Start off Slow...time is on your side.

When starting out on your fitness journey it is easy to get caught up in doing too many things all at once. This, more often than not leads to one failing all together.

Start off slow and develop habits that are sustainable long term. Adjusting one or two minor behaviors or habits into your current lifestyle will help provide a sense of comfort in an already uncomfortable environment.

Recommendation:

1. Begin with being active for two hours per week. Figure out what specific days and times work in your current schedule to incorporate a minimum of two hours of moderate stressful activity.

2. Mindful of your nutrition habits. Sweeping nutritional changes often fail in a matter of weeks. Try mapping out two meals per week with the idea of convince and flavor profiles you enjoy. Shopping, prepping, cook time and clean up all should be factored in.

These tips can help get you started. Since this is a lifestyle adjustment not full change (just yet) there’s no need to overhaul and get overwhelmed.

Why 'Just Eat Less' isn't always the best advice.

Usually ‘eating less’ is the way to weight-loss but more importantly 'EATING FOR YOUR GOALS’ yields better results. Generally individuals looking for weight-loss are also engaged in various forms of fitness regimes. Extreme caloric deficits and increased activity usually leaves the individual feeling worse off then when they began. Keep it simple.

Factoring in your estimated daily physical activity and adjusting your calories to be in a minor deficit will allow you to have enough energy to continue your activity and recover for much longer than if in an extreme deficit.

Below are two examples of the same individual with differing caloric intakes.

Individual: Sedentary, no current physical activity, poor nutrition habits (i.e. regular caloric surplus).

Example 1: Just Eat Less - Extreme caloric deficit 1,200 calories Typical adherence 2-5 weeks

Week 1: minimal weight-loss, challenging, low energy but see some results

Week 2; some weight-loss, increasingly challenging, increased soreness, very low energy, poor sleep habits, difficult to adhere.

Week 3: all the above plus increased fatigue, missed workouts as well as extreme difficulty meeting nutrition needs.

Week 4: begin skipping workouts and no longer adhering to neutron guidelines.

Week 5: Back to regular routine with little physical activity.

Example 2: Eating for Your Goals - Factoring necessary caloric intake (height, weight, age, sex, activity AND GOAL). Caloric deficit of 300 cals (or I like to use maintenance to start) plus 2-3 days of activity

Week 1: minimal or no weight-loss, acclimate to new eating structure, adjust to new fitness routine.

Week 2: Minimal weight-loss, adherence to new caloric values, increase competence in fitness routine.

Week 3: Increased energy, fitness skills improve, nutrition adjustments can be made.

Week 4: all above plus weight-loss

Week 5: all the above plus ability to make necessary adjustments to goals previously set.

Just Start

Nutrition - pay attention

Physically Active - move more

Sleep and recovery - rest accordingly

Have Fun! - Enjoy your new choices