Could anyone help me?

[Lik3]

It has been a while since I have exercised at all. I am obviously sedentary. I have more than 50 pounds to lose. I wanted to lose weight because of the stress, the amount of medication that I take, the illnesses that I have, the numerous doctors and specialists I have been seeing, and self-consciousness about my appearance. I am 42 years old and I am ashamed to take the amount of medication I take. I know that if I hadn't gained weight, then things would be different. My question is, where do I begin in terms of diet and exercise? This is my 4th time I am on Weight Watchers, but I realize that I have the same diet mindset. Could anyone help me?

 

[MustardSeeed]

What kinds of food do you eat on a daily basis? What kind of exercise do you like to do? I enjoy HIIT and weight training so it's become apart of my lifestyle. I tried long distance running and I hated it so I couldn't stick to it. Choose foods that you like to eat and modify the way you cook them or eat them in moderation. That has worked for me in the past

 

[ByTheSpirit]

If you haven't exercised in a while it is wise to start small and slow.

Keep a journal of what you are doing and make realistic goals for yourself, because it will keep you focused and motivated.

Saying I want to lose 10 lbs in a week or even a month is a bit unrealistic, one month is obviously more plausible but keep the goals within reach. You don't want to set goals for yourself that you do not reach and then quit trying.

So for exercises themselves, walk. Cardio is by far the best thing you can do for yourself because it will accelerate your heart rate, increasing blood flow and increasing body temperature. Also the more oxygen you get in your system will help with the stress and anxiety too. Once you get comfortable walking, then you can consider jogging/walking. But again, small steps. Walk for perhaps 1 mile a day and if you can't do that do half a mile, just don't give up!

If you can manage any exercises, push-ups and sit-ups are great! Using your own body weight as your "weights" also makes exercising more convenient because you can do it anywhere without fear of ridicule you may get at a gym.

If there is a shana nearby you can visit that would greatly help shed those pounds as well.

As far as food goes, cutting way down on sugars and fatty foods will do more than any diet or specialty food could. If you can go lite on meats or even cut them out completely that would also do a lot to help.

I served 13 years in the military and coached a few of my Soldiers through some weight issues so I know a thing or two. Hopefully someone here is more of a professional in the field, but either way I wish you the best!

Set goals, be realistic, track progress, DONT GIVE UP!

 

[LastSeven]

It's all about the sugars man. I wouldn't worry about so called fatty foods as much as I would about sugar. Sugar is very addicting, so extremely difficult to cut out of your diet but that's the key.

Also, train your stomach to expect less food each day. That means feeling hungry and not eating (or not eating much) while your body adjusts its expectations. You can still go to Wendy's but order fries only or a sandwich only, not both. Also drink water with your meal, not pop. You don't have to go uber healthy to lose weight. Just eat less food and eat less sugar because sugar turns to fat.

 

[LastSeven]

Don't try to go super healthy because you'll hate it and you won't be able to maintain it.

 

[Lik3]

Thank you, all, for all of your advice.

 

[Stellar Vision]

My question is, where do I begin in terms of diet and exercise?

I can't recommend enough watching Dr. Michael Greger's nutritionfacts.org videos on YouTube.

NutritionFacts.org

He does nothing but cite scientific literature to explain what the implications of certain foods are on particular health issues.

It will give you a good bit of knowledge to base your future dietary decisions on.

 

[Albion]

I agree with what others have said. Cut out sugar. And start exercising, probably by walking. Neither of those is difficult to work into your daily regimen.

 

[macek]

I would also recommend cutting sugar and overly fatty foods from your diet. Sugar especially is troublesome because its addictive, spikes your internal sugar level and makes you hungry afterwards. Its okay to reward yourself a cookie or two once in awhile, especially when you meet your goals as a reward for good work but really cut down on that poison.

As for exercise, start small so your body adapts. if you can walk comfortably then go out for a walk everyday if that is possible. What i did was i got on a train and traveled a mile away and walked home. Don't know if that is something you can do but that way, you see you cant slack off and you will walk that distance. Its important that you are consistent in your endeavur or you might slip away into old habit patterns. If you have a friend/dog take them with you so you will have support and wont slip so easily. If you are alone in this you still can do it but be persistent. Consult with your doc beforehand though.

You will have to be patient as its a lot easier to gain weight than to loose it. But be persistent and consistent and ask God for help and you will succeed i guarantee you that.

Its hard to start but it gets easier as time passes. Give yourself a realistic goal and don't give up. If you feel like hopeless come here and we will encourage you.

We all cheer for you, brother

 

[Hearingheart]

Yes, reduce sugar! That will make a huge difference. I swim laps. There is a lot of resistance in the water.