How to Diet on a Dime in 2022 (Lose Weight + Save Big Time)

Updated 1/9/23

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I’ve been where you are right now. I know exactly how you feel.

Another year, another failed attempt at a diet.

You had the best intentions, but then life got in the way. You had to work late and get up early; a quick stop at the drive-through is easy.

Another birthday cake at work, and then there’s the snack machine — fast and easy food.

You want to get back on track. You want to be healthier and lose weight, but dieting is hard.

You hear about weight loss programs on tv that promise tremendous results, but they cost thousands of dollars per month. Who has that kind of money right now?

Have they seen the price of gas these days?

Plus, eating healthy is expensive, right?

Wrong. It’s a myth.

You can diet without spending a ton of money.

I’ll show you how to diet on a dime in 2022, so you can lose weight and save big time.

When you stay until the end, I’ll show you the best way to get started today.

Let’s jump right in!

Why Dieting is so Beneficial Today

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Now more than ever, dieting is crucial to maintaining a healthy lifestyle and fighting disease.

According to the CDC, the prevalence of obesity in adults aged 20 and over was 41.9%.

Health conditions related to obesity include heart disease, stroke, type 2 diabetes, and certain types of cancer. These conditions are the leading cause of premature and preventable death.

Being unhealthy and sick is expensive too. In 2019 the estimated medical cost of Obesity in the U.S. was $173 billion. In adults with obesity, medical expenses were $1800 higher than those with a healthy weight.

Dieting is beneficial for heart and digestive health. Eating healthy and losing weight supports muscle strength, builds a more robust immune system, and lowers the risk of type 2 diabetes and heart disease.

A healthy diet helps keep skin, eyes, and teeth healthy and supports healthy pregnancies and breastfeeding.

The Top Reasons Why Diets Fail

80% of diets fail within the first seven days.

Here are some of the main reasons why diets fail;

  • Lack of willpower.
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Today, access to fast food and unhealthy snacks has never been easier. Society is geared toward fast-paced environments that lead people to grab what they can “on the go” while completing daily tasks.

It’s hard to resist the urge to eat when temptations surround us.

  • Unrealistic expectations.

Setting extreme goals can adversely affect your mindset, which leads to failure. If the expectation is unrealistic, the attempt will end before it starts.

  • Not setting a defined goal.

“Winging it” with diets simply doesn’t work. Eating a salad with every meal will not help you lose weight when clear goals are not defined.

Lack of structure often leads people astray and results in poor eating habits.

  • Fad diets.

I’m sure we’ve all seen the pop-up ads that promise fast and easy weight loss.

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The “South Beach” or the “Cabbage Soup” diets, to name a few.

There isn’t a one-pill solution for weight loss, and fads waste time and money.

  • Poor structure.

Diets require structure and support.

Starting a diet with no set action plan will often lead to failure. You wouldn’t assemble a piece of furniture without instructions; it’s the same for dieting.

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  • Poor understanding of essential nutrition.

If you don’t understand caloric, fat, carbohydrate, and sugar intake, then you may gain weight instead of losing it.

Knowing how the body burns food for energy will go a long way in choosing what to eat and when to eat.

How to Diet on a Dime in 2022 + Save Big Time

Saving money when buying food for dieting is easier than you think. You don’t need to spend gobs of money to lose weight.

Following a few simple steps will help you reach your goals.

Buy for success.

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  • Make a list before going to the grocery store and stick to it. Look for bargains on the lower shelves and stay out of the bad aisles. Keep in mind the most expensive items are usually at eye level.
  • Shop sales at local grocery stores when planning weekly meals. Clip coupons and buy in bulk, when possible.
  • Farmers’ markets and stands are fantastic resources for inexpensive, fresh, local vegetables and fruits.
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  • Buy frozen fruits and vegetables when not in season. Keeping your freezer packed with healthy food will help keep you from making unhealthy choices.

Best foods for a diet.

  • Eggs

Eggs are a cheap and healthy choice for any diet. They are a good source of protein and vitamins A, D, and E.

  • Vegetables

Vegetables are packed with nutrients and protein that can be a meal unto themselves.

  • Fruit

Berries, in small portions, are an excellent source of antioxidants and have the lowest sugar content.

  • Lean protein

Stick to lean pork, chicken, fish, and beef when planning weekly meals.

Worst foods for a diet.

  • Processed foods
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Stay away from prepared frozen meals; they have a ton of sodium and carbs.

Avoid any foods sold in a box; they’re a trap even if they claim whole grains and nutrition.

  • Bread

Sorry, there’s no getting around the fact that bread is not suitable for diets.

  • Pasta & Rice

Rice and pasta, in any form, are loaded with carbs and should be avoided when starting a diet.

There are healthier and low-carb alternatives that we will get to later on.

  • Sugary drinks and snacks
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It speaks for itself. Sugary drinks and snacks are the number one cause of obesity in children.

  • Chips, crackers, and cookies

Say goodbye to the usual suspects of chips and cookies. Even sugar-free versions are loaded with sugar alcohols which cause increases in blood sugar levels.

Make a schedule.

We’ve been following schedules since we first learned how to walk.

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A diet needs a schedule.

  • Map out what you will eat for breakfast, lunch, and dinner every day of the week. Then, stick to the program. No exceptions.
  • Use a meal planning app like Paprika or DietWiz to make scheduling more manageable and efficient. Plus, an app allows you to keep on your plan when away from home or at work.

How to set up a diet for success

Now that you know what types of food to shop for and save big time, you need to have a plan to keep you on track.

Prepare meals and snacks at home.

Studies show that dieters who cook their meals get a better nutritional intake and are more successful. Plus, you’re less likely to eat out or order take-out if you have meals and snacks prepared in advance.

You can take it with you.

You need proper storage containers to pack those delicious meals and snacks, so you can bring them to work or while traveling.

The dollar store is your best friend when you’re on a diet.

  • Buy sets of air-tight containers that are large enough for meals and snacks.
  • Zippered storage bags are perfect for small portions of nuts or other nutritional goodies.

Plan for leftovers.

  • Cook the on-sale chicken in batches at the beginning of the week. You can use it in salads, soups, and low-carb wraps.

Make easy salads.

  • Containers of mixed greens are perfect for making quick salads. Add cooked chicken or canned tuna for a bit of protein.
  • Slice cucumbers, celery, and radish and store them in containers in the fridge. Add small portions to your greens, and you have a quick, easy salad for lunch or dinner.

Use alternative food products.

There are great product substitutes for high-carb bread and pasta.

  • Low-carb wraps are an excellent substitute for bread and rolls.
  • “Palmini” is a pasta substitute made from the heart of palms. It’s super low-carb and low-calorie. Use it with pesto instead of high-carb pasta sauce for a delicious dinner.
  • “Skinny Pasta” is another alternative food product. It’s made from an Asian root and is ready to eat.
  • Tofu is packed with protein and is a fantastic substitute for meat in soups and salads.

Keep in mind that food alternatives do not have the same texture as the real thing, but it’s a small sacrifice to make to lose weight and get healthier.

Avoid smothering substitutes with heavy creams and sauces. They’ll turn a healthy meal into an unhealthy one.

Portion control

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Overindulging in fruits and vegetables can lead to weight gain. Correct portion size is crucial.

  • Pick up measuring cups, spoons, and a food scale while at the dollar store.
  • Follow this article by WebMD for proper portion sizes for meals and snacks.

Read food labels

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A label stating it’s “fat-free” or “low-carb” doesn’t make it true.

You need to be an advocate for your health and become a bit of a detective.

  • Avoid foods with high fructose corn syrup.
  • Check for “added sugars.”
  • Look for the serving size for nutritional values.

Here’s How to Start Your Diet on a Dime Today.

I told you in the beginning that I would show you how to diet on a dime in 2022, lose weight, and save big time.

You’ve learned how and what to buy to achieve success.

Now you know how to prepare and take action to start seeing the pounds come off.

Dieting is a life-saving process. Eating smaller portions of healthy foods is the path to a better you and a better life. Plus, you don’t need to spend much money to reap those benefits.

The next thing you need is motivation.

Right NOW, grab a piece of paper and a pencil. Leave this article on screen. Go ahead; I’ll wait.

Write down your weight loss goal. Pick a reasonable number. Don’t aim too high or too low. Do you have it? Great!

That number is where you start. That’s your goal.

Dieting success starts with small victories. Winning small battles eventually wins the War. Achieve one small goal, and you’ll want more.

Now, write under that number….” I will lose (goal), and I will win.”

When you’ve reached that goal, set the next one. You’ve got everything you need for success.

The results will be a healthier and better YOU!

You got this!

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