1. Start out slowly but steadily:
Start with easy exercises for short duration for 1-2 times a week, and then attemp to slowly add more than 3-4 times in a week.
1.2.Design a detailed plan and set attainable targets:
Always have a detailed plan. Set realistic, attainable targets. You must have tangible, quantifiable, short and long-term goalsso you can measure and assess your progress. Like set the goal to loose lesser weight at start.
3.Maintain a journal:
Keep a journal! This is one of the most important things you can do. If you are not tracking what you are doing, how will you know what worked? You should keep track of all your exercise and also each day’s food intake.
4.Take out time for exercises:
You must be accountable! Set exercise appointments with yourself if you are not working with a personal fitness trainer. Use your appointment book to set aside times for exercise, just like you do for meetings or events. Do not let things get in the way. Nothing is more important than your health!
5.Fit physically; Act perfectly:
Remember the benefits of exercise. Being physically fit affects every aspect of your life: you sleep better, eat better, love better, overcome stress better, work better, communicate better, and live better!
6. Exercise safely and correctly:
Educate yourself on how to exercise correctly. It could be for just a few sessions to learn the basics, or it could be for a few months to learn everything. It’s completely up to you.
7. Enjoy your exercise:
You should enjoy the excercise you are doing, and if you don't you need to look for other exercises or activities to replace whatever it is you don't enjoy. If you don't enjoy it, how do you expect to stick with it?
8. Make time to stretch:
It has so much benefit and takes very little time. So many people suffer from various aches and pains of which most can be eliminated by basic stretches! Try to spend at least 5 minutes after each workout stretching.
9.Make your eating habits good:
Look at your eating habits, such as: when you eat, what you eat, how much you eat, where you eat, and how often you eat.
Never skip breakfast, or any meal! If you want to maximize your fitness or fat-loss efforts you have got to eat breakfast! So many people skip breakfast, and it is the worst thing you could ever do when it comes to fat-loss. Skipping meals throws your blood sugar all out of whack and it sets you up to store your next meal as fat, almost guaranteed!
10. Eat fat to lose fat:
Healthy fats are necessary to your body for numerous reasons: regulating hormonal production, improving immune function, lowering total cholesterol, and providing the basics for healthy hair, nails, and skin.
Eat the right types of fats.
The “good’ fats are monounsaturated and polyunsaturated fats like olive oil, canola oil, sunflower oil, safflower oil, and avocados, to name a few.
The “bad” fats are partially hydrogenated oils, and trans fats. Most processed foods contain large amounts of these bad fats.
11. Drink plenty of fresh, clean water:
The recommended daily intake of water is 8 glasses, or 64 oz. You should even be drinking even more if you are active or exercise regularly.
And no, soda, juice, coffee, and tea DO NOT count! Nearly every chemical process place in your body, takes place in water!
12. Stabilize your blood sugar:
If you want to burn fat and prevent your body from putting it back on, you must stabilize your blood sugar. In order to do this you need to eat small, balanced meals or snacks every 2-3 hours.
Fasting, skipping meals, and overly restrictive diets will enable you to lose weight – in the short run. The weight you lose is primarily water weight and muscle tissue, and in the long run has opposite effect of what you want.
13. Focus on increasing muscle tissue:
Muscle burns calories, so if you want to increase your metabolism, you have to increase your muscle. The best way to do that is with progressive strength training. That doesn't mean you have to join a gym, buy expensive fitness equipment, or follow some bodybuilding workout program; it simply means you need to challenge your muscles! You can do that at home in just 15-20 minutes, 2-3 times a week
