Most of us could stand to lose a few pounds, especially amid the COVID-19 pandemic which has made many Americans’ lifestyle more stationary than usual.
Let’s discuss some basic fitness tips to start chiseling away at any unwanted weight you may have.
Drink more water
One of the easiest lifestyle changes you can make is simply drinking more water, especially in the morning!
A cold glass of water to start your day is believed to help jump-start your metabolism and provide a feeling a fullness that will help decrease your caloric intake throughout the day.
Studies also show that drinking water increases the human body’s process of thermogenesis which in-turn increases the metabolic rate by 24-30%.
Water is also great for your brain and skin health!
Limit & track your calories
For most women, start by trying to limit your calories to 1,500 per day. This should empower you to lose one to two pounds per week.
For most men, a daily limit of 2,000 calories should start you on the path to a leaner physique.
Alternatively, you can track your calories weekly instead of daily.
A very helpful tool to help you stay on track is Under Armour’s “MyFitnessPal” which you can download for free in your app store. It makes tracking your calories, and your progress, as easy as a few phone-taps. You can also access this valuable tool at www.myfitnesspal.com.
Exercise for half an hour per day
30 minutes of “moderate exercise” per day is a sufficient daily goal to help adults become healthier and burn calories.
Breaking a sweat with just half an hour of exercise is believed to:
- Improve heart health, mood and memory
- Increase productivity
- Reduce stress
- Boost energy
For kids, the recommendation is slightly higher at 30-60 minutes per day.
Try not to overwhelm yourself! Start with every other day and work your way up while gradually increasing your cardio over time.
Track your “macros”
It sounds more complicated than it is. Macros simply refers to the makeup of your calories like how much protein, fat, sugar, and carbs make up your calories. Macro counting helps ensure you’re getting the best nutrition for energy and weight loss.
MyFitnessPal will do the heavy lifting for you by tracking your macros with the same information that you enter to track your calories. The app also allows you to set a weight loss goal and will adjust your daily calories/macros accordingly.
Take these four basic tips to heart and you will be on your way to a more healthy lifestyle and should start to see the pounds melt away, slowly but surely! Stay tuned for more helpful fitness tips.