Weight Loss TOOLBOX
Things that can help you with your transformation
(also see the 'links' tab for great online resources)
You don't need to spend a lot of money to lose weight. There are many low cost, or no cost ways to aid you on your weight loss journey. On this page, I will share some of the things that I personally found helpful. The internet is inundated with 'BUY THIS' messages for weight loss products, exercise equiptment, pills and merchandise. But you CAN lose weight with very little outlay of money. I am unable to work due to disability and simply could not afford to purchase items of this nature. And I honestly do not believe you need to.
A calorie counter and a tape measure
The best $10 I ever spent. I really strongly suggest that you start by purchasing a calorie counter book or app for your phone. They are very affordable and you can find them online and on Ebay. I really LOVE theAllan Borushek's Pocket Calorie, Fat & Carbohydrate Counter. It is updated each year. Get yourself a measuring tape too and take your measurements at the start of your new nutrition plan and measure yourself once a week. I like a tape measure that has inches on one side and centimetres on the other. See the 'links' tab for a link to the Australian site - but you can buy the book no matter where you are in the world. While you are on the site, why not read some of the inspiring stories of people who have lost huge amounts of weight with calorie counting.
Notebook, journal or exercise books to record what you eat each day
THIS IS SO IMPORTANT! You really need to record everything you eat if you are serious about calorie counting. It is very easy to get 'calorie amnesia' during the day if you do not note down and plan your meals. Buy yourself a pretty journal and use a page a day. You can write down your calories, goals, thoughts - anything you like. I use mine as a 'to do today list' book too. You can get a cheap exercise book for under $1 and there are many lovely journals and notebooks these days.
Weigh it and write it down! It is essential to weigh your foods when you are counting calories so you can be precise about your calorie intake. Kitchen scales are very affordable these days with many at just $15 - $20
These days you can buy digital scales very cheaply. A search on Ebay will show you many like mine pictured here for around $20. You need a set of scales that will accurately record kilos and grams and/or in stones or pounds. Mine has a switch so you can choose between the two. I weigh myself every day. This is my personal choice. Many experts will tell you it is better to weigh yourself once a week only, due to daily weight fluctuations. I find by weighing daily, I get to know my body better. I can see which foods cause me to carry more fluid, causing bloating etc. And WRITE IT DOWN. That's why you need a journal as pictured above :-) Some scales take ordinary batteries and some take the round small batteries you normally find in watches. I use rechargeable batteries to save money and the round batteries are cheaps as chips on ebay.
An exercise mat - and if you wish to work out in water, a pool noodle
An exercise mat is essential and also very affordable. I think I paid $5 for mine. The pool noodle is a brilliant tool for working out in chest deep water and mine was about $3 from a cheap store in my local town. On the 'links' page you will find a 'water work out playlist' from Youtube and you will see in the clips, just how you can use a noodle underwater for resistance training. Many swimming pools have noodles on site for you to use for free but I prefer to have my own.
A swim belt, or flotation belt for deep water exercises
If you find you are really enjoying water work outs, a flotation belt is an excellent investment. They are adjustable and when worn around the waist, allow you to remain upright in the deep end of the pool. This means your head hair and shoulders is out the water and you can do deep water running, scissor kicks etc. These really get your heart rate up. I bought mine 2nd hand on Ebay for $5 - but a new belt is around the $39 mark.
A set of hand dumbbells
Dumb-bell sets in low weight amounts are great for home work outs. As you lose weight, you will want to tone up too. I have very weak muscles and only use low amount weights. This set with stand cost $25 with delivery. I live in a rural area and do most of my shopping online. However if you are in a city, you may find you get these items even cheaper as you can purchase from a shop and not pay shipping. There are many sites and books with dumb-bell exercises for you to follow. Or borrow books from your local library for free.
Eliptical trainer - an optional piece of equiptment that you may find useful
Eliptical trainers can now be purchased for under $100 if you shop around. I purchased one because it rains so much where I live (sometimes up to 40 days in a row!). These are great if you want to walk but the weather is not kind. If you watch TV - work out on it while you watch your favourite show. I find these do not jolt your muscles so much and you can turn up the resistance dial for a harder workout. I put mine in the lounge room on purpose so that I would get on it more often. Don't hide it away.
A sit up machine - something I have had for about 15 years - but I did find it useful
I have had this for SO long. But as we all know, ab work outs really help to slim down the mid area. But I have a neck injury and find crunches really hurt my neck. So that is why I do crunches with one of these to support my head and neck. I think you can still buy them. But if you can do crunches without support, even better :-)
Disclaimer - please read
_The information provided on this website should not be construed as personal medical advice or instruction. No action should be taken based solely on the contents of this site. Readers should consult appropriate health professionals on any matter relating to their health and well being.The information and opinions provided here are solely personal opinions and readers who fail to consult appropriate health authorities assume the risk of any injuries. This website is not responsible for errors or omissions. Every person is different. Consult your doctor before making any lifestyle changes.