Weight loss is a difficult process that requires a lot of patience and diligence. You have to maintain a healthy diet, exercise regularly, and avoid any vices that might sabotage your efforts.
If you’re looking for ways to start working out for weight loss, you’ve come to the right place! We’ve put together a list of tips that will help get you started on your journey towards becoming healthier.
- Set Goals – The first step towards achieving anything is setting goals for yourself. When it comes to weight loss, there are many different types of goals that you can set: weekly or monthly weight loss goals; calorie count goals; exercise goals; and more! Once you know what type of goal you want to set, it’s easier to work towards it because then you have something concrete in mind that motivates you every day when you go into work out mode!
- Create A Schedule – One thing we all know about exercise is that it requires time and effort—and if we don’t schedule time for it on our calendars then we’re unlikely to stick with it long-term.
Right here on Buy and Slay, you are privy to a litany of relevant information on beginner workouts for starting a weight loss Journey, gym workouts to lose weight, cardio training for weight loss, and so much more. Take out time to visit our catalog for more information on similar topics.
How To Start Workout For Weight Loss
It seems like every time you pick up a magazine or read an article online there’s a new “guaranteed” diet or weight loss programs being featured. Instead of falling for the latest fad, a better approach is to listen to your body.
Your body frequently gives you hints about what you need to eat and, more importantly, what not to eat. You can improve your health and weight loss goals by utilizing some easy tips.
Before you begin, it’s essential that you know that no one loses weight in the same way. There’s no one-size-fits-all approach that will work the same for everyone. Two people of the same weight and height will lose weight at a different rate, even if they eat the exact same foods and participate in the same activities.
The time of the day and even the season of the year can lead to difficulties in managing your weight. Eating later in the day can pack on extra pounds. Backyard BBQs and hotel meals when traveling on vacation are detrimental to your weight loss and maintenance objectives, just as being less active during winter months can have an effect.
The following Top 13 Weight Loss Tips can help you successfully jump start your weight loss journey.
1. Eat What’s Right for Your Body
To maximize weight loss, use healthy ingredients and choose foods that are rich in antioxidants, vitamins and minerals. A healthy body is one that gets a lot of nutrients from a wide range of foods, so don’t be a picky eater. You might even be surprised how much you enjoy a cup of leek soup or kale salad.
2. Lose Weight by Eating Mindfully
You don’t have to stop eating to lose weight. instead, savor each meal and enjoy the entire dining experience instead of just gulping down your food. Eat slowly, chew abundantly, and remain aware of what you’re eating.
The same principle applies whether you’re consuming solids or liquids. Eating or drinking slowly increases weight loss by making you feel fuller faster and the overall result of mindful eating is increased energy, lower stress and fewer digestive issues.
3. Stay Hydrated
Staying hydrated is an essential element for health, weight loss and weight management. Your body is 80 percent water and fluid is as important for health as food. Water is necessary for a diverse array of functions that includes:
- Regulating your body temperature
- Aiding in digestion
- Helps protect your joints
- Essential for rebuilding blood
- Helps detoxify the body
- Keeps your skin looking youthful
4. Farm to Table
Take advantage of nature’s bounty for health and weight loss. Local seasonal produce is available at a variety of farm markets. Fruits and vegetables from around the world are offered at supermarkets, making it possible to maintain a healthy diet throughout the year even when local produce isn’t available.
5. Eat for Better Health
Eating organic and non-GMO foods minimizes the pesticides and artificial ingredients that can be found even in some fresh fruits and vegetables. It also minimizes the potential for exacerbating allergies, gaining weight, and introducing unwanted elements into the body that can have unpredictable results.
6. Enjoy Life More
Even with a healthy diet, it’s important to get your body moving to maximize your weight loss goals.
Do something enjoyable to get moving like hiking new trails, taking a dance lesson or even go swimming. It will burn calories, keep your body in shape and build muscle. The more muscle you have, the more calories you burn… even while you sleep.
7. Avoid Processed Foods
The sugar, fat and salt in processed foods and beverages are weight loss enemies. They are also addictive, just as nicotine and caffeine. Food companies utilize those elements, along with color, flavor, aroma and texture, to make you eat more.
8. Don’t Eat in Front of the TV or Computer
It’s best not to associate eating with the TV, computer or other distraction to eliminate developing a pattern of eating whenever you’re in front of either device. Eating in suitable surroundings allows you to focus on the meal. And put your phone away while you dine.
9. Prepare Your Own Lunch
Boost your weight loss by not falling into the trap of eating out or ordering fast food while at work. Preparing your own nutritious lunch and taking it to work ensures that you have the right foods and portions that are right for you.
10. Sleep for Weight Loss
Stress is one of the leading causes of weight gain. When you feel nervous, anxious and stressed, your body releases hormones for a fight or flight reaction that leads to an increase in appetite. When you don’t get enough sleep or don’t achieve a restorative slumber, levels of the stress hormone cortisol are elevated and leads to mid-section fat build-up.
11. Keep Weight Loss Goals Realistic
It took time to gain those extra pounds and it will take time to remove them. There are no short-cuts or instant remedies for weight loss that won’t have a detrimental effect on your health and starving yourself will only create a rebound effect in which you overeat.
12. Listen to Your Cravings
Your body will tell you what it needs through cravings. Craving for peanut butter and celery, watermelon or a plain cheese are examples healthy cravings.
Unfortunately, many us sabotage our weight loss goals by craving things like glazed donuts, pizza and sodas. Cravings often indicate there is a nutritional imbalance and finding healthy alternative is imperative to good health.
You may also want to check with your doctor whether you have a hormone imbalance, as this may also cause cravings.
13. Take Advantage of Medical Weight Loss
Don’t be hesitant to see a medical weight loss physician. Medical weight loss doesn’t involve surgery or diet pills and each plan is customized to your individual metabolic rate, activity level and motivation.
It’s a method of weight loss and management based entirely on scientific principles. Medical weight loss is administered under the supervision of a physician and targets the underlying root of weight gain and obesity for a lifetime solution.
It doesn’t matter whether you want to lose 10 pounds, 100 or more. Medical weight loss is effective for anyone, but it’s especially advantageous if your body mass index (BMI) is 30 or more. A BMI of 30 or more places you at additional risk for a myriad of serious health conditions and complications that include:
- Heart disease
- High cholesterol
- Sleep apnea
- Metabolic syndrome
Medical weight loss encompasses a quick start, transition and maintenance level to help you at every step of your weight loss journey.
Mic B injections can be used alone or in combination with B12 injections to help to attain your goals for weight loss. You’ll have more energy, be more alert, and it provides a non-surgical strategy for managing your weight. Both type of injections aid in maintaining the health of your nervous and cardiovascular system.
Medical weight loss utilizes a holistic approach. The program offers education, supplements and pre-prepared meal packages to help make your weight loss easier.
Take the First Step
Utilizing the Top 12 Tips for Weight Loss is an excellent place to begin on the road to achieving your weight loss goals. Don’t fall for the latest magazine articles and online claims of guaranteed weight loss that utilizes a one-size-fits-all approach. You’re a unique individual and you deserve a customized approach to address your metabolism and weight loss goals.
Beginner Workouts For Starting A Weight Loss Journey
Exercise isn’t easy, and it’s especially hard when you’re just getting started. It’s tempting to set ambitious weight loss goals, but the best way to start a weight loss journey is to plan for gradual progress with a workout type you enjoy.
Getting started with any new exercise routine can feel difficult, so it’s best to take baby steps and begin at your own pace. And finding one that’s fun will make the process a little easier. Little by little you’ll start to get better with the help of a reliable fitness tracker, workout apps, and online exercise classes.
Here are some of the best beginner workouts to try if you’re starting a weight loss journey.
Walking is one of the most popular ways to exercise, and it’s also one of the best ways to start losing weight and improving your fitness. Since it requires no equipment, you can do a quick walk anywhere, and it’s absolutely free.
It is a low-impact cardio exercise that can improve your mobility and strength, and you have plenty of opportunities to make it fun. If you have a pet who likes to walk, take them with you for some fun motivation. If you like hiking or taking nature photos, plan part of your walk along local trails.
Even walking at a fairly slow pace can get your heart rate up and help you burn calories as you start a weight loss journey.
If you’re sick of walking around your neighborhood and would prefer to do your walking from the comfort of your living room, then take a look at the Walk at Home YouTube Channel by Leslie Sansone.
Her videos are incredibly popular, and they include a wide range of great classes that are free and easy to do for beginners. There’s also an accompanying Walk at Home mobile app that you can use to watch videos from different collections and download them for offline viewing.
Whether you have 30 minutes or 15 minutes free, Sansone’s exercise classes are fun and will help you enjoy your walking workout.
Download: Walk At Home for iOS | Android (Free, subscription available)
2. Water Aerobics
Doing exercises in the water can have a range of amazing benefits, especially for people who suffer from painful joints and bones or have difficulty moving. Because water makes the body feel lighter, it is a wonderful way for beginners to start exercising.
But if swimming laps is too harsh, water aerobics is a great alternative to try.
If there are no water aerobics classes available where you live then it’s a great idea to follow along with a guided water aerobics class online. Try the Fitness Anytime and Anywhere YouTube Channel by Marzena, which offers water workouts that are simple and easy to follow.
Her classes are varied and include water aerobics classes, water Pilates, exercise routines with pool noodles and resistance bands, and more.
Popular workout videos include the following:
- Fat Burning Aqua Aerobic Workout with Water Dumbbells and Pool Noodles (YouTube)
- Water Pilates: Balance and Strength Exercises in the Pool (YouTube)
- Water Exercises with Aqua Noodles: Cardio (YouTube)
Add one of her workouts to your routine, and you’ll get all the benefits of exercising without the strain on your joints and bones.
3. Stationary Bike
Just like walking, riding a stationary bike is another cardio exercise to add to your routine that’s easy to do and great for anyone just starting out a weight loss journey.
Because you won’t be riding a bike through traffic or over rough terrain, using a stationary bike is safer and offers a more comfortable experience.
Some seated, stationary bikes also come with a backrest for added support. It’s also beneficial for those who have back problems or need to strengthen their core muscles before they can ride long distances.
Not only does riding a stationary bike enhance the muscles in your lower body, but it also contributes to other important health benefits, like cardio fitness, by strengthening your heart and lungs and improving your body’s oxygen capacity.
One of the best benefits of having an indoor stationary bike is that you can make use of a great cycling app. Are you wondering which is the best cycling app for you? One of the most popular apps, Zwift, has an amazing app that makes cycling indoors fun!
The Zwift app has over 1,000 workouts available that you can customize. Plus, you can track your progress and goals and chat with friends in the community groups.
Download: Zwift for iOS | Android (Free, subscription available)
4. Jump Rope
Besides being an old game that you might’ve played with your friends at school, jump rope is also an effective way to exercise and achieve amazing results.
Jump rope is simple to do: with just a rope, you can burn almost the same number of calories as riding a bike.
Although jump rope is a great way to exercise for beginners, it is a high-impact workout. It’s best to start slow, watch your posture, and slowly work your way up.
If you’d like to start your weight loss journey by doing jump rope exercises, then it’s best to use a guided online class. The popular Jump Rope Dudes YouTube channel coaches you through lots of simple jump rope classes that you can do right at home.
Do you want to do a 10-minute jump rope workout or commit to a 7-day beginner challenge? Either way, you can browse through the Jump Rope Dudes’ YouTube playlists and find exactly what you need.
5. Lifting Weights
A lot of people start with the wrong idea about exercise. They think that cardio is the only way to lose weight. However, lifting weights can also be equally important.
Weight training can help you burn calories, just like cardio workouts. By lifting weights, you can strengthen your muscles and prepare your body to perform even better on your cardio workouts while reducing the risk of injuries.
You can start lifting weights at home, but it can be challenging to start from scratch. It’s best to use a weightlifting app like Fitbod to help you along the way.
Fitbod is a free app that features a range of exercises for beginners and experienced weight lifters. The app allows you to choose your activity type, goals, and the number of workouts you’d like to do per week. It intelligently creates a workout plan that pushes you to progress gradually while allowing adequate time for rest.
Not everyone has access to gym equipment and proper weights, which is why the Fitbod app also includes workout routines designed to be done without equipment.
Download: Fitbod for iOS | Android (Subscription required, free trial available)
Get Started With These Beginner Workouts
If you’re ready to begin your weight loss journey, remember not to put too much stress on your body. As a beginner, it’s better to slowly ease into a regular workout routine and start small.
Be sure to download the apps and watch the online exercises classes mentioned to get the best experience out of every workout that you do. And don’t be scared to try each one of them until you find the one that you love!
Gym Workouts To Lose Weight
The gym is a perplexing place for many people, especially beginners. What exercises should you do? How many sets and reps? How much weight should you lift? And what type and how much cardio do you need to lose weight?
But it doesn’t need to be confusing. Any type of gym workout will help you lose weight, and the best routine is one you enjoy doing. That being said, when it comes to how to lose weight at the gym, there are a few types of gym workouts that stand out among the rest.
How to Lose Weight at the Gym
The first thing to note is that the best exercise to lose weight is one that challenges you. But sprinting right out the gate (literally and figuratively) can leave you burned out, discouraged, and worse, injured.
To start seeing results as soon (and sustainably) as possible, you need a balanced strength-training and cardio routine, according to Carolina Araujo, CPT, a California-based strength coach. From there, incorporate a little progressive overload by increasing your workout intensity, weight, sets or reps little by little each week.
“A weekly resistance routine with some cardio on the side is the key to weight loss in the gym,” Araujo says.
Start your workouts with dynamic stretches to loosen up your connective tissues. Perform side bends, heel lifts, arm crossovers, shoulder circles, forward leg swings, reverse lunges and alternating toe touches to target your whole body.
You can also perform these kind of gentle movements on their own. Remember, when you feel less stressed, you may find it easier to stick with healthy eating and exercise. Consider yoga or stretching on your days off from cardio and weight training. These practices improve your flexibility and mobility and give your muscles time to recover.
Resistance Training for Weight Loss
Resistance training builds muscle mass, which not only strengthens your body, but increases your metabolism. Muscle is responsible for up to 20 percent of your daily calorie burn, while fat accounts for less than 5 percent, according to the University of New Mexico. In other words, the more muscle you have, the more calories you burn doing day-to-day activities.
There are many different types of resistance-training programs for a variety of goals, whether it’s building muscle size, strength or endurance. And any one of these programs is beneficial for fat loss, as long as you’re increasing the challenge over time.
Beginners can start their weight-loss resistance plan with just their body weight, according to Araujo. Compound exercises (like squats or deadlifts) are the best place to begin, because they work multiple muscles at once. Perform 10 to 12 reps and 3 to 4 sets of each move. Keeping your rest to 60 seconds or less can help keep your heart rate up.
As you grow more comfortable with your workouts, you can start to add resistance bands, dumbbells or kettlebells to your routine.
“Start with 4 to 5 days of gym strength training per week,” Araujo says. “To promote weight loss, make sure you’re progressively overloading week after week and try to hit your minimum cardio requirements, too [more on that below].”
Resistance Training for Beginners
This beginner-friendly circuit is a great place to start. As you advance, you can increase the weight or reps of each exercise.
Calories Burned While Resistance Training
Your calorie burn depends on a lot of factors, including your weight, age and fitness level. But after 30 minutes of circuit training, you can expect to burn about 240 calories or more, according to Harvard Health Publishing.
1. Incline Push-Up
SKILL LEVEL Beginner
- Place your palms on a step, exercise bench or seat of a chair.
- Walk your feet back until you’re on your toes.
- Come into a high plank with your core and glutes engaged. Your shoulders should be over your wrists and your hips should be in line with your head and heels.
- Bend your elbows at about a 45-degree angle from your torso and lower your body toward the bench.
- On the way down, squeeze your shoulder blades together.
- When your chest hovers just above the bench (or however far down you can go), press into the ground and push back up to the starting position.
2. Air Squat
SKILL LEVEL Beginner
- Stand tall with your feet hip-width apart and brace your core. Focus on keeping your feet rooted into the ground and your core tight the entire time.
- Extend your arms out in front of you and slowly bend your knees as you push your hips back to lower toward the floor. Focus on lowering your body as if you were going to sit on a chair.
- Lower down until your thighs are parallel with the floor (or as far as is comfortable).
- Pause for a moment at the bottom of your squat.
- On an exhale, reverse the motion by pressing through your heels to return to standing. As you stand, lower your arms back to your sides.
3. Forearm Plank
SKILL LEVEL All Levels
- Lie face down on the floor, with your forearms on the ground, elbows directly beneath your shoulders.
- Extend your legs straight behind you, toes tucked.
- With your core braced, press into your toes and forearms and lift your body off the ground.
- Keep your back flat and your body in a straight line from head to hips to heels.
- Hold here for 15 to 30 seconds. Try working up to 60 seconds over time.
4. Reverse Lunge
SKILL LEVEL All Levels
- Stand with your feet about hip-width apart, arms at your sides. Hold a pair of light dumbbells in each hand.
- Step with your right leg 3 feet behind you and bend both knees until they form 90-degree angles. Your back knee should hover an inch above the ground and your front thigh should be parallel to the ground.
- Keep most of your weight in the front leg as you press into your left heel and straighten your left leg.
- Bring the right leg back to the starting position and stand up.
- Repeat the motion with the opposite leg.
If reverse lunges feel too challenging with weights, drop the dumbbells, Araujo recommends. Focus on your form above all else.
5. Bent-Over Dumbbell Row
SKILL LEVEL All Levels
- Stand with your feet hip-width apart, holding a dumbbell in each hand at your sides, palms facing each other.
- Push your hips back and soften your knees to lean your torso forward until it’s nearly parallel with the ground and your weight is centered in your heels. Let the weights hang straight down in front of your knees.
- Brace your core and focus on keeping your back flat.
- Leading with your upper back, squeeze your shoulder blades together and pull through your arms to raise the dumbbells up toward your ribcage.
- Pause at the top of the movement.
- Keep your core and spine stable as you reverse the motion, extending your arms to lower the dumbbells so they hang by your knees.
“Start with a light pair of weights as you perfect your bent-over row form,” Araujo says. “You can even record yourself on your phone to make sure your back stays in a flat line as you do the move.”
6. Sumo Squat
SKILL LEVEL All Levels
- Stand with your feet slightly wider than hip-width apart, toes pointed out at a 45-degree angle. (If the position feels uncomfortable, move your feet in a little closer).
- Clasp your hands together at your chest.
- Keeping your back straight, push your hips back and bend your knees out over your toes to squat down. Thinking about sliding down a wall, keeping your back as straight as possible and avoiding leaning forward or sticking your butt out.
- Lower until your your thighs are parallel to the floor (or as low as you can comfortably go).
- Activate your core, glutes and quads to propel your body back upright, driving your weight through your feet to return to a standing position.
- Squeeze your glutes at the top of the movement and repeat.
7. Seated Dumbbell Shoulder Press
SKILL LEVEL All Levels
- Sit on a bench with your feet rooted to the floor.
- Hold a dumbbell in each hand at shoulder height with your forearms vertical, hands in a neutral grip with fingers toward your face. Your arms shoulder be just slightly in front of your body. Brace your core.
- On an exhale, press both dumbbells up and in toward each other.
- Lower the weights back to the starting position with control.
Cardio Training For Weight Loss
Alongside a strength-training routine, cardio can boost your total calorie burn, Araujo says. For general heart health, the Centers for Disease Control and Prevention recommend you get at least 150 minutes of moderate cardio per week, like walking, jogging or using the elliptical.
Pick the cardio machine you like best. Perform a cardiovascular workout about 4 days a week to meet the minimum requirement. Step onto your machine and begin exercising at a light pace for 5 minutes to slowly raise your heart rate and core body temperature. Increase your speed to a point at which you’re breaking a sweat and stay there for the rest of your workout.
You can also opt for 75 minutes of vigorous cardio each week, which includes high intensity interval training (HIIT). HIIT kicks up your heart rate and incorporates muscle-building exercises like burpees and jump squats.
Interval training not only saves time, but it’s also more effective for fat loss than steady-state training. Interval training can help you burn almost 30-percent more total fat mass than moderate-intensity, steady-state cardio, according to an April 2019 review in the British Journal of Sports Medicine.
Researchers noted that fat loss isn’t just about the number of calories you burn during a workout, but also about how your body reacts to training afterward. Because HIIT is so challenging, your body needs more energy to repair and recover. So, you continue burning calories at a higher rate after a HIIT workout than after a steady-state workout, according to the American Council on Exercise.
As its name implies, HIIT is intense. If you’re just starting out, don’t feel like you need to go from 0 to 100, Araujo says. A mix of walking and running might be just your speed. But do increase the intensity week after week. And don’t do HIIT every day — your body needs time to recover after tough workouts, so it’s best to space these workouts a couple of days apart.
Cardio Exercises for Beginners
Here’s a sample treadmill HIIT workout you can try:
- Warm up at an easy pace for 5 minutes.
- Increase your pace to an all-out effort for 30 to 60 seconds minute.
- Return to an easy pace (4 mph on the treadmill) for 2 minutes.
- Repeat both intervals 5 more times, trying to work a little harder during each sprint interval.
- Cool down at an easy pace for 5 minutes.
You can also structure your HIIT workouts in a circuit, according to the ACE. Circuit training involves doing several different exercises back-to-back with no rest in between sets. You do a certain number of reps for one exercise, then immediately move to the next. At the end of one round, you’ll rest for 1 to 2 minutes, then repeat the round as many times as you’d like. You can rotate between almost any gym machine or exercise.
Tabata training is another type of structure you can try for your HIIT cardio workouts, according to the ACE. For Tabata, you do an exercise for 20 seconds, rest for 10 seconds, then repeat that for 8 rounds. After 8 rounds (which is 4 minutes), switch to your next exercise. Just like with interval sprints, the idea is to really work for that 20 seconds, then enjoy the following 10-second rest.