovers.

5. Eat More Vegetables

Vegetables are low in calories and high in nutrients, making them an excellent choice for weight loss on a budget.

6. Skip Organic

Fruits and vegetables don’t have to be labeled organic to be healthy. In fact, you can save about 30% by not buying the organic label.

7. Buy Canned and Frozen

Canned and frozen fruits and veggies are generally cheaper, last longer, and are just as nutritious as fresh produce.

8. Use Beans and Rice

Beans and rice are some of the cheapest foods you can buy. They also happen to be great for your waistline if you stick to one serving per day.

9. Make Your Own Meals

Cooking at home is cheaper and healthier than eating out.

10. Shop the Perimeter

The grocery store’s perimeter is where you’ll find fresh, healthy foods like fruits, vegetables, and lean meats.

11. Eat Lean Proteins

Lean proteins like chicken and fish are affordable and can help you feel full.

12. Meal Prep

Preparing your meals in advance can help you save time and money.

13. Use Smaller Plates

Using smaller plates can help you eat smaller portions.

14. Eat Slower

Eating slower can help you feel full and avoid overeating.

15. Avoid Eating Out

Eating out can be expensive and often involves unhealthy choices.


We all know that exercise is crucial to any weight loss journey. It helps us burn calories, boost our metabolism, and build lean muscle mass that can help us look and feel our best. But when you’re on a budget, finding ways to get active without spending a lot of money can be tricky. Luckily, in this exercise section, we’ll share some affordable and effective ways to get moving and burn calories, no gym membership required!

16. Walk More

17. Take the Stairs

18. Use a Fitness App

Plenty of free fitness apps can help you track your progress and stay motivated.

19. Work Out at Home

Working out at home is free and can be just as effective as going to the gym.


When it comes to losing weight and eating healthy on a budget, it’s not just about what you eat or how much you exercise. Your overall lifestyle plays a crucial role in reaching your weight loss goals and maintaining a healthy weight in the long run. Many lifestyle factors can impact your weight loss journey.

In this lifestyle section, we’ll explore some simple and affordable lifestyle changes to help you lose weight, feel better, and live your best life on a budget.

20. Get Enough Sleep

Getting enough sleep can help you avoid overeating and improve your overall health.

21. Practice Mindfulness

Mindfulness can help you avoid emotional eating and make healthier choices.

22. Use Free Resources

Plenty of free resources, like our website, can help you learn about nutrition and fitness.

Eating Healthy and Losing Weight on a Budget

Congratulations! You’ve made it to the end of our guide on how to eat healthy and lose weight on a budget. By now, you should have plenty of tips and tricks to help you achieve your weight loss goals without breaking the bank. Remember, it’s not about spending a lot of money on fancy diets or gym memberships. It’s about making smart choices and being mindful of your health and wallet.

If you’re looking for more resources to help you eat healthy on a budget, remember to check out our Eating Healthy on a Budget Guide. This guide is full of helpful tips and recipes to help you save money while still enjoying delicious, healthy meals.

And if you’re ready to take your weight loss journey to the next level, explore our Free Workout section. Here, you’ll find a variety of free workouts that you can do at home, no equipment required!

So what are you waiting for? Start putting these tips into action today and start feeling healthier and happier on a budget.

In 2013 I attended TVCC with my studies focusing on nutrition and biology. After leaving TVCC I pursued a career in inbound marketing and have worked in many different industries including health and fitness, firearms, coaching, and many more. I spent 6 years training for powerlifting and 6 years after training for a bodybuilding show in Idaho, which sadly did not come to fruition.

0 comments on “22 Tips to Eat Healthy and Lose Weight on a Budget

Leave a Reply