To work from home, Thad. I regrettably put on too much weight. How do I get in shape?

 

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1. Exercise 

Exercise is the only way to reduce weight. But you need to exercise regularly. You should do some cardio exercises such as jogging, cycling, swimming, etc. And you must do some resistance training. Resistance training helps build muscle mass, burn calories, and improve bone density. In addition, you can eat healthier foods such as fruits, vegetables, whole grains, lean meats, low-fat dairy products, fish, nuts, and seeds. Avoid unhealthy fats, refined sugar, and alcohol. 

2. Cut down on salt intake

Salt is high in sodium, which can cause water retention in the body. Excessive consumption of salt may result in fluid retention. Water retention causes bloating and swelling, which makes you look bloated. Eating less salt could help you to lose weight. 

3. Reduce portion sizes

If you have been eating a lot of food, then you might not know how much you actually consumed. To avoid overeating, try counting calories. If you want to lose weight, you need to cut back on portions. 

4. Eat smaller meals throughout the day

Instead of having three big meals each day, you should have small meals. This would allow you to feel full and satisfied. Try to snack between meals. Snack foods such as fruit, yogurt, toast, almonds, popcorn, pretzels, bread sticks, cheese, crackers, nuts, and dried fruits are good choices. These snacks will give you energy and keep you going until the next mealtime. 

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5. Drink plenty of water

Drinking enough fluids is necessary. Drinking lots of water helps you stay properly hydrated and prevents dehydration. Dehydration is linked to fatigue, headaches, dizziness, constipation, dry skin and mouth, and thirst. So make sure to drink sufficient amounts of water daily. 

6. Do yoga and meditation

Yoga and meditation are both great ways to relax and de-stress. Yoga helps you to stretch and strengthen muscles while stretching out tightness in your body. Meditation is a simple practice where you focus on breathing deeply and clear your mind. A combination of these two practices together is even more effective. 

7. Join a fitness program

Fitness programs can be helpful in losing weight. Fitness programs often incorporate aerobic workouts, strength training, and flexibility exercises. Aerobic activity increases heart rate and blood flow, burns fat, and works your entire body. Strength training builds muscle mass, reduces fatigue, and provides stability to bones. Flexibility exercises help increase range of motion and prevent injury.

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