I am overweight. I carry my weight around my thighs, but am a proportionate looking pear shape at 5'8". I've never had qualms about my appearance, and have had a constant string of boyfriends who have never complained. I did fashion at University [giving me a false sense of confidence?!?]
However, I have just started a new job which involves sitting down all day, and am concerned that if I do not change my diet, I will balloon way past my 'happy-place'.
So, I have set myself a mission to reduce my calorie intake.
It is now Wednesday [9/9/09 - bad omen?], and my third day 'dieting.' So far I have had two cups of tea with semi-skimmed milk, and am about to tuck into a cold boiled egg [105 calories so far]. I walked briskly for 10 minutes to work this morning, and will do the same going home, other than this I rarely exercise, and cannot afford a gym membership, so diet seems the way forward.
I do not want to be thin really. But, I would very much like to be healthier than I am now. I currently weigh 12st 10lbs [169lbs], and my BMI puts me at overweight. My goal is to be a healthy weight of 11st [154lbs], so I have a long way to go!
Wish me luck.
Any tips will be welcomed with open arms.
Sara xx
- Don't starve yourself, get hungry and then binge.
- Eat regular meals in small portions.
- Increase intake of fibre.
- Increase water and avoid sodas
- Sleep well
All the best
ReplyMy best advice is don't eat too little and don't force yourself to go hungry. For me, that was the difference between success and failure. Diets that make you suffer are destined to fail. Don't eat too little, don't skip meals, and if you get hungry eat something. It's what you decide to eat and how much of it you eat that is going to make the difference.
ReplyI think you have a good attitude and approach to this. Try to consume natural, unprocessed foods whenever possible, drink lots of water, and walk or bike instead of drive whenever possible.
Best of luck!
ReplyDiet is 80% of the battle, but you really can't lose weight effectively without dieting; but you don't have to belong to a gym to exercise. If you can get a hold of an barbell or dumbbell with weight plates (not that expensive) you'll get in some weight training which will help. If you can't afford that, calisthenics, your present walking, and running are free and are better than nothing. Exercise doesn't have to be expensive or happen exclusively in a gym.
You said you rarely exercise other than walking to and from work; it's better than nothing but you really need to make time to exercise.
ReplyI am currently in my third month of a lifestyle change and so far so good. I decided against doing the "fast weightloss" that all of the programs suggest because, to me, that's just the start of a yo-yo effect... sure, I will lose weight but will probably gain it back. So, instead, I am doing the slow and steady way... I do excercise everyday but not too strenuosly... I have so far lost 12 pounds and 3 inches and am doing great (10lbs to go for my goal of 145), here is what has worked for me:
- Eat every 2-3 hours, small, protein rich meals/snacks. Don't let yourself go hungry.
- Drink lots of water.
- I have removed all fried foods and refined sugars (in fact almost all sugars, if I crave a sweet I have a Xocai chocolate) from my diet.
- Don't deprive yourself, if you really want cake have it once a week. Make your cheat day worth it but don't over do it!
- Exercise! I do 1 hour combined cardio and weights 3 times a week and then do either a 30-45 min. video (I like Turbo Jam or Zumba myself) or 20 min. yoga from yogadownload.com (it's free!)or go for a 30 min. power walk/jog the other days. I also take dance lessons once a week.
- Try to hang out with like-minded people, they will help keep you in check and keep you motivated.
All in all be persistant. It may take some time but you will see and feel the changes. All it takes is some perseverance and a little will power.
Good Luck!
Replyhi I know how you feel sitting all day and the office parties with all the tempting stuff what are we to do I actually found a product througha friend that has a compund in it called crave blocker so I just have a drink of it when i am feeling desperate, and it seems to work for me. But stick to what u are doing you look like u are on track, just watching what we eat and exercise is a good way to do it..
ReplyI never really understand the concept of "not letting yourself go hungry". What happens if you're working a job or are in a class where you can't just eat that snack? What do you do if you haven't learned to deal with hunger you can't immediately assuage with food?
ReplyEveryone runs into situations where they can't eat a snack or where they get hungry and have to wait to eat. But there's a difference between that situation and intentionally starving yourself and making yourself be hungry to lose weight.
If you know that you work in an environment where you can't take a break for a snack then that's something you can plan for in advance. You can choose to eat a more filling meal prior to work - something with protein and healthy fats to help you feel full. You can plan to have a snack available as soon as you get off of work - something small, but healthy and protein rich, so that you don't get home and binge mindlessly.
Things come up, sure. You can't always plan for every situation, but if you're encountering a situation on a regular basis, then you can plan for it.
ReplyIf your goal is to be healthier, then you're not getting there.
Tea with milk and a single cold boiled egg over the course of a morning is not a healthy choice. At 169 lbs, you need to be eating around 1500 calories a day in order to lose weight. Those calories need to be balanced between healthy complex carbs (whole grains, oats, etc.), lean proteins, and healthy fats (olive oils, nuts and seeds, avocados).
And yes, you need to exercise. YOu don't have to belong to a gym to exercise. Find some DVDs you like, look up some exercise programs online, get outside and walk/run, do body weight exercises at home - things like squats and lunges and pushups. You need a good 30 mins of vigorous exercise per day to help retain muscle while you lose weight.
Starving yourself on tea and skimmed milk is not the answer.
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