Society sees plus-size people as people are lazy and unhealthy and the reality is that a number of plus size people do care about their weight and health. Many people think that thinking about health and weight, well being is all about losing weight when actually it is about putting yourself mentally and physically in a good position to look after yourself and others around you.
Exercise
Simple daily things all add up with exercise and this can simply just walking to the shop, and not being lazy. being overweight and going from 0-100 will be hard work but it's not about getting to 100 even if you manage to move more than normal, to get the blood pumping around the body and stop blood clots from not moving about. cleaning is a huge part of the exercise and people don't even realise they are working out when doing it, picking things off the floor and putting them away, sweeping around the floor and even hovering are great ways to exercise and you can do this in short little bursts where you spend 10mins on one thing, doing this daily will get your blood pumping around the body, take the pressure of the joints and also make your mental health feel better.
There are a number off free workouts in youtube if your stuggling to move. Also the nhs couch to 5k is a great way to start to move your body more. It may seem hard when you first start working out but this is the first hurdle to over Come as it will become easier.
If like me your plus size and stuggle with mobility then I say aim for a low amount steps even if you do 50 steps every 30mins it all adds up and you can rest in between.
Getting blood flow moving and the body using bones and muscles that it hasn't before or in a long time means that you may have aches so remember to do some slow stretching movement and even relax in a nice warm bath before bed. It's also important to take rest days.
Clothing and footwear
Making sure your wearing the correct clothing and footwear is a must, for daily life, there are nothing worse than wearing a bra that rubs, knickers that dig in or shoes that make your feet bleed. You need to feel comfy when at home and also when you do work out with exercise at the gym or at home. Finding fitness clothing for plus size is much easier in 2021 big brands like
Adidas also offer amazing fitness was to support plus size, I wear a 4xl and managed to get a whole outfit, which is stylish and comfy and enables me to walk the dog and also feel comfy around the house.
Making sure the clothing is easy and comfortable to wear enables you to be able to move more.
Healthy/mindful eating
Enjoying fitness doesn't mean that you need to be on a diet, however making sure you eat healthily and being mindful about what you eating makes your life and fitness improve. Having High protein in your diet keeps you feeling fuller for longer which means you are less likely to snack. Using fruit and veg to crave the sweet tooth can also be a big help, as having sugar treats and snacks give you a quick high but then make you crash afterwards, so filling the body with positive food means that your body is getting things it needs in order to function. This there for then helps you daily and hopefully means your getting all the vitamins and minrels in your body which can help with beating tiredness etc.
Some small steps I recommend are
° Eat from a small side dish for every meal (yes can fit maybe 1 slice toast on it), but this ticks your brain to feel like you have eaten alot and also you consume less calories.
° Drink at least 2l off water, if your working out then you actually need to drink more to replace the water your losing from sweat.
°Sleep is vital to allow your body to rest and get the energy it needs so that you can move your body the next day and it also allows the body to heal, which is why it's vital to take rest days to allow your muscles to heal after alot off exercise.
° Eat protein this is to help you feel fuller for longer but also to help build and support your muscles when working out. It's not just for body builders but for anyone who does fitness. Aim to have about 60g off protein a day, this can be in milk, yogart, meat, vegan products and eggs.
° Meal plan, plan your meals to help stop snacking and allow you to make sure your getting the correct amount off calories in daily.
° Eat at least 5 portions off fruit and veg, the portion is important as many eat more than a serving/portion and also not to blend it but actually eat it. When you blend the fruit/veg into a smoothie your actually consuming more fruit and veg than you could actually eat as its in liquid form. So actually eating a portion off fruit and veg daily will make you feel fuller and also means you get the right vitamins and minerals your body needs.
