Have you ever felt like you were climbing a mountain and struggling to get to the top? If you’ve ever embarked on a weight loss journey, you may start out at a productive pace and then hit a plateau or, in the case of mountains, struggle to reach the top. Whether you’re “so close, yet so far” and need to make a change to shed those last stubborn pounds, or want to tone up your body a little for the holiday events, we’re here to help with d excellent advice. We spoke with Jacquie Smith, IIN Certified Integrative Nutrition Health Coach and fitness instructor specializing in barre, yoga, and pre/postnatal workouts, who shares three of the best exercises to lose five pounds. Be excited, because you are very close to reaching your destination!
When your goal is to see your scale drop, it’s important to exercise regularly. But it’s also wise to focus on small, productive steps that you can incorporate into each day. Every little gesture counts! A perfect example includes a study done by the University of Colorado at Denver. The research team advised participants to simply eat 100 fewer calories each day. In doing so, the majority of them actually cut 300 calories a day (via AARP).
Study co-author James Hill, chair of the Department of Nutritional Sciences at the University of Alabama at Birmingham, said: “Losing weight and keeping it off requires big changes, but small steps. are the way to start.” Hill adds, “People do something dramatic that can’t be sustained. But small steps get you going in the right direction.”
And what foods have about a sneaky 100 calories that you won’t really miss? According Self, you can consider mustard instead of mayonnaise, use a tablespoon less olive oil, eat kale chips instead of chips, or opt for seltzer water instead of juice. fruits. And of course, an apple is always a better choice than a muffin! You can also consider taking the time to take a walk break each day, as every step counts towards your five-pound weight loss journey. By doing so, you will reap the rewards of some fresh air.
Now, let’s get into the fitness part of the equation with some of Smith’s top recommended exercises for losing five pounds. And then don’t miss the most recommended exercises to lose 5 inches of belly fat, says trainer
Perform this first exercise by positioning your hands and shoulders, your feet hip-width apart, your heels stepping back, and your hips in line with your shoulders. Tuck in your abs. Hold this for 30 seconds while breathing into your rib cage and exhaling through your mouth. This will further activate your core muscles. Then rest for 10 seconds. Continue doing this cycle of work and rest for two more rounds.
Related: Exercise Habits for Weight Loss That Science Says Actually Work
Brace yourself for this next move by placing your hands under your shoulders. Your elbows should pull back and gently touch the sides of your body. You can perform this movement on your upper thighs (feet together and knees bent) or with your legs straight.
Next, inhale as you lower your upper body into a push-up. Exhale to come back up. Bring your hips back into a downward dog position, keeping your weight even between your feet and hands. Then lower your back into a plank to perform a push-up. Do 10 reps and finish with four pushups and eight pulses when you reach halfway.
This last exercise begins in a plank position. Lower your body to the mat and push up by jumping or stepping your feet away from your hands and pushing your hands off the mat. Explode while jumping or soar skyward and clap your hands above your head. Lower back to the starting position to repeat the movement, completing a total of 10 reps.
Alexa is the associate editor of Eat This, Not That!’s Mind + Body, overseeing the M+B channel and delivering compelling stories about fitness, wellness and self-care to readers. Learn more about Alexa
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