Congrats on deciding to take your health into your own hands and shed some excess weight. You probably know that being overweight can lead to all sorts of health conditions, including diabetes and cancer. By losing some of it, you can improve your health and your confidence at the same time. Out of shape? No worries! Don’t let that stop you because you just have to take the first step and then you’ll be well on your way.
1 Start Slow so You Are Sure of Success
If you’re out of shape and brand new to exercise and eating right, it’s important to start slow and not just overdo it. If you jump in all at once, you run the risk of burning out before you reach your goals. Start slowly when it comes to overhauling your eating plan and your workout routine. As you start to lose weight and gain confidence, you can up your stuff to stay on track.
2 Watch Your Portion Sizes
Exercise might not be the easiest thing in the world, but limiting your portion sizes is an easy way to jump start weight loss so you can feel more comfortable working out. Weigh and measure your food so that you can take control of how much you are eating at mealtime. You’d be surprised at how easy it is to overdo it on portion sizes. Taking control will help!
3 Choose Low Impact Types of Exercise
If you’re out of shape, a full tilt running program isn’t going to be your best bet. You likely don’t have the skill and stamina to sustain this for too long. Instead, start by walking for 30 minutes every day. As you gain endurance and your body gets used to exercise, you can transition to jogging, then running.
4 Learn More about Getting into Shape
Still struggling? Experts say that doing some research on getting in shape can inspire you, but it can also give you some insight to changes you can make to your current habits to help you get there. Check out reputable websites or books at the library to help you. Watch out for quacks because you won’t get what you need from them.
5 You Need Very Specific Goals to Lose Weight
It’s rare to just wake up one morning and say, “I’m going to lose this weight,” and then be totally successful. You’re going to need to outline exactly what you’re going to do to lose that weight. For example, maybe you’re going to stop eating out at lunchtime and start brown bagging it. Or perhaps you’ll skip happy hour twice a week and hit the gym. Get specific!
6 Find Physical Activity That You Enjoy or You’ll Give up Too Soon
If my only choice when it comes to exercise is to run, I would never work out. I hate running! On the other hand, I love kettlebells and biking so it’s not a hardship for me to do those things. The point here is that you need to find exercise that you enjoy or you’ll just find reasons to skip it. If you’re out of shape, remember to start small and work your way to more intense exercise.
7 Surround Yourself with Supportive Friends and Family
Of course, some people aren’t going to be supportive of your weight loss goals. The co-worker who gorges on nachos with you once a week, for example. That’s why it’s important to share your goals with supportive friends and family so that you are surrounded by people who are going to help you reach those goals.
8 Identify Your Weaknesses
If you look your weaknesses in the face they become less scary. So make sure when you're planning out your goals, you realize what's been stopping you and you become conscious to change those negatives. Find healthy alternatives or a reward system for avoiding the bad and getting on track.
9 Have Self-Compassion
Don't go into your weight loss with negativity, guilt, or pre-determined failure--You. Will. Not. Succeed! Instead, go in being optimistic about goals, your abilities, and most of all about your body. Negativity will ensure failure whereas positivity will help you on the path of success.
10 Live in the Now and the past
Don't focus on where you're not at, instead, pay attention to where you're at and how far you've come. Even if it's something as simple as, "I did 2 push-ups last week and this week I can do 3." That's a big accomplishment in the weight loss/exercise world and will put you in a better mindset in the long run!
11 Setbacks Aren't FaIlures
Say it with me--Cheat days are okay. Struggles are okay. Failures are okay! No one is perfect, don't look at one minor hiccup as a complete derailment. Get back on the horse and ride your way into success!
Are you committed to getting into shape? What are your plans for getting there?
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