Fitness Ideas

Get active

Get up and Step outside during your lunch break or walk to get a drink of water. You need to get yourself up and active. Walk. Park on the far side of the parking area. There are lots of ways to do such things, and they don’t need to be very time consuming or costly at all.

Make a point of taking the stairs rather than an elevator when going home or to work (split between stairs and elevator if you need to go up very high).

Get a standing or treadmill desk, or use an exercise ball instead of a desk chair. Go ahead, listen to your favorite TV shows — but don’t just sit there watching. Cook, fold laundry, empty the dishwasher or ride a stationary bike. Do a step routine/step up/step down (repeatedly) for a good while.

Do squats while waiting for your food to cook. Walk around on your tiptoes, in a duck posture or in a semi-squatting position.

Eating Well and healthy is good approach to lose weight.

Create a calorie deficit

This means that you will eat fewer calories than are needed to maintain your weight, causing your body to begin burning fat to maintain your weight and then plan how many calories you can eat in a day (usually 2,000 calories a day).

There are different types of fats. Some are good for you, while others are not. You should avoid trans fats (found in many commercially baked and snack foods) and limit saturated fats (ground meats, sausages, wieners, fried foods and butter). However, monounsaturated fats (olive oil, avocados) and polyunsaturated fats (fish, walnuts) are good for you.

Good whole grains include whole wheat, whole oats, quinoa and brown rice.
Good fruits and vegetables include chick peas/garbanzo beans (can be used to make hummus), beans, kale, broccoli, spinach, blueberries, strawberries, lemons and pears.

Focus on lean protein

Eating protein will help you to feel full and energetic. However, processed protein-heavy foods often contain lots of unhealthy fat. Eat lean proteins to reduce the amount of unhealthy fats in your diet. Use a little hard cheeses with low fat and low carbs.
Examples of lean protein include chicken, turkey, fish, eggs, and lentils/beans.

Exercise

Make it your goal to exercise with variety, for at least a total of one hour a day. This does not need to be all at once. When exercising, make sure you are getting your heart rate up for at least ten minutes at a time. Here are some example exercises (try to do all three every day)
Do 2 minutes of planks, 4 minutes of jumping jacks, and 4 minutes of squats with thighs parallel to the floor (not deep squats), as soon as you get up. Do a few sets of as many push-ups you can do while keeping good form.
If you have time before getting ready for work, go for a half hour fast walk or jog.

Eat breakfast

Balance protein, dairy and carbs in the morning for a natural energy boost.

Eat lunch

Lunch is a great time to fit in protein (for an energy boost) and produce to keep you from feeling weighed down while you finish your day.

Eat dinner

Eat a small dinner and try to eat it further in advance of going to sleep (your body won’t be able to burn enough of the calories if you eat right before sleeping).

Conclusion

Your meals should have reasonable portions to keep you from taking in more calories than you need. Be careful not to overfill your plate – use a smaller plate if you’re unsure. Drink a glass of water before your meal, and eat slowly in order to help your body feel full and do exercise everyday.