10 Ten-Minute Workouts

Daily activity can give you a powerful boost on your way to your weight loss goal. Exercise keeps your body burning calories and fat while reducing your risk of heart disease and other ailments. It also keeps you alert during the day and ensures better sleep at night. Here’s the best part: You don’t need to spend hours in the gym or jog for miles to get the benefits of being active. In fact, in just 10 minutes you can stoke your metabolism and build your strength and stamina. You can even fit workouts into your other responsibilities.

Here at Nutrisystem, we recommend 30 minutes of physical activity each day for the best results. That’s why we developed the My Daily 3 activity plan. This breaks down the 30-minute recommendation into three quick, 10-minute activity sessions spread throughout the day. This will help you gain the benefits of regular exercise without making a 30-minute commitment all at once.

Click here to learn more about My Daily 3 >

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Here are 10 quick workouts that won’t take a big bite out of your busy day:

1. Walking

Calories Burned: 49.7

Grab a friend, your dog or your smartphone’s earbuds and go for a stroll. To get the most benefit, walk as briskly as you can for 10 minutes—the faster you go, the more calories you use.

2. Stair Climbing

Calories Burned: 74.3

You can almost double the impact of walking by going up and down steps. Both directions help to strengthen your leg muscles and build your heart and lung power says Healthline. Want to get even more from climbing stairs? Carry light hand weights as you go.

3. Calisthenics

Calories Burned: 55.7

Remember the workouts you did in your high school gym class? Jumping jacks, lunges, squats, crunches and toe-touches are still good ways to increase your fitness and tone your muscles. Do three sets of three for each exercise to start and then go up to three sets of five (and then 10) repetitions in the coming weeks as you get stronger.

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4. HIIT

Calories Burned: Depends on activity

Make the most of your running or cycle session with high-intensity interval training (HIIT). It isn’t for people who are new to exercise. However, it’s a quick way to work out for anyone with a base level of fitness. According to the American Council on Exercise (ACE), HIIT consists of “repeated bouts of short duration, high-intensity exercise intervals intermingled with periods of lower intensity intervals of active recovery.” ACE explains that you should be doing one minute of exercise for every two to three minutes of recovery. The starting and stopping increases your heart rate and helps your body adapt to strain and recover quickly. ACE recommends doing no more than two days of HIIT per week due to the intensity.

5. Playground Fitness

Calories Burned: 49.7

When you take the children to burn some energy of their own, you can get in workouts for yourself. Do five dips on the parallel bars, five pull-ups and five jumps on and off the bench. Then give the kids a spin on the merry-go-round.

6. Jumping Rope

Calories Burned: 124

Kids may spend hours singing and skipping over the rope. However, you’ll soon see why it’s a part of training programs for professional boxers, too. According to ACE, this exercise gives your legs a real workout. They explain that it’s convenient exercise that is said to benefit coordination and cognitive function. Do it by yourself or find a couple of friends and go Double-Dutch style.

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7. Tai Chi

Calories Burned: 49.7

While this may look like slow-motion karate, the practice of Tai Chi builds flexibility, balance and strength. It’s also been shown to reduce stress and improve mental focus says Healthline. The basic moves are easy to do for most ages and levels of fitness. You can learn a simple Tai Chi routine from books, online videos or in-person workshops.

8. Dancing

Calories Burned: Depends on style

Who says exercise can’t be fun? Set up a playlist of tunes that get your feet moving and let your body swing and sway to the rhythm. Go for songs that have a fast beat for the most benefit.

9. Cleaning

Calories Burned: 55.7

You can get your workouts and chores done at the same time. Vacuuming, dusting and scrubbing the sinks can build your strength. Choose one room or area of your home and give it your all for 10 minutes. The result: you’re fitter overall and happier to be in a tidier space.

“Allergic” to Exercise? 5 Fitness Tips You Won’t Hate

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10. Yard Work

Calories Burned: 57.3

Outdoor home maintenance is another way to cross off two items from your “to-do” list at the same time. Rake up the leaves or pull the weeds in one corner of your yard. You will feel a sense of accomplishment and give your body a real workout.

*All “Calories Burned” values are calculated using data provided by Harvard Health. Values are based on a 155-pound person.

*Always speak with your doctor before starting an exercise routine.

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Anyone Have Good Success Story with Intuitive Eating?

I hate tracking calories. I have always done it when trying to lose weight and I get so obsessive about it that I lose interest in meals (afraid to put EVOO in salads, skipping cheese, worrying about spices and garnishes) and then I can’t maintain any weight loss because no one can sustain that level of obsession and eating such boring foods. I just seem to have a poor relationship with calorie tracking.

I’m trying to do intuitive eating this time - slight fasting (16/8 IF) and just really focusing on healthy meals. Lots of vegetables, easy on portions, less alcohol, very little sugar, etc. It’s working because I’m down ten lbs but I have a lot left to lose. My friends are so supportive but they don’t think I can keep losing without strict calorie tracking.

I am just wondering on other perspectives.

The thing is, I feel great right now! I’m actually enjoying losing weight! I’ve been running most days and I am feeling strong. I have an Apple Watch and work on closing out my rings every day and adjusting my movement goal up a bit every week. I feel like the time I spent obsessing about the 5 cals in my coffee is now spent thinking about ways to stay active and healthy.

Anyone else succeed using this approach? Or is just a matter of time before I need to strictly count calories again?

For what it’s worth, I do read packages and have a good estimation of what I’m eating from many years of doing this—so I’m not someone who incorrectly thinks a cheese quesadilla only has 250 calories :)

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Weird body sensations post weight loss.

I wanted to ask you if anyone sometimes has some weird time with their new post weight loss body. Stuff that takes some getting used to.

Like being cold in winter? Like I never used to be cold. I used to wear a not so thick jacket open, no scarves, no beanies, thin sweater. Very few layers. This year though? I had to step it up a notch. I have a thick jacket, blanket for a scarf, hat, few layers and am still sometimes cold. Summers are nicer though. But jfc this winter is gonna kill me.

On the other side, this summer was the first one in at least 15 years that I could wear a dress without sth underneath to prevent the chub rub rash (chunky thighs yo) and it felt so weird? I felt so exposed and weird?

The hipbone cancer scare. OK, so this is sth someone posted a while back on here and I thought it was so funny because I had the same experience. Feeling that scared me a lot until I was like, "Girl, this is your hipbone."

In general just not being as soft as usual. Expecting to be soft and squishy and bouncy but feeling hard bones or muscle and sometimes it hurts.

I don't know if this is what they call phantom fat?

What are your weird sensations post weight loss?

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I am proud of myself.

I don’t have anywhere to “brag”. I don’t have anyone to tell. I haven’t seen many friends since COVID and I don’t know how much people really notice me anyway. I don’t want to assume anyone would notice. But I notice!!!!! I want to brag.

SW in August (although didn’t start then) was 193. I’m 5’8, f, 31 and a mother to FOUR. Sheesh.

I’m currently 160.4. GW- 145-150. Weight loss has slowed a bit as I’m a lot closer to my goal and I am not someone who can dip super low with calories. The lowest I feel like I can go on occasion is 1350 or so. I get too crabby. I’m addicted to my nightly Twix ice cream bar.

I’ve started running again to try and just give myself a bit of calorie cushion. Plus, I enjoy the release with it.

Anyway- that’s all. Haha

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I've gone from 450 to 250 lbs - but I'm worried about my knees and exercising

I'm on a bit of a weight loss journey right now. I'm down 200 lbs so far, mostly by just not eating like an absolute donkey all the time.

I've been stuck at my current weight for far too long, lost 200 lbs in two years and now I've been stuck at 250 for about a year. I've decided to start up again and fix my remaining issues regarding overeating. I've also started biking indoors for 30 minutes a day, this is a recent thing - just been doing it for a few weeks.

I've got two questions.

In regards to indoor biking, is it better to up the resistance and aim for 30 minutes or should I instead try to go XX minutes consistently while not feeling like I'm about to fall over at the end? Currently I've been upping the resistance but maybe I'm suffering unnecessarily? Obviously resistance + time equals calories burned but I'm not sure if there's an established 'best way' of going to where I want to go. I'd like to build some cardio and extra strength, but I'm not sure what the best path from A to B is.

I've got some shitty knees. No pain at all right now, thankfully, but the sounds they give off are more reminiscent to that of a combine processing a particularly troublesome harvest. Especially when I get up off my knees. How worried should I be at this point? I dream about being able to run 10k one day, but I'm not sure how my past misadventures will impact that. Is picking up running a recipe for disaster or can i strengthen my knees in a way that will make a difference?

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50lbs Fat to Fit Progress. And some hopefully helpful tips. If I can do this, then you’ve all got it!

https://imgur.com/gallery/46wyZnh

Today marks exactly 50lbs since my highest recorded weight.

34, coming up to 35 year old male, 196 to 146lbs, 5’11”.

Just over a year ago I decided I was absolutely sick and tired of being an unhealthy overweight desk-jockey, and decided it was time to turn myself into a healthy, sensible-weight desk jockey instead! I was in a very bad place, mentally, following a family tragedy, and in the deepest hole I’ve ever been in.

Just as I was feeling like I was sinking deeper into that hole and would never get out, a spark went off inside of me (triggered by what, I can’t pinpoint), and I just went for it. Non stop, all out. That was around a year ago and I’ve never looked back.

To answer the most common questions, I would say the following:

• It’s my belief that around 80% of this change happened because of the changes to my diet. Establishing the deficit I needed to be in to see consistent progress, and sticking to it. Being very religious about calorie counting, not just winging it. Logging everything, to the gram. Every meal, every day, every week, every month. Just do it! It went from being a real chore to actually something I really enjoyed doing, planning out a week’s worth of meals and tweaking things around to work out exactly how much I could have of things....it made me learn a lot about nutrition in the process!

• My workout was primarily cardio for 80% of the time, mostly running and HIIT spin bike, following a 35 minute video I found on YouTube. Towards the end of my cutting phase I started implementing weight training, and now that’s the vast majority of what I do, as my goal from here is to add lean muscle mass.

Now for some things that I discovered along the way that really helped me:

• DO NOT try to cut too aggressively. You MUST think of this as a long term lifestyle change and not a quick fix. It’s better to lose 1lb a week for a year than 2.5lbs a week for 3 months and then burn yourself into the ground and go back to your old ways. I learned this the hard way, and experienced some pretty unpleasant mental side effects of severe caloric restriction. Don’t fall into this trap.

• Treat your calorie requirement as a weekly ‘fund’ that you can access at any time. You will have days where all you want to do is eat, and you will have days where the urge isn’t so bad, a lot of this is dependent on what you are doing activity-wise. If your calories to lose weight are 1,800 per day, think of it as 12,600 per week instead and allocate it across days in a way that works for you. Like to have a Saturday night treat meal? Fine, have 2,500 calories on a Saturday. It’s not a problem.

• Don’t fall into the trap of thinking everything you like is off limits. Throughout my ENTIRE cutting phase, I drank wine, ate ice cream, ate chocolate, ate crisps, ate pretty much everything that people consider ‘bad’ on a diet. Newsflash, there’s no such thing as good and bad food, just too much of it. Moderation is key, and finding lower calorie alternatives that let you have higher volume is a great way to pad things out.

EAT FOOD THAT YOU ENJOY

This is so important! The only diet that works is the one you can stick to. Don’t eat broccoli and rice 3 times a day if you hate broccoli and rice. Calories in, calories out, it really is that simple. Now I’m obviously not advocating getting all of your daily calories from Krispy Kreme, but the reality is, if you are in a constant calorie deficit, then you ARE going to lose body fat. Not might, ARE. Food choices are important for a variety of reasons, but if your diet is largely comprised of clean, whole foods, then having daily treats of things you like is absolutely fine. Like most things in life it’s about balance. The 80/20 rule is golden - if you’re consuming most of your calories through wholesome, nutritious food, then getting 20% of it from ‘bad’ food isn’t going to be a problem in the slightest.

And please, please, PLEASE don’t fall into the ‘can’t have carbs’ nonsense trap. Carbs are NOT your enemy. Bread and pasta don’t make you fat. Too MUCH of any food makes you fat. Yes, your body will retain more water if you have lots of carbs, but this is NOT fat! Yes, you can lose several pounds cutting out carbs for a week....but ask yourself what is the point? All you’re doing is changing the amount of water in your body at an arbitrary moment in time. It’s completely false ‘weight loss’ and is making no difference to your levels of body fat.

So once again, EAT FOOD THAT YOU ENJOY! And you will reap the rewards of a lifestyle change that doesn’t feel like restriction.

I’m deliberately not getting too much into macros etc here as there’s lots of information out there about nutrition and I’m trying to come at this from a more practical tips standpoint rather than the science of things.

• Take the occasional break. I can’t stress this enough. If you have been cutting for 8/10/12 weeks, you’re going to be feeling it. Take a week off. Eat at your maintenance calories and let your body and mind replenish. You will feel much better for it. This has been proven by people much more educated than I to be beneficial to long term weight loss. Again, it’s about considering it a lifestyle change that’s here for the long haul. Do you really think you’ll look back in a year, two years, three years and say....”oh, if only I didn’t take that week off three years ago where I ate enough to maintain my weight”....NO!

• Use a seven day average for your weight. This is SO, SO important. Take your weight daily and take an average on the same day each week. Compare that to your previous average. The way most people do it, of comparing their weight each Friday (for example) will lead to stress and doubt - your weight fluctuates so much daily down to so many factors beyond your level of body fat. Taking an average evens out these fluctuations to a degree and makes it much easier to assess your progress.

As an example, my weight last Thursday was 1.9lbs higher than it was on the same day 4 weeks ago. However my average weight in that period has decreased by 2.8lbs. Now look at the vast array of (wrong) conclusions that could be drawn from that if you only had one data set or the other!

• My single biggest tip has been touched upon before, but it really is a case of adapting this as a long term, sustainable lifestyle change and not falling into the trap of chasing instant progress/gratification. Short term targets are fine but you need to be thinking about long-term goals and the sustainability of what you’re doing.

That’s about all I can think of for now in terms of tips and advice but as I think of more things I will add them to the original post :)

Good luck on your journey!

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Day 1? Starting your weight loss journey on Tuesday, 02 February 2021? Start here!

Today is your Day 1?

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Welcome to r/Loseit!

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So you aren’t sure of how to start? Don’t worry! “How do I get started?” is our most asked question. r/Loseit has helped our users lose over 1,000,000 recorded pounds and these are the steps that we’ve found most useful for getting started.

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Why you’re overweight

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Our bodies are amazing (yes, yours too!). In order to survive before supermarkets, we had to be able to store energy to get us through lean times, we store this energy as adipose fat tissue. If you put more energy into your body than it needs, it stores it, for (potential) later use. When you put in less than it needs, it uses the stored energy. The more energy you have stored, the more overweight you are. The trick is to get your body to use the stored energy, which can only be done if you give it less energy than it needs, consistently.

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Before You Start

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The very first step is calculating your calorie needs. You can do that HERE. This will give you an approximation of your calorie needs for the day. The next step is to figure how quickly you want to lose the fat. One pound of fat is equal to 3500 calories. So to lose 1 pound of fat per week you will need to consume 500 calories less than your TDEE (daily calorie needs from the link above). 750 calories less will result in 1.5 pounds and 1000 calories is an aggressive 2 pounds per week.

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Tracking

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Here is where it begins to resemble work. The most efficient way to lose the weight you desire is to track your calorie intake. This has gotten much simpler over the years and today it can be done right from your smartphone or computer. r/loseit recommends an app like MyFitnessPal, Loseit! (unaffiliated), or Cronometer. Create an account and be honest with it about your current stats, activities, and goals. This is your tracker and no one else needs to see it so don’t cheat the numbers. You’ll find large user created databases that make logging and tracking your food and drinks easy with just the tap of the screen or the push of a button. We also highly recommend the use of a digital kitchen scale for accuracy. Knowing how much of what you're eating is more important than what you're eating. Why? This may explain it.

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Creating Your Deficit

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How do you create a deficit? This is up to you. r/loseit has a few recommendations but ultimately that decision is yours. There is no perfect diet for everyone. There is a perfect diet for you and you can create it. You can eat less of exactly what you eat now. If you like pizza you can have pizza. Have 2 slices instead of 4. You can try lower calorie replacements for calorie dense foods. Some of the communities favorites are cauliflower rice, zucchini noodles, spaghetti squash in place of their more calorie rich cousins. If it appeals to you an entire dietary change like Keto, Paleo, Vegetarian.

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The most important thing to remember is that this selection of foods works for you. Sustainability is the key to long term weight management success. If you hate what you’re eating you won’t stick to it.

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Exercise

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Is NOT mandatory. You can lose fat and create a deficit through diet alone. There is no requirement of exercise to lose weight.

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It has it’s own benefits though. You will burn extra calories. Exercise is shown to be beneficial to mental health and creates an endorphin rush as well. It makes people feel *awesome* and has been linked to higher rates of long term success when physical activity is included in lifestyle changes.

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Crawl, Walk, Run

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It can seem like one needs to make a 180 degree course correction to find success. That isn’t necessarily true. Many of our users find that creating small initial changes that build a foundation allows them to progress forward in even, sustained, increments.

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Acceptance

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You will struggle. We have all struggled. This is natural. There is no tip or trick to get through this though. We encourage you to recognize why you are struggling and forgive yourself for whatever reason that may be. If you overindulged at your last meal that is ok. You can resolve to make the next meal better.

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Do not let the pursuit of perfect get in the way of progress. We don’t need perfect. We just want better.

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Additional resources

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Now you’re ready to do this. Here are more details, that may help you refine your plan.

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• Quick Start Guide - Build your foundation!

* Lose It Compendium - Frame it out!

* FAQ - Answers to our most Frequently Asked Questions!

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