Losing weight is a goal for many people, but it can be tough when you’re on a tight budget. Expensive gym memberships and pricey diet foods can put a dent in your wallet. Fortunately, there are plenty of ways to lose weight without breaking the bank.

You just need a little creativity and determination. Here are 30 ways to lose weight without spending a fortune:.

1. Cook at Home

Preparing your own meals is a great way to save money and control what you eat. Home-cooked meals are typically healthier than restaurant meals because you can use fresh ingredients and control the amount of oil, salt, and sugar you use.

Plus, when you cook at home, you can prepare a larger batch and have leftovers for multiple meals, which further cuts down on expenses.

2. Drink Plenty of Water

Water is a great substitute for sugary beverages like sodas, energy drinks, and juices. Drinking plenty of water helps flush out toxins and keeps you hydrated throughout the day. Plus, it’s free!.

3. Walk More

Walking is a simple and cost-effective way to get some exercise. Instead of driving or taking public transportation, try walking to your destination. You can also take a walk during your lunch break or after dinner.

Aim for at least 30 minutes of walking per day.

4. Do Bodyweight Exercises

You don’t need fancy gym equipment to get a good workout. Bodyweight exercises like squats, push-ups, and lunges are effective for building strength and burning calories. You can do these exercises at home or in a local park.

5. Use Free Workout Videos

You don’t need to pay for a gym membership or personal trainer. There are plenty of free workout videos available online that you can do at home. YouTube has a wide selection of fitness channels that offer workout routines for all levels of fitness.

6. Shop at Discount Stores

You don’t need to go to fancy health food stores to find healthy foods. Discount stores like Aldi and Lidl offer affordable produce, meats, and dairy products. They also have a selection of organic and gluten-free items.

7. Buy Frozen Fruits and Vegetables

Fresh produce is often expensive, and it can go bad quickly. Frozen fruits and vegetables are a great alternative. They’re just as nutritious as fresh and can be stored for months.

Plus, frozen fruits and vegetables are easy to add to smoothies and stir-fries.

8. Plan Your Meals and Snacks

Planning your meals and snacks ahead of time can help you save money and avoid impulse purchases. Make a grocery list and stick to it. This will help you avoid buying unhealthy foods and prevent food waste.

9. Eat Plant-Based Meals

Meat can be expensive, especially if you’re buying organic or grass-fed. Plant-based meals are a great alternative. Beans, lentils, and tofu are affordable sources of protein.

Plus, plant-based meals are often lower in calories and fat than meat-based meals.

10. Use a Food Scale

Using a food scale can help you control your portion sizes. We often underestimate how much we eat, which can lead to overeating. By using a food scale, you can ensure that you’re eating the right amount for your body.

11. Pack Your Lunch

Bringing your own lunch to work or school is a great way to save money and eat healthier. You can pack a sandwich, salad, or leftovers from last night’s dinner.

This also ensures that you’re not tempted to buy unhealthy fast food or vending machine snacks.

12. Use a Slow Cooker

A slow cooker is a great investment for budget-conscious dieters. You can use it to make large batches of healthy soups, stews, and chili. Plus, slow cookers use less electricity than an oven.

13. Grow Your Own Vegetables

If you have a backyard or balcony, you can grow your own vegetables. This is a great way to save money and have fresh produce at your fingertips. You can start with easy-to-grow plants like lettuce, tomatoes, and herbs.

14. Eat More Whole Foods

Whole foods like fruits, vegetables, whole grains, and nuts are cheaper than processed foods. Plus, they’re often more filling and nutrient-dense. Incorporate more whole foods into your diet to save money and improve your health.

15. Cut Down on Processed Foods

Processed foods like chips, cookies, and snack bars can be expensive and unhealthy. Cut down on these items to save money and improve your health. Instead, opt for whole foods like fresh fruit, nuts, and seeds.

16. Make Your Own Snacks

Snacks can be expensive, especially if you buy individually packaged items. Make your own snacks at home to save money and control what you eat. You can make your own trail mix, energy balls, and granola bars.

17. Use Coupons

Coupons are a great way to save money on healthy foods and supplements. Look for coupons in your local newspaper, online, and in-store. You can also sign up for loyalty cards to get discounts on your purchases.

18. Drink Black Coffee or Tea

Adding cream and sugar to your coffee or tea can add unnecessary calories and cost. Drink your coffee black or with a splash of almond milk. Opt for unsweetened tea instead of soda or energy drinks.

19. Use Smaller Plates

Using smaller plates can help you eat less without feeling deprived. When your plate is full, your brain thinks you’re getting a larger portion. Using smaller plates can help you control your portion sizes and cut down on calories.

20. Eat More Protein

Protein is essential for building muscle and keeping you full. Incorporate more protein into your meals by eating eggs, yogurt, nuts, and lean meats. Protein also helps boost your metabolism, which can aid in weight loss.

21. Use Herbs and Spices

Herbs and spices can add flavor to your meals without adding calories. Use herbs like basil, oregano, and thyme to add flavor to your pasta dishes. Spices like cinnamon and ginger can add sweetness to your oatmeal without adding sugar.

22. Get Enough Sleep

Sleep is essential for weight loss and overall health. When we don’t get enough sleep, our hormone levels become imbalanced, which can lead to overeating and weight gain. Aim for at least 7-8 hours of sleep per night.

23. Eat More Fiber

Fiber is essential for digestive health and weight loss. It helps keep you full and regulates your blood sugar levels. Incorporate more fiber into your meals by eating fruits, vegetables, whole grains, and legumes.

24. Do High-Intensity Interval Training

High-intensity interval training (HIIT) is a great way to burn calories and build strength. HIIT involves short bursts of intense exercise followed by a brief recovery period.

You can do HIIT workouts at home using bodyweight exercises or with an inexpensive set of dumbbells.

25. Get Outside

Spending time outdoors can help improve your mental and physical health. Take a hike, go for a bike ride, or go for a swim. Nature is a powerful motivator and can help you destress and relax.

26. Keep a Food Diary

Keeping a food diary can help you track what you eat and identify areas where you can improve. Write down everything you eat and drink throughout the day. This can help you see patterns of overeating or unhealthy eating habits.

27. Eat Mindfully

Eating mindfully means paying attention to your food and being present in the moment. This can help you avoid overeating and enjoy your food more. Turn off the TV and put away your phone during meals to help you stay present.

28. Use an App

There are plenty of apps available to help you lose weight. MyFitnessPal is a popular app that tracks calories, exercise, and water intake. It also offers recipe suggestions and connects you with a community of like-minded individuals.

29. Find a Workout Buddy

A workout buddy can help motivate you and keep you accountable. Find a friend or family member who shares your fitness goals and schedule regular workouts together. This can make exercise more fun and enjoyable.

30. Don’t Give Up

Losing weight is a journey and it can take time to see results. Don’t give up if you don’t see immediate changes. Stay consistent with your healthy habits and keep pushing forward.