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The No Diet, No Exercise Weight Loss Plan Step 2

Updated on December 24, 2015
Illustration by Ginny
Illustration by Ginny

Tip #2: Shopping Strategies to Make Room for Your Favorite Foods

Most of us want to save money and so we do what makes sense and what our parents taught us. We shop in bulk for food once or twice a month. However, this leaves you with more reasons for eating more and more often:

  • The 2 bags of fresh potato chips you bought on sale are eagerly awaiting you to rip them open and indulge
  • The big yummy tub of ice cream stashed in the fridge would be scrumptious right now

What's more, being organized and cooking meals in advance readily makes them available to eat anytime: for brunch, lunch, afternoon snack, and evening snack, not to mention extra helpings at mealtime. Therefore, don't cook meals in advance.

Save now = Pay Later

While saving money on purchases is a worthy endeavor, you will pay later in unwanted pounds if you are not extremely disciplined if you buy all or most of your food in bulk once or twice a month or prepare meals in advance. Therefore, spending more money on some items helps make food less accessible.

The No Diet, No Exercise Weight Loss Food Shopping Plan

It's necessary to change your food shopping habits so that you can eat your favorite foods and feel satisfied while maintaining your desired weight or losing weight. Avoid temptations to buy things you don't need or might not otherwise crave at the time by keeping food at a distance and satisfy cravings without eating huge quantities. And of course, NEVER shop when you are hungry!

  1. Avoid going to the store if possible and shop once a month for staples that you need to make meals and fill you up, but you don't crave. You can purchase groceries online at, Fresh Direct, Pea Pod (and some markets deliver). Staples to stock include:
  • rice
  • beans
  • milk
  • eggs
  • bread
  • pasta
  • tortillas
  • potatoes
  • cereal
  • canned fish
  • lunch meats
  • soups
  • fruits
  • vegetables
  • drinks
  1. Replenish staples each week as needed and ingredients to make weekly meals: cheese, snacks and desserts (1-3 single packaged servings each).
  2. Buy snacks your family loves that you don't like as much so that you will not be tempted to eat them, and your family will not feel restricted by your food plan. Instead, treat yourself to packaged single servings of your favorite snack 1 - 3 times per week.

By keeping food at a distance you will satisfy your food desires and minimize overeating. Chances are that you might choose to eat something else available at home rather than running to the store for high calorie and high fat instant gratification snacks.

Read Food Labels

Reading the labels on food can be astonishing and educational. Compare fat grams, calories and sodium per serving to other brands, and choose food with 0 Trans fat (bad fat), and fewer and understandable ingredients to ensure you are not eating a lot of fattening fillers that are nutritionally empty. If a food you love is higher in fats and calories, choose a smaller package and eat them less often or choose another brand or variety that has lower numbers.

Have a Budget for Eating Out

It's important to be realistic and consider that you will probably want to eat out once or twice each week. When you eat out, eat what you want so it feels like a special treat.

Satisfy Occasional Cravings

It's important that you don't feel punished by what you eat and that when you have a craving for something that you satisfy it. By having single serving packaged snacks and desserts rather than a whole cake, pie, or big bag of chips, you can satisfy your craving and eliminate the temptation to eat huge quantities.

Eat what you love and enjoy!

**Note: check with your doctor if you have any dietary or other health issues before you make any changes to your diet or prescribed health or exercise plan.

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