You might want to get healthy but you’re not sure where to start or you don’t want to start living at the gym. The good news is that you don’t have to to get some great benefits.
Firstly, if you want to lose weight you do need to start exercising. At least three times a week, 30 minutes each time. This is what you’ll need for weight maintenance. For those who want to lose weight, step it up by exercising more regularly every week, and for 45 minutes to one hour for each session.
You don’t need to exercise more than one hour per session because it can have diminishing results on your weight loss. You don’t want to be overworked otherwise your body will reduce its metabolic rate.
Incorporate resistance training (muscle building) and cardio (aerobic exercise) for a good balance. You can bring in more activity to your daily routine by walking instead of driving or taking the stairs. Here are some other simple fixes to kick-start your weight loss.
Don’t be in a Rush when you Eat
Sit in a relaxed position and allow yourself the time to enjoy your meal. Give yourself a minimum of twenty minutes to one meal. This isn’t a race, when we rush through our meals our body doesn’t get the time to savor it and it is more likely to want more sooner. By eating slower or at a more controlled pace your body will feel fuller and you are less likely to overeat.
Control your Portion Size
Portion size plays a huge role in deciding the amount of foods you consume at one time and can have a big effect on your waistline. If you cut the portion size of your meal, you will naturally consume less which means less calories to burn later.
More than just your weight, you know that overeating puts you at risk of developing medical problems, including high blood pressure, high cholesterol, type 2 diabetes, the list goes on. Don’t skip any meals just cut them in half and you’ll see changes in half the time.
Let yourself Recover
Work your body and give it everything you’ve got but don’t forget to let it recover when you’re finished destroying it. Maintaining your fitness also means taking the time to give yourself a break.
Learning how to take care of yourself can be harder than it seems. So many girls are working or managing day to day responsibilities, trying to fit in a work out and take wonderful care of their families. . But when it comes to ourselves we often never get around to the same nice treatment.
Take a minute for yourself, it will actually help you get the results you’re after quicker. Try:
A soothing bath
Treating yourself to a pedicure
Get a relaxing massage
Read a good novel in bed
Enjoy a favorite movie
Get Out on the Dance Floor
Whether you enrol in a class, such as ballet, jazz, tap, swing, salsa, or country line dancing, or just get out and dance at a club, you’ll be sweating to the music and getting fitter as you have fun. If you do go out remember it’s for the dancing not the alcohol, you don’t want to ruin your results with empty calories and dehydration.
Use Flavoured Vinegars and Oil
Instead of dumping dressing that is loaded with fat, sugar, and calories on what would otherwise be a healthy salad, avoid the high-calorie salad dressings and replace them with flavoured oils and vinegars.
Instead of looking at yourself and seeing your flaws, look at what you love about yourself. Whether it’s your eyes, your nails, your skin, or your stomach, find at least a few things that you think are beautiful about yourself, and whenever you’re looking in the mirror, turn your attention toward those. This way, as you work to reach your fitness goals, instead of feeling discouraged when you look in the mirror, you’ll feel happy and that positive attitude will help you work through those tough workout weeks.
Start to imagine what your ideal body looks like. Is there a picture of you from years ago in which you’re a size you want to get back to? Stick that on the fridge or on the bathroom mirror as inspiration or create an inspiration board that you can check in on each day. This can be a great way to keep you focused.
Eat more often – and add some protein.
Try switching from two or three large healthy meals to five or six smaller ones of 300 to 400 calories.
For each of your healthy meals or snacks, eat both protein and carbs, such as cereal with milk, an apple with peanut butter or a turkey sandwich. Protein takes longer to digest than carbs, so you'll stay satisfied longer. By eating more often, you're less likely to get cravings and eat anything in sight. You will also keep up your energy, concentration and alertness levels