Here's what I follow -
Proper Diet
1. Eat Frequently - 2 hourly small meals
2. Eat a lot of fruits (eat high sugar fruits like papaya, musk melon, banana not after 6pm)
3. In terms of calorific value/heaviness follow breakfast>lunch>dinner
4. For snack/binge hunger eat nuts (albeit in moderate quantities)
5. Avoid colas!
Proper Exercise
1. Add a lot of walking to your routine. Take a longer route to go from point A to point B. Walking is the most convenient exercise available to you!
2. Try and do 2-3 short walk-run sessions. Most people who are heavy feel scared to run fearing joint aches and muscle aches. It does not matter! Your body will get used to it. Just ensure you don't aim to have Usain Bolt's speed on day 1.
3. Start with 5% running and 95% walking, and bump the running time up as and when your body feels comfortable!
4. Longer duration at slow pace is good for running. In the end, think of it as a more efficient use of time to burn calories than just walking.
5. Do some strength training. (2-3 times, 30 mins). Simple push-ups, sit-ups, ab crunches, leg raises, planks, squats, lunges can work wonders.
6. Keep a calorie burn target for the week and the month. Maintain your workout routines and calories expended/distance/speed etc for you to see measurable changes in your workout-ability. That's the best motivator! If you have a smart phone use apps like Runtastic/Strava to keep a track of your walks/runs/gym/cycling/swimming.
Lifestyle changes
1. Understand that losing weight is a lifestyle change. You can't keep a reference of someone you know who eats a ton and puts on no weight. Stop blaming your BMR for everything. You can control/improve it if you want to!
2. At least once a week try and do a group activity (motivation from peers always helps!)
3. Sleep well. If you find it difficult, try and create a set of activities before you go to sleep (i.e. wash your face, brush, etc). This will help tune your body into knowing that it has to go to sleep.
4. If you eat a cheat meal - Make sure you compensate for it within the week. Don't procrastinate!
5. Remember to get a full body check up (once every year)
6. Organize your life. Put up a calendar entry for everything (other than mundane daily chores) you need to do. You don’t want to miss out on a jog because you forgot that your tax documents are not in order at the last minute. I use google calendar for most of these things.
7. Talk to friends and family; tell them about your workouts. Simple positive
Proper Diet
1. Eat Frequently - 2 hourly small meals
2. Eat a lot of fruits (eat high sugar fruits like papaya, musk melon, banana not after 6pm)
3. In terms of calorific value/heaviness follow breakfast>lunch>dinner
4. For snack/binge hunger eat nuts (albeit in moderate quantities)
5. Avoid colas!
Proper Exercise
1. Add a lot of walking to your routine. Take a longer route to go from point A to point B. Walking is the most convenient exercise available to you!
2. Try and do 2-3 short walk-run sessions. Most people who are heavy feel scared to run fearing joint aches and muscle aches. It does not matter! Your body will get used to it. Just ensure you don't aim to have Usain Bolt's speed on day 1.
3. Start with 5% running and 95% walking, and bump the running time up as and when your body feels comfortable!
4. Longer duration at slow pace is good for running. In the end, think of it as a more efficient use of time to burn calories than just walking.
5. Do some strength training. (2-3 times, 30 mins). Simple push-ups, sit-ups, ab crunches, leg raises, planks, squats, lunges can work wonders.
6. Keep a calorie burn target for the week and the month. Maintain your workout routines and calories expended/distance/speed etc for you to see measurable changes in your workout-ability. That's the best motivator! If you have a smart phone use apps like Runtastic/Strava to keep a track of your walks/runs/gym/cycling/swimming.
Lifestyle changes
1. Understand that losing weight is a lifestyle change. You can't keep a reference of someone you know who eats a ton and puts on no weight. Stop blaming your BMR for everything. You can control/improve it if you want to!
2. At least once a week try and do a group activity (motivation from peers always helps!)
3. Sleep well. If you find it difficult, try and create a set of activities before you go to sleep (i.e. wash your face, brush, etc). This will help tune your body into knowing that it has to go to sleep.
4. If you eat a cheat meal - Make sure you compensate for it within the week. Don't procrastinate!
5. Remember to get a full body check up (once every year)
6. Organize your life. Put up a calendar entry for everything (other than mundane daily chores) you need to do. You don’t want to miss out on a jog because you forgot that your tax documents are not in order at the last minute. I use google calendar for most of these things.
7. Talk to friends and family; tell them about your workouts. Simple positive