Losing weight and keeping it off is about increasing your metabolism. I will make a few suggestions, but I think eating healthy is probably your best course of action and will be responsible for about 75% of your weight loss.
1. Proper sleep : 8 hours continuous. Leave off electronic devices (phone, tv, computer, tablet, etc) for an hour before sleep. If you have trouble sleeping, do some research to improve your sleep. Sleep is VERY important not just for metabolism and physical fitness, but also for mental health.
2. Noticing your age, and that you were female, you should be on the watch for decreased bone mass as you age. For this reason I recommend weight bearing exercise. If you had a little backpack or something maybe around 20 pounds on your walks that would be great addition. At home, there are several things you can do:
a) Kettlebell exercises (I recommend 10lb-15lb unless you are above/below average strength in which case go 5lb above/below). Some of my favorite exercises with kettlebells are the Turkish Get Up, Kettlebell Clean, and Kettlebell Swing. I would like to stress hear that form is extremely important. Start off with a lighter weight or no weight at all, and have perfect form to avoid injury. Turkish get ups for example, can be done with no weight, or just a small water bottle to start.
b) Balancing exercises. In this category, We have both hand and leg balancing. Some examples would be scales done by standing on one leg and pivoting your head toward your feet as the other leg is lifted toward the ceiling. Handstands, which should be started by a wall assisted version, walking the feet up the wall as your hands walk toward the wall. headstands, which start from a tripod or a “egg stand“ position, from which the feet can be lifted toward the ceiling. If you want to buy a stability ball, there are many other balancing exercises you can do. Balancing is wonderful for your own personal balance ability, as well as core strength. Dance and gymnastics are other great ways to develop balance.
c) Bodyweight exercises. My favorites are push-ups, pull-ups, and planks. Many women have issues doing pull ups as they require greater upper body strength. You can purchase longer resistance bands which can be wrapped around the pull up bar and then put your knees in to decrease the amount of your own weight you are lifting. You can also get a friend/partner to help with assisted pull ups until you can do them on your own. Again, I stress being careful and having proper form. Neutral grip pull ups are the easiest on the joints.
3. My final suggestion is to assess your mental stress, and do what you can to keep it low. Manageable stress level is a major factor in our fitness and our metabolism, as well as essential for healthy immune response. exercise is a great way to reduce stress, and there are many other ways, most of which are personal to the individual and what they enjoy. My suggestions are meditation, reading, writing, and enjoying nature.
I think you're doing enough as it is, but you could try cross training to work other muscles.
I don't count steps, here are the channels I follow, I'm not sure which body type you're after, I do toning, knee friendly, no jumping exercises (I have injuries before):
- Nina Dapper
- Rachel Gulotta fitness
- Angela Kajo
- Coach Kel
- YURI_JAPAN
- Coach Kel
I just switch exercises here and there for fun 😊
Losing weight is just calories out > calories in, I'm not sure what type of exercise you're looking for, these channels and their exercises worked for me, I feel very good the next morning I wake up, I hope that helps. 🤗 Good luck!
Opinion
0Opinion
Lunges
The only opinion from guys was selected the Most Helpful Opinion, but you can still contribute by sharing an opinion!
You can also add your opinion below!
