10 steps to getting healthy and losing weight

July 18, 2007 by Gal Josefsberg · 11 Comments
Filed under: Cardio, Eating Healthy, Exercise, Motivation, Weight Loss, Work Out 
Thisentryis part 1 of 11 in the series SERIES - 10 steps to getting fit and losing weight
This post is part of a series

I got an email yesterday from a reader of 60 in 3. They were reading the four day workout series of articles but they felt a bit lost. Here’s a quote from their email:

It sounds like a great workout, but I don’t even know where to begin. I’m 100lbs overweight and I don’t even feel like I can get on a treadmill and forget about the weight training. I don’t even know where to start. Is there a list of things I can do to start out with?

Well, I’m not a big fan of lists, they usually don’t provide enough information to be really useful, but I thought I would try something. I’m going to list out the ten biggest steps I did to turn my life around. I’ll start with the first step I took and end with the last. In today’s post, I’ll just list them and give a brief description, but over the next ten days I’ll go over each one in details. I’ll include details on why you should do it and also on how you should make the change. I hope that way I can give you the list but also make it useful.

So here are the biggest steps I think I made in my life to get fit, become healthy and lose weight. Number 1 is the first step I took and number 10 is the last. As I write the more detailed post, I’m linking them back to this list, so click on the specific items to see more information on each.

  1. Walk - One walk every day. Doesn’t matter if it’s raining or blistering hot, I’m out there for at least 30 minutes.
  2. Cut out the junk snacks - That means those corn dogs you ate before dinner, the chips you ate while watching TV and those pizza pockets you chomped down during the football game. They all have to go.
  3. Cut out sodas - No need to drink your calories. If you really need the caffeine boost then switch to diet sodas. Otherwise, stick to water.
  4. Weight training - That doesn’t necessarily mean going to the gym, it just means working out with some weights, and yes, this applies to women too.
  5. Cardio - Yep, everyone needs to sweat a bit. Whether it’s on the treadmill or out on the dance floor.
  6. Active life - Stop watching TV and start doing something active. That could mean walking instead of driving, taking the stairs instead of the elevator or going hiking instead of watching a movie. Choose to be active, not passive.
  7. Healthy breakfast - It’s always a good idea to start out your day with a good breakfast. It will keep your energy levels high and your binging urges low.
  8. Sleep - Regular sleep is a must. Get between 7 to 9 hours every day. Go to sleep at a regular hour and wake up at the same time every day if you can.
  9. Smaller and more frequent meals - Don’t eat all your calories in one meal, split them up into smaller portions that you eat throughout the day. Like a healthy breakfast, this will keep your energy high and your binging low.
  10. Cut down on the meat - No, you don’t need to become a vegetarian or a vegan, but you should eat less meat and especially less processed beef and pork.

There they are, the first ten steps to getting fit and losing weight. Tomorrow we start with the first one, walking.

Series Navigation10 steps to getting healthy and losing weight. #1, walking.»

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  1. 10 steps to getting healthy and losing weight. #1, walking. : 60 IN 3 says:
    July 19, 2007 at 9:37 am

    [...] of my readers asked for a list of 10 steps to good health. I provided it, but now I want to break each of these items down and give you more useful details. [...]

  2. 10 steps to getting healthy and losing weight. #2, cut out those junk snacks : 60 IN 3 says:
    July 20, 2007 at 8:36 am

    [...] 10 steps to getting healthy and losing weight10 steps to getting healthy and losing weight. #1, walking.10 steps to getting healthy and losing weight. #2, cut out those junk snacks This entry is part 3 of 3 in the series, 10 steps to getting fit and losing weight. One of my readers asked for a list of 10 steps to good health. I provided it, but now I want to break each of these items down and give you more useful details. So here’s step 2, cutting out the junk snacks. [...]

  3.   MTF's First Blog Carnival by Minus The Fat says:
    July 23, 2007 at 7:18 am

    [...] Josefsberg presents 10 steps to getting healthy and losing weight posted at 60 IN [...]

  4. 10 steps to getting healthy and losing weight. #3, cutting out the sodas. : 60 IN 3 says:
    July 23, 2007 at 8:16 am

    [...] 10 steps to getting healthy and losing weight10 steps to getting healthy and losing weight. #1, walking.10 steps to getting healthy and losing weight. #2, cut out those junk snacks10 steps to getting healthy and losing weight. #3, cutting out the sodas. This entry is part 4 of 4 in the series, 10 steps to getting fit and losing weight. One of my readers asked for a list of 10 steps to good health. I provided it, but now I want to break each of these items down and give you more useful details. So here’s step 3, cutting out the sodas. [...]

  5. 10 steps to getting healthy and losing weight. #4, weight training. : 60 IN 3 says:
    July 24, 2007 at 11:02 am

    [...] 10 steps to getting healthy and losing weight10 steps to getting healthy and losing weight. #1, walking.10 steps to getting healthy and losing weight. #2, cut out those junk snacks10 steps to getting healthy and losing weight. #3, cutting out the sodas.10 steps to getting healthy and losing weight. #4, weight training. This entry is part 5 of 5 in the series, 10 steps to getting fit and losing weight. One of my readers asked for a list of 10 steps to good health. I provided it, but now I want to break each of these items down and give you more useful details. So here’s step 4, weight training. [...]

  6. 10 steps to getting healthy and losing weight. #5, cardio. : 60 IN 3 says:
    July 25, 2007 at 9:29 am

    [...] of my readers asked for a list of 10 steps to good health. I provided it, but now I want to break each of these items down and give you more useful details. [...]

  7. 10 steps to getting healthy and losing weight. #5, cardio. says:
    July 25, 2007 at 11:38 pm

    [...] of my readers asked for a list of 10 steps to good health. I provided it, but now I want to break each of these items down and give you more useful details. [...]

  8. 10 steps to getting healthy and losing weight. #6, an active life. : 60 IN 3 says:
    July 26, 2007 at 8:18 am

    [...] 10 steps to getting healthy and losing weight10 steps to getting healthy and losing weight. #1, walking.10 steps to getting healthy and losing weight. #2, cut out those junk snacks10 steps to getting healthy and losing weight. #3, cutting out the sodas.10 steps to getting healthy and losing weight. #4, weight training.10 steps to getting healthy and losing weight. #5, cardio.10 steps to getting healthy and losing weight. #6, an active life. This entry is part 7 of 7 in the series, 10 steps to getting fit and losing weight. One of my readers asked for a list of 10 steps to good health. I provided it, but now I want to break each of these items down and give you more useful details. So here’s step 6, living an active life. [...]

  9. 10 steps to getting healthy and losing weight. #7, healthy breakfast. : 60 IN 3 says:
    July 27, 2007 at 8:19 am

    [...] 10 steps to getting healthy and losing weight10 steps to getting healthy and losing weight. #1, walking.10 steps to getting healthy and losing weight. #2, cut out those junk snacks10 steps to getting healthy and losing weight. #3, cutting out the sodas.10 steps to getting healthy and losing weight. #4, weight training.10 steps to getting healthy and losing weight. #5, cardio.10 steps to getting healthy and losing weight. #6, an active life.10 steps to getting healthy and losing weight. #7, healthy breakfast. This entry is part 8 of 8 in the series, 10 steps to getting fit and losing weight. One of my readers asked for a list of 10 steps to good health. I provided it, but now I want to break each of these items down and give you more useful details. So here’s step 7, a healthy breakfast. [...]

  10. 10 steps to getting healthy and losing weight. #8, sleep. : 60 IN 3 says:
    July 30, 2007 at 10:27 am

    [...] 10 steps to getting healthy and losing weight10 steps to getting healthy and losing weight. #1, walking.10 steps to getting healthy and losing weight. #2, cut out those junk snacks10 steps to getting healthy and losing weight. #3, cutting out the sodas.10 steps to getting healthy and losing weight. #4, weight training.10 steps to getting healthy and losing weight. #5, cardio.10 steps to getting healthy and losing weight. #6, an active life.10 steps to getting healthy and losing weight. #7, healthy breakfast.10 steps to getting healthy and losing weight. #8, sleep. This entry is part 9 of 9 in the series, 10 steps to getting fit and losing weight. One of my readers asked for a list of 10 steps to good health. I provided it, but now I want to break each of these items down and give you more useful details. So here’s step 8, getting enough sleep. [...]

  11. Healthy Living and Weight Loss Tips | Suspension of Disbelief says:
    September 3, 2007 at 7:12 pm

    [...] found this really interesting article over at 60 in 3. It’s a 10-part series called “10 steps to getting healthy and losing weight,” and I have found some of the information to be REALLY helpful. Some of it is stuff [...]



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