Baby Steps

Posted: January 16, 2013 by Justin M. Strawn in Encouragement
Tags: , , ,

You’ve done like most people, you spent a large portion of your adult life gaining weight. You don’t gain much each year, but it has accumulated over the course of many years. Now you don’t like how your weight has gone and you want to do something about it. But where so you start? Let’s take a look at some small things you can do with eating and exercise to help get you going.

Eating Tips

1. Determine How Many Calories You Need to Eat to Lose Weight
This is the first thing you need to do. If you don’t know how many calories you need to eat, you will never be able to lose weight as well as you might like. You don’t need to buy some fancy equipment to figure it out either. Here’s how you do it:
-Determine your activity level: sedentary (exercising occasionally), active (physically active job or 3-5 days of 30 minutes working out), or intense (strenuous exercise 5-7 days for 39-45 minutes a week).
-Sedentary, multiply your current body weight by 10; Active, multiply your current body weight by 12; Intense, multiply you current body weight by 14. This will tell you how many calories you burn everyday. Don’t worry about whether or not you exercised that day, keep the calories the same. After you determine that, just eat less than that number. To lose one pound a week, eat 500 calories less than whatever your number is.
2. Identify Your Eating Weaknesses
Everybody has a food that they just can’t resist even though they should. If you know you are going to eat that item, plan ahead and see where you can eat less through the day.
3. Plan Ahead
Speaking of planning, plan your day out. If you do, you will know exactly what you need to eat, and stick to that plan. If you deviate from it, just make a note of it and try to compensate the difference.
4. Track Your Calories
I have already written about why it is important for you to track your calories here. I don’t want to beat a dead horse, but most people severely underestimate the number of calories that they take in.
5. Don’t Order From Menus
When you eat out, look at the menu online ahead of time and figure out what you are going to eat ahead of time. If you don’t, you may end up eating way more than you intended.


1. Start Small
I know I talk about my experience with Insanity, but you don’t have to do something like that to lose weight. As a matter of fact, I wouldn’t do something like that if you haven’t really exercised before. Take a short walk. Go jogging. Walk your dog. Small things make a big difference, especially at first.
2. Know Your Limitations
If you have injuries, work around them. People with bad knees have a hard time running without a brace or something to help with the pressure out upon that body part. Injuries don’t have to keep you from exercising, you just have to know how to compensate for them.
3. Gradually Increase Your Intensity
Don’t be so eager to go from slow to supersonic. Your body will need to build up strength and endurance before you can tackle the high intensity exercises.
4. Be Easy on Yourself
If you can’t do wheat you thought you could, it’s okay. It will get better. Discouragement is common when exercising, and it can often lead people to stop. Don’t beat yourself up, just strive to keep working at it.

I hope these small things help get you off to a good start. I’d love to know some tips that have helped some of you in the past! Have a great day ladies and gentlemen and may all your fitness dreams come true!



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