eat me belly ring

BEGINNER-FRIENDLY 10-MINUTE AT-HOME WORKOUT

Looking for a quick and easy workout designed for beginners?

I know how tough it can be to find the motivation to exercise, and I’ve made my fair share of excuses to skip workouts. Whether you’re hesitant about committing to a gym membership or find longer routines overwhelming, I’ve got you covered.

This 10-minute at-home workout is perfect for beginners, featuring exercises that can be easily modified. While it’s tailored for younger men and women, it’s also suitable for seniors.

And the best part? You don’t need any equipment! Just grab a yoga mat, towel, or find a comfortable spot on the carpet to get started.

Benefits of working out at home

TIME SAVING

Exercising at home is a huge time-saver. There’s no commute to the gym—just get dressed and dive right in!

With the option to do a quick 10-minute workout at home, you can bypass the hours spent driving and in classes that come with going to the gym. Instead, you can easily fit in a 10 or 20-minute workout, making it easier to increase your workout frequency throughout the week!

SAVE MONEY

The internet is filled with countless fantastic workout routines! You can find instructional exercise videos on YouTube for every fitness type imaginable.

Create a training plan that incorporates different workouts each day, from yoga to HIIT. The best part? These resources are all free, helping you save a significant amount of money while staying fit!

FLEXIBILTY

In addition to saving time, working out at home offers greater flexibility throughout your day. Whether you prefer to exercise early in the morning, late at night, or even during your lunch break, at-home workouts eliminate the need to adhere to gym hours.

You also have the freedom to set your own pace, without feeling rushed by a gym class instructor.

Plus, you aren’t limited to a single location. You can work out in your basement, garden, or even while traveling in a hotel room—making it easier than ever to stay active wherever you are!

10-Minute Easy Workout For Beginners

Perform each beginner exercise for the recommended duration, followed by a 30-second pause. This structure will give you a 10-minute workout that you can easily fit into your day, all from the comfort of your living room!

Once you’re comfortable with this beginner workout and want to challenge yourself further, you can either repeat the workout for a total of 20 minutes or increase the reps for each exercise, followed by a 30-second pause.

This full-body workout is designed for beginners, so remember to stretch afterward and stay hydrated by drinking plenty of water!

JUMPING JACKS

Stand tall with your feet together and arms relaxed at your sides. Jump outward, spreading your legs shoulder-width apart while raising your arms overhead. Your hands can touch above your head, and your arms can be slightly bent.

Then, jump back to the starting position. Aim for 20 jumping jacks.

If this feels too challenging, you can modify the movement by tapping your right foot out to the side and then your left foot, raising your arms as described without jumping.

HIGH KNEES

Start with your feet hip-width apart. Lift your right knee toward your chest, then switch to the left knee with a light hop. Keep your arms moving along the sides of your body to help with balance.

Aim for 20 repetitions—10 on each side. If this feels too challenging, you can modify the exercise by walking in place and lifting your knees instead of jumping.

SQUATS

Position your feet shoulder-width apart, either pointing straight forward or slightly turned outward. Lower yourself into a squat by bending your knees and pushing your hips back, keeping your back straight and your core engaged. You should be able to lift your toes off the ground, with your thighs forming a 90-degree angle with your lower legs.

Then, stand back up straight. For better balance, you can move your arms as shown in the image below.

If this feels too challenging, squat down as low as you can comfortably go. Complete this exercise for 15 repetitions, then take a 30-second pause.

SIDE LUNGES

Begin by standing straight with your feet hip-width apart. Lift your right leg and make a big step to the side, bending your right knee while pushing your hips back.

Your weight should shift to the back of your right foot, allowing you to lift your toes off the ground. Push back to the standing position and switch to the other side.

If this feels too challenging, lower yourself as much as you can comfortably. Perform this exercise for 10 repetitions on each side.

SIDE-LEG RAISE

Begin by standing on your left leg with your right leg crossed over it, allowing your right foot to touch the floor without bearing weight. Lift your right toes and raise your leg to the side of your body.

Ensure your back remains straight and your core is engaged. For better balance, you can use your left hand to hold onto a wall or chair. Raise your leg as high as you comfortably can, then lower it across your standing leg.

Complete this exercise for 15 repetitions, then switch to the other side.

DONKEY KICKS

Start in a kneeling position on your hands and knees. Lift your right knee off the ground and kick your foot up into the air, keeping your knee bent and your back straight. Lower your knee back to the floor and switch to the other side.

Perform this movement 10 times on each side.

If putting weight on your knees is uncomfortable, you can do this exercise standing. Face a wall and place your hands against it, with your feet hip-width apart. Kick your right leg back and up, then down, and switch to the other side. Remember to keep your back straight throughout the movement.

RUSSIANT TWIST

Sit on the floor in a V position with your knees bent. Bring your fists together in front of your belly, then move them from side to side, touching your hips. Aim to move your fists as far to the side and down next to your hip as you can.

If this feels too easy, lean back a bit further for added challenge. If it’s too hard, sit up higher to make it easier.

Complete this exercise for 10 repetitions on each side.

Windshield wipers

Lie on your back with your arms stretched out to the sides. Bend your legs at a 90-degree angle, pulling them in toward your chest.

Rock your legs side to side like a windshield wiper, ensuring that your shoulders remain flat on the floor. Go as low as you can on each side without lifting your shoulders.

Repeat this exercise for 10 repetitions on each side.

PLANKS

Begin in a plank position on your toes and hands or elbows, keeping your body straight like a board. Your feet should be hip-width apart, and your hands or elbows should be shoulder-width apart. Hold this position, ensuring your hips don’t sag too low or rise too high.

If this feels too challenging, you can modify the exercise by placing your knees on the ground while still holding your body up. Whether on your hands or elbows, maintain a straight line with your back—avoiding any upward or downward bowing.

Start by holding this position for 20 seconds.

MARCHING GLUTE BRIDGE

Lie on your back with your knees bent and your feet flat on the floor. Lift your hips off the ground to create a straight line with your core. If you’re a beginner, hold this position for 20 to 30 seconds.

If this feels too easy, raise your left leg up, keeping your knee bent. Lower the leg back down and place your foot on the floor, then switch sides. Be sure to keep your hips steady and maintain a straight line with your core throughout the movement.

Complete this exercise for a total of 20 repetitions—10 raises on each side.

CONCLUSION

In conclusion, this 10-minute beginner workout is a fantastic way to fit exercise into your busy schedule while training your entire body. Each exercise is designed to be approachable for those new to fitness, and you can easily modify them to match your fitness level.

With no equipment needed and the flexibility to do the workout in your living room, you can enhance your strength, balance, and endurance without the commitment of a gym membership. Remember to listen to your body, take breaks as needed, and stay hydrated. Incorporating these short workouts into your routine can help increase your overall activity levels and set a solid foundation for a healthier lifestyle. Happy exercising!

10 FOODS YOU SHOULD EAT EVERYWEEK TO LOSE WEIGHT

While no single food is a magic bullet for weight loss, incorporating healthy options into your diet can significantly support your goals. Many of these foods are not only delicious but also rich in fiber and protein, nutrients that promote satiety. By including them regularly, you can optimize your meals and make progress toward your weight loss objectives.

EGGS

Eggs are truly a near-perfect protein, particularly beneficial for weight loss. When eaten at breakfast, they have been shown to support weight loss as part of a reduced-calorie diet, according to a 2020 study published in the International Journal of Environmental Research and Public Health.

In addition to being economical, eggs are versatile enough to be meal-prepped for convenient grab-and-go snacks or lunches throughout the week, or to enhance a power bowl at dinner.

APPLES

Like vegetables, fruits are a smart addition to any healthy weight-loss plan. Apples, in particular, are a great choice due to their high water content and fiber (especially when you eat the skin), making them both filling and low in calories—factors that can aid in weight loss.

Apples are also budget-friendly, can last for weeks in the fridge, and are an easy, portable snack. You can get creative by incorporating them into meals—they’re delicious on salads, atop toast, or blended into soups and smoothies.

CHIA SEEDS

Fiber plays a crucial role in weight management. Its ability to slow digestion keeps you feeling full for longer, which is especially important when reducing calorie intake. A single serving of chia seeds (approximately 2 tablespoons) provides about a quarter of your daily fiber requirements, according to the USDA.

Chia seeds are versatile and easy to add to your diet, particularly at breakfast and snack time. Incorporate them into dishes like pudding, jam, or energy balls.

As an added benefit, chia seeds are known for their digestive health properties.

CRUCIFEROUS VEGETABLES

Broccoli, cauliflower, Brussels sprouts, kale, and arugula are examples of cruciferous vegetables. These nutrient-dense foods have been linked to a reduced risk of cancer and inflammation.

Cruciferous vegetables are low in calories and carbohydrates, making them excellent additions to any weight loss plan. Incorporate them into your weekly meals by using them as a base for salads, a grain substitute, or a smoothie ingredient.

FATTY FISH

The 2020-2025 Dietary Guidelines for Americans recommends consuming at least 8 ounces of seafood per week. Seafood is packed with essential nutrients, including omega-3 fatty acids, which offer numerous health benefits.

The high protein content in seafood helps curb hunger and promotes satiety. While fresh fish is a great option, it can be expensive. Frozen fish fillets and shrimp are often more affordable alternatives. Additionally, canned seafood can be a convenient and budget-friendly choice, perfect for dishes like salmon patties, sardine toast, or Niçoise salad.

WHOLE GRAINS

Contrary to popular belief, you don’t need to completely eliminate starches like pasta, bread, and rice while losing weight. The key is to choose whole grains most of the time.

Whole grains, such as whole-wheat pasta, brown rice, and quinoa, are packed with vitamins, minerals, phytonutrients, and fiber, promoting satiety. Our bodies and brains naturally prefer carbohydrates for energy. Consuming whole grains in combination with protein and healthy fats can help curb cravings for refined carbs and sugar.

FERMENTED FOODS

Gut health is crucial for overall well-being. In addition to supporting immunity and digestion, maintaining a healthy balance of good bacteria in the gut may also promote fat burning, according to a 2020 review in Preventive Nutrition and Food Science.

Probiotic-rich foods, which provide beneficial bacteria, include kefir, yogurt with live active cultures, homemade sauerkraut, and tempeh. Try to incorporate a few bites or sips of these probiotic foods into your diet most days. Also, include prebiotics—such as bananas, asparagus, legumes, and onions—which serve as fuel for healthy gut bacteria.

PISTACHIOS

All nuts can be part of a healthy weight loss diet, as they’re satiating and satisfying due to their healthy fats, fiber, and protein content. The key is portion control, with a serving of shelled nuts (about 1/4 cup) containing between 160 and 200 calories.

Shelled pistachios fall in the middle range for calories, with approximately 183 calories per serving, according to the USDA. In addition to being tasty, pistachios offer several health benefits.

A 2020 study published in Nutrients found that regular consumption of pistachios was linked to weight loss, particularly in the abdominal area, among overweight individuals. Furthermore, eating them two or more times per week may help reduce the risk of future weight gain, according to a 2019 study in BMJ Nutrition, Prevention & Health.

For mindful eating, consider buying pistachios in their shells—shelling them as you snack can help you slow down and enjoy each bite!

AVOCADOS

Avocados are a staple in many diet plans for good reason. They provide a powerful combination of healthy fats and fiber, along with a creamy texture that adds richness to meals and snacks.

A 2021 study published in The Journal of Nutrition found that women who consumed one avocado daily while following a reduced-calorie diet experienced greater loss of visceral fat compared to those who did not include avocado. However, a 2022 study in the Journal of the American Heart Association found no significant effects on belly fat, although it did show that eating one avocado daily slightly reduced total and LDL cholesterol (the “bad” kind). While research on avocados and belly fat is mixed, they remain a nutritious and satisfying addition to a healthy diet.

If you’re looking to enjoy avocados beyond the classic avocado toast, there are plenty of delicious options, including Creamy Avocado Pasta, Mango & Avocado Salad, and Avocado Chicken Salad.

DARK CHOCOLATE

Yes, chocolate can aid in weight loss, and here’s why: A sustainable weight loss diet is more effective when it allows for the inclusion of your favorite foods. A 2020 review published in Current Nutrition Reports found that depriving yourself of certain foods can lead to intense cravings for them. These cravings might become so overwhelming that they cause you to abandon your weight loss efforts due to feelings of deprivation. By incorporating enjoyable foods like chocolate into your diet, you may find it easier to stick to your weight loss plan.

Including an ounce of dark chocolate (aim for 70% cacao content or higher for maximum antioxidant benefits) could be the indulgence you need to stay on track with your weight loss goals. In addition to its delicious taste, dark chocolate offers heart-healthy and mood-boosting benefits, according to a 2018 review in Planta Medica.

CONCLUSION

Eating a balanced diet that includes sufficient protein and fiber is essential for healthy weight loss (about 1 to 2 pounds per week). Here are 10 of the best—and easiest—foods to incorporate into your meals and snacks in the coming weeks. Adding these foods will help you manage your weight while ensuring you receive the nutrients your body needs.