I really struggle with generic advice like “just eat less” or “just exercise.” I do best when I have clear steps, rules, and a structured plan. A while ago, I followed a weight loss program that worked well, but it was expensive. Now, I can’t afford anything like that.
I’m a stay-at-home mom with two kids, so I really want to avoid spending too much. I don’t know much about calories, daily requirements, or food planning. My husband got me an elliptical, but I feel like I’m not using it right. Also, I can’t spend a lot on yoga equipment or classes.
I’m completely overwhelmed. My body has changed so much since having kids, and I don’t know how to adjust. Googling hasn’t been helpful because everything just says “eat less” without any real guidance.
I need a clear game plan. How can I start meal planning? How do I figure out what my body needs now? I’m desperate for advice that’s practical and affordable.
I’ve been using the free version of the Lose It app, and it’s connected to my Apple Watch. It calculates exercise and calories for me. I also share a Peloton subscription with my partner, which offers a variety of workout classes. Maybe you could try something like this?
@Joss
Thanks for the tip. I’ll look into the Lose It app. I actually have an old Apple Watch somewhere that I could try using again. I’d like to avoid subscriptions for now, though. Peloton sounds nice, but I’m trying to keep costs down.
@Leon
Totally understandable. There are plenty of free apps and tons of workout videos on YouTube. If you like yoga, there’s even a 30-day yoga challenge you can try for free.
Joss said: @Leon
Totally understandable. There are plenty of free apps and tons of workout videos on YouTube. If you like yoga, there’s even a 30-day yoga challenge you can try for free.
I’ve noticed that free apps often lock the best features behind subscriptions. It feels like everything is a subscription these days. Even yoga videos seem to require a bunch of equipment I can’t afford. Maybe I can substitute with what I have, but it’s hard to know where to start.
@Leon
Try searching for ‘no equipment’ or ‘bodyweight’ exercise videos on YouTube. They’re great because you don’t need anything fancy; maybe just a yoga mat. Also, stores like Five Below have affordable yoga gear, or you might find used equipment on Facebook Marketplace.
I started by googling TDEE calculators and entering my info. It gives you a calorie recommendation. I then subtracted 500 calories to aim for a pound of weight loss per week. I track my food using the Cronometer app.
Some foods that worked for me: rotisserie chicken (great protein source), cottage cheese, and oatmeal with fruit for breakfast. I also switched to diet drinks except for coffee; I’d rather eat my calories than drink them. A food scale is really helpful to track portions. I’ve lost over 30 pounds with this approach and no exercise.
@Lennon
That TDEE thing sounds really helpful. I’d never heard of it before. I’ll check it out along with the 500-calorie deficit idea. Thanks for sharing.
Leon said: @Lennon
That TDEE thing sounds really helpful. I’d never heard of it before. I’ll check it out along with the 500-calorie deficit idea. Thanks for sharing.
@Lennon
I do something similar, but I also include foods like deli turkey, turkey pepperoni, and unsweetened Greek yogurt (I use it to make dips). Big salads with lots of veggies and some balsamic dressing are also a staple. I aim for at least 100g of protein daily, which keeps me full and helps maintain muscle.
I follow Sydney Cummings’ workout programs on YouTube. She’s fantastic, and you can modify her workouts if you don’t have equipment. I use MyFitnessPal to track calories. The premium version isn’t too expensive, but you can also stick to the free one.
Find your TDEE with an online calculator and eat 300-500 calories less than that number. Apps like MyFitnessPal, Lose It, or Cronometer (free versions) can help track your food. Aim for at least 100g of protein daily; it keeps you full and helps maintain muscle.
For meals, try adding a fruit or vegetable to every meal. Plan ahead by tracking your food before eating to stay within your calorie goals. The 80/20 rule helps: eat mostly whole, nutritious foods but allow room for treats. Free workout programs on YouTube (Madfit, Sydney Cummings, Yoga with Adriene) are great for adding exercise if you want to.
I made a spreadsheet with all the meals I cook and calculated how much I can eat to stay within my calorie goals. I broke it down into 350 calories for breakfast, 700 for lunch, and 350 for dinner. It took a few hours but was a game changer; no more guessing. I lost almost 30 pounds doing this with no exercise.
Use an online TDEE calculator to find your daily calorie limit, subtract 500, and track your meals with apps. Teaching yourself about food and nutrition is worth it; it’s simpler than you think. You can do this.
@Kim
This sounds like a great idea. I always feel like Google just tries to sell me stuff instead of giving real advice. Breaking it into 350-700-350 sounds doable. Thanks for explaining it so well.
I use MyFitnessPal to track calories. You can set a goal weight and timeline, and it’ll calculate your daily calorie allowance. Tracking everything you eat really helps keep you accountable.
