Hi, readers! We hope you’re well! Today on the blog, we’re talking about simple, awesome ways to lose weight. These are straightforward principles we’re trying to follow on our health and wellness journey, and we think they’ll be helpful for anyone else who wants to come along!
The first thing to do to lose weight is to get cardio exercise. Cardio is the type of exercise that burns fat, which is what your excess weight really is. So, we try to get at least half an hour of cardio every day. It’s really made a difference for us, especially if we do it before breakfast. That’s the best time to burn fat, according to the articles we’ve read, and it definitely helps us feel like we’ve actually earned our breakfast. So, start with cardio exercises, whatever your overall fitness goals are!
After you start burning off fat, you should work on some strength exercises. Whether or not you’re trying to get “ripped” or just fit, strength exercises are really important to help your body support itself. A lot of us heavier folks don’t have good structural muscles which is why we have so many back and joint problems. So start doing the basics, like planks and squats to build up some basic strength before you move to anything with weights or medicine balls. We’ve also been told by our trainer that working on good posture can really help with weight, too. Having a straight back makes you work on back muscles, and it’s the same thing with your tummy area. Tucking it in and working on engaging those muscles helps prevent fatty areas there too.
The last big physical thing we’ve been working on is to try to find opportunities to do less sitting. Both of us are in office jobs, so that’s a big part of the problem, but even if you just sit down as soon as you get back from work, you’re probably sitting too much. That’s the main time you’re building up fat. We’ve been trying different things, like standing desks and just taking more breaks to stand up and stretch. But mainly when we get home is when we make big changes, like going for walks instead of watching as much TV. Any time you’re sitting, you’re burning a lot more calories than when you sit, and you also keep your metabolism moving faster.
More than any exercise, though, you have to fix your diet. That’s been the hardest part for us, since we’ve never been healthy eaters. We used to get maybe one or two servings of fruits and vegetables a day, but not more than that, and a lot of them were frozen or canned instead of fresh. We’ve been doing a lot better recently, but we’re still working on consistently getting to the 7-9 servings recommendation. You’re supposed to get 7-9 cups of fresh produce every day, either raw, or if you can’t squeeze them in, use a masticating juicer like we do to get a few servings at once in a glass of homemade juice–that’s really helped us get the numbers up.
We also try to cut out processed fats and carbs like red meats, lots of cheese, and white flour, so we’re eating more whole wheat breads and granola instead of garbage cereal. We’ve also been trying to eat lean protein instead of fatty red meats, so mostly fish and poultry instead of pork and ground beef.
So, what you need to do to lose weight is to do cardio, start building up strength, kick the habit of sitting so much, and eat a healthier diet that doesn’t put so many calories and processed things in your body. Those are the key things we’ve been working on, at least, but feel free to let us know what works for you, and tell us how you’ve been doing!