Affordable tips to keep your family healthy during and after the pandemic


Kevin Mangelschots

If you are finally emerging from self-isolation, you may have gained a few pounds. But, now, you realize that it is time to shed the unwanted pounds and revitalize yourself and your entire family.

However, healthy things often cost money. And if you are still reeling from the side effects of the economic downturn, money may be in short supply. The good news is that there are many ways to boost your health without blasting through your savings.

It starts with food

For most of us, our grocery bill is one of our highest. Since you are already spending money to keep your family fed, it makes sense to focus some of your funds on healthy foods. You do not have to empty your pantry and restock it, either.

With a few supplemental supplies, and things you already have in your pantry, you can whip up a healthy meal starting tonight.

Encouraging exercise

When it came to quarantine, there were two mindsets: active and sedentary. If you fall into the former category congratulations, you’ve probably lost weight. However, if, like the rest of us, you spent your time lounging and eating more, it’s time to get off the couch…

Depending on what you and your family are interested in, you don’t have to pay for expensive online workout classes or feel compelled to join a fitness studio. Instead, you might consider hiking, biking, or swimming as ways to stretch and flex your muscles. You could even try weight-lifting, which can boost your metabolism and help you lose weight. If you’re a beginner, offers this split upper and lower strength program to help you get started.

If everyone could use a motivational boost, consider new running shoes for everyone, or maybe some new athletic wear. If you’ve been hankering for the latest smartwatch to help stay accountable and track your progress, consider a more affordable one with fewer bells and whistles but with the same ability to help you reach your goals.

Water can’t wait

Something else you can do to help cut calories and reclaim your waistline is to drink more water.

This might seem too good to be true, but as Johns Hopkins explains, drinking water has several benefits. One of these is that it is a potential appetite suppressant. A quick glass of H2O can also boost your body’s ability to expand heat energy, which can enhance your metabolism.

Drinking water is also a very simple way to reduce calories, particularly if you tend to drink tea, soda, milk, or juice with your meals.

Food as an experience

In addition to simply eating well, exercising, and changing how you drink, another way to trick yourself into losing unwanted weight is to look at food as an experience.

When you want to indulge, do so, but make a day out of it. You might, for example, cook a gourmet meal or dine out at an expensive restaurant—if you choose the latter, just be sure to stretch your dollars by skipping the appetizer or avoiding pricey drinks. These simple steps can serve to remind you that food is fuel and should never be consumed simply because you are bored or stressed.

You did not gain your additional weight overnight, and you certainly won’t lose it in eight hours either. It’s going to take hard work and dedication, and you’re going to have to learn how to pay close attention to everything you eat and do. Fortunately, it is possible without spending a fortune, and the sooner you start, the sooner the scale will tell you what you want to hear.

Picture of a man walking in the woods

Guest author bio

Gabriel Patel is a health/wellness author on the website