10 healthy tips to get you started, and keep you going!!
kec_15
Posts: 53 Member
These are just some things that can really help in starting off either your weight-loss or fitness journey. Do some of these things everyday and it will eventually become a healthy habit!
1. Exercise no matter what
-Even if you only have a few minutes, a little bit is better than nothing. The hardest part of working out at the gym, is the steps you take leaving your house to get there. Chances are if you get yourself up and out, you'll be motivated to do some kind of physical activity!
2. Don't stick to the "same ole same ole"
-A major reason why a lot of people give up after a few weeks at the gym, is because they are tired of the routine. Change it up a bit! If you go for a long run/walk one day, do some weight lifting/training the next. Add some yoga or dance classes like Zumba into the mix!
3. Find a group exercise class that you enjoy
- For me it was Body Pump. I LOOOVE Body Pump. This is just one of hundreds of difference group classes that are available at most gyms and on DVD! There's just something about having other people in the room and knowing that you're not alone that makes you feel better and work harder
4. Don't wait for a special occasion to get started
- You're fitness journey should be your dedication to be the best you can be for yourself, for life. Sure everyone wants to look good for swim suit season, but being healthy is so much more important than the occasional "gotta look good for this". Your body is a canvas and you are the painter, why not make it as great as you know it can be!
5. Eat real food, don't starve yourself
- This is the most important thing in my opinion. All too often people get so upset and want to lose weight immediately so they barley eat anything. This does not even work because it sends your body into starvation mode and it holds onto fat even longer to prevent... starving. We are creatures made to eat. However, if you want to make changes to your body, then you need to eat real healthy food. Stay away from that processed junk, even the "healthy" labeled ones because they really aren't. When grocery shopping, try to do most on the outsides and away from the isles. Eat foods rich in nutrients and healthy fats. Yes, some fats are good and even necessary.
6. Get a workout buddy
- A friend, spouse, co-worker, anyone! Having a friend along for the ride is more likely to make you hold yourself accountable. You can make meal plans together, workout together, and slap each other's wrist when one of you reach for that brownie. Having someone on this journey with you will help you feel like you're not alone and help you stay motivated!
7. Drink water, not soda
- Taking sugary sodas out of your diet is probably one of the best things you can do for yourself. I chose to not drink soda's anymore about 7 years ago and I never went back. Now, I can barley even take a sip of one without wanting to toss it. It takes your brain about 10-12 days to develop a new habit, so after a couple of weeks my craving for Dr. Pepper was gone! Diet sodas too... Just cause it says 0 calories doesn't mean they're good for you. Drink water, put some lemon or lime in it, and you'll be amazed at how refreshed you feel!
8. Get some sleep
- The more you get going on this fitness kick, the more tired you'll be thus needing to sleep. So do it. Try to avoid those late nights out, especially during the week. Get at least 8 hours of sleep per night and maybe throw in a couple of naps. Your body is able to recharge and get ready for the next tasks ahead this way
9. Reward yourself
- It goes back to basic psychology: Positive reinforcement. If you're working this hard to become the "new you" and change your lifestyle, well then dangit you deserve a reward now and then! This doesn't necessarily have to be a food reward. Set some goals for yourself and tell yourself that when you hit this goal, you will "______". Go buy that new swim suit, go on that cruise you've been so afraid of, or eat that piece of cheesecake. Regardless of what it is, hard work and dedication deserves some positive reinforcement. You're more likely to continue reaching your goals too!
10. Finally, don't give up!
- Seriously. Don't do it. You're already this far! You know you can do it, and it's okay to have moments of weakness. Everyone does. So don't feel guilty if you feel like you're not progressing as fast as you want or if you had a slip up. It's okay. You have to crawl before you can walk and you have to walk before you can run. Great things take time, so remember that when you feel like you want to quit. Your biggest competitor is your thoughts you put against you
- Refer back to this list anytime you need a reminder of some healthy tips and GOOD LUCK!
1. Exercise no matter what
-Even if you only have a few minutes, a little bit is better than nothing. The hardest part of working out at the gym, is the steps you take leaving your house to get there. Chances are if you get yourself up and out, you'll be motivated to do some kind of physical activity!
2. Don't stick to the "same ole same ole"
-A major reason why a lot of people give up after a few weeks at the gym, is because they are tired of the routine. Change it up a bit! If you go for a long run/walk one day, do some weight lifting/training the next. Add some yoga or dance classes like Zumba into the mix!
3. Find a group exercise class that you enjoy
- For me it was Body Pump. I LOOOVE Body Pump. This is just one of hundreds of difference group classes that are available at most gyms and on DVD! There's just something about having other people in the room and knowing that you're not alone that makes you feel better and work harder
4. Don't wait for a special occasion to get started
- You're fitness journey should be your dedication to be the best you can be for yourself, for life. Sure everyone wants to look good for swim suit season, but being healthy is so much more important than the occasional "gotta look good for this". Your body is a canvas and you are the painter, why not make it as great as you know it can be!
5. Eat real food, don't starve yourself
- This is the most important thing in my opinion. All too often people get so upset and want to lose weight immediately so they barley eat anything. This does not even work because it sends your body into starvation mode and it holds onto fat even longer to prevent... starving. We are creatures made to eat. However, if you want to make changes to your body, then you need to eat real healthy food. Stay away from that processed junk, even the "healthy" labeled ones because they really aren't. When grocery shopping, try to do most on the outsides and away from the isles. Eat foods rich in nutrients and healthy fats. Yes, some fats are good and even necessary.
6. Get a workout buddy
- A friend, spouse, co-worker, anyone! Having a friend along for the ride is more likely to make you hold yourself accountable. You can make meal plans together, workout together, and slap each other's wrist when one of you reach for that brownie. Having someone on this journey with you will help you feel like you're not alone and help you stay motivated!
7. Drink water, not soda
- Taking sugary sodas out of your diet is probably one of the best things you can do for yourself. I chose to not drink soda's anymore about 7 years ago and I never went back. Now, I can barley even take a sip of one without wanting to toss it. It takes your brain about 10-12 days to develop a new habit, so after a couple of weeks my craving for Dr. Pepper was gone! Diet sodas too... Just cause it says 0 calories doesn't mean they're good for you. Drink water, put some lemon or lime in it, and you'll be amazed at how refreshed you feel!
8. Get some sleep
- The more you get going on this fitness kick, the more tired you'll be thus needing to sleep. So do it. Try to avoid those late nights out, especially during the week. Get at least 8 hours of sleep per night and maybe throw in a couple of naps. Your body is able to recharge and get ready for the next tasks ahead this way
9. Reward yourself
- It goes back to basic psychology: Positive reinforcement. If you're working this hard to become the "new you" and change your lifestyle, well then dangit you deserve a reward now and then! This doesn't necessarily have to be a food reward. Set some goals for yourself and tell yourself that when you hit this goal, you will "______". Go buy that new swim suit, go on that cruise you've been so afraid of, or eat that piece of cheesecake. Regardless of what it is, hard work and dedication deserves some positive reinforcement. You're more likely to continue reaching your goals too!
10. Finally, don't give up!
- Seriously. Don't do it. You're already this far! You know you can do it, and it's okay to have moments of weakness. Everyone does. So don't feel guilty if you feel like you're not progressing as fast as you want or if you had a slip up. It's okay. You have to crawl before you can walk and you have to walk before you can run. Great things take time, so remember that when you feel like you want to quit. Your biggest competitor is your thoughts you put against you
- Refer back to this list anytime you need a reminder of some healthy tips and GOOD LUCK!
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Replies
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Pretty good list, but since this is written as a blanket guide for everyone, and not just a list of things that worked for you, I have a couple of points.
Starvation mode is a long-debunked myth. Adaptive Thermogenesis is a temporary decrease in your metabolism caused by eating at an extreme deficit, but after you return to eating normally, it pops right back up again. Metabolism cannot otherwise be stalled or damaged by deficit dieting (even in cases of eating disorders).
Personally, I also don't agree with the diet soda restriction, but that's just my taste. I've lost 85 lbs drinking ~1/week. Some people have seen success drinking much more than that.0 -
@ManiacalLaugh okay, these were actually tips that have just worked for me and I was just trying to help others out...0
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@ManiacalLaugh okay, these were actually tips that have just worked for me and I was just trying to help others out...
That's totally cool. Since it wasn't written that way, I just wanted to make those notes.
The myth of "Starvation Mode" really screwed me over as a kid, so I'm just trying to help ensure it dies a swift death.0 -
Great tips!!
All of them don't work for me (I prefer to workout alone), but that's not unusual for "tips". It's not as if you said it was a "must do" list.0 -
3,5,6, and 7 are debateable, but this is fine for a basic tip list.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
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Just some personal tips that have worked for me!! Everyone is different.0
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Feel free to add some of your own personal tips that have worked for you! I like to learn new things0
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