I put 4 main tips below but basically you want to focus on improving your daily habits. Start with your eating habits, then incorporate more when you’re ready. It’s not a race. You didn’t get to your current size overnight and you won’t get to your goal overnight. It takes time, consistency, patience and forgiveness.

Tip#1 Get your nutrition in check first. Don’t restrict yourself to some super low calorie or carb diet. When you keep yourself in a deficit for an extended amounts of time, your body will adapt and it eventually lands up doing more harm than good. Just focus on eating REAL foods. Things without a label. Things that grow, walk or swim on the earth. Choose organic produce- at least for the dirty dozen. Pastured raised eggs-if you enjoy eating eggs. Grass fed meat- used as a condiment. Wild caught fish- low in mercury. The key is to build your meals around the veggies (not the meat), choosing things you personally enjoy, and then chew the meal slowly. Ditch anything processed and keep your sugars to a minimum. Drink water to stay hydrated.

Tip#2 Start walking. Start with just ten minutes if you have to. Add another ten minutes the next week. Just build up at a pace you can maintain. Then incorporate some cardio. Cardio will be your friend but don’t rely on it more than nutrition. Use it as additional fat burn support. You want to continuously change up your cardio to keep your body guessing and pulling energy from every fat storage deposit it has. This is more important when you get down to the more stubborn areas but you get the idea.

Tip#3 Weight train when you’re ready. Focus on multi-joint movements. There’s thousands of variations but the basic movements are chest presses, shoulder presses, rows and pull-downs for upper body then squats, lunges, deadlifts and step-ups for lower body. Everything can be done at home with a resistance band, bodyweight, maybe a dumbbell and a little creativity. There’s plenty of workouts you can follow on YouTube if the creativity doesn’t come at first. There’s also whole exercise directory on ExRx.net that can be super helpful when you’re looking to target a particular muscle and just can’t think of the best movement for it. Hip thrusts are best for the booty if you’re concerned with that. If you need to be easy on joints, do the exercises in water to alleviate some pressure.

Tip#4 Recognize and accept that motivation will always fluctuate and you will have setbacks. Create a system to keep yourself disciplined and accountable in these moments. Always, always remember that long term results come from long term habits. So when you feel like you want to give up, remind yourself that it’s not a temporary thing you’re suffering through, it’s your life, your lifestyle, you have the power of creating it to be however you want it be, and the only temporary thing is your excuses.

BMI over 30 Support