New year. New you. Each January, thousands of people make the resolution that this will be the year that they will get in shape. Unfortunately for most, their resolve and dedication will fizzle out after only a month or two. With this beginner diet and exercise plan, you will be one of the few that makes it! This is your year to become the best, healthiest version of yourself!
There are two main components to getting and staying in-shape. The first, and most important, is maintaining a clean, well-rounded diet. The saying, “You can’t outwork a bad diet” is 100% fact. If you’re taking in more calories than you’re expending, you will not lose weight. In order to accelerate weight loss, you must participate in a consistent workout regimen, which is the second main component. For a successful year, apply the following healthy lifestyle tips to your daily routine, while also participating in the recommended diet and exercise plan.
Healthy-Eating Tips for Beginners
Before we get into what you should be eating, it’s important for you to find out how much you should be eating each day. Your daily caloric intake is made up of carbohydrates, fats, and proteins. In order to crush your goals, you must eat the appropriate amounts of each for your body.
Now that you’re aware of how many calories you need each day to reach your goals, we can get to meal prep! Prepping your meals ahead of time, greatly increases your chance of a successful outcome! No matter what workout routine you choose to follow, all of them should come with at least one rest day. Use your rest day(s) to prep your food.
This clean-eating grocery list will make a world of difference. Not only will it save you from spending excess money, but it will also keep your fridge and pantry free of nutrient-deficient foods! If it’s not in the house, you can’t eat it!
Why “clean” foods? Clean (or whole) foods are generally less calorie dense and contain important vitamins and nutrients that your body needs to function at its very best.
It’s also important to note that when it comes to weight loss, protein is your best friend. A general rule of thumb is to get 1 gram of protein for every pound of body weight. For example, if you weigh 130 pounds, you should aim for 130 grams of protein per day. In order to help you do this, check out this List of 44 High-Protein Foods.
Diet Plans that we recommend:
Each of these diet plans are built for beginners, so you can choose whichever one is most appealing to you!
- Clean Eating Overhaul: 30-Day Weight Loss ebook for Beginners
- 14-Day Clean-Eating Meal Plan
- 30-Day Weight Loss Meal Plan
Exercise Plan for Beginners
Now that you know what your new diet should consist of, we can get to accelerating your weight loss progress even faster! Exercise is a great way to burn some extra calories each day. When you combine the two, you’ll be well on your way to the new you!
What kind of exercise should you perform? Cardio, strength-training, yoga, or all of the above? You guessed it! All of these forms of exercise play a vital role in weight loss.
Cardiovascular exercise has numerous benefits to offer you, aside from just weight loss. Performing this form of exercise regularly will improve heart and lung health, increase endurance, prevent disease (diabetes, heart disease, etc…), increase bone density and joint health, and even boost mood and confidence!
Lifting weights is critical to reaching your weight loss goal but also maintaining general health and fitness. Check out these 9 Proven Health Benefits of Lifting Weights.
This is perhaps the most overlooked component to a solid workout regimen. Practicing yoga regularly will keep you fit and flexible so that you’ll get the most out of your workouts while avoiding injury! “Ain’t nobody got time for that!”
Perform this yoga routine, 3 times weekly: 10 Best Yoga Poses for Absolute Beginners
Exercise Plans that We Recommend:
Now, the best programs will combine a cardio element with a strength training element. This is why we recommend you choose one of the following plans:
- 6-Week Body Weight Workout Plan: Your Guide to a Slim & Sexy Body
- 30-Day Full Body Transformation Workout Plan
- 7-Day Workout Plan with Calendar
Bonus Tips for Success!
We have a few extra bonus tips for you, just because we want you to succeed!
- Drink plenty of water (at least 64 oz.) each day. Make sure that you drink a glass when you first wake up and before each meal!
- Avoid soda, diet soda, fruit juices, and other sugar-laden beverages. Yes, even diet soda. Artificial sweetener has been proven to increase sugar cravings.
- Eat slowly and focus on your food. Put down your phone and turn off the television.This will allow you to become more mindful and in-tune with your body so that you don’t overeat.
- Try to get more sleep. I know it’s easier said than done, but by meal-prepping and having pre-planned workouts, you’ll save more time than you know! Use that leftover time to get some extra shut-eye.
- Get yourself a challenge buddy! Having a partner to keep you in-check and motivated is just another way to stay on the path to success!
Don’t give up on your resolution! Make this YOUR year to become the healthiest version of yourself. This beginner diet and exercise plan can work for just about anyone! We’re not saying the process is going to be easy, but this plan will most definitely make it easier! You’ve got this!