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Weight Loss on a Budget Tip #17: Consider Joining a DietBet

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dietbet articleIt’s time for Weight Loss on a Budget Tip #17: Consider Joining a DietBet.  So, what is DietBet?  It’s a online diet contest/weight loss betting pool site that gives you 28 days to lose 4% or more of your weight.  If you meet the goal you get a cut of the pot of everyone’s bets.  Bet amounts vary.

“DietBet is a game where you’ve got 4 weeks to lose 4% of your starting weight. To begin, everyone puts money into the pot. After four weeks, whoever’s hit their 4% goal is a winner and splits the pot.” – dietbet.com

Kinda cool, right?  It’s a new school take on the old school practice of weight loss pots at the office, among friends, etc.  You can start your own dietbet and compete with friends, with family or you can find a contest on the DietBet website.

Is it legit?  They have a lot of controls to try to ensure fairness.  You can check out the details on their website.

“Players will submit official weigh-in photos at the start and end of a game. DietBet will verify each photo and certify the final winners.”

“Two days before your game begins, you’ll be prompted to submit your official starting weight.
Our standard weigh-in process involves you submitting two photos, one of you on a scale in airport security attire; another of the scale’s readout with your weigh-in word.”

The weigh-in word is a great idea.  You don’t find out what the word is until 2 days before the contest starts to put it in your before photos (on a piece of paper).  You get a new word at the end of the contest for your after photos.  That makes it very difficult to cheat. Here is the list of dietbet games that are currently going on.

Home Delivery Diet Food Companies – Pros and Cons

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diet food delivery mealsIt seems that with weight loss plans like Nutrisystem® or The Fresh Diet® we have been bombarded by the value that delivery diet meals can give us. They are convenient and face it, in today’s world, who doesn’t want fresh low calorie meals they don’t have to worry about preparing? They are popular in America because many of us feel we don’t have time to cook meals to specific calorie counts, especially when we have to take care of the house and cook for a family, which can be a challenge in and of itself. However, we understand that every family dynamic is unique so I’ve have taken the time to give you some pros and cons of these programs so you can make an educated choice.

Pros for home diet food delivery services

  • Convenience: This is of course the number one pro and the first most important reason people buy into these plans. They are nutritional “no brainers and at your door for the week, as long as you choose. This has another hidden benefit which is purely psychological and that is—when you have something you don’t have to think about—your brain thinks it’s easy and you become accustomed to it.
  • Cuts shopping time: If you are cooking for a family, then with these plans you are shopping for one less person and that can add up to a lot. Add in snacks that you will avoid and that’s even more savings.  You have your neat and tidy menu all tied up for the week and you can stay on track with your eating plan! That means less time in the supermarket and if you are single—you’ve got it made in the shade!
  • Cooking time is cut in half: Or eliminated altogether depending on your home dynamic. You can have more time to yourself and spend less time on the utilitarian activities.
  • Variety: You will appreciate the variety in the meal options you have access to, especially when you don’t have to do the cooking.
  • Nutrition info: All the nutrition info is available to you ahead of time so that you can pick  the foods that work with your weight loss goals.

Cons of home diet food delivery

  • Not planet friendly: There is a lot of potential tree killing that can go into all that packaging and if it is all meant to be microwaved—you may lose weight but you may also lose nutrients in the midst.
  • Cost: A lot of these services are not light on the wallet. The cost can be a few hundred a month that you didn’t count on.  It’s not affordable for everyone, but you really do have to compare the cost to your current food costs to know for sure.  You may find out that you could save some money with prepared meals.
  • What’s inside? You MUST take a look at the nutrition label for any prepackaged or pre-prepared food because many are full of preservatives and flavorings as well as artificial colors.  A lot of these meal delivery plans do strive to keep their ingredients natural and healthy, so there are options.
  • How focused on nutrition are they really? They may only be focused on calorie count and portion instead of having any nutritional value—again—read the label.
  • Schedule: For some companies, drop off times my not be convenient. You don’t want to be stuck in traffic or working overtime just to come home to a bunch of expensive rotten food waiting at the door.
  • Habit: When you stop the diet—you may have become too accustomed to the packaged stuff and run right on off the plan into junk food land. Prepare yourself for what you will do for meals after you stop using a plan like this so your weight doesn’t rebound.

Bottomline: If you wish to try the packaged variety of diet plan, make sure you do your research.  Not all diet meal delivery plans are created equal. One great way to decide if a plan is for you is to see if you can do one month as a trial, taste the food and read the labels. You should go to see the diet delivery plan specialist in person if there is a store near you. This is because you can generally get a taste-test there, like at a Jenny Craig®. If you do it online then choose one with a minimum time limit or minimum purchase. If it doesn’t work for you then you haven’t been contracted into a long-term affair.

Try Pool Exercises for Weight Loss

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water aerobics exerciseWhen most people think of exercise and they think pool—normally the first thing they think of is swimming. However, there are many exercises you can do in a pool that can help you reduce weigh, maintain a healthy weight—as well as build a stronger cardiovascular system.

Pool Exercises that burn fat fast!

You don’t have to be a marathon swimmer in order to burn calories in the pool. You can actually increase resistance by allowing the water to work against you. You may not realize that water puts pounds of pressure on your body that can have the same effect on you as your free weights or workout machines in the gym.

Steps to have a successful experience in the pool

Before we suggest that you to “jump right into the deep end” so to speak we will give you some tips to successful and effective water exercise that will burn fat and tone your body as well!

  • Go to your doctor and discuss the options you have. If you have any physical or medical issues he or she can advise you on any exercises that you should avoid so you can prevent injury.  A doctor or physical therapist can also advise you on how working out in water will be easier on injured areas of your body as well.
  • If you can’t swim then lessons are a must. You can drown in a cup of water so if you trip or have an accident in the pool, knowing how to fully swim could save your life.  Do not put yourself in danger.
  • Get the necessary swim outfit—You may prefer a swim cap and goggles. If that is not quite your style—you are advised to have a well-fitting swimsuit so you can perform movements freely without giving others a “free show”.  You can even add a t-shirt or swim skirt if you feel more comfortable with more coverage.
  • Drink water in the water—just because you are in a pool doesn’t mean dehydration is not going to occur—you do not hydrate through osmosis! If you are working out for more than 30 min, you may need a water break.
  • Wear water shoes so you have enough traction.  You can buy swim shoes and they can give some increased security to those who are afraid of slipping or falling.
  • Exercise in water that is waist-high or lower only.
  • Make sure that there is a lifeguard at the pool you are working out in just in case you have any issues or accidents.

Now for the exercises

  • Wall walking: Walk up and down the length of the pool as many times as you can to burn up to 17 calories a minute and strengthen your core and back muscles. Swing your arms back and forth for more burn.
  • Water jogging: You can start by water jogging and allow the water to create calorie burning resistance. Do as many laps as you can as fast as you can (safely).  This is also a great warm-up before exercising.
  • Water planks: These are just as great to strengthen the upper body in the water as they are on the land. You’ll need a noodle floatation device. Hold it vertically and press toward the pool floor until you are completely horizontal and hold for as long as you can. Repeat as many times is as comfortable.
  • Pool Cardio: Now that you have learned to walk in the water, your goal is to run! Keep your body aligned and make as many laps as you can and as fast as you can (safely). Wanna tone those thighs? Then use your legs only to move against the resistance of the water and you have it made! Use a noodle or a floatation device for balance until you feel comfortable.
  • Water biking with the noodle! Straddle the noodle with it curving into a “U” shape up your mid-section front and back. Peddle as you would a bike. For the more advanced people you can do this in the deeper part.
  • Pool lunges: You can do these in the same fashion that you do on land. Start in the lunge position and switch legs while you lunge forward as many times as you can!  Be careful.

Well there you have it. Great ways to tone and strengthen your body and burn maximum calories in the water. The water can be the best gym you could ever have.  Feel free to elaborate on any of those exercises and make them work for you.  Go at your own pace and be SAFE!

Weight Loss on a Budget Tip #13: Get Free Health and Weight Loss Books on Nook and Kindle

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Hey Ladies, tonight I want to share my latest Weight Loss on a Budget tip.  Tip #13: Get Free Health-Related Books on Nook and Kindle.  That’s right, there are some great, free books available for your Kindle or Nook free of charge that have awesome recipes and wellness info.  NOTE: Please note that these books may not be free forever.  Some books are just free for a limited time, so take advantage of the deals while you can.

kindle nook free books

How do you find these books?

Here are some examples:

Examples of free Kindle ebooks in the “Health, Fitness and Dieting” category

Examples of free Nook ebooks in the “Diet and Health” category

Weight Loss on a Budget Tip #12: Plan Your Leftovers

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Today’s Weight Loss on a Budget Tip will help you save money on your meals, especially when eating out in restaurants.  Tip #12: Plan Your Leftovers!  There are many reasons why leftovers are awesome when you are on a budget:

  • Eating leftovers means that you are not purchasing or preparing new food for each meal. Eat what you’ve already prepared at home.  Have dinner leftovers for lunch, for example instead of buying your lunch while at work.  Save money and time.
  • At restaurants, you can request in advance that they put half of your meal in a “to go” container so that you can take it with you.  This will help you to cut down on calories (serving size) and give you a restaurant quality meal to enjoy the next day that you’ve already paid for.  Sweet!
  • Saving food for leftovers will help take you out of the mindset that you have to eat EVERYTHING or your plate.  Many people end up feeling bad about not eating their whole meal because we are taught, as children, to not waste food.  If you keep in mind that it’s ok to save some food for the next day, those thoughts of being wasteful won’t creep in.
  • Weight Loss calls for most of us to make more meals at home.  Make sure that you consider how you will store the ingredients that you are prepping so that if you put your meal together it will last for a day or two.  For example, if you have to freeze elements or keep them separate in the fridge, you may want to keep that in mind.
  • Find recipes that allow you to prepare large portions for a reasonable price.

leftovers save money

6 Tips to help you find the best personal trainer

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personal trainerHiring a personal trainer isn’t just for pro-athletes and celebrities. Everyone can benefit from even 6 sessions with one. The cost is worth it because you will benefit in two ways. For one, a trainer can show you the exercises and routines to perform to reach your goals and show you how to do them properly so you do not injure yourself. Secondly, having a personal trainer can be one of the best ways to motivate yourself to stick with exercise and makes it more fun to do.

If you think the cost of a personal trainer is too much, sit down and go through your expenses. Look at how much you spend on foods and wellness items as a result of ill health, catching a cold, loss of work due to sick days and general misbehavior on your free time. Chances are the cost of working out with a personal trainer will wind up saving you money because being fit reduces illness, gives you more energy and encourages healthier living choices that can benefit your budget.

Not all personal trainers are going to be a good match for you and there is no one-size-fits-all approach to training to guarantee results. It does take time and effort to find the best personal trainer for your goals. Here are 6 tips to save you time in finding the best one for you.

Tip # 1 – Make sure they are certified

They don’t have to have a full out degree in sports medicine or physical education, but the many trainers are certified by a nationally recognized agency. That said, you can also find highly qualified ones at your local gym who have completed that gym’s proprietary training program. The point is you want someone who is qualified and who has credentials you can verify. There can be a risk for injury in training and you don’t want to be someone’s learning experience.

Tip # 2 – Make sure they ask the right questions

Good trainers will ask about your fitness goals. The best personal trainers will ask you questions about your current fitness levels, past experience and involvements with sports and fitness routines, current goals and most importantly, your medical history past and present. Knowing your medical history is essential to being able to construct a fitness routine that builds your strength, stamina and overall health. If you aren’t asked about your history, don’t go any further with that trainer.

Tip # 3 – Ask for Recommendations

Ask your friends who they use as their trainer. You should also look around your local gym and find someone who is in the kind of shape you want to be and ask who they used. You will get a lot of good feedback, not just about local trainers, but often about working out and healthy living that you can start making part of your routine as you continue your search for a trainer.

Tip # 4 – Schedule an assessment

An assessment is very different from “trying out” a training session. During the assessment, the trainer should be asking you questions about your history and goals, and performing baseline fitness tests to measure your strength, endurance, flexibility and cardiovascular levels. Some trainers will charge for an assessment as they tend to last longer than a typical training session and some will not. Many gyms will offer them for free as a way of promoting the trainers associated with the facility. Even if you wind up not going with the trainer that performed the assessment, you will have that much more knowledge about your goals and fitness level to help your find a better match.

Tip # 5 – A trial period

Don’t sign on for life with a new trainer; arrange a trial period with them. Setting a time frame like 90-days is a good way to get used to the trainer, the routines and to see results. At the end of the 90-days, another assessment should be performed and the decision made then if you are going to continue on.  Don’t be pressured into signing up for some long term deal.

Tip # 6 – The blind leading the blind

This last tip is one of the most important. Take a look at the trainer and ask yourself if they live the life they are selling. If your trainer has chronic injuries or inflammation associated with over training, has bad habits and promotes them or is a walking poster child for steroids then you should consider these issues as you make your choice.  Ideally, you want to be trained by someone who has the type of health and fitness you want for yourself so that you have a synergy with them and you click.

Weight Loss on a Budget Tip #10: Stop Paying for Sweet Coffee Drinks

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sweet coffee drinksIt’s Day 10 of our October Challenge.  Here is your Weight Loss on a Budget Tip for the Day: #10 – Stop Paying for Sweet Coffee Drinks.

You can save money and avoid excess calories by avoiding sweet coffee drinks.  You know that ones I’m talking about…I won’t mention the brands.  I’m talking lattes, mochas, and all the frosty sweet coffee concoctions you love.  Pairing the rush of sugar with the rush of caffeine can be very delicious and addictive.  I know it may be hard to kick the daily habit you may have developed for these drinks, but you can do it.

So you are saying to yourself, “I need my caffeine!”.  Ladies, you can still have coffee.  You have to ask yourself whether you really need that $3-6 coffee drink vs. a low cost/free regular cup of coffee with milk (and/or with a sweetener…but you know how I feel about diet sweeteners).  Making coffee at home or indulging in the free stuff at work will save you money in the long run.  Just be careful and watch those extra calories.  On average, half and half is 20 calories per tablespoon and regular sugar is 49 calories per tablespoon.

Examples of calories in popular coffee drinks:

  • McDonald’s Mocha, Large
    400 calories; 14 grams fat (8 grams saturated, 0.5 grams trans); 49 grams sugar
  • Starbucks White Chocolate Mocha, Venti
    580 calories; 22 g fat (15 g saturated); 75 g sugar
  • Dunkin’ Donuts frozen cappuccino with whole milk, Large
    610 calories; 8 grams fat (5 grams saturated); 123 grams carbs; 105 grams sugar
  • Starbucks Caramel Frappuccino, Grande
    410 calories; 15 grams fat (9 grams saturated); 66 grams carbs; 64 grams sugar

 

Weight Loss on a Budget Tip #8: Cancel the Gym Membership You Don’t Use

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Hi Ladies, Here is your weight loss on a budget tip for day 8 of our October Challenge.

Tip #8 – Cancel that Gym Membership that You Don’t Use.  This one is a no brainer, Ladies.  This also extends to any exercise classes, yoga classes or personal training sessions that you’ve signed up for and are paying a recurring fee for (monthly for example).  Cut out the cost of any services you aren’t using.  Sure, you might decide to go back to the gym or get serious about your form when doing “downward dog” at some point, but until you make that decision, don’t waste the money.

Instead, invest in some workout DVDs you can exercise at home or check out the exercise section on the OnDemand section of your cable box/dish for workout videos.   Even more cost effective, you can find free videos online or walk in your neighborhood.  You don’t have to go to the gym or a fitness center to lose weight.  Those are great, if you can afford to pay the fees, but if you can’t there are still options.

Weight Loss on a Budget Tip

Weight Loss on a Budget Tip #7: Cut down on alcohol and cocktails

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avoid alcohol weight lossHere is today’s Weight Loss on a Budget Tip for our October Challenge: #7 – Cut down on alcohol and cocktails.

There are a lot of reasons why alcohol and weight loss are not the best pair.

– Alcohol is full of empty calories and sugars which we know contribute to weight gain.

– Although there can be some medicinal benefits to drinking things like wine, by and large alcohol doesn’t have  the nutrition value that you are looking for.  Any nutrition is cancelled out by negative factors (see below).

– Alcohol is addictive and you may already be pre-desposed to addiction…food addiction.  You don’t want to add on or negatively impact existing issues.  You want to eliminate your addictions and addictive behaviors as much as possible.

– When you drink alcohol, your body sends it straight to the liver to be metabolized. This means your liver busy breaking down alcohol instead of fat.  Also, too much alcohol can damage the liver, possibly causing cirrhosis and harming the metabolism permanently.

– Alcohol affects blood sugar and can cause dramatic lows and highs.  Overtime it can be a major factor in diabetes and glucose intolerance affecting the body’s ability to make glucose.

– Not buying alcohol will save you money, especially when it comes to cocktails in clubs and restaurants.

If you choose to drink, look for low calorie options like Bacardi and Diet Coke or “skinny” cocktails that are very popular these days.  Drink in moderation and be mindful of how it can affect your weight and health.

 

 

Weight Loss on a Budget Tip #6: Drink Water Instead of Other Drinks

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The October Challenge is going strong and Ladies are writing in to report that they are finding a myriad of ways to make weight loss more affordable.  Here is my tip for Day 6: Drink Water Instead of Other Drinks.

hydrationThis tip is a no brainer.  Think about all the money you could save on a daily basis buy making water the primary (if not only) thing you drink.

Soda, bottled juice, sweet tea, diet drinks, coffee drinks and other commercial beverages can add calories to your diet that you don’t need on your weight loss journey, but they also cost money.  When you go out to eat, water is free (for the most part).  Choosing water can save calories and pounds for those who have been drinking their calories.

You can get filtered water from…

  • your refridgerator door
  • a filtered pitcher, like Brita or Pur
  • a faucet filer, like Pur
  • a personal water bottle with filter that you can carry around with you
  • natural, alkaline filter machines

…Or you can drink good old fashioned tap water.  If you don’t like those options…you can always buy bottled water.  It’s usually less expensive than the soda, diet drinks or other beverages that you may be drinking.

Drinking more water is key to weight loss and being hydrated can affect your health in many ways including the proper function of your metabolism.