I'm starting a diet and exercise program and need tips and advice

Ave Maria

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Hi everyone. :wave: I am an obese person. I am 5'2" and weigh 270 lbs. I am wanting to lose weight and get down to 150 lbs at least. So I have started a personal diet and exercise program. I am going to try to burn more calories than I eat every day. Anyway, I was wondering if you all could offer me some support plus advice and tips? :confused: I would greatly appreciate your support during this time of weight loss for me. Thanks.
 

blessedmomof5

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you need to exercise, even if it is small in the beginning, walk around the the block and gradually increase it. it will be hard at first espicially if u do not do that now, you need to cut your calorie intake also, cut out refined sugar and carbohydrates no white breads or pastas go for whole wheats, eats lots of fruits and veggies and for snacks when hungry go for carrots, and apple, but remember try to burn more then you eat.i know i will get some slack for what i wrote but thats what works for me...... good luck and God bless you
 
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Ave Maria

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you can do weight watchers for free. just google it! you can find the formula to see how many points you should be eating per day, and you can find point calculators to see how many points the things you're eating are! totally FREE! :)

Ah cool! I didn't know this. Thanks for the information Seremela! :)
 
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Jayangel81

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I have been looking into exercise as of late because I am over weight,

Eat a light breakfast every morning (after you exercise) it does something to your metabolism and you burn calories throughout the day

Exercise first thing in the morning- when you sleep you burn up all the carbs in your body so when you exercise first thing in the morning, what you will be burning up is fat :)

Drink lots of cold water

that is all I am going to say right now :)

Good luck with everything :hug:
 
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lordnoak

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You should also think about doing some kind of weight lifting. Eating right is the first step and will drastically reduce your weight, and some cardio is good too but with out doing other things your body will adapt to your cardio routine and it'll be harder to lose more weight. You need to have a well rounded exercise/eating plan. You're on the right track with burning more calories than you take in. Remember that you need to eat though, eat smaller meals and spread them throughout the day.

You may not think of weight lifting, but I assure you it will help you reduce the fat.

Protein is your friend!
 
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pokeyliz14

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Hello. I am also 5'2 and in the middle of January I weighed 215lbs. Since then I have lost 20 lbs so far. One the of the best things that I did was drink water! Occasionally I would add one of the Crystal Light packets for only 5 calories although empty. But it is still better than a soda. But really water water water and the crystal light packets were a treat about once or twice a week. I never counted calories regarding food I just made healtheir options and reduced my porition sizes.

Start out with a litle bit of exercise. You will enjoy seeing your progress and how much easier even walking a half an hour gets when you have been doing it for a while. If you need anything feel free to pm me and my best wishes to you and your weight loss journey.
 
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Umaro

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Alright, I'll share what advice I can.

Being physically fit isn't nearly as hard and most people imagine it is, so don't worry, you can do this with a little bit of effort.

First and foremost, the absolute most important thing you can possibly realize is that a plan will only work for you if you stick with it. I think this is where most people fall short, and get discouraged. Do not attempt any of those fad diets or miracle pills or what naught. Even if the plan doesn't give you results as quickly as others, if you stay with it in the long run, you are much, much better off.

Alright, as for the plan itself, as cliche as it sounds, diet and exercise are the real solutions. Most people take this advice to extremes and make a plan that even an athlete would consider severe, I'll detail about what you should be doing for someone of your body type.

Diet is the number one place where the difference will be made. Someone of your size could probably do no extra exercise apart from standard walking and lose weight with the proper diet of reduced calories.

The first thing you need to do is find out how many calories you actually need to sustain your current weight, then eat less than that. This can be done easilly on various websites, such as the link listed at the end of this paragraph. You might want to do it again with your more accurate data, but from using the OP information you need to eat less than 2600 calories per day, assuming you don't regularly work out. This site recommends less than 2150 calories daily as a fat loss measure.
Calorie Calculator - Daily Caloric Needs

Next you have to decide what to eat. When most people think eating healthy, they think to extremes again, and imagine themselves like those health nuts. This of course is likely to be given up on. You don't need to eat like that, you just need to be conscious of what you do eat. A few simple guidelines will be all you really need, in addition to the paragraph on caloric intake. These are in no specific order, and are just tips.

1) Take lean meats over fatty ones. Given the choice, take chicken or fish over beef. Deli meats are a fantastic alternative, regardless of which you choose. I practically live off chicken breasts bought in bulk from Costco.
2) Don't use condiments, they are unnecessary sources of "empty" calories.
3) Try to limit carbohydrates, which are any sort of breads and grains, and especially sugar. You do need some, so don't skip it entirely, but choose complex carbohydrates such as whole grain breads over simple ones, like sugar or white breads. A good amount to shoot for is 100-150 grams per day, and you can check the label for how much a serving contains.
4) Try to avoid sugars entirely (not including the sugar in fruits, or real juices), you don't need them. I know it's hard, but it will make a significant difference. Simple sugars are extremely easy to convert to fat, so they are kept around more as fat if you don't use them all, unlike complex carbohydrates.
5) Leafy green vegetables are your friends. Filling, low calorie counts, great vitamins, and unlike fruits they have no sugar. Avoid dressing if you're eating salads though, it sort of overrides the benefit of the greens.
6) While the rest are just tips, I am going to mandate one rule, sorry. You are only to drink milk, real fruit juice, brewed tea, or water, with water being preferred. This may seem harsh, but it is very important. When counting calories, nearly every single person forgets to count the calories in drinks, which can add up to a huge amount. Be very, very aware of it.
7) For the same reason, try not to snack in between meals at all. If you absolutely have to eat something, opt for something like a piece of fruit, or a serving of vegetables. Also, if you do, remember to count the calories toward your daily total.
8) Not really a necessary thing, but I did find it helped me to space out my meals to four-six meals a day (less calories per meal, meals more often) because I found I was less hungry during the time between. It's also said doing this makes your metabolism more effective, but I'm not sure how much truth there is to that. Make absolutely sure you're still obeying your calorie limit.
9) Keeping a log of everything you eat will really make you conscious of what you are taking in, and will help keep you motivated.



Exercise is the other side of the equation. Weight loss is mostly physics, in that it all boils down to using more calories than you intake. When most people think exercise for weight loss, they think running. While running is arguably the most effective way, there are plenty of alternatives, which could fit your goals and drive more closely.

There are two basic types of exercise, aerobic(commonly called cardio) and anaerobic (think like weightlifting). Past a certain weight, either of these methods will help a person slim down, because both can boost metabolism. What we have to do is figure out what balance is best for you.

Please don't take this the wrong way, but I think it might be hard for someone of your stature to stick with running. It's an enormous stress on the joints even for slim people, and lets face it, running isn't very fun. I would personally recommend swimming if you have the option, as it seems much easier to stick with, will not harm your knees, and seems at least to me a significantly better experience. Start off slow, maybe 4-8 laps twice a week. You will find that you don't need a significant amount of exercise to start losing weight.

Weight lifting is my personal choice for main source of exercise, and while I can't say it's right for you, it is usually my recommendation for those beginning to become fit. First off, its not tiring like cardio is, and secondly you can see near immediate results, going up in weights nearly daily at first. People don't generally consider this method when aiming to lose weight, but it WILL boost your metabolism, and as a plus excess calories will go towards muscle instead of fat. Just be sure to do it right. I would suggest searching google for a beginners 2-3 day a week routine. You can even combine the lifting days with the cardio days. Two to three days of decent exercise don't seem like a lot to ask, and will make a significant difference. Keep a log of how much weight you lift, or how far you swim/run, and you will find it really helps keep you motivated. One concern that many women have with lifting is that they will get "bulky" and look masculine, but this is not something to be concerned with. It is incredibly hard for women to bulk up, and you can't do it by accident. That being said, make sure your lifting remains challenging, going up when appropriate. Too many women stick with the super low weights, and are just going through the motions, not actually helping themselves.

As a final thing, I have one suggestion that may sound a little strange. Only weigh yourself once a week, preferably at the same time of day. Many people will constantly weight themselves, and get discouraged that nothing is changing on an hourly basis. These things take time, and if you watch the change too closely, you'll lose motivation.

Please PM me sometime, and I will give you my direct contact information. Fitness is my hobby, so I'd be more than happy to hold your hand to guide you toward your goal. I know enough about it that I'm confident I can get you there if you stick with it.
-Umaro

EDIT: My offer goes for anyone interested, just PM me.
 
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Briannaa

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Ok
try running or pick up a hobby like basketball.
do the tread mill for 30 minutes a day btw run on your toes OR walk with your arms swinging at a 90 degree angle do this every day cept on weekends <---you need rest

for the meal plan
breakfast
either:
-cheerios or any kind of healthy cereal no kiddie brands !
-oatmeal with fruit [bananas, apples, pear or an orange]

snack
a fruit you didn't eat for breakfast its good to mix it up
or a nature valley bar

lunch
a sandwich on multigrain bread [lettuce, light mayo or none at all, tomatoes, carrots, 2 slices of turkey]
-fruit
or
-yogurt
 
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Umaro

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Ok
try running or pick up a hobby like basketball.
do the tread mill for 30 minutes a day btw run on your toes OR walk with your arms swinging at a 90 degree angle do this every day cept on weekends <---you need rest

for the meal plan
breakfast
either:
-cheerios or any kind of healthy cereal no kiddie brands !
-oatmeal with fruit [bananas, apples, pear or an orange]

snack
a fruit you didn't eat for breakfast its good to mix it up
or a nature valley bar

lunch
a sandwich on multigrain bread [lettuce, light mayo or none at all, tomatoes, carrots, 2 slices of turkey]
-fruit
or
-yogurt


I don't mean to offend here, but I think you've been a little misinformed on what to eat.

In general, if you read about a diet food from a diet people will sell you, it's not what you want to eat. So when you say cereal for breakfast, it's not the best option. Even something that looks healthy, like Raisin Bran, is actually not very.

The true trick is to eat the most simple choice you have. Foods that have not been processed will inherently be better for you. So rather than eating Cheerios, eggs and a piece of wholegrain toast would be better. Cheerios aren't terrible, but it does mean you'll be getting more calories from carbs overall, which is usually not what people want. If you have a choice between types of calories, protien(from lean sources) is nearly always better.

I'm also going to have to disagree with eating yogurt. I don't know how, but the yogurt industry has convinced people it's healthy, but that's just not the case. It is usually high in sugar, as well as calorie dense. 1 cup of yogurt may only have 100 calories or whatever, but that clearly isn't going to fill you up, whereas one serving of chicken has 110 calories, and will fill you up.

In trying to eat right, the most important thing to remember is that what you eat is more important than how much you eat. You can eat more good calories per day than you can eating bad within reason, so it makes dieting easier too.
 
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blessedmomof5

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:thumbsup:Agreeing with everything you said....especially about protien over carbs...

I don't mean to offend here, but I think you've been a little misinformed on what to eat.

In general, if you read about a diet food from a diet people will sell you, it's not what you want to eat. So when you say cereal for breakfast, it's not the best option. Even something that looks healthy, like Raisin Bran, is actually not very.

The true trick is to eat the most simple choice you have. Foods that have not been processed will inherently be better for you. So rather than eating Cheerios, eggs and a piece of wholegrain toast would be better. Cheerios aren't terrible, but it does mean you'll be getting more calories from carbs overall, which is usually not what people want. If you have a choice between types of calories, protien(from lean sources) is nearly always better.

I'm also going to have to disagree with eating yogurt. I don't know how, but the yogurt industry has convinced people it's healthy, but that's just not the case. It is usually high in sugar, as well as calorie dense. 1 cup of yogurt may only have 100 calories or whatever, but that clearly isn't going to fill you up, whereas one serving of chicken has 110 calories, and will fill you up.

In trying to eat right, the most important thing to remember is that what you eat is more important than how much you eat. You can eat more good calories per day than you can eating bad within reason, so it makes dieting easier too.
 
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LoisGriffin

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As no one has said this yet I will:

Before started any fitness program please go visit the doctor first.

Its really important for anyone who is obese.

I don't believe in diets. Its a lifestyle change.

Umaro has some great tips. I started looking at the ingredients of the so called health bars. Yuk! Far too many and I don't understand half of them. I found Nakd bars which are amazing (small UK company). They only have 5 ingredients in their bars and are very tasty.

Umaro I am curious for your opinion on Greek Yogurt? I find it more filling then normal yogurt and tastes much better.
 
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DaisyDay

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I think you should watch the show Biggest Loser Edition in your country. You can learn and acquire tips and ways on that show on how to lose weight most especially it comes from professional health instructors. Well, for my personal experience, aside with proper diet, exercise and enough sleep. Try to take a natural weight loss supplement! It will really helps you a lot! I heard that Maxalife Company released a health supplement called "MX Slender Factor", a natural weight loss supplements packed with nutrients proven to help the body convert food into energy and burn fat. Have you heard about this product recently?
Spam #3.

Three out of five posts spamming for the same company.

Yes, I've heard that product "Slender Factor" before Zeychee45. In Fact, we're planning to buy that supplement, maybe next month. Still budgeting mode. Hope they open for promo. Slender Factor is designed to be part of a weight control program that will assist in appetite control within our body. Graving to have this one.
Wow, what a coinkydinky - two newbies love the same company.
 
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keith99

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Alright, I'll share what advice I can.
...
First and foremost, the absolute most important thing you can possibly realize is that a plan will only work for you if you stick with it. I think this is where most people fall short, and get discouraged. Do not attempt any of those fad diets or miracle pills or what naught. Even if the plan doesn't give you results as quickly as others, if you stay with it in the long run, you are much, much better off.
...
Bolding mine.

Umaro's entire post was good, but this part especially the bolded part is far and away the most important.

I'm big. I've always been big. Sometimes fit, sometimes not so fit.

Most important thing in excercise is consider what you like. Oh perhaps throw ina bit of things you do not like, even things you hate, but get a lot of it doing things you like.

At your starting point bird watching would help, even if much of the time yuo are not 'excercising' but just standing and looking (and moving a couple of feet to the right to get a better look, turning around because yuo hear something...) playing fetch with the family dog. Yea the dog is working far more than you are. But bending, picking up the ball and throwing it and occasionally hugging and petting the dog add up.

Swimming and cycling are excellent workouts, low impact so low chance of injury. Only downside is they are also easy to loaf at. If you run try for the beach, or even UNPAVED ground. Pavement or concrete make it easier to put in more distance, and far easier to get hurt.

Final point, everyone is different. Learn from others but remember to stick with what works for you.
 
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