Looking to lose weight? You’re not alone! Every day people try to shed some extra pounds and ultimately fail. This blog focuses on real ways to get fit rather than using dangerous diet pills or fad diets. Let’s get started!
Smartphone apps are a great way to keep yourself motivated and moving forward. Here’s a list that I’m sure you’re going to enjoy while you get fit!
1 – Charity Miles
Charity Miles is an app that allows you to earn money for your favorite charity. All you have to is turn on the app and start earning for causes like The Wounded Warrior Project, Stand Up To Cancer, Autism Speaks, ASPCA, Every Mother Counts, and so many more!
Bicyclists can earn up to 10¢ per mile while walkers and runners earn up to 25¢ per mile. Pair this with your favorite playlist and start making the world a better place one mile at a time!
2 – Spotify & Nike+
What happens when a music streaming giant and one of the world’s leaders in fitness gear partner up? Curated fitness music, of course!
Spotify will monitor your speed and then generate a 100 song playlist of songs with a similar bpm that matches your preferred genre. If you’re walking you will get slightly slower song playlist than if you were jogging or running. If music is key to keep you going then this new collaboration is definitely something to be excited about.
3 – Fitnet
There are a lot of Fitness apps out there, but what sets Fitnet apart is that it uses your phone’s camera to give you instant feedback on your form. You can choose between low, moderate, and Intense levels for cardio, strength, and mind / body 5 minutes workouts.
If you happen to have an Apple TV you can connect your phone and do the Fitnet workouts on your television.
Tools To Stay Fit
4 – My Plate
One of the best tools to stay fit is Livestrong’s My Plate. All you have to do is enter your weight, age, height, and your weekly weight-loss goal to get find out caloric limit. Once you know your daily amount, you can start tracking your progress by logging what foods you ate throughout the day and what exercises you did.
One major piece of advice that I can give is to not try to cheat the system. If you went for a 20 minute walk, but talked to your neighbor for five minutes, don’t include the time you were chatting in your time. This will hurt your progress and when you don’t see results that you want you will likely get frustrated, which can cause you to give up. Be honest with yourself and you will definitely start noticing a difference.
A food journal is the perfect accessory to go with weight-loss. Whether you are going to use a calorie counter or not, a food journal will allow you to make sure you don’t forget the food you’ve eaten throughout the day.
The most critical part of a food journal is that you write down immediately everything you ate – and I mean everything. If you are having lunch with your coworkers and you decide to have three potato chips then write it down! The overall impact of those few chips isn’t going to make or break your diet, but it will at least make sure that you stay disciplined when monitoring your food. Thinking about what you eat is the first step in changing how you eat.
Oh gosh, the “D” word. One of the most difficult things about losing weight is dieting. I mean, who really wants to give up chips, chocolate, and soft drinks? Well, if you want to lose weight you’re going to have to make a few sacrifices. Luckily there are some diets that will make this transition to a healthier you a little easier.
6 – DASH Diet
The DASH Diet isn’t actually intended for weight loss, but rather to prevent and reduce high blood-pressure also known as hypertension. One of the highlights of the DASH Diet is that you can still eat from every food group. This makes the DASH Diet Gluten-Free, Vegan, Halal, Kosher, and Low-Sodium friendly.
Doing a quick internet search for DASH Diet recipes will give you a ton of results of delicious recipes. Here’s an example of some of the foods you could expect to eat while on the DASH Diet.
Breakfast: Chocolate Smoothie With Avocado and Banana
Lunch: Spaghetti Squash with Chunky Tomato Sauce
Dinner: New York Strip Steak with Whiskey Mushroom Sauce
Snack: Fresh Fruit Kebabs with Lemon Lime Dip
7 – Weight Watchers
If you are looking for something with a little more structure, but still allows you to eat whatever you’d like then Weight Watchers is perfect for you. Each food has a corresponding point value. As long as you don’t go over your point total you should start seeing results. This can be a bit tedious but maintaining a food journal will help you keep track of what you eat. Here is what a possible day looks like on the Weight Watchers program.
You can also track up to 40,000 different foods using the Weight Watchers’ App. You’ll have to figure out what your point total is using your height, weight, and age, but there are online calculators that will make this possible. Here is what a day on the Weight Watchers program looks like.
8 – Mayo Clinic Diet
The Mayo Clinic Diet isn’t just a fad diet that you use drop 10 pounds to get a beach bod, it’s a full-on lifestyle change. By eating healthy foods and reasonable portions you will allow yourself to drop unhealthy habits which will give you more control what you eat.
There aren’t necessarily recipes that go along with the Mayo Clinic Diet, but rather a set of guidelines to live by. Here’s what it takes:
Adopt Five Good Habits:
- Eat a healthy breakfast, but don’t eat too much.
- Eat at least 3 to 4 servings of vegetables and fruits a day.
- Eat whole grains, such as whole-grain bread.
- Eat healthy fats, such as olive oil and nuts.
- Walk or exercise for at least 30 minutes a day.
Eliminate Five Bad Habits:
- Don’t watch TV while eating, and spend no more time watching TV than you do exercising.
- Eat no sugar except what is naturally found in fruit.
- Eat no snacks except vegetables and fruits.
- Limit the amount of meat and low-fat dairy that you eat.
- Eat no restaurant food unless it fits in the diet program.
Add five bonus habits:
- Keep records of what you eat.
- Keep records of your physical activity.
- Walk or exercise at least 60 minutes a day.
- Eat mostly fresh foods and healthy frozen or canned foods.
- Write down your daily goals.
While there are calorie restrictions on the Mayo Clinic Diet, you’ll have to find out what they are for yourself. Luckily the Mayo Clinic provides this handy calculator to figure out your calorie requirements while also helping to build a custom food pyramid for you.
If you’re looking to get in shape a great way to make that happen is to start by completing workout challenges. Here are a few to jump start the new you!
This 30-day challenge only has four different exercises: push ups, squats, sit ups, and lunges.
As you can see on Day 1 you will start with 5 push ups, 50 squats, 10 sit ups, and 20 lunges. By the end of the 30 days you will be up to 40 push ups, 250 squats, 100 sit ups, and 50 lunges. This is of course a challenge and although it should be taken seriously, don’t feel bad if you end up falling slightly shorter than the end goal. The most important thing is that you are improving your health on a daily basis.
Getting yourself in shape to run is a goal most people have, but they struggle with getting there. The best way to go about your plan with most other things is with a plan in mind. This plan will get you from walking to running in 30 days.
By alternating walking with short bursts of running you’ll quickly build up your endurance. By the end of the 30 days you’ll be comfortable enough to take leisurely jogs around your neighborhood.
11 – 8 Weeks To 5k
30 day challenges are nice and they are very useful, but if you are looking for a long term goal you may want to try to do a 5k. This guide from Neila Rey includes both strength building workouts to get your legs in shape and walking routines.
You’ll start off walking 1k and by the end of the 8 weeks you’ll be ready to participate in your first marathon!
These are just a few of the suggestions that I have to help you get into shape, but the fact that you’re here right now means you’ve probably taken the first step to getting into shape. If there are any other tools, apps, diet plans, or workouts we should know about please let us know in the comments!
Crispy Buffalo Chicken Bites
Chicken Spaghetti Casserole
Steak Sandwiches With Pickled Onion And Herb Aioli
Fresh Fruit Kebabs With Lemon Lime Dip
New York Strip Steak With Whiskey Mushroom
Spaghetti Squash With Chunky Tomato Sauce
Easy DASH Diet Recipes