Who said getting started on a weight loss journey would be easy? Pretty sure no one ever! What do I eat? How much do I work out? Cardio or Weights? What is a burpee? Can we say information over load? Let’s relax and start slowly with these 6 quick tips for healthy weight loss.
6 Quick Tips for Healthy Weight Loss
Work up to 150 minutes of cardio a week. Work up to 30 or 60 minute bouts or do several 10 minute sessions but make sure they are at least 10 minutes in length. Before you know it you will have reached 150 minutes of cardio slaying some calories as you go!
Strength train 2 to 3 days a week for healthy adults. Make sure you give yourself 48 hours of rest before you train the same body parts again. Ex. If you train upper body on Monday don’t train it again till Wednesday.
Strength training helps you maintain fat free mass. As you age you lose muscle mass and gain fat mass if you are not actively trying to prevent it.
If you need to get rid of some stress you will be happy to discover pumping iron will crush stress. Check out Five Reasons Women Should Strength Train
I’m Hot and I’m Cold
Make sure you start with at least a 5 minute warm up and save time for some static stretching after your workout with at least another 5 minutes for a cool down at the end of your workout.
Keep a 24 hour to 3 day food journal. Get an accurate picture of what you are really feeding your body. Are you eating way more than you thought? Is your body hanging onto every morsel you give it in fear of starvation? Take a look at it and see were you can make some small improvements.
How do we Move Mountains?
Start small so you don’t get overwhelmed.
Cutting out daily sodas or sweet would be a great example. Or increasing the amount of water you drink.
Once you have been able to make one small improvement and maintain it for 2 weeks then you can look at tackling another. Maybe adding more green vegetables to your diet.
You have some control here so ease yourself into it and remember its a process and it takes time.
Small goals will keep you getting closer to the ultimate goal!
Know What you are Aiming For
Speaking of goals create a goals that are measurable. Not something like I want to get in shape but be specific like I want to lose 10 lbs or I want to be able to bicep curl 10 reps with a 20 lbs. dumbbell. Then break that down into chunks.
Say you are wanting to lose 10 lbs. Its safe to lose 1-2 lbs a week. So your mini goal should be to try to lose about 1.5 lbs a week. Or if you want to curl 20 lbs start with a weight that has resistance but you can complete 8 to 10 reps with proper form. Say you start with 8 lb weight after 2 weeks see if you can move up to 10 lbs if not try again in 2 more weeks until you can.
Small goals like this are important to keep you motivated on your journey!
Use these 6 tips for healthy weight loss to get started today. If you enjoyed this quick start please pin to your Health Boards on Pinterest.