I know what it’s like to be overweight where exercise is hard. I’ve lost 120 pounds and still have more to go, but when I was at my heaviest, exercise was hard to manage. You have to make sure you don’t injure yourself, so going slow is a must. You also have to be careful about doing a lot of high impact moves. You could really damage your joints when you carry a lot of excess weight. So using these exercises and working on balancing your diet and portion control will get you where you want to be.

If you want more of my weight loss story and how I grew up on little Debbies and soda and learned how to change my health and life through exercise and nutrition, check out this nutrition guide. It has some basic dos and don’ts that my wife and I used for me to lose 120 pounds and be on no medication at age 55. There are also some sample meal plans in there. It was a long process, not a quick fix, but if I can do it, so can you!

Strength training is an excellent way to improve overall health, no matter your fitness level. A personal trainer can help you find the best exercises for your goals, whether you’re looking to build muscle, improve endurance, or simply stay active. For those dealing with joint pain or other medical conditions, low-impact exercise options like water aerobics, a stationary bike, or a recumbent bike can provide a great workout without putting too much strain on the body.

If you’re new to an exercise program, starting with simple exercises such as bodyweight exercises can be highly effective. Squats, push-ups, and lunges require no equipment and help build strength using your own body weight. The best way to prevent injury and maximize results is to focus on proper form, which is why guidance from a personal trainer can be beneficial. A well-structured routine can also help manage high blood pressure and reduce the risk of heart disease.

Incorporating exercise into your daily routine can do more than just improve physical health—it can also boost energy levels and support mental health. Whether it’s a morning walk, a session on the recumbent bike, or a strength workout, staying active consistently is key. By choosing exercises that suit your needs and abilities, you can maintain a healthy, active lifestyle while working around any physical limitations. And you are more than worth it!

Embarking on a weight loss journey can feel overwhelming, but finding an effective way to incorporate exercise and a healthy diet can make all the difference. For an overweight person, starting a new workout routine that focuses on different muscle groups helps build strength, improve endurance, and boost confidence.

Benefits of Home Exercises for Weight Loss

There are many benefits of home exercises for weight loss. Here are a few:

• Convenient and Accessible – No gym required; workout anytime.
• Joint-Friendly Movements – Low-impact exercises reduce strain on knees and ankles.
• Improves Heart Health – Regular activity strengthens the cardiovascular system.
• Boosts Mood and Energy – Exercise releases endorphins, reducing stress and fatigue.

For more ideas about exercise at home, check these out:

• 30 Minute Cardio Workout at Home
• Exercises for Obese Beginners at Home

Getting Started Safely

• Warm Up First – A gentle warm-up prepares the muscles and prevents injuries.
• Stay Hydrated – Drink water before, during, and after exercise.
• Listen to Your Body – Modify movements if needed to avoid discomfort.
• Stay Consistent – Aim for at least 3-4 sessions per week.

Remember, before starting ANY kind of exercise, consult with your doctor to make sure they recommend it.

Beginner-Friendly Weight Loss Exercises

Perform each exercise for 30-45 seconds, resting for 15-30 seconds in between. Repeat the full circuit 2-3 times.

1. Marching in Place

• Stand tall and lift one knee at a time.
• Swing arms naturally to engage more muscles.
• Keep a steady pace to raise heart rate.

2. Seated Leg Lifts

• Sit on a sturdy chair with feet flat.
• Lift one leg straight out and hold for a few seconds.
• Lower slowly and switch legs.

3. Wall Push-Ups

• Stand facing a wall, hands at shoulder height.
• Lower chest towards the wall in a controlled motion.
• Push back up to the start position.

4. Step Touches

• Step one foot to the side, then bring the other foot in.
• Swing arms to increase movement.
• Keep the motion light and controlled.

5. Chair Squats

• Stand in front of a chair, feet shoulder-width apart.
• Lower hips towards the chair and return to standing.
• Engage core and keep knees in line with toes.

6. Standing Side Leg Raises

• Stand tall and hold onto a chair for support.
• Lift one leg to the side, lower slowly, and switch legs.
• Helps improve balance and strengthen lower body.

7. Seated Arm Circles

• Sit comfortably with arms extended to the sides.
• Make small forward circles for 15 seconds, then reverse.
• Engages shoulders and improves mobility.

Tips for Long-Term Success

• Track Progress – Keep a journal to monitor improvements.
• Mix It Up – Vary workouts to stay motivated.
• Pair Exercise with Healthy Eating – A balanced diet enhances weight loss.
• Celebrate Small Wins – Progress takes time; acknowledge every step forward.

By incorporating these beginner-friendly exercises into your routine, you’ll gradually build endurance, strength, and confidence. Stay consistent, enjoy the process, and focus on overall well-being!

The post Weight Loss Exercises for Obese Beginners at Home appeared first on Actionable Wellness.

Resistance bands are versatile pieces of exercise equipment made of durable, stretchy materials like latex or rubber. They come in various lengths, thicknesses, and resistance levels, making them suitable for a wide range of exercises. Here are some of the benefits of using resistance bands:

1. Versatility: Resistance bands can be used for a variety of exercises, targeting different muscle groups. They can be incorporated into strength training, stretching, and rehabilitation routines.
2. Portability: They are lightweight and easy to carry, making them perfect for workouts at home, in the gym, or while traveling.
3. Cost-Effective: Compared to other exercise equipment, resistance bands are relatively inexpensive, making them accessible for most people.
4. Adaptable for All Fitness Levels: Resistance bands come in different resistance levels, allowing users to gradually increase the intensity of their workouts. They are suitable for beginners, intermediate, and advanced users.
5. Improves Strength and Flexibility: Resistance bands help build muscle strength and improve flexibility. They provide constant tension on the muscles, which can enhance muscle activation and growth.
6. Joint-Friendly: Unlike heavy weights, resistance bands offer a lower impact on the joints. This makes them an excellent option for individuals recovering from injuries or those with joint issues.
7. Variety in Workouts: They allow for a wide range of motion and can be used for exercises that may be difficult to perform with traditional weights, adding variety to workout routines.
8. Convenient for Full-Body Workouts: Resistance bands can target all major muscle groups, making it possible to get a full-body workout without needing multiple pieces of equipment.
9. Improves Coordination and Balance: Using resistance bands requires stability and control, which can help improve overall coordination and balance.
10. Assists in Rehabilitation: They are often used in physical therapy to aid in the recovery of injuries by providing controlled resistance that helps in muscle strengthening and flexibility improvement.

Resistance Band Workouts

Here are some effective resistance band workouts:

Upper Body Workouts

1. Bicep Curls
   • Stand on the middle of the band with feet shoulder-width apart.
   • Hold the handles with palms facing forward.
   • Curl your hands up to your shoulders, keeping elbows close to your body.
   • Lower back down with control.
2. Tricep Extensions
   • Anchor the band overhead (e.g., door anchor).
   • Hold the handles with palms facing up, elbows bent at 90 degrees.
   • Extend your arms straight down, then return to the starting position.
3. Shoulder Press
   • Stand on the band with feet shoulder-width apart.
   • Hold the handles at shoulder height with palms facing forward.
   • Press the handles overhead until arms are fully extended.
   • Lower back to shoulder height.
4. Chest Press
   • Anchor the band behind you (e.g., door anchor).
   • Hold the handles with palms facing down, elbows bent at 90 degrees.
   • Press the handles forward until arms are fully extended.
   • Return to the starting position.
5. Rows
   • Anchor the band in front of you at chest height.
   • Hold the handles with palms facing each other.
   • Pull the handles toward you, squeezing your shoulder blades together.
   • Slowly return to the starting position.

Lower Body Workouts

6. Squats
   • Stand on the band with feet shoulder-width apart.
   • Hold the handles at shoulder height.
   • Perform a squat, keeping your weight in your heels and your chest up.
   • Return to standing position.
7. Lateral Band Walks
   • Place a resistance band around your legs just above your knees.
   • Bend your knees slightly and step side to side, keeping tension on the band.
8. Glute Bridges
   • Lie on your back with knees bent and feet flat on the floor.
   • Place the band around your thighs just above your knees.
   • Lift your hips towards the ceiling, squeezing your glutes at the top.
   • Lower back down with control.
9. Leg Press
   • Lie on your back with legs extended straight up.
   • Wrap the band around your feet and hold the handles by your sides.
   • Press your feet away from you, extending your legs fully.
   • Bend your knees back to the starting position.
10. Standing Hip Abduction
    • Stand with feet together, a band around your ankles.
    • Lift one leg to the side, keeping the other leg straight.
    • Return to the starting position and repeat on the other side.
11. Glute Kick Backs
    • Place a resistance loop band just above your ankles (or slightly below the knees if that’s more comfortable).
    • Stand tall with feet hip-width apart. Hold onto a wall, chair, or sturdy surface for balance if needed. Brace your core and slightly bend the standing leg for stability. Keep your back straight and shoulders relaxed.
    • Slowly extend one leg straight back, keeping it straight or with a slight bend in the knee. Move against the resistance of the band. At the top of the movement, squeeze your glute hard and pause briefly.
    • Bring the leg back to the starting position slowly, maintaining control and keeping tension on the band.

Core Workouts

11. Standing Oblique Crunch
    • Stand with the band under one foot, holding the handle in the opposite hand.
    • Crunch your oblique muscles by bringing the handle down towards your knee while lifting your knee towards the handle.
    • Return to the starting position and repeat on the other side.
12. Russian Twists
    • Sit on the floor with legs bent and feet flat.
    • Hold the band taut between your hands.
    • Twist your torso to one side, then the other, keeping your core engaged.
13. Plank Rows
    • Get into a plank position with the band anchored in front of you.
    • Hold one handle and pull it towards your hip, keeping your body stable.
    • Switch sides and repeat.

Full Body Workouts

14. Deadlifts
    • Stand on the band with feet shoulder-width apart.
    • Hold the handles with an overhand grip.
    • Hinge at your hips and lower the handles towards the ground.
    • Return to standing by squeezing your glutes and driving your hips forward.
15. Burpees with Band Resistance
    • Place the band under your feet and hold the handles.
    • Perform a burpee: squat down, jump back into a plank, do a push-up, jump back to squat, and stand up while pulling the handles up.

These Printable Resistance Band Workouts can be incorporated into a workout routine to effectively target different muscle groups and provide a comprehensive strength training program. And as with any exercise routine, it can be adapted to different levels of skill and ability. Don’t be afraid to skip parts that are too challenging or to add more to your workout to challenge you more. And don’t be afraid to contact a certified personal trainer to get help in learning proper form so you can avoid injury and get the most out of your workout.

Printable Exercises with Resistance Bands

Check out this printable pdf that you can take on the go with your bands and workout wherever you are. The office, on vacation, at the park, or anywhere.

Best Resistance Bands for Seniors

When choosing resistance bands for seniors, it’s important to consider factors such as ease of use, safety, versatility, and comfort. Here are some of the best resistance band options for seniors:

1. TheraBand Resistance Bands-These are the resistance bands I like best for my group fitness classes.
   • Features: Available in multiple resistance levels, latex and latex-free options, durable.
   • Benefits: Easy to use, versatile, can be used for a variety of exercises to improve strength and flexibility.
2. Fit Simplify Resistance Loop Exercise Bands-We love how these come as a set in a convenient bag, and they are great if you prefer the looped band.
   • Features: Set of five bands with varying resistance levels, made from natural latex.
   • Benefits: Suitable for different fitness levels, compact and portable, great for lower body exercises.
3. Bodylastics Resistance Bands
   • Features: Includes multiple bands with varying resistance levels, anti-snap technology, comes with handles, door anchors, and ankle straps.
   • Benefits: Safe and durable, can be used for full-body workouts, easy to set up and use at home.
4. SPRI Xertube Resistance Bands
   • Features: Comes with comfortable foam handles, available in different resistance levels, made from high-quality rubber.
   • Benefits: Comfortable grip, versatile for different exercises, durable construction.
5. Vive Resistance Bands
   • Features: Set of five loop bands with different resistance levels, latex-free.
   • Benefits: Good for those with latex allergies, easy to use, great for various exercises and rehabilitation.
6. Renoj Resistance Bands
   • Features: Set of five bands with different resistance levels, made from natural latex.
   • Benefits: Compact and portable, suitable for different fitness levels, ideal for both upper and lower body exercises.

Tips for Choosing Resistance Bands for Seniors

1. Resistance Levels: Choose a set that includes multiple resistance levels so that seniors can start with lighter resistance and gradually progress.
2. Handles and Grips: Bands with comfortable handles or grips are easier for seniors to hold, especially if they have arthritis or limited hand strength.
3. Durability: Look for high-quality materials that are durable and resistant to snapping.
4. Versatility: Bands that can be used for a variety of exercises, including upper body, lower body, and core, provide more value.
5. Portability: Compact and lightweight bands are easy to store and travel with, making it convenient for seniors to exercise anywhere.
6. Safety Features: Anti-snap technology or extra reinforcement can provide additional safety, reducing the risk of injury.

Using resistance bands can help seniors improve their strength, flexibility, and overall fitness in a safe and effective way. Always consult with a healthcare provider before starting any new exercise program, especially for those with preexisting conditions or concerns.

For more workout ideas, check these out:

• What is the Best Starting Workout for Obese Beginners?
• Fun Workouts You Should Try
• Low Impact Workouts for Obese Beginners
• Simple Office Workout
• Effective Stretching Exercises for Obese Beginners
• Best Workouts to Tighten Skin From Weight Loss and Aging

The post Printable Resistance Band Workouts appeared first on Actionable Wellness.

Nutrition is important for a healthy life. And we all know there can be a ton of hidden calories and chemicals in fast food and restaurant food. So making your own lunches and bringing them with you can make a huge difference in your health and your weight. Check out these great ideas for lunches on the go.

Lunches with protein

A classic deli turkey sandwich with lots of turkey and cheese on whole grain bread with baby carrots and non-fat yogurt is a healthy, low-fat, macro-balanced lunch option. You could also make a Thai-style wrap by encasing lean deli roast beef, Boston lettuce, shredded carrot, and mint along with a sauce of lime juice, sesame oil, ginger, garlic, and fish sauce in flour tortillas. As long as you add enough protein, your wrap or sandwich meal will be balanced.

You can help overloading on carbs by choosing free veggies for your sides (free because they are low in carbs) such as green beans, summer squash, cucumbers, or mushrooms. My wife makes AMAZING pickled summer squash that makes a wonderful side dish for sandwiches in my lunch. I thought I would hate it because I have always hated vegetables. But as I’ve learned to give them a try, pickled vegetables are usually really good.

Pile cucumbers, tomato, alfalfa sprouts, and roasted red bell peppers in a whole-wheat pita along with chickpeas mashed with lemon juice for a vegetarian option.

Healthy Lunch Eating Out

You can still enjoy healthy lunches when you eat out. Start by avoiding fast food. There are so many chemicals in that food, it really shouldn’t be considered food. Go to a restaurant, and even better a local place that makes their food homemade.

Choose broth-based soup or green salads with extra veggies. Choose options like grilled chicken with steamed vegetables, spaghetti with marinara sauce rather than cream sauce, or broiled fish with a baked potato topped with chives. You can also do steak and veggies as well. Remember just a nice piece of meat and a vegetable side is a great meal that is balanced and has nutritional value.

Many times when we eat out, we choose steak or chicken fajitas with no rice or tortillas. We can have a few beans, some guacamole, or add salsa on top for extra veggie goodness. Skip the sour cream. It’s a great meal with meat and veggies and it has a little spice to it. Hot peppers increase metabolism so if you can avoid the heavy loads of carbs, you can eat healthy there too. Ask your server to hold sauces, croutons, or other add-ons that add empty calories as well.

And lastly, remember that restaurant portions are usually huge. I eat half of my plate and save the other half for dinner or the next day. I am down 89 pounds now using these techniques.

If you want more of my weight loss story and how I grew up on little Debbies and soda and learned how to change my health and life through exercise and nutrition, check out this nutrition guide. It has some basic dos and don’ts that my wife and I used for me to lose 120 pounds and be on no medication at age 55. There are also some sample meal plans in there. It was a long process, not a quick fix, but if I can do it, so can you!

Meal prep ideas for weight loss

If you cook at home, you can save a ton of time and money. Making bulk meals saves even more. Buy a bunch of what’s on sale and then make one big mess and freeze a lot of meals for later. It’s really the only way to have healthy food cooked all the time in these busy times. It’s very much worth the effort.

My wife has started cooking a big batch of vegetables once a week and putting them in meal prep containers one serving at a time and freezing them. Then later in the week she’ll cook a big batch of meat and add those to the containers. Then she mixes them all around in the freezer so we have different meals. Every week she makes something else on her cooking nights and we have a great variety of super healthy meals that meet our dietary needs for losing weight and eating whole foods.

I love her so much for her tenacity in helping us stay healthy. She’s a real gem and I appreciate her so much. She really likes only cooking two nights a week and I love helping her clean up on those nights so she doesn’t get too tired. It’s the least I can do for all she does for me in cooking them. We have a great system going. She does the same thing for her daycare kids. And if she makes a ton of pancakes or muffins for them, she can mix up the batter and I can keep on putting them in and out of the oven for her when she gets tired. We all find ways to make things work. And everyone has healthier food from it.

Heathy Lunches with vegetables

Here are some great ideas to cook at home in bulk or meal by meal and portion up for leftovers healthy lunches:

• Asian chicken soup by heating cooked chicken breast, rice noodles, snow peas, matchstick carrots, and broccoli florets in chicken broth. Add lime juice and soy sauce for flavor and serve with a salad of cucumbers mixed with sesame seeds, rice wine vinegar, sugar, and a splash of fish sauce. Serve turkey burgers made with extra lean ground turkey, a whole grain bun, and sliced cherry tomatoes.
• Baked sweet potatoes and red pepper strips dipped in nonfat yogurt mixed with lemon juice and smoked paprika and some fresh herbs. Add some grilled meat. Or chili is great in baked potatoes of any kind as well.
• Any grilled or broiled lean meat — chicken breast, tilapia, tuna, 97 percent lean beef, or pork tenderloin with brown rice and steamed fresh vegetables also makes a healthy, high protein, low-fat balanced lunch.
• Ancient Grains Pizza
• Steak Salad With Strawberry Lemon Vinaigrette
• Greek Pasta Salad Chicken
• Poblano Chicken Enchiladas without Tortillas
• Lemon Butternut Squash Soup
• Picadillo Chicken Taco Salad
• Spicy Chicken Burrito Bowl Recipe
• Chipotle Oven Chicken Kabobs
• Low Carb Millionaire Chicken Casserole

Aim to make at least half of your healthy lunches fruits, vegetables, or a combination of the two. Try a fruit salad with apples, berries, and bananas or a green salad with spinach, cucumbers, tomatoes, and red onions. Not only are fruits and vegetables high in fiber, but they are also low in calories, so you can reduce your calorie intake and shed pounds.

Drink water or unsweetened iced tea in place of fruit juice or soda. Most fruit juices and sodas contain at least 100 calories per serving, but calorie-free beverages can help you significantly reduce the calorie count of your meal so you can make progress toward your weight-loss goal.

Ask a coworker to make healthy lunches a priority with you. Hold each other accountable and celebrate each pound you lose to help motivate you to stick with your weight loss plan. And always remember to drink plenty of pure water to help with your weight loss efforts.

For more healthy meal ideas, check these out:

• Healthy Breakfasts for Weight Loss
• Healthy Dinners to Lose Weight
• Tips for How to Eat Healthy When you Hate Cooking

The post Healthy Lunches for Weight Loss appeared first on Actionable Wellness.

Everyone has their own weight loss journey. For me, it took a lot of strength workouts AND cardio workouts to get rid of so much weight on my entire body. I’ve lost over 120 pounds now and I had to work my whole body to do it, but I also had to get enough sleep for my body to start healing from a lot of things such as mental stress, a traumatic brain injury, and a lifetime of really bad food choices that I learned growing up.

These exercises are a general guideline, but the best exercises to do are the ones you enjoy and will actually do. So when you make an exercise program plan, the best way to find long-term weight management is to fall in love with some type of healthy eating and some type of meaningful movement. This weight loss workout plan can work for you to build lean muscle mass and reduce body weight. Just make sure you use good form, have rest days, and don’t skip your workouts for long periods of time. Now let’s get movin’! 

Before we dive into specific exercises, it’s important to note that a combination of strength training and cardiovascular exercise is essential for weight loss. Strength training helps build muscle, which can increase your metabolism, while cardio burns calories and fat. If you are local in Muskogee, you can join me at Strictly Fitness and I can help you get started with technique and form with personal training sessions. Call me at 918-360-1765 to find out more. Or check out my Facebook page at Training Kamp.

Here are some workouts you can try:

Beginner gym workout

Here are some great ideas for gym workouts for beginners to lose weight:

1. Treadmill: Walking or running on a treadmill is a great way to burn calories and lose weight. Aim for at least 30 minutes of cardio, three to four times a week. Start with a comfortable pace and gradually increase the speed and incline over time.
2. Elliptical: The elliptical is a low-impact cardio machine that can help you burn calories without putting too much stress on your joints. Aim for at least 30 minutes of elliptical cardio, three to four times a week.
3. Stationary bike: Cycling is another great low-impact cardio workout that can help you burn calories and lose weight. Aim for at least 30 minutes of cycling, three to four times a week.
4. Weight lifting: Weight lifting is a great way to build muscle and increase your metabolism, which can help you burn more calories at rest. Focus on compound exercises like squats, deadlifts, and bench presses, which work multiple muscle groups at once.
5. Bodyweight exercises: Bodyweight exercises like push-ups, pull-ups, and lunges are great for building strength and burning calories. They also require little to no equipment, so you can do them anywhere.
6. HIIT (High-Intensity Interval Training): HIIT involves short bursts of high-intensity exercise followed by periods of rest. This type of workout can help you burn more calories in less time, making it great for those with a busy schedule. Examples of HIIT exercises include sprinting, jumping jacks, and burpees.
7. Group fitness classes: Group fitness classes like Zumba, spinning, and kickboxing can be a fun and effective way to burn calories and lose weight. Plus, the social aspect of group classes can be motivating and help you stay committed to your fitness goals.

When starting a new workout routine, it’s important to listen to your body and start slow. Don’t try to do too much too soon, as this can lead to injury or burnout. Aim for consistency and gradually increase the intensity and duration of your workouts over time.

Remember, before starting ANY kind of exercise, consult with your doctor to make sure they recommend it.

Additionally, it’s important to remember that diet plays a crucial role in weight loss. Make sure to eat a balanced diet with plenty of fruits, vegetables, lean protein, and whole grains. Cut back on processed foods, sugary drinks, and alcohol, which can all contribute to weight gain. Workouts for beginners to lose weight can’t work without good nutrition.

Check out our favorite workout gear here:

• Workout shoes
• Workout pants

In summary, a combination of cardio and strength training, as well as a balanced diet, are essential for weight loss. Experiment with different workouts and find what works best for you. With consistency and dedication, you can achieve your weight loss goals!

What to do at the gym for beginners

If you’re a beginner at the gym, it can be overwhelming to know where to start. Here are some tips on what to do at the gym for beginners:

1. Start with a warm-up: Begin your workout with a 5-10 minute warm-up to get your heart rate up and your muscles ready for exercise. You can use the treadmill, elliptical, or stationary bike for a light cardio warm-up.
2. Focus on form: Proper form is important for avoiding injury and getting the most out of your workout. If you’re unsure of how to do an exercise, ask a trainer or staff member for help.
3. Start with machines: Machines are a great way to get started with strength training as they are easy to use and offer guidance on proper form. Start with the machines that work the major muscle groups, such as the chest press, lat pulldown, leg press, and shoulder press.
4. Incorporate free weights: Free weights, such as dumbbells and barbells, are great for building strength and improving stability. Start with lighter weights and focus on proper form before increasing the weight.
5. Mix it up: Variety is key to avoiding boredom and keeping your body challenged. Incorporate different types of exercises, such as cardio, strength training, and flexibility, into your routine.
6. Rest and recover: Rest is just as important as exercise, as it allows your muscles to recover and grow. Make sure to give your muscles at least 24-48 hours to recover between workouts.
7. Stretch: After your workout, take 5-10 minutes to stretch your muscles to improve flexibility and prevent injury.
8. Don’t be afraid to ask for help: Gym staff and trainers are there to help you, so don’t be afraid to ask for advice or guidance on how to use equipment or perform exercises.

If you want more of my weight loss story and how I grew up on little Debbies and soda and learned how to change my health and life through exercise and nutrition, check out this nutrition guide. It has some basic dos and don’ts that my wife and I used for me to lose 120 pounds and be on no medication at age 55. There are also some sample meal plans in there. It was a long process, not a quick fix, but if I can do it, so can you!

Gym workout plan for beginners

Day 1: Full Body Strength Training

• Warm-up: 5-10 minutes on the treadmill, elliptical, or stationary bike
• Squats: 3 sets of 10 reps
• Chest press: 3 sets of 10 reps
• Lat pulldown: 3 sets of 10 reps
• Shoulder press: 3 sets of 10 reps
• Bicep curls: 3 sets of 10 reps
• Tricep dips: 3 sets of 10 reps
• Cool-down: 5-10 minutes of stretching

Day 2: Cardio

• Warm-up: 5-10 minutes on the treadmill, elliptical, or stationary bike
• Interval training on the treadmill: 30 seconds of sprinting, followed by 30 seconds of walking. Repeat for 20 minutes.
• Cool-down: 5-10 minutes of stretching

Day 3: Rest Day

Day 4: Lower Body Strength Training

• Warm-up: 5-10 minutes on the treadmill, elliptical, or stationary bike
• Deadlifts: 3 sets of 10 reps
• Leg press: 3 sets of 10 reps
• Lunges: 3 sets of 10 reps on each leg
• Leg curls: 3 sets of 10 reps
• Calf raises: 3 sets of 10 reps
• Cool-down: 5-10 minutes of stretching

Day 5: Cardio

• Warm-up: 5-10 minutes on the treadmill, elliptical, or stationary bike
• Stationary bike: 30 minutes of steady-state cycling
• Cool-down: 5-10 minutes of stretching

Day 6: Upper Body Strength Training

• Warm-up: 5-10 minutes on the treadmill, elliptical, or stationary bike
• Bench press: 3 sets of 10 reps
• Seated rows: 3 sets of 10 reps
• Shoulder raises: 3 sets of 10 reps
• Bicep curls: 3 sets of 10 reps
• Tricep extensions: 3 sets of 10 reps
• Cool-down: 5-10 minutes of stretching

Day 7: Rest Day

Remember to start with lighter weights and focus on proper form before increasing the weight. Additionally, make sure to listen to your body and rest when needed. With consistency and dedication, you’ll soon start seeing progress and achieving your fitness goals.

Gym machine workout routine for weight loss

Here’s a sample gym machine workout routine for weight loss:

• Treadmill: Warm-up with a 5-minute walk, then alternate between a minute of jogging and a minute of walking for 20 minutes. Finish with a 5-minute cool-down walk.
• Elliptical: Begin with a moderate resistance and increase it every 5 minutes for 20-30 minutes. Finish with a 5-minute cool-down at a lower resistance.
• Stationary bike: Begin with a moderate resistance and increase it every 5 minutes for 20-30 minutes. Finish with a 5-minute cool-down at a lower resistance.
• Chest press machine: 3 sets of 12 reps. Choose a weight that challenges you but allows you to complete all reps with proper form.
• Lat pulldown machine: 3 sets of 12 reps. Choose a weight that challenges you but allows you to complete all reps with proper form.
• Leg press machine: 3 sets of 12 reps. Choose a weight that challenges you but allows you to complete all reps with proper form.
• Leg curl machine: 3 sets of 12 reps. Choose a weight that challenges you but allows you to complete all reps with proper form.
• Seated row machine: 3 sets of 12 reps. Choose a weight that challenges you but allows you to complete all reps with proper form.
• Shoulder press machine: 3 sets of 12 reps. Choose a weight that challenges you but allows you to complete all reps with proper form.
• Ab crunch machine: 3 sets of 12 reps. Choose a weight that challenges you but allows you to complete all reps with proper form.

For more ideas for fitness, check this out:

• Weight Training for Obese Beginners
• Free Weights Workout for Beginners
• Best Gym Routine for Abs

The post Gym Workouts for Beginners to Lose Weight appeared first on Actionable Wellness.

The problem is that everyone gets them, and everyone gives in to them sometimes. So it becomes crucial to understand the best ways to deal with food cravings if you want to maintain a healthy diet and promote weight loss.

I can’t stop eating sugar

It is easy to give in to the lure of too much calorie consumption. Learn how to fight temptation once and for all. There are many different reasons that have been speculated about why we get food cravings. Some are more substantiated in science than others, but the most common reasons are:

• Food cravings are physiological, which means that our bodies crave certain nutrients that can find in a certain food.
• Food cravings are emotional, which means that we are looking, for the rush we might get, from a certain food.
• Food cravings are a form of food addiction, which means that we crave the foods that pleased us throughout our lives, in other words, we look for comfort foods. This type of craving may have more to do with an emotional need, than with a desire for food.

However, no matter the cause of our food cravings, some ways can help us deal with them. Here is what you need to know about how to deal with food cravings.

If you want more of my weight loss story and how I grew up on little Debbies and soda and learned how to change my health and life through exercise and nutrition, check out this nutrition guide. It has some basic dos and don’ts that my wife and I used for me to lose 120 pounds and be on no medication at age 55. There are also some sample meal plans in there. It was a long process, not a quick fix, but if I can do it, so can you!

Craving Chocolate

While many of us work painstakingly hard to maintain our weight by eating a healthy diet and exercising, sometimes it is easy to give in to temptation. Whether the enticement finds you by way of chocolate, French fries, or a Frappucino, everyone has his pitfalls.

What’s worse is that succumbing to food cravings can throw anyone’s routine (and pant size) off track; you have one day of “bad” eating, which then leads to “feeling fat” which in turn spirals into avoidance of exercise or the gym altogether (because surely everyone at the health club knows of the previous night’s Peanut M & Ms binge).

Whether you are enticed by fattening and waist-line threatening foods only once in a while (perhaps the holidays are your hazard) or it is something you fight every week, there are ways in which you can stave off that temptation so you can still like yourself in the morning.

Don’t Go On A Diet

You may be surprised that this makes the top of the list, but the reason for this is that a diet, really is deprivation, If you are trying to avoid all of your favorite food, you are much more likely to crave them. You are much more likely to NOT have food cravings, if you allow yourself small portions, of these foods, in moderation. The bottom line is that if you focus on making better food choices, you will most likely get fewer food cravings.

Just Give In

While this may seem counterproductive it is just the opposite. Sometimes nothing but the real thing will do. If you can’t get that slice of triple chocolate cake, out of your mind, then go ahead and have a small slice. If save up a few of your daily calorie needs and eat your food craving in moderation, you are more likely to stop the craving and most importantly prevent yourself from overeating.

Sweet Tooth Healthy Snacks

If you find that the staff at your local pizza parlor, Chinese restaurant, or corner bakery, can call you by name, it may be time to put this strategy to use. When the impulse to get your favorite food hits, try to distract yourself with something non-food-related. Call a friend, jump on the treadmill, read a book, or try to accomplish something on your to-do list. You may find that when you return to where you were when the craving hit, you may be thinking that is not worth blowing your entire daily calorie count for.

Figure Out What’s Going On

While cravings aren’t always the results of emotional eating, for some people they are. If you feel that you eat to help you cope with your feelings, then now is the time to get to the root of what the problem is. Keep in mind that you will need to deal with the underlying emotional feelings before you can deal with the problems of your food cravings.

Brush Your Teeth

On the verge of blowing your calories for the entire week on your snack alone? Try brushing your teeth. Brushing with minty toothpaste and then flossing is a great way to ward off a food craving. Follow up by applying a refreshing and tingly lip gloss or balm. A clean, fresh mouth is sure not to want to comingle with the likes of potato chips, or cookies.

Take a Walk

Usually, when we want to blow our food intake by consuming enough calories to last us until the next millennium, it is rarely because we are hungry. Chances are it is because we are upset about something in our day (or in our life) and it manifests itself through the self-sabotage of an eating binge. If a craving comes on, you probably need to calm yourself; so breathe deep and collect yourself. Taking a short, relaxing walk can bring about the calm that you need to overcome that menacing desire to overindulge.

Drink Water

Not only will a refreshing glass of water help to make you feel full, but it will revitalize you and perhaps even give you a little extra energy- enough to take your mind away from the nagging craving that hounds you at that moment. The cool, thirst-quenching water will flush through your system and thus flush away with it your desire to eat all the wrong foods for all the wrong reasons.

Find a Role Model

Find someone whom you can aspire to be like physically. It could be a famous athlete, a personal trainer at the gym, or even a friend who keeps themselves in great physical shape. I’ve always admired Arnold Schwarzenegger and used him as a role model. Whoever it is, just think of someone so that when you find yourself in a pinch, about to take out an entire gallon of ice cream in one fell swoop, you can remember that individual who motivates you to stay healthy and in shape just by looking at them. One caveat, however: The goal is not to try to compare yourself or to be exactly like this individual so don’t make comparisons, but rather use their fitness and discipline as a means by which to motivate yourself.

Wait it out

If nothing else seems to work, then take heart and understand that the craving will eventually pass. While no one is saying it won’t be back, sometimes if you wait, it will simply go away. If you find that you can successfully wait until your food cravings pass, you will find yourself taking a major step on the path to healthier eating.

Remember it is not about never having another food craving again, and it is certainly not about being perfect. Doing so would mean never attending another Christmas party or celebrating another birthday with birthday cake again. It is simply about learning how to manage such cravings in a way that you can still maintain your health as well as your well-being, both physical and emotional.

For more ideas on how to keep your eating under control, check these out:

• Balancing macronutrients for weight loss
• Breakfasts for weight loss
• Taking measurements of weight loss correctly
• High rep, low weights for weight loss
• Meal prep for weight loss
• High fiber foods for weight loss

Get your macro cheat sheet, macro tracker, and water tracker bundle here!

The post 5 Ways to Control Food Cravings appeared first on Actionable Wellness.

Healthy smoothies are a delicious and effective way to support your weight loss journey while maintaining a balanced diet. Incorporating nutrient-dense ingredients like leafy greens, chia seeds, and a scoop of protein powder can transform your smoothie into a meal replacement that fuels your body with essential nutrients. Green smoothies, packed with leafy greens and a variety of fruits, are a great addition to any weight loss plan, offering an energy boost while helping to control calorie intake and manage blood sugar levels. They also offer a Quick Breakfast Idea for busy mornings.

For those following a keto diet or aiming to reduce body fat, fat-burning smoothies made with unsweetened almond milk, almond butter, and healthy fats like flax seeds are excellent choices. These smoothies not only provide grams of protein necessary for muscle mass maintenance but also contribute to gut health and disease control.

The best smoothies for weight loss are often those that incorporate whole foods and avoid added sugar, making them a convenient way to meet your nutritional needs. Using a liquid base like coconut milk or a cup of coconut water adds a creamy texture without compromising your healthy lifestyle goals. For an extra dose of vitamin C and immune system support, adding a cup of blueberries or a ripe banana can be the perfect touch.

Whether you’re enjoying breakfast smoothies, protein smoothies, or green smoothie recipes, the variety of smoothie ingredients available allows you to tailor each blend to your taste preferences and dietary needs. These smoothies are not just a part of your healthy habit but also one of the easiest ways to enjoy whole fruits and veggies, making them an essential part of any healthy weight loss smoothie plan.

Breakfast Smoothies for Energy and Weight Loss

If you don’t want to drink your smoothies, check out these healthy smoothie bowls for a different kind of “smoothie” experience. Get your printable salad ingredient cheat sheet and smoothie ingredient cheat sheet here to balance your fruit and veggie creations every time! For more diet changes that help you have more energy, check these out.

For these healthy smoothies for weight loss, all you need is a good blender and a great recipe. We love our ninja kitchen system and it has small smoothie cups that go right on the base. It makes a really smooth creamy smoothie. We can add ice and get them like an ice cream shake.

Some of the common ingredients we include in these smoothies for weight loss are:

• Protein
• Healthy fat
• Fiber

Protein helps you stay full longer and gives your body energy for longer. Carbs help your body have more energy. Healthy fats prevent hunger and help many processes in your brain and body. And fiber gives satisfaction and helps with digestion and overall health. (For cheap protein ideas, check these out.) Everyone needs healthy snack ideas for good health!

When you replace your standard breakfast with a weight loss smoothie, you can lose weight. And it’s a great start on the nutrition for your day. Nutrition is an important part of your fitness journey! And it helps you tremendously to reach your weight loss goals for health.

If you want more of my weight loss story and how I grew up on little Debbies and soda and learned how to change my health and life through exercise and nutrition, check out this nutrition guide. It has some basic dos and don’ts that my wife and I used for me to lose 120 pounds and be on no medication at age 55. There are also some sample meal plans in there. It was a long process, not a quick fix, but if I can do it, so can you!

Chocolate smoothies for weight loss

Literally ANYTHING with chocolate is something I want. So having a chocolate smoothie feels like a treat to me. I love combining healthy ingredients with high quality cocao to give myself a healthy meal or snack.

My favorite one is 1/2 banana, 1 tablespoon of cocao, 1/2 cup plain greek yogurt, 2 tablespoons of raw organic sunbutter (I’m allergic to nuts), 1 tablespoon of raw honey, 1/4 cup fresh organic blueberries, 1/4 cup oat milk (I’m allergic to milk). Once it’s blended well, I add ice until it gets thick and shake like. Ohhhhh, it’s good!

This creamy chocolate peanut butter smoothie is low in carbs, and sugar and filled with healthy fats and superfoods.

This berry chocolate smoothie is full of antioxidants from the berries and the chocolate and it couldn’t be easier!

Oatmeal smoothies for weight loss

This apple and pear smoothie combines fresh fruit with oats for protein and a touch of maple syrup. It’s fresh and light, and perfect as a breakfast smoothie or mid-afternoon snack.

This mango pear smoothie is fresh and light, with flavourful fruit and hemp seeds for protein. Easy to make, it’s so flavourful, with a little tropical vibe to it!

Kale smoothies for weight loss

This delicious kale spinach smoothie tastes amazing and is loaded with nutrition thanks to banana, mango or pineapple, almond milk, spinach, kale and vegan protein powder. Enjoy this creamy green smoothie for a healthy breakfast or nutrient-dense snack any time of day.

A Kale Pineapple Smoothie is great to start your day! It’s delicious, super green and packed with vitamins and antioxidants.

This super green apple broccoli smoothie is creamy, packed with nutrients and tropical flavor! Easy to make and customizable, it’s a meal prep-friendly vegan breakfast or snack idea that even kids enjoy.

The only kale smoothie recipe you’ll ever need: not only good for you but also delicious! This detoxifying protein-packed green smoothie tastes amazingly refreshing and only takes 5 minutes to make!

Watermelon smoothies for weight loss

This watermelon pineapple smoothie is the perfect ice-cold refreshment on a hot summer day. The fruits used have a really high water content and make the smoothie extra hydrating.

Pineapple smoothies for weight loss

This tropical mango pineapple smoothie is perfect for a hot summery day. It will make you feel like you’re on vacation and will keep you refreshed!

Made with 100% carrot juice, oat milk, fresh ginger, banana, pineapple, and mango, this 5-minute Tropical Carrot Smoothie Recipe is a delicious healthy smoothie the whole family will love! Vegan, gluten-free, and dairy-free, this is a great smoothie for weight loss.

Jugo verde (or Mexican green juice) delivers big on fresh and zesty flavors. With ingredients like nopales, it also contains health benefits that will keep you feeling young and vibrant!

This Creamy Pineapple Smoothie recipe is a keeper. It’s deliciously smooth, incredibly refreshing, and infused with healthy dark greens (kale and romaine lettuce) healthy proteins, and fats. Make it for breakfast, as a pick-me-up snack, take it to work, or offer it as a healthy drink to your guests with some nuts or dried fruits on the side.

Here are more healthy drink ideas to inspire you to add nutrition to your diet through your drinks too! For more ideas on things you can eat that are healthy even if you hate cooking, check this out: Tips for How to Eat Healthy When you Hate Cooking.

For ideas on which foods have the most nutrition for the least money, check out this post. Check out these superfoods for health!

If you need more help, these Easy Healthy Wellness Menu Ideas for Real Life are a great idea!

The post Healthy Smoothies for Weight Loss appeared first on Actionable Wellness.

Meal prepping is a great way to have delicious meals on the table during a busy work week without a lot of fun. There is an easy way to stay focused on your weight loss journey. It’s a good idea to prep lean protein, whole grains, and healthy vegetables with a little time and effort to help you reach your nutrition goals later with these simple meal prep ideas. Your weight loss goals don’t have to be out of your reach because of busy weeks.

We like to mass produce chicken breast, ground turkey, ground beef, pulled pork, black beans, brown rice, sweet potatoes, fresh fruit and more, so we can throw together a nutritious meal in minutes the next day. Another great option is to have make-ahead meals done and in the freezer. You’ll always have delicious flavors in your healthy weekly meals with less effort than ever before. AND, you can save money too! 

Benefits of Meal Prepping for Weight Loss

Meal prep has several benefits. It can help you to save time and money. It can also help you to eat healthier and shed unwanted weight. By planning and doing some simple preparation, your family can enjoy nutritious and convenient meals every day.

Get your macro cheat sheet, macro tracker, and water tracker bundle here!

Along with saving money, meal planning can also help you to save time. When you have your meals planned out, you won’t have to spend time looking through the fridge and freezer for something to cook for dinner or go to the grocery store before dinner to get something to make. Try these healthy bulk cooking recipes for ideas.

Because you’ll be making fewer trips to the grocery store, you’ll also be able to spend less money on gas and avoid standing in line while you’re tired and hungry. Meal planning can help you to eat healthier by replacing restaurants or delivery meals with healthier meals at home. Check out how to choose cheap food that is still nutritious here.

Meal Planning Guide

Meal planning gives you control over what you eat, so you can easily make more nutritious, healthy meals for dinner and enjoy the benefits that eating healthier provides. And remember that exercise helps you control your food cravings!

Meal prep can help you to stick to your diet while still eating food you enjoy. If someone in your family has a dietary restriction, wants to eat more vegetables, or wants to lose weight, meal planning can help take care of those things as well.

Once a week, sit down with a pen and paper and decide on your meals for the week ahead. This will help you to better plan nutritionally balanced meals based on the groceries you have on hand. It will also cut down on shopping trips because you’ll know ahead of time what’s needed for a particular meal.

If you don’t like to plan the meals for an entire week, at least know in the morning what’s for dinner that night. Leaving the decision until the afternoon gives you fewer choices and makes it too easy to rely on take-out food.

To save time, prepare a healthy breakfast the night before. Set the table and arrange the breakfast meals in the fridge. Keep breakfast simple by limiting options. Have eggs in an English muffin one day, oatmeal one day, yogurt cups another. Having too many choices means there’s more to clean up and put away. Check out these healthy lunch ideas for weight loss too. They can be prepped ahead.

Prepare, wrap and refrigerate sandwiches for the week’s lunches ahead of time. You can even make a big batch of meat sandwiches in hamburger or submarine buns and freeze them. Mayonnaise doesn’t freeze well but many other things do.

Keep healthy snack food in a kitchen cupboard for children to easily make their snacks.

If you want more of my weight loss story and how I grew up on little Debbies and soda and learned how to change my health and life through exercise and nutrition, check out this nutrition guide. It has some basic dos and don’ts that my wife and I used for me to lose 120 pounds and be on no medication at age 55. There are also some sample meal plans in there. It was a long process, not a quick fix, but if I can do it, so can you!

Meal planning ideas

Meal planning can help you to save money. If you eat out a lot because dinner time is disorganized or because cooking seems like a chore, meal planning could be very beneficial in helping you to quit overspending on food.

Because meal prep enables you to know what you’re going to make every night for dinner, it can help you to eat out less and reduce the money you spend at fast food and family restaurants.

Do whatever you can ahead of time to make your life easier later. While waiting for the children to finish breakfast, get a head start on dinner. Take the meat out of the freezer, wash the potatoes, cook the pasta for the casserole or put the pots on the stove.

Practice bulk cooking using the multiple task system. As long as you’re in the kitchen making one meal, prepare three or four meals using similar ingredients and cooking times. With the proper planning, you can make most of the main meals for the week in one cooking session with extras to freeze and for leftovers. After two or three weeks of bulk cooking, take a week off and use dinners from the freezer.

When things are cooking, make a big salad to serve as a quick vegetable with the meals. Preparing these meals in one cooking session would take about two hours and give you quite a few dinners and lunches for the coming week or freeze for later use.

By using the bulk cooking system of meal preparation, all you need to do for dinner each night is add a salad or other veggie side. What you make is limited only by your imagination and personal taste. It takes organization and practice but once you get the hang of it, meal preparation is a snap.

By planning and incorporating a bulk cooking session each month or so, your family will enjoy hearty and nutritious meals every day of the week.

Also, because meal prep can help you to save time, you’ll be able to spend more quality time with your family around the dinner table, instead of searching the refrigerator, pantry, and freezer or going to the store to look for something to eat.

When choosing meals, pick items that everyone will enjoy. Get everyone’s input, ask for ideas, and mix it up regularly as you continue to meal plan so that you don’t get into a rut of eating the same things over and over again.

The post Meal Prep Ideas for Weight Loss appeared first on Actionable Wellness.

The benefits of fiber for weight loss

High-fiber foods are great for weight loss and your fitness journey because fiber helps you feel more full allowing you to eat less without feeling hungry. Fiber is also great for helping to reduce cholesterol and improve your overall digestive health which is linked to fatigue that can make it hard to find the energy to work out. A high fiber diet should be part of any healthy diet but it can be very beneficial for those looking to lose weight.

Getting enough fiber into your diet can be a bit of a challenge. The best way to get fiber into your diet is to eat whole foods and make a point to eat more fiber every day. To help make it easier to get more fiber in your diet try adding whole fruits and vegetables to your meals and use them for your snacks. You can learn to love vegetables even if you hate them now. See how I did it. And get ideas for meals with vegetables here.

Avoid highly processed foods and switch your grain product like bread and cereal to ones that use whole grains as the first ingredient. Concentrate on ancient grains for even more optimal health. You can find ancient grains recipes on the the website here:

• Ancient grain salads
• Ancient grain pizza
• Ancient grain bread
• Ancient grain granola

High fiber foods for weight loss

When adding fiber to your diet starts out slow as too much fiber can easily lead to digestive issues while your body adjusts to the rise. These high-fiber foods are great for helping you lose weight and improve your overall health and wellness. These are some of the best high fiber foods for weight loss.

Get your macro cheat sheet, macro tracker, and water tracker bundle here!

Oats are a very low glycemic index grain packed with fiber and protein. Using oats as a regular part of your diet is a great way to improve your fiber intake and help you feel full longer. Use this fiber for breakfast or add it to other foods to boost the fiber. Oats can easily be added to ground meats, baked goods, and protein shakes. Try these organic Banana Walnut Oatmeal Cookies for a sweet treat that’s healthy too.

Watermelon is mostly water and fiber. This summer fruit makes the perfect snack on a hot summer day because it helps to keep you hydrated and can be very filling with its fiber content without taking up much of your calorie allowance for the day. Try something fun like freezing slices to use in place of high-calorie sugar-filled freezer pops.

Apples while high in sugar are high in fiber that helps keep you feeling full and balanced blood sugar levels. This high-fiber fruit is great when paired with peanut butter for a healthy protein and fiber combination that makes a wonderful snack at home or on the go. Want to make it even more of a treat? Add a dash of cinnamon to the peanut butter. `

Avocados are high in fiber with 10 grams per cup. This healthy vegetable is not only packed with fiber but filled with healthy fats that are good for your heart, skin, and joints. If you are looking for a great option to add fiber to your diet and help you get the healthy fats needed for your body to function properly while still burning off body fat avocado may be your new best friend. If you don’t like avocado, try blending it into your smoothies or blend it with some cocoa powder and your favorite sweetener and freeze it for a snack on a hot summer day.

If you want more of my weight loss story and how I grew up on little Debbies and soda and learned how to change my health and life through exercise and nutrition, check out this nutrition guide. It has some basic dos and don’ts that my wife and I used for me to lose 120 pounds and be on no medication at age 55. There are also some sample meal plans in there. It was a long process, not a quick fix, but if I can do it, so can you!

There are a large variety of nuts available to you. These are packed with fiber, healthy fats, and protein. Due to this powerful combination nuts are great for helping you feel full and meet your nutritional needs for the day. Try adding them to salads or eating a handful for a snack.

Berries are full of fiber and water that are both good for you. While some people may suggest eating dried fruits because they have a higher fiber content, eating them fresh with the water intact is better overall and will help you feel full faster. Try adding berries to your salad, tossing them into your protein shakes, or eating them with a bit of homemade whipped cream using heavy cream and a dash of your favorite sweetener for a fun treat. Or try Healthy smoothies for weight loss.

Chia seeds are a great way to add more fiber to your diet. Not only can you use them in fun recipes but you can easily add them to foods you are already making. This is a great high-fiber addition to everything from yogurt to pancakes. Keep in mind that they do expand with liquid

Hopefully, some of these high fiber foods will help you feel better and lose weight too. I can’t wait to hear all about it. And remember that exercise helps you control your food cravings! Check out these superfoods for health!

The post High Fiber Foods for Weight Loss appeared first on Actionable Wellness.

When you’re trying to find a way to measure progress on your weight loss, it’s a good idea to use measurements of your body parts rather than weighing on the scale. The scale can be deceptive. But if you are measuring pounds lost, remember these few tips:

• Don’t weigh every day. Your weight will fluctuate based on many factors from day to day. Stick to once a day week or, even better, once a month to get a better picture.
• Weigh at the same time each time. If you eat and drink first, do that every time. If you don’t, then don’t every time. Weigh wearing the same weight of clothing each time.
• Remember that your weight fluctuates dramatically by water weight especially for women, so the scale isn’t the best measure of actual pounds of fat or muscle.
• Muscle is heavier than fat, so if you are lifting weights and building muscle, your weight may actually go up as your body gets smaller and more fit.

If you want more of my weight loss story and how I grew up on little Debbies and soda and learned how to change my health and life through exercise and nutrition, check out this nutrition guide. It has some basic dos and don’ts that my wife and I used for me to lose 120 pounds and be on no medication at age 55. There are also some sample meal plans in there. It was a long process, not a quick fix, but if I can do it, so can you!

How to measure the body

Measuring inches is a far better way to determine fitness level and loss of fat as well as muscle gained. There are a few ways to get the best measurements. Use a flexible measuring tape that is made of fabric or plastic so it can hug the curves of your body. Remember these tips:

• Stand up straight with good posture. Don’t slouch.
• Make sure your tape is straight and not twisted.
• Look in the mirror if you’re measuring yourself and make sure your tape is going around the body part you are measuring and doesn’t go up or down in the back.
• Place the tape snugly up against the body but don’t indent the skin or fat. Just hug it slightly.
• Don’t suck in or flex, relax the body.

I like to measure the chest, waist, and right thigh about once a month or once every 3 months to measure the progress of my clients. When someone comes into the gym for a fitness evaluation, they will usually come back in 3 months to a year for another one to compare it to. It’s fun to see their progress and I’ve been loving the inches I’ve lost since I started losing weight after my health situations have improved.

Get your macro cheat sheet, macro tracker, and water tracker bundle here!

How to take chest measurements

To measure the chest, put the tape measure around your back and meet up in the center of your chest. Try to make the tape go straight across your nipples to get the best measurement.

How to measure thigh

Measure your right thigh, it’s always a little bigger than the left on most people. If you are building muscle, you’ll see a lot of increase in the thigh. If you are losing a lot of fat, you’ll see a big difference there too. Place your tape around the widest part of the mid thigh, there’s a little place where fat kind of collects there. You’ll know it when you see it. Then take the tape straight from there.

How to measure waist

To measure your waist, line the tape measure up on your belly button. Then check in the mirror and make sure you are measuring straight around the back. That will give you a great indicator because you’ll always have that “land mark” to follow.

There are other places to measure. Some people do the hips and biceps as well. We do for the fitness evaluations. You can measure any place where you want to track the progress.

For the hips, find the widest part and measure that and for the bicep do the same. It’s about mid upper arm as well. Similar to the thigh.

You’re going to love seeing the inches go down as you lose fat or go up as you gain muscle in your arms and legs. Measuring is a great way to stay encouraged on your fitness journey! If you keep up the work, you’ll be looking like you want and feeling better in no time.

Here are some workouts to get you started on your weight loss journey too:

• Bodyweight exercises
• Pilates for Obese Beginners
• Chair yoga
• Beginner exercises
• Workout plan

And don’t forget these free workouts for obese beginners too! Remember that exercise helps you control your food cravings! Try one of these easy workouts to get started. And don’t forget to set reasonable Fitness Goals to keep you on track.

The post How to Take body Measurements for Weight Loss Correctly appeared first on Actionable Wellness.

Food macros

What are macros anyway? Are carbs evil? Do we need to avoid fat? The problem with these questions is that the perfect balance can be different for each person, but if you need to lose weight for your health, balancing what you eat is a great place to start. And there are diet changes that help you have more energy.

Macronutrients are proteins, carbs, and fats. And your body processes each differently.

• Your body digests starchy carbs first because they are the easiest, and they turn into sugar.
• It digests high fiber carbs next.
• Proteins and fats take way more energy to digest and this is why they keep you fuller longer.

Protein is key for staving off hunger and building lean muscle in your body.

Fat is also important for satiety. Healthy fats reduce inflammation and balance hormones. They also help your hair and skin look amazing. And they are vital for brain function and so much more.

Carbs, just like the other groups, need to be of high quality. Highly processed carbs are fast-digesting and sugar forming. They have little nutritional value and cause weight gain. So what about nonstarchy carbs? Leafy greens and cruciferous vegetables will give you sustained energy without the insulin spike. They are called resistant starches. They convert to sugar or energy more slowly and in the liver. They feed healthy gut bacteria as they pass through digestion.

Macro balanced meals

Each body is a little different, but to start out with macronutrient balance in your meals, try to get 1/3 of your calories from each group in high-quality form. It takes all of them combined together to get the desired well-running results you need. You’ll be burning excess fat, metabolizing sugar, and have more energy, feel better, think more clearly, and have an improved mood. This has been a life-changer for us! And remember that exercise helps you control your food cravings! This is an important part of your Health and Fitness goals.

Keep in mind that fat has the most calories, 9 per gram, then protein and non-starchy vegetables have the least at 4 per gram. So you can fill your plate with a lot of them. This will balance your blood sugar, and calm hunger, and food cravings. And once you get used to it, you’ll be a pro in no time. Once your blood sugar is balanced and your food cravings diminish, you’ll start seeing the weight loss you need for your health. We have been doing it for about 5 months and have each lost a considerable amount of weight and lots of inches. Our joints are feeling better, our clothes are not so tight. I’ve lost over 25 pounds myself.

Protein is so important to help you shed unwanted pounds. But like I said before, quality matters. It’s best to get grass-fed meat, dairy and eggs. Organic is preferred also. But get the best quality you can afford. You are worth it. Some good protein sources are:

• Fish
• Chicken
• Lean beef
• Whole fat Greek yogurt
• Eggs
• Nuts and nut butters

High-quality fats include:

• Coconut oil
• Avocado oil
• Olive oil
• Butter from grass-fed sources

High-quality carbs include:

• Leafy greens
• Broccoli
• Cabbage
• Brussel sprouts
• Lettuce
• Green beans
• Tomatoes
• Asparagus
• Mushrooms
• Kale
• Cucumbers
• Carrots
• Blueberries
• Apple
• Strawberries

Some sources of really low carb vegetables you can have more of include:

• Celery
• Peppers
• Zucchini

We’re not talking about low carb, keto, or paleo here. We are talking about balance that sustains long-term wellness.

Our eating plan includes making sure we have each of these items in each meal. We have breakfast, lunch, snack, and dinner each day to keep our metabolism moving. The meals are small. We do 4 oz of protein, 2 eggs, 1/4 cup Greek yogurt, or 2 Tablespoons of nuts or nut butter for the protein. My wife is allergic to nuts, so she does sunflower or pumpkin seeds instead. The nuts and yogurt have fat in them already, so we don’t add it to those meals, but if we use lean meat or eggs, we cook them in oil or butter or add a sprinkle of organic cheese.

For the carbs, we do 1 cup of the top list of vegetables or fruit, 1 1/2 cups of the really low carb ones, or 1/2 cup of whole-grain such as old-fashioned rolled or steel-cut oats, whole grain rice, or another whole grain. High fiber foods are great for weight loss. We do not eat wheat except for einkorn wheat and we do try to avoid corn. Even though it is so yummy! It’s really not good for the body. Or check out this low carb millionaire chicken casserole that isn’t full of tons of carbs like some other meals are.

Weight loss vs inch loss

If you have a lot of weight to lose to give a break to your bones and joints, obviously you will shed some pounds, but the shape of your body is far more important than pounds. Inches lost are the goal. We have seen our bodies change shape completely when eating this way. More muscle tone, and a stronger overall shape. We still have a long ways to go, but we are heading in the right direction and I am under the absolute minimum my doctor wanted me to lose for my hernia issues. So that’s a huge victory in itself.

It’s not always easy to choose my wife’s super healthy and macronutrient balanced meals over a burger and fries. She’s a saint and cooks such great things for me, but I also like junk food. I was raised on a total crap diet and that’s what I like. She’s been working on me for over 30 years and there are a lot of vegetables I really enjoy now and tons of them that I think are okay.

How to lose weight when you hate vegetables

We have a ton of advice here on how I went from hating all vegetables to liking quite a few, so check it out. And here are some inspirational recipes for meals with vegetables that you are going to love. Like these little pumpkin fat bombs that are a balanced snack for you to enjoy when you need a little sweetness.

For more weight loss ideas, check these out:

• 60 Quick Macro Balanced Snack Ideas
• Check out these healthy breakfasts to help you lose weight for ideas to start your day!
• And check out these healthy lunches for weight loss too. You can learn to like vegetables. I did it and you can too.
• And don’t forget about Healthy Dinners to Lose Weight as well.
• 22 Healthy Snacks from a Vending Machine

Do you need grains in your diet?

It’s not totally necessary to have grains in your diet as long as you have carbs to give your body energy. Carbs are an important part of your health and if you limit them too much, it causes your body to cannibalize itself to get energy. Low carb diets are not healthy, but macronutrient balance diets with healthy carbs are. And whole grains are full of healthy fiber and nutrients that will help you stay full, feel energetic and lose weight if they are eaten in moderation. We recommend ancient grains that are good sources of nutrition and have not been genetically modified or overly hybridized. Check out some ancient grains recipes here.

If you’re on a budget, check out these cheap nutritious foods to keep in your diet. Also, meal prep planning helps a lot.

Get your macro cheat sheet, macro tracker, and water tracker bundle here!

Free Printable Macro Cheat Sheet

Print out your free cheat sheet to carry with you here.

And your free macro tracker here:

The post Macronutrient Balance for Weight Loss appeared first on Actionable Wellness.