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Where do I start?(9 Posts)
I need to lose weight - I feel tired all the time, my back aches and even a short walk leaves me out of breath.
I'm 5ft and weigh 14st 11 pounds - I want energy to run round with my kids, I want to stop feeling self conscious about myself, I want to feel comfortable in my own skin.
It's been along time since a tried to lose weight and I just don't know where to start. I know small steps can make a big difference so please could I have some tips/advice?
Hi Teobeo, well I'm exactly the same at the moment I was out with friends at the weekend and they were all so slim and looked great (they all have kids, some younger than mine so I couldn't use that as an excuse ) and I came home and felt crap about myself. So yesterday I sat down with the my fitness pal app and planned out my week I then went for a half hour walk and that's my plan for the next few weeks and hopefully as the weight comes off ill up my exercise and get back to running and eating healthy again. It's so hard to know where to start I know I feel the same so I thought I'm going to keep it simple 3 meals a day which are low sugar high protein and small bit of carbs No Snacking (this is my downfall) and no alcohol (during the week and none at all for the next few weeks) I feel crap too no energy and just generally unhappy so hopefully I'll even just feel better from these changes even if the weight is slow to come off I've about 3st to loose. Hope that's of some help - have you any plan of attack in mind??
Ohh and I meant to say drinking lots of water too, in place of snacking, and even as soon as I get up a pint of water before breakfast😉
I'm slightly further along from you, but with the same sort of starting point. I was 14 1/2 stone and now I'm just under 12, and hoping to lose another 1 1/2 stone. The way that has worked for me has been taking it slowly, small changes, and not getting discouraged if I splurge a bit. So for me, it would be something like:
Walking instead of driving to the shops (obviously depending on how much you need/how far away you are), ditto with work (if you work outside the home). If you have to drive to work, is it possible to park the car a bit further away and walk for 15 minutes or so?
I really cut down on alcohol - I didn't have a habit, but I now drink only occasionally.
Vaguely following the S diet - no seconds, no snacks and no sweets (ie puddings) apart from days that start with an S - so basically, two days a week for indulging yourself, but be good for five of seven days. I don't beat myself up if I break it, but I try to bear it in mind.
Portion size - smaller plates really helps with this! I've definitely cut down on how much I eat by using smaller plates, and because the plate looks just as full I don't feel like I'm eating less.
If you have the time, cooking everything from scratch, and (you may already do this) taking lunch to work rather than buying a sandwich.
How old are your children - is there something you can do as a family which involves gentle exercise? Things like parkrun are really good as they are free, really family friendly, and involve a bit of community feeling. Depending on where you live, a park/beach/the moors are amazing places to do a bit more exercise than normal, and every little bit helps.
When you weigh yourself, try to do it at the same time of day each time (I generally do when I first get up in the morning) so it is consistent, but don't weigh yourself too often - once a week max, and probably less frequently - it is quite disheartening not to see the number come down! Go by how your clothes fit too.
Sorry if all this sounds massively patronising, and I don't know your circumstances re partner/age of children/financial standing etc, or what you are already doing that is absolutely the right thing to do. I hope some of this helps, and remember, think long term - don't worry if it doesn't feel like it is working immediately.
through, how do you maintain your motivation?
Definitely small steps at a time, once something becomes habit then you step it up another notch, this way you are way less likely to rebound. Also, expect and plan in your treats, life is too short to deprive yourself just consider if it is worth it. Is it worth eating a load of bread/toast/cake/choc on your own because you are emotional? No. Is it worth helping a close family member celebrate their birthday with a piece of cake and a glass of bubbly? Yes. It is emotionally and socially worth it.
Motivation does wane, your mind is like a muscle. You need to practice and use it for it to be normal. At the moment you are not going to be motivated constantly (even a very slim person can't always be motivated in something that is hard). It ebbs and flows and sometimes you have to have a rest and take a back seat with it then the new wave of motivation comes and you go again. In the rest, nothing bad will happen, just be cool about it. By ditching the guilt that dieters have you will not beat yourself up causing further destruction. Good luck!
Me and my friends have done slimming world together. We made a Facebook group with all of us in so we could cheer each other on. Also there's loads of good habits you can get into around your diet. I decided to do some diet-related blogging to inspire others, so here's the result: listsforlifeblog.com/2016/05/01/6-easy-weight-loss-hacks-you-can-try-today/
A good 'small step' is to look at your caffeine intake. (Drink lots of filtered water and herbal teas instead of 'normal teas and coffees)I lost a stone (without meaning to) when I gave up a strong daily ground coffee I used to have!
Also I started eating fruit on an EMPTY STOMACH which works well for health too.
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