In the wake of the recent announcement on the Corona virus, I thought I would offer some tips on things you can do in your very own home to help with your weight loss. This article is perfect for those on a tight budget or who face isolation in the wake of these troubled times.
The key to losing weight is:
Setting small and realistic goals that you can easily do in healthy manner. This will help keep weight off for the long-haul and will also help to reduce the yo-yo effect that many “dieters” seem to face. It isn’t about buying expensive supplements or starving yourself. The true key is hard work, patience, and using some common sense.
You don’t even need an expensive gym membership to lose weight. A lot of this planning – you can do right from the comfort of your own home. And right now, isn’t that what’s important?
Exercise from the comfort of your own home.
Exercise is great for joint pain, and keeping you healthy.True, most of your success will come from changing your diet. But exercise plays a key role in keeping your joints healthy and giving you more energy.
Killing yourself with cardio is going to be extremely counter-productive and may even result in over-training or worse, injuries. Setting realistic goals when it comes to workout routines will not only help you to lose weight in a healthy manner, but it will also help with building strength and conditioning of your body.
You don’t need to join a gym and you don’t need to pay for expensive equipment that will just inevitably turn into a laundry rack. Am I right?
You can set up a small but effective home gym for under $100.
I set up my own home gym for about $150 a few years ago. The products have lasted me for three years and I’m very happy with them. I have a set of 5 lb dumbbells, two resistance bands, an exercise ball (that is rather deflated now), a block step, and a mini cycle that fits nicely under my desk.
I’m not going to go into great detail about these products in this article. You can read more about it here on exercising on a budget and inventive ways you can work out from home. I also wrote this article on my favorite fitness resources, that will help you get started on your fitness journey.
If money is tight, have no fear. There are thousands of workout tutorials on Youtube posted daily. Check out my list of resources at the bottom of this page for my favorite sources.
Setting small goals
I suggest investing in a journal or notebook to keep track of your weekly or monthly goals. For me, I find setting goals on a weekly basis to be extremely beneficial. Writing them down or posting them on your fridge is a great reminder of what you should be working on. Here are some things I do each week:
- Every day except for Sunday – my day of rest.
- Monday, Wednesday Friday – strength and pilates.
- Tuesday, Thursday – cardio
- Saturday – go for a walk or join a fitness class
This is just one of many examples that are out there for setting goals. Some people focus on losing weight, while others focus on building strength and incorporating new exercises into their routines. Other examples of goals are:
- Running 5km or 10 km this month
- Getting to 50 push ups or sit-ups
- 5 miles on the stationary bike
- Go for a 5 km hike
- Burpees, deadlifts, squats, etc
And so on.
A question I see often is “I’ve met my goals, how do I reward myself?” and this is a great question to ask. Here are some ideas I use myself for when I hit my monthly goals.
How can you reward yourself by setting fitness goals? For me, it’s easy.
While my scale isn’t budging (sometimes this happens as you build muscle), I’m noticing a drastic change in the size of my legs and waist. My pants are all becoming very baggy in the thighs and hips. Some of my shirts that were once too snug, are now fitting perfectly. This makes me feel great.
Once I drop another dress size, I plan on hitting the stores and picking up a new spring jacket which I need desperately. Once I hit my first weight goal of a 30 pounds loss (from October 2019), I plan on getting a make over and treating myself to a salon visit. Or maybe a nice massage.
Here are some other great rewards you can treat yourself to. You know, once the world returns to normal. Which I hope, is soon.
- Weekend get away trip
- Treat yourself to new clothes
- Make over – hair cut, makeup, the whole she-bang!
- Small appliances for your kitchen to help with cooking
You get the idea, right?
I’m not an expert when it comes to weight loss. What I have learned comes from research, personal experience and years of consulting with health experts who are trained to deal with hormonal disorders like PCOS.
In all seriousness…
In all seriousness, I’m not making light of the situation around the globe. My goal in life is to help others with their weight loss struggles. I know it can be difficult. As businesses and places of employment start to close with the outbreak, I’m hoping this article can help you realize – that you don’t need to go to the gym to exercise. You can do quite a lot from your own home.
Keep your chin ups. Your fridges stocked with healthy food choices. And remember to check back here for weekly exercise & fitness tips.
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Fitness Tips – general information
- Fitness tips: 3 fad diets to avoid
- Fitness tips: exercises & recovery for bad knees
- Fitness tips: exercising on a budget
- Fitness tips: exercising without a gym membership
- Fitness tips: the importance of sleep
- Fitness tips: how much should you exercise?
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