agreed electric rodeo, i find i get too overwhelmed if i try and change my diet and exercise at once. i usually take a few weeks to focus on my diet (and exercising if i feel like it, but not pushing myself too hard) then start by adding 3 days a week exercise, and gradually building up. with my back problems and there being so much i shouldnt do, i try to do one day of exercise i'm not supposed to, then one day of walking. i find if i alternate my back doesnt play up too much so i get the best of both worlds!
We are currently on a food binge to get rid of the extra we had over chrissie all the sweets, choccies, everything has to go by the 2nd.... Arghhh :-/
don't worry i'm doing the same, got lots of chocolate and ice cream to get out of the house!!
Count me in. I really need the support. I need to loose between 25 - 30 kg. That number is quite daunting when I think about it. I have never been this big in my whole life! It just makes me feel horrible, I have problems finding decent clothes and am at the point I no longer wish to be seen in public!
How do I break it down to make it less daunting?
What is a reasonable weight loss per week?
What advice would others offer that have done the same?
we'll all be here to support you
things i have found helpful in the past are:
tackling one issue at a time, ie getting my diet under control and then turning to my exercise problems. and if you are find there are many things in your diet you shouldnt be eating, be realistic and try to cut one thing out per week. trying to overachieve (for me anyway) usually led/leads to binging on foods i shouldnt eat.
many people go for a carb free diet. personally i have tried that and failed miserably. i instead try to have a good healthy breakfast (muesli and fruit) and have some good carbs with lunch and try for no or minimal carbs at dinner.
in terms of calorie consumption breakfast should ideally be your highest calorie intake, lunch medium and dinner lowest. snacks should only be 150 calories each. if you are going to count calories (which i also found helpful) recommended intake for dieting is, i believe, 1200 - 1500 calories per day.
be realistic with your exercise. if you do nothing at the moment i wouldnt recommend attempting 60 minutes a day 7 days a week. maybe try 30 minutes of walking every second day for the first week, and slowly build up to bigger and better things. i invested in some bootcamp dvds from big W which i love, and are a good break from doing walking/jogging/running which is quite repetitive. another thing i've found useful is my exercise bike which i picked up for $99, also at big W. i plop it down in front of the tv, put a DVD on and before i know it i've done an hour of exercise!
re weight loss per week... it's really up to you and how fast you want to drop the weight. with how much you want to lose though i would say 1 - 2kg per week is a good goal. though there is nothing wrong with taking it slow, my aim is 16kg over 6 months.
i hope this helps you a little
I'm the opposite with focusing on diet then exercise. I miss both eating well and being active...however I won't start exercising for 2 hours a day just yet. Will build up from 45 minutes a day to 1 hour a day, then 90 mins a day then 2 hours. Takes me a couple of weeks to build up to 2 hours and I never exercise on weekends.
Also have a 1l bottle of water on hand at all times, when you are bored you will want to eat. Instead drink a big glass of water and then if you are still hungry have a light snack. And as a PP mentioned, your smallest meal should be dinner, I still only have a fairly light breakfast, a larger lunch and a small dinner.
And last but least It only took me 4wks to achieve 45min runs, the Couch 2 5K program runs for 9 weeks (3 days per week) and will gradually build you up to the larger runs, I think around week 6 is when you run your first 20min straight. But once I reached week 6( i was doing 2 weeks in 1 week), I was finding the 20min runs fairly easy to i skipped to the last week which was 45min runs and I still find it fairly easy, but it does get boring and repitive so make sure you have a good music track to listen to.
For me, throwing myself straight into the deep end it what works best. I can't take it at a slow pace as I lose motivation, if I am constantly focused then I don't have the time to slip into old habits and my daily workouts give me a break from the kids In the beginning food was a huge factor for me, I love food and I have always been an emotinal eater, whether I am sad, angry, bored.. I will reach out to food for comfort, once I started changing those habits, I started to feel so much better, I had more energy, wasn't bloated and my skin looked radiant. It took a while to completely change my eating, I have cut alot of food out of my diet, but I give my body what it needs and only eat when my body/mind needs it, and that includes chocolate occasionally
Last edited by Littlemissmetal; 28-12-2011 at 19:29.
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