help needed where to start
calleyw
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I need some help to get started on this. I am 42 and approx 3 and half stone over weight. I would like to lose that and get fit and look half decent. I know about calories in and calories out and that is only half the story.
I don't have a good relationship with food as a emotional binge eater which is getting better. I have switched my diet to eat more protein and veggies and a bit of fruit. Trying to cut out processed foods and eat cleanish. Say about 80/20 split.
Daily diet at the moment
Breakfast: Mixed berries and greek yogurt
Lunch: Steamed chicken/salmon with salad and a couple of small potatoes
Tea:Steamed chicken/salmon with steamed veg and a couple of small potatoes. Once a week a some pasta and sauce.
Snacks:apples, bananas
I try to avoid bread so do eat sandwiches only sometimes.
And on a sunday I have baked chicken breast and steamed veg with a couple of roasties and yorkshire puddings with gravy. As I said before I do fall off the wagon like last night. Bought some rubbish to eat and had a diet fizzy drink.
I find eating the same maybe boring but very easy for me nothing to have to think about.
For exercise I do walk a lot not everyday but a good 3-4 times a week. Normally to go in to town to run errands or visit friends.
I can't afford a gym as money is very very tight at the moment. I have a kettle bell and a bike.
So any suggestions would be most grateful. I do suffer with back issues. And find it uncomfortable first thing out of bed to be doing kettle bell swings.
Yours
calley
I don't have a good relationship with food as a emotional binge eater which is getting better. I have switched my diet to eat more protein and veggies and a bit of fruit. Trying to cut out processed foods and eat cleanish. Say about 80/20 split.
Daily diet at the moment
Breakfast: Mixed berries and greek yogurt
Lunch: Steamed chicken/salmon with salad and a couple of small potatoes
Tea:Steamed chicken/salmon with steamed veg and a couple of small potatoes. Once a week a some pasta and sauce.
Snacks:apples, bananas
I try to avoid bread so do eat sandwiches only sometimes.
And on a sunday I have baked chicken breast and steamed veg with a couple of roasties and yorkshire puddings with gravy. As I said before I do fall off the wagon like last night. Bought some rubbish to eat and had a diet fizzy drink.
I find eating the same maybe boring but very easy for me nothing to have to think about.
For exercise I do walk a lot not everyday but a good 3-4 times a week. Normally to go in to town to run errands or visit friends.
I can't afford a gym as money is very very tight at the moment. I have a kettle bell and a bike.
So any suggestions would be most grateful. I do suffer with back issues. And find it uncomfortable first thing out of bed to be doing kettle bell swings.
Yours
calley
Hope for everything and expect nothing!!!
Good enough is almost always good enough -Prof Barry Schwartz
If it scares you, it might be a good thing to try -Seth Godin
Good enough is almost always good enough -Prof Barry Schwartz
If it scares you, it might be a good thing to try -Seth Godin
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Everyone will have different ideas on what should be doing , as everyone has what worked for them.
In my case it started with using iphone apps such as Fitnesspal and Strava. and this was for 2 reasons.
Fitnesspal - log my measurements, lifestyle type (what I was doing to start with) and what I hoped to lose in a reasonable time. this app gave a guide calories per day.
I then stuck to logging everything that I ate and drank in a day - this was quite easy as most foods covered - and it helped to show where nourishment was from in terms of carbs\protein split - and how that may suite you. I also favoured eating smaller more regular meals, and cutting out eating too late..
It was easy to see where good intentions went bad.. and soon see what can swap about.. I quickly cut out a lot of bread and pasta from my diet. It helped change my eating habits and so don't have to keep logging food..
I use Strava to monitor my cycling activities (you can keep data private) - last couple of months have switched to cycling too & from work (6 miles each way), and have worked in an extra 10/15 miles on the way home to provide extra exercise ..
It means im usually home about 40 minutes later than normal - but Ive done all the exercise - so ready for a shower and the evening is mine to do as I wish.. I have more energy during the day and feel ready for a good sleep on a night..
Strava updates exercise info into fitnesspal and that shows my calories consumed and gained allowance from exercise - which shows the weight I should be losing (though some if countered by muscle gain)..
Biking will help strengthen core muscles - once you get over the initial saddle soreness..honest..
I lost just over 4 stone with this approach last year (and a bit) as started the diet side in the winter months, and hoping to lose another 2 this year (only put 7lb on over winter), have gone from nearly out of 40/42" waist to in 36" now.
I lost weight using you tube weight loss hypnosis videos, also through journaling my feelings. I found eating clean helps too...I'm am emotional eater I eat my feelings lol! But I try & find out what's eating me 1st that's where journalling helps me...
Oh & I dance too good for exercise!
Good luck
If you fall off the wagon occasionally it's not the end of the world, one night of junk food isn't going to ruin everything so please don't be too hard on yourself.
In terms of exercise, something that is often recommended on this board is Gillian Michaels 30 Day Shred. It's not too time consuming, and although it is hard you can go at your own pace and there are easier versions of all the exercises for beginners.
If you are "capped" on usage allowance try grab a couple of free or cheap workout dvd's from online or, at a pinch, the library.
Jillian Michaels does some reasonable stuff.
Also, although you might feel a bit daft, don't overlook the local park as a source of fitness equipment.
You can do loads of bodyweight exercises with a climbing frame / monkey bars.
Best of luck
I have been eating like this for about a month with the odd wobble. I use herbs and spices and a bit of fat for flavor.
yours
Calley
Good enough is almost always good enough -Prof Barry Schwartz
If it scares you, it might be a good thing to try -Seth Godin
Other tips are cut the salt right out. Don't buy sandwiches, salads, etc from super market, they are loaded with salt. Keep away from the frozen meals and processed meats to.
Try to cook from scratch as much as you can. Add onions, garlic, chilis, whatever you like to make up the less blandness from no salt.
Limit the alcohol to moderation 2- 3 alcohol drinks if you go out (no binge drinking)
Exercise 3 - 5 times a week.
If you follow those tips you'll lose weight. I have! Also my blood pressure went from 150 - 130 . There's nothing really complex about it. Common sense most the time.
My blood pressure is about 130/85 so not to bad for being nearly 4 stone over weight.
The funny thing is my dr's never say anything about my weight when I go to see them about other things.
But it's something that I need to work on as I don't feel good about myself and I am not getting any younger.
Yours
Calley
Good enough is almost always good enough -Prof Barry Schwartz
If it scares you, it might be a good thing to try -Seth Godin
Exercise wise could you go swimming? As I know ours is £3.90 but would give some variety
Run instead of walk.
Include some sprints as you get fitter.
That would mean spending out money on a decent sports bra as I am well endowed and new trainers.
I don't have the budget for either at the moment.
Yours
Calley
Good enough is almost always good enough -Prof Barry Schwartz
If it scares you, it might be a good thing to try -Seth Godin