As we set out to lose weight or pursue a dream of ours, we want everything to happen now. So we jump in and start off at a run to reach our goals. The thing is though, when we start out at a run instead of taking things slow, we sabotage ourselves. A lot of us have this “all or nothing” mentality that works against us… unless we can learn how to move past it.
My suggestion to all of you is to start slow, start small. Remember the saying “Slow and steady wins the race.” Yes, it’s really true. When you begin your weight loss journey, starting out small and slow and building your way up is the best way to go.
One way to go about this is to start with a moderate exercise form. Like I mentioned in this blog, walking is a great start out exercise. You can set how far you want to go or how much time you want to walk, and adjust as time permits. You can also vary your routes and times of day you go to keep things fresh. The sunlight in the morning feels and looks different than in the evening, and both are amazing to experience while taking a tranquil but brisk-paced walk. Varying your routes will ensure that you don’t get bored of the same scenery as fast.
Some of the other exercises that fit the bill include riding a bike whether it be stationary or an actual bicycle, swimming, dancing, hiking, and some cardio machines. Anything that allows you to customize in some shape or form so you can start out slow, is a good exercise. Be aware of your own limitations if you have some sort of physical issue and adjust your first workouts accordingly.
Besides exercising, we also need to take baby steps with our nutrition. Setting small goals that we feel are doable will carry us farther than setting goals that are too big or take too long to reach. Maybe instead of jumping right in with the “5 a day” rule of fruits and vegetables, you could set a goal to have three a day at first. Or you could just break it down throughout the day and tell yourself “I will have a fruit or a vegetable with each meal and snack.” That makes the goal seem that much more achievable. If you don’t do it or don’t reach the goal, keep trying. None of us achieves all of our goals everyday at first and even later on too. It’s all a process. Other nutrition goals work the same way, start small and work your way up.
I personally have a joint problem that affects all of my joints as well as my neck, ribs, and back. So I started out with walking as I’ve mentioned, and worked my way up with both that and walking indoors with videos. It helped me a lot to start out like this. With my nutrition, I set a 3 a day goal for myself, and some days still struggle with it. Other days I get 5+ a day. It depends. I do my best though and continue to learn how to make this work for myself.