11 Tips to Help you Lose Weight, get fit and not Spend a Fortune Doing it!
Paying for expensive gym memberships, classes, equipment or gear is not essential to get fit or lose weight.
Whatever your fitness goals are, there are ways you can do it for free or cheap.
Disclosure: This post may contain affiliate links for products and services we use.
Before We Start
Here are a few things we want you to consider or do before we get to the nitty-gritty tips.
Track Your Progress
Get a notebook or use an app and write down your measurements plus how well you do at each exercise and food intake.
Doing this, you can see when you have more energy, what contributes to it and replicate it.
You are also able to track your progress with how much weight you can lift, how many exercises you can do and how far you can go etc.
Being able to see your progress this way helps significantly when you are having down days.
Health and fitness are not all about the scales.
Lose The Scales
One of the biggest changes we made was getting rid of scales.
Weighing yourself is not the best measurement of your health or how you are doing with your size.
Instead, get a Dexascan if you want which will show you your fat percentage vs muscle percentage on your body.
If you don’t want that, you can also measure your body with a tape measure and write it all down.
Seeing the size of your hips, tummy, arms, legs, chest, neck and body, in general, can be confronting.
How cool will it be to compare later though?
Weigh yourself if you want, then get someone to hide them and only weigh yourself at the same time each month (to sync with your cycle) because so many things can make your weight fluctuate.
Hormones, water retention, what you ate the day before, lack of sleep, alcohol etc all impact the number you’ll see on the scales.
Your weight is not the be all and end all despite what you might have been taught growing up.
Remember, whatever you choose to do, have fun with it!
1. Change Your Mindset
“Unf*ck Yourself: Get Out Of Your Head And Into Your Life” by Gary John Bishop was eye-opening (in case you couldn’t tell from the title, it contains swearing.)
From the beginning of that book, my mantra changed.
Constantly telling yourself “I am willing” can help you work out more and commit fully every day.
“I am willing” is the first of the 7 assertions in his book and it is the one that created a huge shift for us.
What is really stopping you from working out and having the health you want? You are.
Change your mindset and focus, if you truly want something you will make it happen.
Making it a habit while mentally being in a state of focus and being willing made it easy.
2. Have A Goal
“I want to lose weight” is not a goal. Be specific, make the goal measurable, attainable, realistic and set a time frame.
Some examples:
I will do 100 kettlebell swings in one workout by the end of this week.
I will do 30 minutes of yoga 3 times a week for the next 3 months.
Write down a specific goal, then break it into steps.
If you want to lose 10 kilos or drop a dress size, how will you do it? What steps can you celebrate along the way? E.g. losing 5kg/having sugar 10 free days this fortnight etc.
3. Get Some Gear
While exercising can be mostly free, we do recommend a few things to help take your workout to the next level and protect your body.
The last thing you need is to workout then injure yourself and be out of action.
To make it easier, have your workout gear ready and in an obvious place so when you get up, the first thing you see is this.
Having it readily available makes it easier to get started and can help prevent distractions or delays so you are more likely to complete your workout.
Here are the main things we have and we have enough of them to be able to workout when and how we want.
A Good Sports Bra And Activewear
Protect your boobs with a quality sports bra.
We cannot stress this enough!
Do not exercise without proper support unless you want saggy boobs or desire pain.
We have a few different types for different sports e.g. high impact for running, a softer one for yoga.
Try different styles to see what you are comfortable with and which ones give you the best support.
A Yoga Mat
Have a yoga mat or something to workout on so you protect your body and floor.
Don’t put your body through the stress of working out on a hard floor and don’t create a mess by sweating straight onto the floor.
You can use towels layered up but yoga mats can be as cheap as $10, so it’s worth it and they are easy to clean and store.
A Kettlebell
Kettlebell swings are an effective way to workout your whole body plus you can use the kettlebell for many other exercises.
Ensure you have the correct form when you do them, warm up before you start swinging and stretch after.
Since they are so versatile, they are a great option to have if you have minimal space.
Choose a lighter weight at first and work your way up to heavier weights.
Support Your Feet
At home, we are barefoot when doing yoga and most other workouts.
When we exercise elsewhere, we wear good quality sneakers that support our feet.
Make sure you let your sneakers air out and clean them regularly.
Invest in quality socks as well as they can be more supportive, stay in place during your workout and reduce the smell from sweat.
4. Do the Right Workout for Your Body
Exercise is not a one-size-fits-all situation. Men and women have extremely different bodies.
Our bodies change over time so things such as age, occupation, hormones, pregnancy and so on all impact what workout is right for us at that time.
For women, your cycle plays a huge part in how you can and should workout as well as what you can achieve.
Not to mention the weight, cravings and issues like that we already know.
Check out this video, it’s long but absolutely worth it.
5. Be Mindful of What You Eat
It sounds simple yet so many of us struggle with this.
What we eat dictates 70% or more of our weight loss (or gain).
Are you making the right food choices?
Take some time to learn about nutrition or watch documentaries on sugar, protein, gut health, health in general.
The information might surprise you, especially if you do further research yourself on it.
Getting enough protein, knowing which foods to eat together and which to eat separately to maximise nutrients and having mostly fresh produce has been easier than we thought.
Before you put anything in your mouth, ask yourself why am I eating?
Often we eat out of boredom or habit, so are you actually hungry or do you just want it because it’s there?
Removing junk food from the house so the temptation isn’t there and you have to be more mindful of your eating.
We have a treat night on Friday night, that’s it.
The rest of the week there is no ice cream, chocolates or any junk food in our house.
Look for ways to swap out your regular food, wean yourself off your addictions and change your routine.
We realised we like something sweet in the evenings and usually reached for ice cream.
Switching to herbal tea has satisfied that small ‘need’ without adding loads of sugar and calories to our body right before sleep.
6. Water
Start your day with water. Drink at least 2 litres a day (aim for more, especially if you exercise) and you will notice the difference.
Boost it with other nutrients if you want such as vitamin tablets or herbs, fruit and similar to flavour it without adding sugar.
Lemon water kicks your metabolism into gear making everything else you do more effective.
Drinking enough water each day not only helps you feel fuller (often we think we are hungry when we are actually starting to get dehydrated), but it has other benefits.
Being hydrated helps you think clearer, have more energy, ensures clear skin and fights ageing.
It is way cheaper than anti-ageing creams too!
Take a bottle with you everywhere you go, opt for a glass of water first before other things and track how much you drink to check you are staying hydrated.
7. Use Free Workout Options
This requires you to be committed but can save thousands.
A few of my favourite free workout options are on YouTube: Yoga With Adrienne, Grow With Jo, Mr London.
Do them in front of the mirror so you can check you form when doing it.
Most channels have videos explaining how to do the exercises correctly as well as full workouts so you know you can do it right.
Set a time each day that you commit to doing a workout and stick to it.
Getting active outside for free can be amazing for your physical and mental health.
Run around the park or commit to walking further when you are doing other things.
Use apps like Strava or My Fitness Pal to track your fitness and compete with others if you want.
Look for fitness equipment you can use. Many ovals and parks now have fitness equipment with guides on how to use them.
They’re free and it can be a great way to break up your usual routine.
Check out MeetUp and similar places for free exercise options near you, classes on yoga, tai chi, dance lessons and more.
You’ll work out in a group and get to know other people.
See if your local area has running groups or other exercise groups on Facebook with times and dates of things you can join.
Get active on weekends and go swimming or for bushwalks instead of heading to the shops or watching TV at home.
8. Implement Incidental Exercise
Use the stairs instead of the lift, do 10 squats before you jump in the shower, try a wall sit as you wait for the kettle to boil.
Incorporate small things like this into your day and any time you have to wait for something to increase your level of activity.
While it’s not the same as a full-on 1-hour workout, if you do a few of them throughout the day when you previously weren’t working out at all, it all adds up.
Pushups, planks, situps, crunches, squats, wall sits and similar exercises are easy to do in you kitchen or bathroom and don’t take long.
Keeping active and mobile, especially if you work an office job is crucial for staying health and being able to have the lifestyle you want as you age.
When you’re young you might not think about it as much but as you age, all those years sitting at a desk puts stress on your body and reduces your mobility.
Get up and move.
9. Workout First Thing in the Morning
Doing it first thing sets the tone for the day.
By being conscious of your health from the moment you wake up, you are showing myself what is important.
Doing it first thing helps reduce cravings and the desire to snack.
Leaving it until the end of the day almost guarantees you’ll put it off because you’ll be tired or simply not feel like it.
Get up and do it straight away.
10. Get Involved with the Kids Activities
Become a coach for your kids sport or join a class.
When there are parties such as ice-skating or trampoline, be the parent that is involved.
Most parents are reluctant to do it but appreciate it when another parent is willing to be there for the kids.
It can be a lot of fun and you get a workout at the same time.
11. Be Accountable
Some people find having someone to workout with helps a lot.
Others join groups where they are accountable to each other.
The accountability helps and is free!
Personal trainers are another option, but they aren’t cheap.
They hold you accountable, create a program for you and if you’re committed can help you a lot.
Choose a way for you to be accountable and stick to it.
Check-in with a friend, join a Facebook group or similar to help you achieve your health goals.
Stop With The Excuses
“Excuses are the lies we tell ourselves so it doesn’t have to be our fault!”
We are not sure who said this, but it’s true.
We don’t want to take the blame or accept we are making choices every day and more often than not it is easier to not workout and easier to eat junk, or so we think.
The long-term ramifications of neglecting our health are significant and no amount of money can get your health back once it’s gone.
Here are the most common ones we hear and their solutions.
“I don’t have any time!
Review how you spend your time. There are 18 time-saving tips for busy mums here.
You might not get to work out every day but you possibly have more time than you think. How you manage your time probably needs adjusting.
How much time do you spend watching TV?
Scrolling social media or doing things you don’t need to do?
Eliminating TV from our daily routines freed up so much time!
Are you doing all the housework? Outsource it or get your kids involved.
Doing it all yourself isn’t good for you or them. Teach them how to do more and get them to do it.
“I don’t have any energy!”
Most people agree they have more energy when they work out, especially if they do it first thing in the morning.
Start small and build up to more if you need but do something.
Lacking sleep, having issues like insomnia, having too much on your plate and being stressed out all impact your energy levels.
Keep a sleep diary for a week. Write down when you go to sleep, when you wake up, how often you woke in the night and for how long.
Record your exercising for the day, if you had caffeine or not etc.
All these things can impact your sleep. Get a free sleep diary chart online and print it off to use it.
Next, take note of your energy levels. What increases it and what decreases it?
Be aware of what gives you more energy and change your life accordingly.
“I have no money!”
You can use free YouTube videos, walk around your block, do yoga at home and use your own body for resistance training.
As you do more and have more energy, you can put that energy towards making more money if you want and there you’ll have it – cash for fitness.
Including health in your budget is important.
Health insurance, ensuring your groceries are packed full of nutrition (you can find ways to get free and super cheap groceries here if needed), doing sports etc.
Work it into your budget now or pay the price later.
Also, look at all the ways you can make extra money if you need such as 18 ways to make money or 43 ways single mums can make money.
How do you get fit and healthy on a budget?
Resources From Article:
Book: Unf*ck Yourself
Yoga with Adrienne
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