How Long Does It Take To Get In Shape: Free Guide 2024

Do you want to lose weight and get into better shape? Well, following weight loss tips can help you lose weight and get into shape in just a few short weeks.

Best Tips To Get In Shape 2024

Lose Body Fat Through Exercise

One of the best ways to lose weight and get into shape is through regular exercise. The Physical Activity Guidelines for Americans indicate that for substantial health benefits, adults should do at least 150 minutes (2 hours and 30 minutes) to 300 minutes (5 hours) a week of moderate-intensity, or 75 minutes (1 hour and 15 minutes) to 150 minutes (2 hours and 30 minutes) a week of vigorous-intensity aerobic physical activity, or an equivalent combination of moderate- and vigorous-intensity aerobic activity; preferably, aerobic activity should be spread throughout the week (U.S. Department of Health and Human Services, 2018).

The Physical Activity Guidelines for Americans

The Guideline indicates that additional health benefits are gained by engaging in physical activity beyond the equivalent of 300 minutes (5 hours) of moderate-intensity physical activity a week; adults should also do muscle-strengthening activities of moderate or greater intensity and that involve all major muscle groups on 2 or more days a week, as these activities provide additional health benefits (U.S. Department of Health and Human Services, 2018).

Essentially, what it comes down to is that physical activity including moderate-intensity or vigorous-intensity aerobic exercise and muscle-strengthening activities can help individuals lose body fat and get into shape.

Some Examples of Exercises and Muscle-strengthening Activities

• Moderate-intensity aerobic exercises include the following: walking for 30 minutes, going up and down stairs for at least 15 minutes, swimming laps for at least 20 minutes, and cycling slower than 10 miles per hour (American Heart Association, 2018).
• Vigorous-intensity aerobic exercises include the following: jogging, jumping rope, hiking uphill, and cycling 10 miles per hour or faster (American Heart Association, 2018).
• Muscle-strengthening activities include the following: lifting weights, doing push-ups, walking uphill, and cycling.

Lose Body Fat Through Diet and Portion Control

The diet also plays an essential role in getting into shape. The Dietary Guidelines for Americans indicate that individuals should follow a healthy dietary pattern across their lifespan to meet nutrient needs, help achieve healthy body weight, and reduce the risk of chronic disease (U.S. Department of Health and Human Services, 2020). Individuals should eat a diet rich in protein, fruits, vegetables, and a diet low in added sugars, saturated fats, and sodium.

When making dietary changes to lose weight and get into shape, individuals should consider adopting a Mediterranean diet. A Mediterranean diet is a diet that emphasizes plant-based foods and includes whole grains, fruits, vegetables, seafood, beans, nuts, and olive oil. A Mediterranean diet can help individuals lose and maintain a healthy weight.  

Along with diet, portion control is essential in getting into shape. It comes down to that individuals often eat more than they need to when having meals, especially when eating at restaurants. Therefore, individuals attempting to get into shape should control their portions by eating smaller meals, splitting entrees with others when eating out, and by limiting snacking in front of the TV (Centers for Disease Control and Prevention [CDC], 2022).

Factors That Affect The Process Of Getting in Shape

First & Foremost, Commitment is Essential

The first factor that affects the process of getting into shape is commitment. Individuals must be committed to losing weight and getting into shape in order to lose weight and get into shape. Essentially, the first step to losing weight and getting into shape is to commit to losing weight and getting into shape.

Exercise & Diet

As previously mentioned, regular exercise and diet can help individuals lose weight, lose body fat, and get into shape.

Support from family and friends is another factor that affects the process of getting into shape. Research presented by the Centers for Disease Control and Prevention (CDC) suggests that joining a weight loss group and/or surrounding yourself with supportive family and friends can make the process of losing weight more accessible and even enjoyable (CDC, 2022). Therefore, individuals looking to get into shape should talk with their family and friends, and let them know they need their support.

In addition to seeking support from family and friends, individuals looking to lose weight and get into shape should set realistic goals (CDC, 2022). For example, walking 15 minutes per day, eating smaller portions, limiting fast food, and losing five percent of their total body weight are all realistic goals individuals can set for themselves.

Control Calorie Intake

Finally, the amount of calories an individual takes in per day can be a factor that affects the process of losing weight and getting into shape. Depending on age and activity level, the average adult male should take in approximately 2,400 calories per day. For example, a 32-year-old male individual that lives a sedentary lifestyle should take in about 2,400 calories per day, while an active, 38-year-old male individual should take in 2,800 calories per day (U.S. Department of Health and Human Services, 2020). The same is true for female individuals. Depending on age and activity level, the average adult female should take in approximately 1,800 calories per day. For example, a  32-year-old female individual that lives a sedentary lifestyle should take in about 1,800 calories per day, while an active, 38-year-old female individual should take in 2,200 calories per day (U.S. Department of Health and Human Services, 2020).

Benefits Of Getting Into Shape

When losing weight and getting into shape, individuals should remember the benefits of losing weight and getting into shape to help with motivation and goal setting.

Some of the most important benefits of getting into shape are the health benefits. Losing weight and getting into shape can help lower blood pressure, cholesterol, and the risk of heart disease. Losing weight and getting into shape can also help individuals sleep better and reduce pain. Additionally, losing weight and getting into shape can help improve depression, anxiety, as well as other mental health conditions. Furthermore, losing weight and getting in shape can strengthen bones and muscles, as well as improve your ability to do everyday activities.

In addition to the health benefits, losing weight and getting into shape can impact self-confidence. Simply put, if you are healthier, feeling better, and looking better, then you may be more likely to be self-confident.

How Often Should I Workout Lose Weight?

Basically, what it comes down to is that you should work out every day to lose weight and get into shape. Now, that does not mean you have to go to the gym every day and complete an intense workout. However, it does mean that you have to move every day and integrate exercise into your daily life.

So the big question is, how can you integrate exercise into your daily life? Integrating exercise into your daily life can be as simple as taking a 15-minute walk, riding a stationary bike for 20 minutes, lifting light weights, doing push-ups, going for a swim, taking a hike, participating in a yoga class, and even parking in the parking spot furthest from the door when going to work. It really is that easy. If you are moving in some way, every day, then you are on the right path to losing weight and getting into shape.

Conclusion

So you want to lose weight and get into shape. Well, first and foremost, commit to losing weight and exercise. Then set realistic goals, eat healthily, limit portions, and surround yourself with supportive family and friends. Really, what it comes down to is you. If you are ready to lose weight and get into shape, then you can do it, and within a few weeks, you can be looking better and feeling better.

Frequently Asked Questions