So you want to get into shape but don’t know how to make those first steps, here is the PhD Femme step by step guide to putting your weight loss plan into action!

Weight is determined by the amount of calories you burn vs. the amount of calories you take in; therefore the best way to start your weight-loss plan is to gently increase your exercise regime to start burning calories and to put more thought in to your meal plans for the day.

Not ready to join the gym or feel confident enough? Why not take the most basic step and go for brisk walks after work? This gets you out of the house and steadily becoming more active without pushing too hard and feeling the pressure of looking good when going to the gym. We all know exercising after work can be extremely tiring, and the gym is a lot busier at this time, therefore a good 30minute quick walk would start to ease you in nicely. Doing this will allow you to build stamina which in turn will make completing full exercise regimes after work a lot easier.

Organise your meals in advance. The best way to control your calorie intake is to plan what you’re going to eat and prepare the meals yourself, this way you know exactly what ingredients are in each meal allowing you to be in control of your diet. We are not saying ‘starve yourself’ to cut your calories right down; eating healthily combined with exercise is the best way to lose weight. If, at the beginning, you are finding it hard to cut out your unhealthy meals, why not make your portion sizes smaller to begin with or focus on having one day off a week and that’s when you can eat whatever you want. This gives you something to aim for and should satisfy your cravings. Why not print out our weekly Meal Tracker this will allow you to record what you are eating everyday and remind yourself of how you are feeling which will motivate you to keep going.

The above needs to be completed over a couple of weeks to allow for some adjustment time to be made. Over time exercise should be increased, try biking or jogging; these are a little more strenuous than a brisk walk. When your diet and exercise is going well and you get a routine going you should find a boost in confidence, making you feel better within yourself.

Now that you are regularly more active because of your walking, biking and or jogging, your stamina will now be a lot better allowing you to increase your exercise routine. Including gentle weights within your exercise plan should be your next stage. The more muscle you possess, the more energy you can build as this is stored within your muscles, therefore allowing for a faster metabolism, resulting in more fat been burnt when exercising.
Start with light weights; lunges and squats will tone up your thighs, hamstrings and bum, giving you that firm toned lower body. Why not try circuit classes? They give a good all over body workout and incorporate weights within the exercises. Also having other people around you whilst working out will motivate you to work that little bit harder.
Another good way of toning up and stretching your body at the same time is Yoga or Pilates! They are both very highly rated by women (old and young) as well as men and sports stars as it stretches your body allowing you to become more flexible and strengthen your body when holding certain positions and balancing poses.
No one said losing weight is easy; therefore you have to put a lot of hard work and dedication in to achieving the results you want. Easing yourself in slowly allows you to build up stamina without tiring yourself out, which can put you off progressing with your weight-loss plan. Eating healthily alone is not enough, exercise has to be incorporated to see results faster and for you to lead a healthier lifestyle; take a look at PhD Femme Exercise Plans and Meal Plans which you can follow or take ideas from to help you with your exercise and or meal plan.

Good Luck!

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