How to Find the Best Grocery Shopping for Weight Loss

Whether you’re trying to shed some pounds or are just interested in staying healthy, grocery shopping can be one of the most challenging tasks out there. However, it’s also one of the most important things you can do to achieve your weight loss goals! Luckily, this article will walk you through some of the best ways to successfully grocery shop for weight loss.

10 Ways to Shop Smart

Visiting a grocery store is part of any healthy lifestyle, but it can be easy to stray from your goals. If you’re trying to stick with a diet or find ways to improve your health, here are 10 tips on how to shop smart. A few other things to keep in mind: Don’t be afraid to try new foods. It might seem like every food has something wrong with it—from high calories and fat content to weird chemicals and fillers—but that isn’t always true.

Use your phone as a tool instead of an entertainment device

Instead of checking your phone every few minutes, use it as a tool to help you track your nutrition and activity throughout your day. Download an app like MyFitnessPal or Fit Bit and make sure that whenever you’re about to eat something, you scan its bar code into your app so that it can tell you how many calories are in it. This will also help you stay on task during grocery shopping. If you see a pack of Oreos, don’t pick them up without scanning them first! If you know they have more than 200 calories per serving, leave them on the shelf. You might be surprised at what you find when you start tracking your food intake—but only if you actually track it!

Go at off-peak hours

The fewer people in an aisle, the easier it is to find everything you need. The easiest time to shop? If you can avoid going at peak hours—say, 8:00 a.m. to 9:00 a.m., right after work—you’ll have an easier time getting around and finding your favorites foods. But if you must go then, try to stick to just one or two aisles. You should also try shopping on Wednesdays and Thursdays between 10:00 a.m. and 1:00 p.m., when many stores are less crowded than they are during their typical lunchtime rush hour of 12:30 p.m.–1:30 p.m.. And don’t forget about weekends!

Visit less popular grocery stores

If you live in a larger area, like a city, try visiting less popular grocery stores. Visit small specialty stores or local markets. These stores often offer better deals than national chains and will allow you to save money by avoiding more expensive items that have been shipped from far away. These types of groceries are also great because they allow you to get creative with your ingredients! Don’t be afraid to experiment with new (to you) ingredients! It can be fun to try something new every once in awhile.

Avoid common distractions in store

How can you keep focused on what you’re shopping for? First, avoid shopping when you’re hungry; that’s why we like to shop at least a few hours before dinner. You may also want to look into planning your weekly meals and even pre-packaging food before heading out. Finally, if you have time and access, consider buying fresh food—rather than processed foods or even frozen ones—from your local farmers market. Not only is it fresher, but it’s often cheaper too! And who knows? You might just meet some new friends in line.

Stock up on staples only when needed

This will ensure that you aren’t wasting money on food that won’t get eaten. If it goes bad before you can eat it, you won’t be wasting your hard-earned cash. If a particular ingredient is used in different meals, only buy enough for what you need and freeze any leftovers for later use. This will give your dishes variety without putting too much of a dent in your wallet or cluttering up your fridge. You should also try to keep meal sizes under control. No one wants to come home from work or school and make an entire new meal just because they’re hungry again. It’s easy to think I already made dinner, so I might as well finish it off instead of making something else, but doing so can lead to eating more than necessary.

Follow your meal plan

A weight-loss diet isn’t one-size-fits-all. Finding a healthy balance is key, especially when it comes to proteins, fats and carbohydrates. Making smart decisions about what you eat and drink will not only help you reach your fitness goals faster but also keep your body strong and healthy. If you have questions or concerns about how to make changes in your diet, consult with a registered dietitian who can help you determine how many calories are right for you and how best to meet those calorie needs.

Rely on cash back apps and coupons apps (e.g. Ibotta, Snap by Groupon, Favado)

Saving money is great, but saving money on things you’ll actually use is even better. Using cash back apps and coupons apps—like Ibotta, Snap by Groupon, or Favado—can help you save on groceries without feeling like you’re giving up a reward. They work kind of like cashback sites, so every time you make a purchase through one of them with your phone, they enter into their database. Then at tax time (or whenever), just go to that site and enter in all your transactions, and then settle up with them.

Skip convenience foods and stick with the staples you already have at home

It’s a mistake to think that you have to stock up on specialty items like low-carb pasta or gluten-free rice when it comes time to lose weight. Stick with natural food and you’ll be less likely to be tempted by junk foods (even if they’re stashed in your pantry). If you do find yourself craving convenience foods, though, know that those are usually high in sodium or fat—or both. What's more, these packaged foods also tend to pack less of a nutritional punch than fresh ones. So stock up on real, whole foods and get rid of everything else. But don't throw out your favorite comfort snacks entirely; instead use them sparingly when you're truly hungry. You'll still feel satisfied after indulging since they won't spike blood sugar as much as processed foods.

Check nutrition facts before purchasing anything new

There are dozens of calories lurking in common grocery items, so before purchasing anything new, check its nutrition facts. You might be surprised by what you find! Sugar in particular is extremely sneaky; it’s added to lots of foods and drinks that we don’t immediately recognize as sweets. Don’t worry about weighing yourself after every meal, but try to be mindful of your sugar intake overall. If you eat a lot of processed foods with sugar or high fructose corn syrup (HFCS), cutting back will inevitably make a big difference. When buying fresh produce, aim for lower calorie options—such as berries instead of bananas. Also keep an eye out for hidden fats—like those found in nuts and creamy salad dressings—and load up on vegetables like broccoli and kale instead. They’re both low-calorie powerhouses packed with vitamins and minerals. Remember: Fats contain more than twice as many calories per gram than protein or carbs do, so they should be consumed sparingly at most meals when trying to lose weight.

For snacks, look for something low carb/low calorie but high protein or fiber; purchase fresh fruit; leave junk food out of reach

Most people are wired with a just one bite gene, so make it easier on yourself by keeping high-calorie foods out of reach. Use storage containers, lids or other barriers to make sure your cookies aren't next to your yogurt, for example. Hide unhealthy foods behind and above healthier options (i.e., keep pretzels and microwave popcorn out of view). This helps you avoid mindlessly overeating these items. Use smaller plates: You'll typically eat less if your plate is smaller because your body won't realize it's not getting as much food as usual. If you're eating at home, use salad plates rather than dinner plates; when dining out, ask for a takeout container instead of a full-size box. And always put half your meal in a doggie bag before taking that first bite! Don't shop hungry: When we're hungry our brains will tell us that anything in sight looks good. If you go grocery shopping on an empty stomach, you'll be more likely to pick up junk food that has little nutritional value but tastes great. Make smart substitutions: Think about which healthy ingredients can replace others in recipes like baked goods and ice cream sundae toppings.