If you have weight to lose, if you are overweight or obese I´m sure you´ve tried to lose weight before and I´m sure you´ve hear the most common advice: you just need to eat less and move more and I understand how hard it is to follow that advice. If it was that simple then you won´t be looking for strategies that do work.
In my opinion it is rude and disrespectful to even mention that advice, you do know that you need to eat less and you do know that you need to exercise, but I understand how hard it is to get up and exercise when your knees hurt, when your back hurts, all your body hurts, you feel tired and you can´t stand up for too long.
I´ve mentioned before that sustainable weight loss is not as easy as eat less – move more, that advice is just one piece of the puzzle, you also need to consider your metabolism and hormones, the reason why you feel tired and you can´t stop eating is because your body is not working properly so you need to fix that first so this means that you need to start your weight loss journey by changing you eating habits first, this will help you feel better so that you have more energy to exercise.
After following a healthy diet for a couple of weeks you can start exercising, at this point you may have lost some weight and you feel better, I´m not saying that you´ll feel amazing just after a couple of weeks of eating healthy but you´ll start feeling a little better and with more energy so that you can start getting up and do some physical activity.
The goal of increasing physical activity throughout the day and start exercising is to improve your health and to burn calories which will help you lose weight and you need to make this a daily habit so that you maintain optimal health and can maintain and even improve your weight loss results but, since you´ve been sedentary for years then you need to start small and build from that, even when you need to start small you do need to challenge yourself, here are 3 steps you can take today to start exercising:
1.- Go for a walk every morning.- Every morning before having breakfast go for a 10 minute walk. Starting your day with some physical activity gets you in the right mood to accomplish more things and keeps you on the right track.
2.- Go for a walk after dinner.- Every day right after dinner go for another 10 minute walk. The moment you stand up from the table go for a walk, do not sit on the couch or do any other thing, get up and walk.
3.- Do 10 squats and 10 push ups.- At any time during the day do 10 squats and 10 push ups, you do not need to do the normal versions, find easier versions of the exercises you can do, you can use a chair for the squats to help you so that you don´t go too low, place a chair behind you, stand up straight with your feet shoulder-with apart, slowly bend your knees and sit on the chair and stand up. For push ups you can use a wall, stand in front of a wall (facing the wall), place your hands at the level of your shoulders and slowly bend your elbows and lean your body towards the wall, then push back.
This 3 exercises are the best way to start exercising, there are 2 important points to consider, first you need to challenge yourself it does take effort and hard work to lose weight and keep it off so every time you need to make it more challenging, just make sure that you are challenging yourself enough to make your body change without injuring yourself. And second you need to do it every day, the only way to lose weight and keep it off is by developing healthy habits, this includes being consistent with your exercise. You can´t do your exercises one day and skip them 5 days, this won´t lead to results, it´s better to do 20 or 30 minutes of exercise every day than 4 hours on a single day and rest 5 days.
These 3 steps are the starting point, follow them for a couple of weeks and let us know how you feel by living a comment on Twitter. On future posts we´ll be sharing with you what you need to do once you´ve lost some weight and you can increase the activity. Remember that our goal is to help you develop the habit of daily exercise so if you have any doubt or question let us know, we´ll glad to help you.
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