Share your thanks with Monica Morris
Your thanks is on its way!
Monica Morris
ACE Certified Personal Trainer
wikiHow's Editorial ProcesswikiHow partners with over 1000+ experts from a wide range of fields to ensure our content is accurate and based on well-established research and testimony. Content Managers conduct interviews and work closely with each expert to review information, answer reader questions, and add credible advice. Learn more about our editorial process and why millions of readers trust wikiHow.
Forum Comments (19)
One alternative solution is to put your face in an ice bath in the morning to help with puffiness. You can use some other solutions/formulas to help with overall puffiness, but as far as fat tissue, there’s no way to address just that, without targeting fat tissue throughout the body. Also, if there’s an exaggerated amount of puffiness around your face, it could be a sign of dehydration or water retention due to a deeper underlying health issue. Be sure to see a general practitioner if you’re only seeing weight gain in your face.
If weight is distributed throughout your body, as well as your face, then it’s a matter of trying to change your diet and increase exercise, so you can achieve a caloric deficit daily, helping to lose weight, specifically fat. I have learned from experience that when folks attempt to lose overall body fat, their face leans out as well. I hope this helps!
This would just be to test the ability to complete activities of daily living, using both hands, but not necessarily trying to build up to become ambidextrous, which is also possible.
Here are a few ideas:
Breakfast: an egg white omelette, high fiber oatmeal with added protein powder, or turkey sausage with scrambled egg whites.
Mid-morning snack: a protein shake, protein bar, hard-boiled egg, or handful of almonds.
Lunch: I’d recommend choosing a meat, adding some beans for fiber, and something green (like kale or spinach). A low-fat option like chicken or turkey would work.
Mid-afternoon snack: Hard-boiled eggs, protein bar, an apple with peanut butter, grilled chicken with low-fat spinach dip, or some homemade high-protein baked goods. There are a lot of healthy replacements for traditional ingredients using egg whites, sweet potatoes, oatmeal, and protein powder.
Dinner: Tilapia and broccoli, steak with peas, tuna on healthy greens, or steak with
sautéd onions and pepper. You may prefer to lower carbohydrates since the window of physical activity begins to reduce.
1. Get an accountability buddy with similar goals. Even if their goals aren’t similar, you could each work on separate goals and hold each other accountable by checking in or even FaceTiming/video chatting during the scheduled workout time.
2. Communicate your goals to the people in your life, whom you see regularly, so they too can help encourage or support you.
When friends ask me to go out to lunch together or grab a drink, I respond by suggesting that we meet at my gym for a workout or do something physical. This will help shift the dynamic to healthier habits with the people you love or care for.
3. It is said that it takes 21 days to build a habit. That’s first and foremost; something small and attainable just to create a regular time that you get grounded in your body and work towards your gains. The acronym commonly used is SMART, meaning:
S- Small
M- Measurable
A- Attainable
R- Realistic
T- Time sensitive
For those 21 days, set a timer for 10-15 minutes each day and just start with core/abs or stretching. If the goals are too large in the beginning, your brain will develop an aversion to exercise or working out. The task becomes daunting rather than enjoyable. To help facilitate the brain's rewiring, ask yourself after a workout if your mood has improved or if you feel better compared to before the workout. Asking yourself this question helps develop the neural pathways that associate working out with positivity, since the answer will likely always be 'yes, I feel better".
4. Keep a journal, set an alarm, and block off the time on your school/work calendar. Help yourself by helping yourself. People who work out regularly also started somewhere small, so watch for comparing yourself to other peers.
5. After your 21 days of consistency, graduate to 20-minute bouts of training. Rather than off days, just do mobility, so you don't get thrown off when beginning to build a daily routine.
6. For muscle development, at the start, begin with an upper body day and a lower body day. Level up to push, pull, and leg day for 3 workouts a week. There is more "leveling up" to be done, but this would be the first few months.
To gain weight, calorically dense foods help put on weight faster. One unit of fat compared to your other two macros is more than double (9 cal per gram).
With that being said, consume foods that are high in fats like avocado, steak, salmon, etc. Eating foods closer to bedtime (as well as throughout the day) sends a message to the body’s metabolism to store the food rather than burning it off as fuel.
It’s important to distinguish between healthier fats (unsaturated) and unhealthy fats (saturated). To avoid the undesirable side effects of high-fat food plans (high blood pressure or high cholesterol levels), avoid foods high in saturated fats as much as possible.
Q&A Comments (103)
Co-authored Articles (98)
33 Workout Equipment Names with Full Descriptions & Instructions
All the exercise equipment names + the muscles they targetThere are so many exercise machines at the gym, and they’re all useful to incorporate into your workout routine. If you’re wondering what the machines are cal...
How to Lift Someone Using the Bridal or Fireman Carry
Picking up your girlfriend like the princess she is Whether you’re carrying her across the threshold or just flexing your physical prowess, lifting your girlfriend can be a fun, flirtatious activity. But it’s importa...
What Is the LE SSERAFIM Workout? How to Do This K-Pop Fitness Trend
ACE certified personal trainer Monica Morris goes over this workout's benefits & if you should try itThe viral LE SSERAFIM workout is where the worlds of K-pop and fitness collide! Keep reading to discover how to do the...
Short vs Long Biceps: Anatomical Differences, Workout Impact & More
ACE certified personal trainer Monica Morris also explains what short & long head biceps are & how to develop them for bigger peaksFor bodybuilders and people who weight train religiously, knowing if you have short or lo...
How to
Tone the Back of Your Thighs
Many people view the backs of their thighs as a problem area. You might be dealing with cellulite, or wish the area was more sculpted and muscular. In any case, the best way to tone the back of your thighs is to combine ...
How to
Wear a Jockstrap
A jockstrap consists of a waistband, usually elastic, as well as a support pouch for the genitals. They were developed almost 150 years ago for bicyclists. Nowadays, they are used for support and comfort during a variety...
Ab Crack: What It Is & How to Get One
Plus, the best foods and exercises for your absThe ab crack is the sharp vertical line you typically see running down the torso and abs of fit celebrities like Emily Ratajkowski and Bella Hadid. Attaining an ab crack is ...
How to Reset Your Massage Gun
Massage guns are a great way to loosen up your muscles after you’ve worked out or been stuck in an office chair all day. But when a tool meant to calm and relax you stops working unexpectedly, it can make you feel—we...
Everything You Need to Know About the Planet Fitness Lunk Alarm
Get the inside scoop on Planet Fitness’s controversial Lunk AlarmIf you’re part of the Planet Fitness gym community, it’s likely that you’ve heard a “Lunk Alarm” go off once or twice before. The scene usually...
How to
Skip
Skipping is one of the more complicated activities among the basic locomotive exercises. Learning to skip will help you practice coordination. 10 January 2025. and is a building block to more complex movements. Many kids...
Are 15-Inch Arms Big? A Guide to Getting Respectable Arm Muscles
Certified personal trainer Monica Morris shares what counts as “big arms”If you’re on a fitness journey, you’ve probably asked yourself: How much is enough? How big is too big? What’s a good size for your arms ...
How to Eat 120 Grams of Protein Daily: Tips & Meal Prep Ideas
Easy whole food options to help you achieve your dietary goalsIf you want to eat more protein to reach a certain body composition or build and maintain more muscle, you're in the right place. In order to eat 120 g of pro...
How to
Do a Somersault
A basic somersault, also known as a forward roll, is a beginner gymnastics skill. Though the somersault is fairly straightforward, it can be used to simulate more challenging skills, such as the front flip, also known as...
14 Ways to Stop Twitching Muscles: Treatments, Prevention & Causes
Sudden, unexpected muscle twitches can be jarring or annoying—is there any way to stop them once they strike? The vast majority of twitches are harmless and painless, but there’s lots you can do to make them pass fas...
How to
Measure Biceps
You may want to measure your biceps for one of two reasons: either you’re measuring the size of your muscles for body building, or being fitted for a dress shirt. If you’re measuring to see the circumference of your ...
The Meaning & Origins of “Thunder Thighs”
Understanding this slang idiom & if it’s polite “Thunder thighs” is an English slang idiom that means someone has large or muscular thighs. This phrase is generally considered offensive and rude, though some people...
Here’s How Many Pull Ups You Should Be Able to Do (And How to Do More)
Master pull ups whether you’re a total beginner or shredded athletePull ups are a classic bodyweight exercise that challenge your upper body strength, and they’re as rewarding as they are challenging. While novices m...
How to
Use a Lower Back Machine
You might want to try a lower back machine to build a stronger back. Like other exercise machines, the lower back machine is a really convenient way to work out, especially if you’re targeting a specific muscle group. ...
How to Walk Correctly & Fix Your Form
Train yourself to walk the right way for a multitude of health benefitsAre you ready to get in shape without spending tons of time and energy on a complicated workout routine? Walking is one of the best low-impact exerci...
How to
Lose Hip Fat
Losing fat around your hips is totally possible with healthy lifestyle changes. No fad diets or excessive workout routines required! This article will walk you through what you need to know to get started achieving your ...
