Exercise on a Budget

Not everyone can afford a gym membership, personal trainer or at-home exercise equipment when they're trying to lose weight. If you're on a budget, you may be looking for exercise options that are free or cost very little. Here's a few ideas.

1) Check to see if your company offers an employee health program or health-related benefits to employees. Some companies contract with local gyms for free or discounted memberships for their employees. If your company doesn't have a health program already, consider getting together a group of employees that are interested in one and putting together a proposal for one. Be sure to mention that healthy employees generally don't get sick as often.

2) Start an exercise group. This can be a group of your friends who are also trying to lose weight or put up a few fliers around town. You can do group walks. The time will go by faster if you have someone to talk to. Have everyone bring in an exercise DVD they no longer use to swap with other members of the group. That gives everyone a chance to try a new workout without spending money.

3) Check your local library for workout DVDs. Most libraries offer a selection of movies to their patrons. In an effort to improve community health, many have included popular workout DVDs in their collection.

4) You don't need to spend money on dumbbells. Reach in your pantry for a couple cans for instant dumbbells. Bottled waters work as well.

5) If you're a Netflix member, you may be surprised to learn that they do have exercise DVDs available for rental. If you prefer to save your rentals for regular movies, there are some workouts available to watch online.

6) Jumping jacks and running up and down stairs are good at-home cardio workouts.

7) Instead of a resistance band, you can use a towel for some strength-training exercises.

Weight Loss Supplement Review: Natrol Carb Intercept

Overview
Natrol Carb Intercept is one of the many diet supplements on the market today. It is formulated for low-carb dieters, such as those doing the Atkins or South Beach Diets. The theory behind the product is that it will help block absorption of carbohydrates and help metabolize fats and proteins for energy.

Dieters take 2 capsules immediately before a meal that contains carbs, not to exceed 6 a day. According to the nutrition label, each dose contains 190 mg of calcium, 40 mcg of chromium, 20 mg sodium, and 1,000 mg of Phase 2 Carb Controller, which is white kidney bean extract.

Pros

• Two if its ingredients, calcium and chromium, have been linked to weight loss in scientific studies.
• At $10-15 for a bottle of 60 capsules, it is fairly inexpensive compared to other diet supplements.
• Unlike some diet products, you can purchase this one in stores.
• It doesn't contain common allergens such as egg, wheat, soy, milk or gluten.
  

Cons

• It can be inconvenient having to take pills before meals.
• Because of the white kidney bean extract, it can cause gas.
• Studies on white kidney bean extract as a weight loss aid have had mixed results.
• It does contain sodium, which can be an issue for those that are trying to keep sodium intake low.
  

Overall
There's a lot of mixed reviews on Natrol Carb Intercept. I have actually tried this product twice-one time while on a low-carb diet and the second time while not really dieting at all. While I did lose weight when taking it with a low-carb diet, I suspect the weight loss was probably more from eating right and exercising than the fact I was taking these pills before starchy meals. I didn't lose weight at all when I took it while eating regular.

Rewards for Weight Loss

If you're trying to lose weight, especially if you have a lot to lose, it can be difficult. Having a rewards system in place can not only provide you with motivation, but also keep you going when you're struggling.

The best rewards for weight loss are ones unrelated to food. While having a big slice of chocolate cake for your reward may seem a good idea, it can backfire. Most dieters that work on the rewards system generally take one of two approaches-personal rewards or charitable rewards. It is up to you which one you choose.

Ideas for Personal Rewards

• A day at the spa
• A new book, movie or CD
• A new piece of jewelry
• A new outfit (something you probably need anyway)
• A new hair style
• A manicure or pedicure
• A night out with friends (if you go dancing, you'll burn some calories)

Ideas for Charitable Rewards

• As you lose weight, donate the clothes that are now too big to a local help agency.
• Donate a set amount of money to your favorite charity for each pound lost.
• Donate canned goods equal to the amount of weight you've lost to the local food kitchen.
• Volunteer at your local soup kitchen or school for a set amount of time per pound lost.
  

Pros and Cons of Diet Meals

*Photo by Ronnie B.

If you're beginning your effort to lose weight, you may be thinking about stocking your freezer with diet meals, such as those by Weight Watchers, Lean Cuisine and Healthy Choice. While these can be an aid in weight loss, they can also have some drawbacks.

Pros

• If you don't cook, they can be an easy way to ensure you're eating right.
  
• They're quick. Most cook in under 5 minutes so they're great when you're busy.
• If you're on a specific weight loss program, such as the South Beach Diet or Weight Watchers, they can make it easier to eat the right foods.
• You don't have to measure portions. It's already done for you.
• You don't have to calculate the calories in a recipe. It's on the box.

Cons

• Many are high in sodium, which can be a problem for those that need to follow a low-sodium diet.
• They can be expensive.
• If you don't learn portion control and what to eat, you may find yourself regaining the weight after you stop buying them.
• Some are quite bland.
• If you're a picky eater or allergies to certain ingredients, you may run into difficulty finding meals.

Diet Program Review: Spark People

Overview

Spark People got its start when founder Chris Downie decided he wanted to “spark” others to reach their goals. The program, unlike the majority of weight loss sites, is completely free. The site provides a number of tools for weight loss and better health, articles to increase your knowledge of healthy living, and forums and teams to interact with other dieters. If you can't find a team that interests you, you can also start your own. Members are provided with a Spark Page, similar to a profile, and a blog.

The website was voted best online health site in Business Week's 2006, 2007, and 2008 “Best of the Web” awards. Several members have been featured in popular magazines such as People and Woman's Day after reaching their weight loss goals.

Spark People has a few sister sites. Spark Recipes offers member and expert-submitted recipes with nutritional information. Spark Teen teaches teens about healthy weight loss. Baby Fit helps expectant mothers keep in shape during pregnancy.

Pros

• It's completely free. The site is supported by funds from the founder and advertising.
• You get expert advice in health, nutrition, fitness, and motivation through articles. The experts also participate in the forums so if you have a question not covered in articles, you can ask.
• Meal plans are offered. Low-sodium, vegetarian, and low cholesterol meal plans are only a few of the meal plans to choose from. For those that prefer to craft their own meal plans, you can turn meal plans off and use the food log to track and calculate your intake.
• Fitness plans are also offered. Just fill in a few details to have the program automatically calculate how many calories you need to burn through cardio and put together a strength-training regimen. Like the meal plans, you can turn this feature off and just use the fitness log to track exercise.
• It is friendly to other diets. If you are on Weight Watchers or another diet, you can still use the tools.
• Spark People has an awesome community. Whether you're in the forums or you join one of the many groups available, the members are the most supportive I've found on any website.

Cons

• Since it is online, dieters without internet access can't use the site.
• Dieters that need face to face contact may find that Spark People doesn't work for them.
• There is advertising on the site. While it is low-key, some may not like seeing ads. Also, while efforts are made to keep out fad diet links, some occasionally slip through. I will say that in my experience, the offending ad is usually removed fairly quickly once Spark People finds out about it.

Overall

For the dieter on a budget, you can't go wrong with Spark People. The combination of tools, education and support make it an excellent program not only for dieters, but also for anyone wanting to begin a healthier lifestyle.

Your Scale May be Wrecking Your Weight Loss Efforts

*Photo by Asif Akbar.
One of the most dreaded aspects of dieting is getting on the scale to check your progress. Dieters may weigh in daily, weekly or less often. However, weighing yourself to see how good or bad you have done may be wrecking your weight loss efforts.

If you weigh in daily, you will find that your weight fluctuates. While it is completely natural for our weight to fluctuate, seeing the scale heading in the wrong direction can be upsetting. For an emotional eater, the weigh in can turn into a danger zone. If you give in to emotional eating, the next time you get on the scale, the higher number may be a result of the previous day's excesses. This can quickly turn into a vicious cycle.

A scale only shows process in terms of pounds lost. It is possible to lose fat, but not see a difference in the scale. This can be upsetting for dieters that rely on the scale to determine their progress. If you are building muscle in your efforts to lose weight, the muscle may be replacing fat. Instead of relying solely on the number the scale gives you, look at other factors. Use a measuring tape to check for loss in inches. Check to see if your pants feel looser. Take a good look in the mirror; you will probably find you look slimmer than before.

Weight charts have drawbacks. Most weight charts do not account for differences in body frame size. If your goal is for the number on the scale to match what the weight chart says you should weigh, you may find yourself looking sickly. For instance, in my case, one weight chart said I should weigh between 108 and 132. However, I have a large frame and I would look like I had an eating disorder if I went down to 108. I suspect even 132 would be pushing it.

No Diet Weight Loss Tips

Weight loss doesn't just have to be about dieting. There are other ways to drop the pounds without counting every calorie or being a slave to a treadmill.

Tip 1- Dish Downsize
When you switch to using a smaller plate, it tricks your brain into thinking you have more food. Researchers at Cornell University did a study using ice cream. They found that the subjects that had the larger bowl ate 30% more, yet didn't think their portion was any larger than that of subjects with a smaller bowl.

Tip 2-Don't clean your plate
"Clean your plate." is an often heard command of parents to their children. However, this advice can be detrimental to your weight loss efforts. By focusing on how much food is left on your plate, rather than whether you feel full yet, you run the risk of eating more food than your body actually needs or wants. So the next time you're tempted to clean your plate, take a minute to stop and think about whether you're truly hungry.

Tip 3-Look for unexpected exercise
If you're busy, you may not have time to do a full workout. So look for little ways to sneak in a little exercise in your day. Take the stairs instead of the elevator. Instead of parking close to the door, park farther out in the parking lot. While these seem like little things that won't have much impact, you may be surprised. Depending on your weight, you could burn 6-12 lbs a year with these two little changes.

Tip 4-Build some muscle
When you build muscle, you increase your calorie burn. At rest, 1 lb of muscle burns approximately 6 calories a day. It doesn't seem like much, but it adds up. Also, because muscle is more compact than fat, increasing muscle has the added effect of making your appear slimmer.

Tip 5-Drink more water
If you drink a lot of caffeine-rich beverages, you probably have some retained water. Drinking water will help flush this excess fluid. Also, if you replace just one 8 oz soft drink a day with water, you can drop around 10 lbs a year.

Recipe: 15 Bean Soup

*Photo by Zsuzsanna Sebok.
15 Bean Soup is a delicious addition to your weight loss meal plan. With 9g of fiber and 8g of protein in each serving, it will fill you up and keep you full for hours. Since this involves very little prep and basically cooks on its own, this soup is great for busy people who struggle to find the time to cook a healthy meal. It is also an economical choice for dieters on a budget.

You can find a bag of 15 bean soup mix in most grocery stores. It is usually found near the dried beans. If you prefer, you can also mix your own using a variety of beans. Just add equal amounts of each bean to your mix. Don't worry if you end up with more or less than 15 beans in your soup. Variety is what personalizes it.

• 1 lb mixed beans, either your personal mix or store-bought
• 2 cloves of garlic, minced
• 2 bunches green onions, diced
• 1 stalk celery, diced
  
• 1 Tbsp oil
• 1 lb chopped meat
  
• pork or ham bones
  
• 2 Tbsp your choice of herbs
• 1/2 tsp red pepper flakes
• 32 oz broth
  

Cover beans with water and soak overnight. If you forgot to soak your beans, you can also boil them for a few minutes, then let sit for an hour before using. Whatever method you choose, drain, rinse and set aside. In bottom of crockpot or slow cooker, saute celery, onion and garlic in oil. Add beans, broth and bones. Bring to low boil and simmer 3 hours. Remove bones. Add meat, herbs and seasoning. Return to low simmer and cook 6 hours. Season to taste with salt and pepper.

This recipe is easily adaptable to your preferences and what you have on hand. If using a store-bought mix that contains a seasoning pack, you can omit the herbs and seasoning in the recipe. Vegetarians can omit the bones and meat and use vegetable broth or water for the liquid. Most people use chopped ham for the meat, but my family prefers smoked sausage so I use turkey smoked sausage to keep it healthy and diet-friendly. If you don't have garlic, onion or celery, you can use the powdered versions found on the herb aisle at your local grocery store. Do keep in mind that if you choose to use garlic or celery salt, you need to use it sparingly as the salt can overwhelm the soup. For herbs, I usually use thyme, bay, oregano and basil, but you can use whatever you have on hand or prefer.