Jan 11, 2019

Tips for Losing Weight (and Keeping it Off) with Regular Exercise


January ushers in new year’s resolutions and goals. People often start out the new year with an intention to lose weight but find that their enthusiasm for the goal doesn’t last. For some people, the idea of not following through on their goals is enough to keep them from ever trying in the first place. We’ve compiled a list of ideas to keep you on track and motivated to reach your weight loss goals this year.

Be more mindful of every day, small activities.

Walk the dog – Consider lengthening your usual route when you walk your dog. If you pick up the pace and walk for a little longer than you might normally, you’ll get to add in a simple workout to your everyday routine.

Take the stairs at work – This one is super simple, but it makes a big difference if it becomes a habit.

Count your steps
– Many smartphones have a built-in feature that allows you to keep track of how many steps you’ve taken that day. You can also buy devices specifically for that purpose.  Try aiming for a certain number of steps in your day and increase your goal every now and then.

Stay consistent.

Keep your workouts interesting – It is good to form a habit; that’s how people stick with things. However, when a workout becomes a routine it can become boring and uninteresting. Mix up the exercises you do, and you’ll strengthen different parts of your body without getting bored.

Alternate indoor and outdoor workouts
– It’s good to have workouts for both indoors and outdoors so that you are able to get your workout in no matter what the weather is like. Alternating between the two is also a good way to keep yourself from getting bored with your workouts.
Have someone/something to keep you accountable – Choose an active and reliable friend, family member, or workout partner to check in on your progress and motivate you to keep going even when you don’t feel like it. You can also consider rewarding yourself for your progress with something that you know will keep you motivated.

Cardio is key.

The best way to lose weight with exercise is to do lots of cardio work. You burn more calories when your heart rate is up. Try running, jumping rope, or biking for a long distance.

Build some muscle.

You may initially think that building muscle is counterproductive to losing weight, but your body actually burns more calories if you’ve built more muscle.

Fuel yourself well.

Pre-workout snack – Most of the time you should avoid eating right before a workout.  For best results when exercising, try not to eat less than an hour before you begin your workout.  Food with a little bit of protein and some carbs are ideal for before a workout.  Try some of these suggestions:
o   Yogurt
o   Trailmix
o   A peanut butter sandwich
o   Apple or banana with almond butter

Post-workout snack
– It is important to give your body carbs and protein after you work out in order to strengthen your tired muscles. Try some of these foods:
o   Protein shake
o   Turkey and veggie wrap
o   Yogurt
Your goals and resolutions don’t have to be impossible or unattainable. If you approach them the right way, you’ll create new habits and routines that will allow you to lose weight and have a healthier year.

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