It is the time of year to make resolutions for changes. Weight Loss is among the top three resolutions made in the new year. The biggest mistake people make is doing too much too soon. Instead of changing your diet and food at the same time is too much too soon. If your goal is to start an exercise program and change your food pick one and spend three weeks focusing on that change.
If your goal is start an exercise program, start slow. Start with with 20-30 minute circuit training workout, example to follow.Circuit training is when you combine a strength exercise and a cardio exercise. Circuit training is the most effective for weight-loss and fat loss. Listen to your body if it hurts stop. Push to where your comfortable, but challenged. Start with two to three days per week. You will be sore, soreness is normal. Start with a body weight workout, adding weights if you are just starting is too much, too soon. On a scale of 1 to 10, 1 you just rolled out of bed and ten you are being chased by a large bear. You should be working between a 6-8.
Body Weight Workout
Do each exercise for 10 reps. Go through whole list, rest 30 seconds to 1 minute in between. Try to get through 2-3 times.
If you are starting with food. Remember a few things, it is important get enough calories. If you are eating 1200 calories and you way over 120 pounds you are NOT eating enough. What will happen is your body will store fat. If you are storing fat you will NOT lose weight, but you will gain weight. A few tips, each meal should be 300-500 calories, with 20-30g of protein. Each snack should be 100-200 calories, with 10 g of protein. Why protein? Protein is what keeps you full. So it is essential for each meal and snack. You should have three meals and snacks a day. Everyone who is over 120 lbs should have a minimum of 1500-1700 calories. Most of your carbs should be consumed with breakfast and lunch.
Greek Yogurt with Almond Slices
String Cheese and Apple
Hummus and Veggies
Apple and Almond Butter
Walnuts and Banana
Remember to start slow. If you change too many things at once you will not know what is working.