Starting your fitness journey from zero? 5 best things to do, according to a weight loss coach

Starting over is not considered glamorous, but here’s the truth: it is. Maybe you’ve tried before and lost momentum. Maybe you still struggle with consistency. But the fact that you are trying again—that’s what really matters.

That means you have not given up yet!If you are starting your fitness journey from zero, you don’t need an intense regimen. You need a strategy. Vera Puri, a weight loss coach, has shared a no-fluff routine that will help you get back on track in your fitness journey, even if you are starting from zero. “If I had to start my fitness journey again from zero, I wouldn’t chase hacks or extreme plans. I’d focus on the basics,” she said in a video shared on Instagram.

Walk every day

Now, if you are starting your fitness journey, start with walking. This simple exercise is often underrated but is one of the best ways to stay fit. Walking helps improve digestion and heart health, and also accelerates fat loss. Puri suggests getting at least 8,000–10,000 steps every day. “I’d build a daily movement habit,” she said.

Strength train 3 times a week

While movement is an essential part of any fitness program, training your muscles is also crucial.

“Muscle changes everything. Better metabolism. Better body composition. Better strength,” the coach said. Strength training exercises are an investment in your long-term health. You don’t have to spend hours in the gym—just three sessions a week are enough. “You don’t need complicated workouts. Just progressive overload,” she added.

Focus on the basics, such as squat, hinge, push, pull, and carry. Stay consistent.

Add protein to every meal

A fitness regimen with a poor diet is ineffective. A healthy and well-balanced diet is crucial for your fitness. The coach suggests adding protein to every meal. Protein isn’t just for bodybuilders; it’s an essential macronutrient your body needs. She further emphasizes how protein supports fat loss, preserves muscle, keeps you fuller for longer, and stabilizes your energy throughout the day. “Start with 20–30 g per meal,” the coach said.

Think eggs, chicken, Greek yogurt, lentils, and cottage cheese. Ensure you are having protein with every meal.

Fix your sleep

Most people overlook the importance of sleep in their lives. Pulling an all-nighter is no flex—it only means you are putting your body in trouble. Poor sleep is linked to increased cravings. It drains your energy, slows down muscle recovery, and even disrupts the hormones that regulate fat storage. Sleep is part of the training, according to the coach.

Beyond these functions, sleep has a major impact on almost every organ in your body.

So sleep is nonnegotiable. Aim to get 7 to 9 hours of sleep every night.

Don’t overcomplicate your meals

Fitness becomes dramatically easier when your meals are simple. You don’t necessarily need a new recipe every day. Instead, stick to the basics. Build meals around a protein source, a complex carb, vegetables, and a healthy fat. Of course, variety can help, but it should still be simple and doable.

Eating a nutritious and well-balanced meal is very important.“The real secret? Doing boring things consistently. Same workouts. Similar meals. Same sleep schedule. That’s how results happen,” the coach reminded. She also added that most people fail in fitness not because it is hard, but because they make it complicated. “Start simple. Stay consistent,” she advised.