Losing weight in a healthy and sustainable way is not rocket science, but sometimes it can be hard to wrap your head around.
The road to healthy weight loss includes:
- Lifestyle changes
- Regular exercise
- A nutritious diet
Instead of quick fixes that never last, learn how to improve all aspects of your life by adopting new habits, creating an active lifestyle, and investing in your long-term health.
Training at the Gym
Here are some tips for beginners who want to start training for weight loss at the gym:
- If you never worked out before, get a gym membership and a couple of one-on-one classes. The instructor will show you around the gym, demonstrate what each machine does, and create a workout plan for you.
- If you’re not into machines, you can always try out a group fitness class.
- Don’t overdo it: spending 45 minutes or an hour at the gym is a great start.
- Always include a 10-minute warm-up at the start of your session, strength training, and cool-down (bodyweight stretching, foam rolling).
Walking and jogging
If you’re not about that gym life, you can always make use of good weather and try walking or jogging.
- Warm-up: 10-minute brisk walk and runner stretches (lunges, calf stretches …)
- Combine walking and running intervals to build cardio endurance as a beginner
- Include strength-training sessions to build muscle (example: jogging 2x per week and strength training 2x per week)
- Include more walking in your day-to-day life: use the stairs instead of the elevator, walk to the grocery store …
- Other sports that work the whole body: swimming, dancing, hiking, rollerblading, canoeing …
Eating clean is a crucial part of losing unwanted weight. It doesn’t have to be hard. Here are some guidelines for building better eating habits:
- Stay away from junk foods. Avoid drinking too much soda and store-bought juices. These products contain a lot of sugar and salt. Instead, drink lots of water and load yourself with fresh fruits and vegetables.
- Eating healthy snacks throughout the day is a good habit since you have the choice of what to eat without feeling deprived. Healthy snacks include:
- Low-fat granola bars
- Carrot sticks
- Fresh fruits
- Avoid fad diets that sacrifice a food group. You will lose a lot of the important nutrients that help you stay healthy.
- Include foods rich in monounsaturated fatty into your diet. They can be found in olive oil, nuts, fish oil, and various seed oils. These good fats help lower your cholesterol and reduce your risk of heart disease.
- Tuna and skinless chicken are good protein sources.
- Carbohydrates are your source of energy. Instead of eating simple carbs like white bread and rice, which increases your calorie-intake, choose complex carbs sources like whole-grain crackers and bread, bran cereals, vegetables, oatmeal, and unprocessed grains like brown rice.