If I was starting over on my fitness journey, this is what I would do first…
If I was starting over again on my fitness journey, here are the 3 things I would do first to set myself up for success. A little bit of upfront knowledge goes such a long way especially in the beginning, and as time goes on, these things will become more second nature.
1- I would familiarize myself with the big 3 macronutrients and portion sizes - There are three main food groups which are proteins, carbohydrates and dietary fats. All of them play a role in a healthy well balanced nutrition plan. Dietary protein plays an important role in the building and maintenance of skeletal muscle mass, as well as immune health. Dietary protein also helps you feel full for longer (satiety) and helps with appetite regulation and weight management. Carbohydrates are the bodies main source of fast acting energy and help with athletic performance and muscle building. Dietary fats play a crucial role in maintaining hormone health, and are vital for good hair, skin and nail health.
I would then get a food scale and get curious about serving sizes and proper portions. When weighing food out, its usually quite shocking how small a serving size is of a tablespoon of nut butter or a cup of cooked pasta. All of this is to build awareness and education as a foundation. Then once I got the hang of this, I would build my meals based on protein and vegetables first, and then add carbs and fats afterwards. Here is a simple hand guide to help you get started with visualizing meals.
Protein - ideally 1 1/2 palm size serving per meal
Carbs - 1 cupped hand per meal
Fats- 1 thumbsize serving per meal
Veggies - 1 closed fist
Keep this little visual in your back pocket for building some square meals. Most women do not eat nearly enough protein, and tend to overeat on carbohydrates and fats. Getting enough protein at each meal is a big rock habit that holds so much leverage in terms of feeling full, managing cravings and having stable energy.
2- I would set a daily step goal - yes I would start walking more. I would aim to walk around 7,000-10,000 steps a day. Just like with the nutrition, building a baseline of awareness is key first. Walking is one of the simplest yet most potent ways to improve physical health and fitness. When it doubt, get walking!
3- I would begin resistance training - building muscle is one of the most important assets we have in terms of health and longevity. I would start with whatever I had available. Bands and bodyweight, or a pair of free weights. I would definitely work with a qualified professional to help me learn the proper technique and mechanics of lifting to ensure safety.
So that is my starting over guide to what I would do if I was a complete beginner again. Its so important to remember to have a beginners mind and be patient as you are learning these things especially in the beginning. If they seem hard at first, that is normal but just know that they will get easier in time. Small steps add up to big progress!