Lessons for a Newbie or Someone Getting Back Into Fitness

If you’re planning a new-year health kick—whether it’s your first time ever, your first time in ages, or your annual attempt that usually ends by mid-February—these tips can help keep you on track and, hopefully, push you beyond that usual drop-off point.

1. Walking is King

This is one activity we should all be doing more of. Our modern lifestyle often shifts from sitting at a desk all day to sitting on a sofa at night, leaving us far less active than previous generations. Increasing your daily movement is essential. Don’t worry about hitting a magic number like 10,000 steps a day—just aim to do more than you currently are. If you work from home, commit to getting up and moving at lunchtime. Step outside and get some fresh air. Daily movement is key for improving fitness and supporting weight loss.

2. Protein is Your Secret Weapon

Think of protein as the foundation of the house that is your body. It’s crucial for building and repairing tissues, and if your goal is weight loss, protein helps keep you feeling fuller longer, reducing the temptation to reach for quick-fix, high-calorie snacks. Make protein a cornerstone of your meals to support both your health and fitness goals.

3. You Can’t Spot-Reduce Fat

Unfortunately, you can’t pick and choose where fat comes off. Doing endless sit-ups and crunches won’t magically melt belly fat. Your body decides where it loses fat first, and the area you most want to slim down is often the last place it goes. Instead of focusing on a single trouble spot, aim to maintain an overall calorie deficit. With time and consistency, the fat will eventually come off—even in those stubborn areas.

4. The Scale Will Lie to You

The scale is just a number, and fluctuations are normal. How many times have you stepped on it, surprised you haven’t lost anything or frustrated that you’ve suddenly gained a pound or two, despite being “good”? Many factors affect your weight, including water retention. Women, especially, know that certain times of the month can cause the scale to jump by a pound or two due to hormones and water retention. Dehydration, high-sodium meals, and inflammation can all alter the number you see. If you choose to weigh yourself, do it under consistent conditions—ideally in the morning, after using the bathroom, and without clothing. If you’re a woman, track your cycle so you can compare month-to-month, rather than day-to-day.

5. Your Workouts Burn Fewer Calories Than You Think

We often overestimate how many calories we burn in the gym. Factors like genetics, age, weight, and fitness level influence calorie expenditure. The fitter and stronger you are, the fewer calories you’ll burn doing the same workout as a beginner. Don’t rely solely on workouts to create a huge calorie deficit. Revisit the first tip about daily movement—overall activity level and diet adjustments are more effective than trying to out-exercise a poor eating pattern.

6. Meal Timing Won’t Affect Fat Loss

It doesn’t matter when you eat your meals or how many you have per day. Fat loss comes down to creating a calorie deficit over time. Whether you eat most of your calories in the morning or at night, split them into two meals or six, it’s all about consistency. Find an eating pattern that fits your lifestyle and helps you stick to a calorie deficit. That’s what truly matters.

Part 2 is coming next week. Stay tuned!