Lose Weight Without Blowing Your Budget

Need cheap way to slim down? Get out with Fido. It's good for both of you.
Need cheap way to slim down? Get out with Fido. It's good for both of you.

If you're like millions of American women, you started the year with a resolution to lose weight. But whittling your waistline doesn't have mean whittling your wallet, too. (No, you don't need a $100 pair Lululemon yoga pants.) Here's where to save and where to splurge, so you don't blow your budget while you slim down:

Save: Quit smoking. There are scores of reasons to do this, but the one of the most immediate benefits is financial. The current average price of a pack of cigarettes is $4.22, and as much as $7.50 to $10 in places like Chicago and New York City. If you're a pack-a-day smoker, quitting will put an extra $1,540 or more per year in your pocket while it removes all kinds of gunk from your lungs. (Hmmm, that could buy lots of cute Lululemon gear…)

Splurge: Spring for a pedometer. "For the price of two movie tickets and some popcorn, you can own a powerful fitness tool: a step counter," says RealAge cofounder Michael F. Roizen, M.D., who logs 12,000 steps a day on his pedometer. A good one costs $15 to $20 (supercheap models are notoriously inaccurate, Roizen warns). His favorite is the Omron HJ-112 Digital Premium pedometer, which has a tough-to-lose strap, 7-day memory, and easy-to-read display. Roizen says you should aim for at least 10,000 steps a day.

Try this 9-step plan to melt away belly fat.

Save: Eat produce in season. One recent USDA study found that you can get three fruit servings plus four vegetable servings a day for a budget-friendly 64 cents, total. Buying fruits and vegetables in season guarantees the best quality for the least coin. And peak produce is easy to spot. Just look for whatever's most plentiful at the grocery store or farmers' market. (Right now, we're gobbling up sweet 'n' cheap satsuma tangerines by the crate.)

Splurge: Upgrade your salmon. Wild salmon is rich in anti-aging omega-3s, yet has two-thirds less saturated fat than farmed salmon (often labeled "Atlantic"). "Wild salmon is a top but pricey omega-3 source," says Roizen. "Go for canned salmon or frozen salmon burgers. They're more affordable and usually made of leftovers from Alaska's wild salmon catch."

Land out these 5 heart-healthy fish on your plate.

(Bonus tip: Love your juicy steak and occasional burger? Make it with high-quality grass-fed beef, which has 25% less saturated fat and 20% less cholesterol than conventional grain-fed beef, plus some heart-healthy omega-3 fatty acids. But enjoy it in moderation -- just one 3-ounce serving a week is plenty. Grass-fed beef's higher price tag -- about twice the conventional stuff -- will help with that.)

Save: Eat more plant-based proteins. They're a better buy -- and better for you -- than meat. Beans, lentils, and other plant-based proteins are free of saturated fat and rich in fiber, which helps with weight loss. Canned black beans cost about 10 cents per ounce, compared to 34 cents per ounce for New York strip steak. At 6 cents per ounce, tofu is even cheaper.

Related: What beans can do for your blood sugar to prevent diabetes.

Splurge: Invest in good workout shoes. The 26 bones in your feet take a pounding every day, so take care of them with well-cushioned, well-fitted walking or running shoes (get measured, wearing your favorite sports socks, at least once). Always wear them when you'll be walking or standing for long periods of time, and replace them every 6 to 9 months.

Save: Find a workout buddy. A health club can easily cost $50 or more a month -- plus the gas to get there. Save big by teaming up with a neighbor, a "virtual" Internet workout partner, or a spouse. Who's a good buddy? Someone who genuinely wants you both to succeed in getting healthier. The accountability and cheerleading you give each other will get both of you up and out when it's cold or wet outside or you're just plain tired -- and that's priceless. Alternatively, enlist the bored mutt who's been gnawing on your slippers: In one study, walking Fido 20 minutes a day, 5 days a week led to a 14-pound weight loss for humans. The canines got healthier, too.

Get more health tips from RealAge:

35 living in a 45-year-old body? Take the RealAge Test and find out.

5 Refreshing Fixes for Dry Eyes

Lower Back Pain Getting Worse? Fix it Now

How to Treat Fibro Pain at Home

The Simplest Way to Prevent a Heart Attack