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Simple Inexpensive Tools (You May Already Have) to Help Weight Loss

Updated on March 30, 2015
anglnwu profile image

A certified health and wellness coach, I love discussing food, health benefits and how to keep weight in check,

Weight loss can be as daunting as taking on Goliath.

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courtesy of

Sometimes, fighting weight gain is like fighting Goliath.  Like Goliath, he stands intimidating, daring you in the face,” You’re not going to get me. I’m too set, too big, too smart, too…” You cower to think if you can ever win this battle. After all, your records may not have been exactly stellar—diet plans strewn on the sidewalks of “tried and failed,” ambitious weight loss tools pushed to the corner, collecting dust and guilt and shakes and meal plans you shudder to think if you ever have to eat them again.

You are defeated and you know it. And now Goliath is chanting his dismal refrain, aim at discouraging you from ever trying.  But before you throw in your last bit of resolve, here’s a story of hope.

Now, enter David—small dimunitive David, with no armor and no stature, so to speak. But David had a game plan. He knew a thing or two about tools or gadgets, if you will. In his sling, he carried five smooth pebbles, handpicked from the stream nearby. Amidst torrents of ridicule from the shameless giant, David swung his sling with the perfect aim of a shepherd boy. A little pebble did the job. Hit in the most vulnerable part, his forehead caved in and the giant came tumbling down.

OK, I’m not trying to Sunday-school you—this story proves a point—if you choose your tool or gadget or weapon well, the task at hand will not be so insurmountable.  And contrary to thinking, you may not need expensive tools to slay the giant of weight accumulation.

If you look around you, you can actually find some weight loss tools you already have. Since you already have them, you have zero starting cost to get on your own weight loss programe  (no need to pay for special meals or join a special weight loss programs).

Weight loss tools could be lying around in your house.

Here are some surprising weight loss tools you may already have, just waiting for you:

Your Cell Phone

A picture says a thousand words—we’ve all heard that and it’s become a worn cliché. But if you apply that concept to weight loss, you may be amazed at the results. Instead of fussing over everything you eat or checking with your diet coach via iphone or dialing into a food phone service to tell you what to eat and what not to eat, why not take a picture of your meal? Most cell phones have picture-taking capability, so take a snap and review it. Do this for a couple of days and you may see your food cravings, food favorites and food snags that can hinder your weight loss desires.

What do you mean?

Go ahead, take a picture of the meal you’re about to eat. Does it consist of a double-cheese hamburger, a side of French fries and a milk shake? Or a double-cheese stuffed pizza ?

If your pictures constantly have images of fast-foods, quick take-outs and processed snacks and sweet goodies, there is no denying—they are all there, staring at you and convicting you.

Guilty? You don’t need a diet coach to tell you that these foods are loaded with saturated fats and trans fat, simple carbohydrates and sugar. Allow the pictures to speak and if you listen, you will be making some smarter choices the next time you eat.

Guide to Buying a Pair of Good Running Shoes

How to Buy A Pair of Running Shoes

You can blame the credit crunch or gym apathy, but Britain is set to go running mad this year. Already, the signs are that we are in the throes of a jogging boom. Figures suggest that nearly four million people run regularly. Its appeal is partly its convenience - you can do it any time, almost anywhere - and minimal financial outlay is required. All you need to buy is a pair of trainers. It seems so straightforward - until you walk into a sports shop.

Running tips for beginners

Running Shoes

Most of us own a pair. If you don’t have the resources to keep up a gym membership or join a weight watcher group, your shoes can double up as your own workout gym. Just donn a pair and go—blaze the running trail, catch some fresh air, enjoy the sights as you go and make this walking/jogging thing an enjoyable adventure.

This no-cost exercise does more than encourage weight loss. Research shows that regular physical activity can reduce risks of many diseases from cardiovascular diseases, to stroke, to osteoporosis to glaucoma. Mayo clinic listed 6 other compelling reasons to exercise, in addition to maintaining weight control:

  • Improves mood

  • Combats chronic diseases

  • Boosts energy level

  • Promotes better sleep

  • Promotes better sex

  • and it’s fun to boot.

Your Dog

Own a dog? Good for you—according to Northwestern University, your dog’s leash may be your best fitness tool. How is that so? Researcher, Robert F. Kushner, M.D., has this to say,” Dogs are great partners because they never say no, never talk you into not exercising and never sabotage you.” If that describes your dog, you’re ready to go. Saddle up your feet and hit the road with your friendly pooch at your side. And because they are generally eager to go out (unless you have yourself a lazy one), their enthusiasm may be just the thing to tide you over an exercise slump.

Don’t have a dog? Offer to walk your neighbor’s. Or get one—yes?

Journal Your Way to Weight Loss!

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courtesy of

Free Program to help weight loss

Get your completely free program from, America's #1 weight loss and fitness website

Food Diary

Food diary may seem anal—writing down everything you eat, including calories and exercise records but the American Journal of Preventive Medicine confirms the importance of keeping a food diary. According to one of the largest weight-loss studies ever conducted, dieters who kept their food diary six or more days a week lost an average of 18 pounds in a six-month period compared to only 9 pounds (or half) for those who didn’t keep food diaries.

Now, throw in the accountability element—it can be the thing that keeps you going. Accountability to yourself is pivotal and if you want to ensure further success, show it (i.e. the food diary)to someone you trust. Victor Stevens, PhD., senior investigator at the Kaiser Permenente Center for Health Research in Portland, Oregon says, “I think the most powerful part is accountability and the next most powerful part is increasing awareness of where those extra calories are coming from.”

So what do you need to keep a food diary? If you have papers lying around, you can start right away. Notebooks, or any kind of stationary where you can write down records or if you’re high tech—record it in your personal digital assistant (PDA). There are program on the internet that helps you to track your record.

More Inspirational Quotes for Weight Loss

Post-it Notes

Surely, you have these lying around, either from school days gone by or you have them handy to scribble quick reminders. Well, these can be your tool too—to scribble little reminders to eat certain foods, or to steer away from “dangerous” food items. Or they can bear little notes of encouragement to yourself—an inspirational quote, a target weight to reach, a certain little black dress you want to get into or the figure you want to hit the beach and steal glances.

Here are some inspirational quotes I scour for you:

You have to stay in shape. My grandmother, she started walking five miles a day when she was 60. She's 97 today and we don't know where the hell she is.

--Ellen Degeneres

Take care of your body with steadfast fidelity.
-- Goethe

A journey of a thousand miles must begin with a single step.
--Lao Tsu

To climb steep hills requires slow pace at first.
--William Shakespeare

Perseverance is failing 19 times and succeeding the 20th.
--Julie Andrews

I don’t want to sound like a motivational speaker, but you get the picture, even if there are on tiny squares of post-its.

How to Wear Belts

Belts in your closet? Put them to good use!


If this suggestion sounds like an odd ball, it probably is. What do belts have to do with weight loss? Everything! Belt can serve dual purposes. Put one on if you know you’re going to parties or places where food is abundant and tempting you to over-gaze—the belt is there to tell you when you’re full. Listen to your belt—it doesn’t lie and it’s better and cheaper than gastroplasty. A big, bold belt can also create the illusion of a smaller waist and they are very fashionable now. Either way, you can go wrong with a belt in place.


Submit a Comment

  • anglnwu profile image

    anglnwu 7 years ago

    Wow, very impressive. Readers can check it out too.

  • profile image

    tb 7 years ago

    We just released an iPhone app that allows users to keep a photographic food diary and email their day's log to anyone (themselves, a personal trainer, nutritionist, diet buddy, etc.) It's called dietSNAPS. You can check it out at

  • anglnwu profile image

    anglnwu 7 years ago

    thanks, Maita, you're an angel too, for making those sweet comments. Have a howdy good day.

  • prettydarkhorse profile image

    prettydarkhorse 7 years ago from US

    food diary angel, tiring but you must do it if you want to lose weight, I am glad we dont have prob with that one, and I like the images hehe, plus I like it that you also do research about it, thumbs up angel, Maita

  • anglnwu profile image

    anglnwu 7 years ago

    febriedethan, good to see you again. Yes, never know how useful the cellphone can be. Like your innovative idea of downloading them to make a new blog. There you go--another good idea.Thanks for visiting.

  • anglnwu profile image

    anglnwu 7 years ago

    Hypnodude, I can always count on you to rate me up. You're so fabulous that way. Thanks for dropping by and your hub on steel butt is very popular, I see. Thank you so much!

  • anglnwu profile image

    anglnwu 7 years ago

    Money, thanks for your encouraging comments. The picture is definitely Goliath exemplified. Always a pleasure to have you drop by.

  • febriedethan profile image

    febriedethan 7 years ago from Indonesia

    Take a picture of the meal I about to eat, yes that's a brilliant idea, I like it Anginwu, thank you so much :)

    Well, at least I can upload those pictures to build another new blog about food and snacks haha...

  • profile image

    AARON99 7 years ago

    A bunch of good ideas on weight loss. Some tips are also very rare to know. Well done. Enjoy.

  • hypnodude profile image

    Andrea 7 years ago from Italy

    Very interesting angle on weight loss. Exceptional idea, so rated up and stumbled. Very well done anglnwu.:) And the opening picture is wonderful.

  • Money Glitch profile image

    Money Glitch 7 years ago from Texas

    Great hub anglnwu! This is so clever, I love the tips that you have given, it's funny with the first picture, and really true about weight loss seeming like a Goliath at times. This one is really good. Thanks for sharing! Thumbs up!:)

  • anglnwu profile image

    anglnwu 7 years ago

    Hi Sheila, yes, the ideas presented here are somewhat out-of-the-box, not the usual spiel. Thanks for dropping by and I appreciate your comments.

  • sheila b. profile image

    sheila b. 7 years ago

    Most of these are ideas I haven't read anywhere else. They all sound easy and practical. Thanks.

  • anglnwu profile image

    anglnwu 7 years ago

    lelanew55, thanks for your kind comments.

    Pamela, welcome back and thanks.

  • Pamela99 profile image

    Pamela Oglesby 7 years ago from United States

    Anginwu, Great hub on weight loss. I like some of your tips.

  • lelanew55 profile image

    lelanew55 7 years ago

    interesting weight loss ideas and easy to do too Anginwu. Thank you for sharing.

  • anglnwu profile image

    anglnwu 7 years ago

    fereitica, lol on your different ways of dressings. You're very innovative! The belt deal--a big belt can make your size smaller (illusion of sizes)--just don't squeeze it, let it wrap around the waist and hide the "rolls" as you called it. Anyway, I enjoy your revelation and i fully understand the holidays and their evil plans to destroy our dieting resolve. I applaud you for trying and hanging in there. You'll get there, I know. Thanks for visiting and leaving useful feedback. See you!

  • fereitica profile image

    fereitica 7 years ago from New Castle, IN

    That was very informative. Thank you, but the belt deal... You say that it gives the illusion of a smaller waist, but (lol) in my case, if my waist is being squeezed to look smaller, then the rest is looking extra pudgy. How would I get around that? Or should I just start wearing extra extra big shirts to accommodate? I don't like going out in public if I look as fat as I feel. I usually wear a good combination of loose & form-fitting outfits. That way you can tell I have curves, but you can't necessarily see the rest... you know, wear pants a little big around the waist so you don't get the "muffin top". That looks bad even on skinny chicks! Then you can wear a shirt (not TOO tight) a little form-fitting because your "rolls" won't be so obvious. Obviously this would not be a solution to the weight loss. I have tried a couple times to keep up on a diary and set goals that I would stay under so many calories for a week or two and then take that calorie intake limit down week by week until it was where it should be. Well, suffice it to say that Thanksgiving and Christmas screwed up the last one, but I plan to start again. LOL. It isn't as easy as exercising either... I can divulge on that one too, but I think I've said too much already. Thank you for the great ideas, though! Awesome!

  • anglnwu profile image

    anglnwu 7 years ago

    Shari, lol--in NY, you've the added advantage of camouflaging under the layers of clothes. It's getting pretty warm in SD now, so we're going to have to scamper for cover. Always a pleasure to see u and your nice comments always make me feel good.

    How did your seder go?

  • anglnwu profile image

    anglnwu 7 years ago

    coffeesnob, thanks for your comments.

  • wavegirl22 profile image

    Shari 7 years ago from New York, NY

    ang - now arent you the resourceful one!! I am takng a picture of a big hunk of chocolate and putting it as my new wallpaper on my phone!!! As for my desk at work it is going to be post it noted away! Excellent Hub and great advice as always! Though in SD you arent taking winter coats off at this time and realizing the extra layer that may have been put on during the cold winter months. . lol . cause here in NY the weather is warming up and I am seeing that ugly extra layer!!!! Great tips needed . . actually any help I can get now is a blessing:) thanks for sharing!!!

  • profile image

    coffeesnob 7 years ago

    I like the cell phone/pic idea. Never thought of that before.

  • anglnwu profile image

    anglnwu 7 years ago

    rprcarz250, thank you for taking time off to comment. Appreciate them and I agree, keeping weight off is crucial.

  • rprcarz50 profile image

    rprcarz50 7 years ago

    You bring out some ideas with this Hub that i've not heard of before for weight loss. Great content on this one .And to keep it off is very important.

    Thank you for this work


    As Always Also a2z50