Hello, everyone. I am a 28-year-old woman who stands 5’4 and weighs 160 pounds. I’m attempting to develop a more structured physical activity schedule, but I’m having trouble staying motivated. I’d like to get down to 140, but I realise it’ll take time and effort. I eat very clean and prioritise whole foods, yet I understand that a calorie deficit is essential. I’m tired of feeling ashamed about my physique and want to feel better. I have a treadmill and a set of adjustable dumbbells at my residence. Any words of advice or encouragement are greatly appreciated!
What is your fitness goal? In general, it is beneficial to combine cardio (for heart health and lung strength) and weight training (for muscle retention and bone health).
A objective of three days per week for cardio and three days per week for strength training is fair.
Motivation for exercises is difficult. Running races drive me to train for running. However, I find strength dull and dislike it. So I do strength training because I know it’s important for me, just like I brush my teeth every day. In this scenario, my motivation is to be fit and mobility until old age.
My most important tip is to choose an exercise that you enjoy. For me, it’s Pilates and hiking. I genuinely look forward to my workouts and am angry when I miss them. Also, bear in mind that it takes a few weeks to create a new habit, so stick to your chosen schedule and it will quickly become your new normal.
You’ve got this!
If you have a sweet tooth, try fruits or sugar-like sweeteners (this is available in the UK and is fantastic). Putting that in a food processor with soy milk and cocoa powder, then pouring it over porridge or chia seeds and topping with berries (whatever you like) creates a wonderful, sweet, and satisfying breakfast packed with nutrients your body requires!
Find workouts you enjoy, develop a program, and stick to it no matter how frequently you do them. For example, I enjoy weight lifting but dislike cardio, therefore I do 7 hours of weight lifting and 1 hour of cardio every week. In addition, we walk the dog.
Try some nutritious foods. There will be dishes you will enjoy! I have developed an addiction to salmon and tuna in all forms. Also, I have five wonderful methods to prepare cabbage. Freaking cabbage…
Calculate your anticipated maintenance calorie intake so you know how much less you need to consume to lose weight. I utilised it. I set it with your criteria with modest exercise (I’m not sure how much exercise you do, but used it as a basis), and your estimate is 2017 calories, thus you need to limit yourself to 1800 calories for a consistent and healthy weight loss.