Where to start.... - Weight Loss Message Board

Anon1 · 04-09-2004, 03:51 PM

Ok, I could use some advice. I have gone from 115 pounds in high school to 195 pounds at age 27. I "know" what I need to do, but I have a hard time doing it. I am in school full time and just do not have hours to exercise. I get up at 5:00am and have to leave home at about 6:00am to get to class. Then I'm in class until 5 or 6pm. I come home and study for about 3 hours per night. I have tried cutting back how much I eat and replacing unhealthy foods with more veggies and lean meat. However, I usually feel horrible by afternoon.

Most of the day I feel so completely exhausted that I have a hard time even getting up and walking out to my car at the end of the day. I am fed up with being to heavy to fit into the clothes I like. I'm tired of not feeling attractive no matter how often my hubby tells me I am. And I am sick of gettting short of breath from walking into the building from my car!

I tend to start out an exercise program too *stong* and end up walking about 3 miles to start. Then I am soooooo sore the next day that I don't walk again. Then I just make excuses.......

I am 5'7" and would like ot weigh around 125 or so! So I need to lose about 70 pounds. I just cannot believe I have allowed my weight to creep up this high

Any advice on how to get started would be appreciated. I need all the help I can get to get my life back under control!

csoar2004 · 04-09-2004, 04:24 PM

I'm full of it!

(Advice! advice! lol).

I'm a huge fan of the Fat Flush Plan, myself, having lost 58 pounds and at least 23 inches on it.

It's a low carb, 3 phase eating plan with emphasis on promoting liver health (the liver is the body's prime fat processor) and eating whole, fresh foods.
AND (here's the BEST part!) it gets rid of cellulite. No joke! (I'm still dancing over that one, I tell you what!)

Anyway, if you feel that the diet is too restrictive for you (phase 1 is a bit of a trial, but P3 is easy-breezy!), you can make some basic dietary changes that should help you lose weight:

1) stop eating the whites (white flour, sugar, salt, bread, rice, pasta). Stop eating highly processed stuff like chips, box dinners, etc. Stop caffeine, alcohol, soda pop.
2) Eat lots of fresh vegetables, a couple of low-glycemic fruits, and about 10 oz. lean protein every day. Eat every 2-3 hours. Drink AT LEAST a half gallon of water per day! Go for whole grains (amaranth, quinoa, brown rice)
3) Eat 2 Tablespoons of Flax seed oil per day (it makes a GREAT vinaigrette, but you cannot cook with it. It is too fragile and heating it turns FSO into a transfat).
4) exercise. walk briskly for 2-3 miles about 3x per week. Try doing pilates or yoga or other stretching exercises. Rebounding (think: mini trampoline) is EXCELLENT exercise and very low impact not to mention easy!

Quote:

Originally Posted by anon1

I am in school full time and just do not have hours to exercise. I get up at 5:00am and have to leave home at about 6:00am to get to class. Then I'm in class until 5 or 6pm. I come home and study for about 3 hours per night. I have tried cutting back how much I eat and replacing unhealthy foods with more veggies and lean meat. However, I usually feel horrible by afternoon.

Have a protein smoothie for breakfast (use whey protein powder, frozen fruit, water, a Tablespoon of flax seed oil. If you need it sweeter, use Stevia - the only sweetner out there that does NOT trigger an insulin release) in small amounts (it's 300x sweeter than sugar). Take chopped veggies with you to snack on. If you have access to a fridge @ school, take boiled eggs for snacking. Having a little protein with each snack and at least 4 oz (cooked wt!) protein with your meals will help you get over the late afternoon "outta gas and craving sugar" blues.

Take a 32 oz water bottle with you everywhere. Every time you empty it, fill it right back up and keep drinking!
You need to plan ahead in order to be successful. Put some food prep time in on the weekends: chop veggies, make some meals ahead of time (like meatloaf, or cabbage soup) and freeze in 2 serving sizes. This not only makes dinner prep during the week easier/faster, but also gives you a choice of protein to have @ lunch.
If you can't take your lunch to school and hafta buy it: go for grilled protein and salads. Quiznos and Subway both have salad options. Stay way far away from fast food. It's loaded with fat, transfats, salt, and empty calories.

You WILL have to make some lifestyle changes. Expecting to lose weight or lose weight and keep it off, while returing or continuing the lifestyle that made you fat in the first place is ILLOGICAL! (no, I'm not Spock! LoL).

Good luck!

charli
highest wt: 233
SW: 203
CW: 146
GW: 146
on the Fat Flush Plan for life and perky to the max!

SnoBunE · 04-09-2004, 04:29 PM

Well, you've come to the right place for starters. I know it's hard to just ease into an exercise program, but start with walking for 20 minutes, not fast, but just an easy stroll, so that you get used to the activity. Then, when you're more comfortable, you can add faster intervals to your walking. Also, get some good shoes if you don't already have them. It makes all the difference.
As for eating, start keeping a diary of everything you eat. If you can, write down the calories of those foods as well. Try adding some whole grain foods and fruit to your diet. And drink lots of water! That might be why you feel sluggish in the afternoon. Water is a very powerful thing. If you're getting slightly dehydrated by the afternoon, that may be why you have a slump. And try to get enough sleep. Studies have shown that sleep deprivation can halt weight loss.
And one more thing, if you can lift some light weights 2 or 3 times a week, that will also help. Because the more muscle you have, the more calories you burn, the more weight you lose.
Ok, I'm done rambling now. haha If you have any questions, just ask! Good luck!

SnoBunE · 04-09-2004, 04:34 PM

Thanks csoar for posting all that info! I've been trying to find your fat flush plan on this site, but couldn't.

llamamuffinmama · 04-09-2004, 05:10 PM

something that was helpful for me when i had a lot of weight to lose was setting short term goals. i was 255 (5'9) and wanted to lose 100 pounds, but that huge number psyched me out so much it was overwhelming and i didn't know how to start. so instead i decided to shoot for 230 and then 210, then 190, 180, 170, 165, 160...(this is where i am now).

i lost the weight by going vegan and watching fat intake along with regular moderate exercise. i also cut out the empty carbs and overprocessed foods. but i do eat a lot of good carbs like whole grain cereals and breads, whole wheat/flax pasta, brown rice, potatoes,etc. plenty of lean protein from soy products, beans, whole grains and vegetarian "meats", and lots of fresh fruits and veggies. lots of water all the time and a cup of herbal tea before meals when possible.

good luck whatever you decide to do.