5 Simple Exercises to Start Your Weight Loss Journey
Ify weighs 70 kg and has always wanted to begin her fitness journey. However, as a beginner, she was intimidated by the intensity of exercises she sees online. She was on the verge of giving up on her weight loss journey when she met Ada, a gym instructor who introduced her to some effective simple exercises.
After just 2 weeks of consistent practice, Ify has lost 4.9kg, which is a significant milestone for the short time duration covered so far.
If you also want to be intentional about starting your weight loss journey, just like Ify, follow these simple exercises:
1. Squatting
Squatting is a simple yet effective exercise for beginners. It's a movement we often do in our daily activities, like sitting down or standing up. To squat:
- Stand with feet shoulder-width apart
- Slowly lower your body down, keeping your back straight and knees behind your toes
- Push back up to the starting position
Squats boost your metabolism, which increases calorie burn and builds muscle mass, further supporting weight loss.
2. Jogging
Jogging is a form of aerobic exercise that involves running at a slow or leisurely pace. To jog:
- Start with 10-15 minute brisk walks or jogs, 4-5 times a week
- Focus on your breathing and pace
- Gradually increase duration and intensity as you build endurance
Jogging helps burn calories, which is essential for weight loss. It also improves cardiovascular health, reducing the risk of heart diseases and increasing overall fitness.
3. Stretching
Stretching is a flexibility exercise that helps improve range of motion and reduce muscle tension. To stretch:
- Focus on major muscle groups like legs, hips, and back
- For your legs, stretch them out; for your hips, move your upper body to the other side while your hips shoot out; and for your back, bend to the front and let your fingers touch your feet
- Aim for 10-15 stretches per day
- Hold each stretch for 15-30 seconds
Stretching reduces stress and promotes relaxation, which can help regulate hunger hormones and support healthier eating habits.
4. Push-Ups
Push-ups are an upper-body exercise that targets chest, shoulders, and triceps. To do push-ups:
- Start in a plank position with hands shoulder-width apart
- Lower your body down, keeping your elbows close to your body
- Push back up to the starting position
- Aim for 10-12 push-ups daily and be consistent with it 5-6 times a week
Push-ups increase energy expenditure and enhance fat oxidation, which supports overall weight loss efforts.
Healthy Dieting
This is also one of the key contributors to a healthy body but is often overlooked. To achieve a healthy or balanced diet for weight loss, focus on:
- Eating plenty of fruits, vegetables, whole grains, lean proteins, and healthy fats
- Avoiding sugary drinks, fast food, and processed snacks
- Staying hydrated by drinking plenty of water
This provides the body with the necessary nutrients to support weight loss, improve energy levels, and enhance overall health.
You can always begin your fitness journey with a simple step. Don't wait until you are capable of doing the big ones (weight lifting, marathon running and so on), because that day may never come.
Majority started with the simple exercises, do the same today.
