Improving your health and fitness can seem to be an uphill battle and this is doubly true if you aren't sure where to start. It's best to start with the fundamentals instead of trying every fitness trend and a fad diet. Start by writing down your goals, because you'll have a much better chance of success if you know your goals and why you want them.
Eliminate your Vices
Or at the very least get them in check. If your vice is smoking cigarettes, there are smoking cessation aids and even courses, and while most people find it hard to quit cold turkey, it's not impossible. Drinking is bad for different reasons. First, it can lead to weight gain, low testosterone in men, and depression.
Addictions are a serious thing and should be addressed as soon as possible. Thanks to the internet, you can find helpful solutions and clinics in no time. Options of addiction treatment range from Medical Detoxification, and Outpatient Programs, to Partial Hospitalization and Inpatient Rehab. There's nothing wrong with getting help and the benefits are worth it.
Proper Exercise, With a Focus on Proper
With so many types of exercise, it's best to pick something you enjoy instead of doing something trendy and hope for quick results. Most of the time, doing that can lead to injury or poor results. Always consult your physician and speak with a certified personal trainer before jumping in headfirst. If you're a beginner, you should follow some simple guidelines to maximize the effectiveness of your workouts. It's great that you're trying to improve your health and fitness, but not taking enough days off per week can lead to overtraining. Overtraining is rare, but there are many symptoms and negative effects. To be on the safe side, limit your workouts to 45 minutes or less and give yourself a few rest days per week.
Get a Full Night Sleep
Sleep is important for recovery and recharging your mind. Additionally, inconsistent sleep hours, a lack of sleep, and too short of a sleep period can be detrimental to your health. Weight gain is a major consequence of poor sleeping habits. And while getting enough sleep every night does not directly lead to weight loss, reaching your fitness goals is nearly impossible without proper rest.
Eat Healthier Than You're Used To Eating
If you write down what you currently eat, hopefully, you'll notice a few foods which are healthy as well as foods which aren't. Increase the good and instead of eliminating the bad, find healthier ways to prepare them. Bake and grill instead of frying or deep frying your meals. Buy spices such as turmeric which help reduce inflammation. Use smaller plates as it could trick your mind into eating less. It's ok to try new foods, but do not force yourself to eat foods you hate because they're healthy, as that's a surefire way to not reach your goals.
Focus Calories In and Calories Out First
While you definitely must eat healthy foods, if you consume more calories than your body burns in a day, you will gain weight. The inverse is also true. Consuming less than you burn will lead to weight loss. Typically, the average person should only decrease their caloric intake by 500 calories, unless your doctor suggests more.
500 is a great limit because it will ensure you're not malnourished and can still lead to about one pound of weight loss per week, 4-5 pounds lost per month and roughly 48 pounds lost in one year. Keeping track of what you eat is where you should start, then if you need to commit to a certain diet plan, you'll be better prepared. Tracking your macronutrients should be your next step since the ratio of protein, carbs and fat will affect your progress.
Hydration is A Key Element
If you can eat healthily, or at least moderately healthy at the beginning, you can increase the amount of water you consume. Water has many benefits, such as helping flush your body of toxins, distribute vitamins and minerals throughout your body, and rid your body of excess water weight. That last one is huge because when your body lacks water, it holds on to the little bit of water it has, causing you to weight a little more than you should. Upping your water intake will, in turn, cause your body to lose that extra water, giving you a leaner appearance. Hydrate throughout the day, instead of waiting until you need water and your body will make the most of the water.
Give yourself an Occasional Reward
Overhauling your entire meal plan should only be done if your doctor says so. Most of the time, when people attempt to eat healthily at every meal, they eventually revert to their old habits. The best way to avoid this is to give yourself a reward meal or even a reward day. Notice we don't say cheat meal because you're not cheating, you're earning these meals.
We wouldn't recommend eating more than one reward meal each day. However, if eat 3 meals per day with one reward meal, you'll still have 14 healthy meals each week and 14 out of 21 is a still great start. As long as you at a caloric deficit, you'll be fine. However, Eating too many reward meals per week can hurt your gains, even if you have a caloric deficit. But aiming for 21 out of 21 is very difficult to maintain in the long run.
Conclusion
Consistency and patience is the key. Rome was not built in one day, and it will take time to notice results. Eat healthily, but treat yourself now and then. Get any vices in check and treat and addictions you may have. No amount of exercise will cancel out bad habits. Above all, don't be too hard on yourself and remember, slow progress is still progress. Remember, you should do this because you hate your body, you should do want to improve your health because you love your body.
