Getting Started

[TeaInGlasgow]

I've been lurking these forums for a while now and have finally decided to bite the bullet and sign up to post.

I have depression and anxiety and recently went through a low episode. Prior to this episode I quit smoking and had begun snacking more to compensate. Due to the low episode instead of 'eat less, move more' I did 'eat more, move less'.

In just a few short months I have gone from a size 12-14 to a 16 and at 5'2 it isn't good. None of my clothes fit apart from one pair of jeans that I purchased in a size 16 ages ago so they'd be extra baggy.

I don't work and cannot afford the gym. I don't have any friends who I could go out walking/jogging with so I need to find something I can do alone in my flat that wont cost me anything (can't afford weights or yoga mats etc).

The problem however, is that even alone in my flat I feel stupid. I know how daft that sounds but it doesn't stop me from feeling like an idiot trying to do anything resembling exercise. I live alone and so inside nobody can see me and laugh at me and still I cannot bring myself to do it.

Have any of you ever encountered a similar issue and if so, how did/do you get past it so you can do what needs doing? Food I can deal with. Exercise though, I need help.

Thanks for sharing your post. Brave of you. Have a look at the link.

m.youtube.com/watch?v=bIXOo8D9Qsc

Remove all processed food and have fruits. You cAn do any simple movements which you feel slightly out breath, then if you can't continue stop and then start again. Drink at least 2 litres of water per day. It's a start of simple things.

Hope that helps.

Very brave of you and you have taken that all-important first step, so well done all round - loads of people never manage to quit the smoking and get off the sofa at all.

Could I ask why you haven't mentioned going running alone? You'll see on these boards a million threads advocating the C25K programme which has helped countless people shed excess weight, get fit and feel so much better about themselves (I am one of them). I'm particularly advocating this for you because I do think that exercising out of doors and getting fresh air has such a positive effect on one's mental health and general well-being. Now that the weather is getting better, you might find that 30 minutes, three times a week outside in the fresh air does a lot more to help you with your depression than exercising indoors will. I'm aware that you might feel a bit reluctant to go outside where everyone can see you (I felt like that too) but I can honestly say that no one cares and you can always get up early and go out while the streets are a bit quieter if you need to get your confidence.

Also, having a plan to follow that has fairly quick results (that's the good thing about running - you can start off barely able to jog two steps and a month later you're actually running for 10 minutes, then a month after that you can run for half an hour ... the progress you make is very motivating) will, I think, encourage you to stick with it, and there are so many threads on here that are full of women in the same boat encouraging each other on.

Coreleg

Thanks for the reply. I could probably do with upping my water intake and once I get a handle on the sugar cravings I'll be fine on the food side of things. Most of my meals are cooked from scratch and then frozen to eat through the week anyway. Lasange, pastabakes packed with veg, soup made in the slow cooker. I tend to stay away from meals or sauces from the supermarket as I cannot eat onion and it or it's powder comes in damn near everything.

lurking

Thanks for the reply. Trying to do it without help wasn't working and I really don't want to fail so hopefully I can get it right with the help of others advice. Got to say though, I smoked for 16 years and giving that up was a piece of cake compared to this.

I don't mention running because without trying to be difficult, it simply isn't an option for me. I only leave my flat to go to the supermarket close by and once every month or two i'll visit a guy friend. I'm not comfortable going out alone because of my mental health problems.

If you can start by taking the first step - literally! - I think you'll be pleasantly surprised at how quickly you notice the progress.

Why don't you do something really easy, and free, and do some youtube researching for beginners exercise routines? There are sections of most of the popular ones, like Davina, on there, and literally millions of other options. Just watch some first without doing anything, then watch one standing up, then next time try out some moves and go from there. Just wear something comfortable but that you would normally wear at home, and at this level don't worry about warming up, just carry out the exercise really gently and don't overstretch (although warming up is always a good thing usually so take it easy). Don't get put off by all the exercise gear, mats, weights etc, when I started off I did it in my underwear and a can of beans!

Really good luck :)

Thanks for your response, teainglasgow.

You are right stay away from sugar. Processed table salt, white flour and milk. Avoid using microwave as it can damage the cellular structure of the food and hinders all the nutrient useless.

It sounds you are already taking the right step. I normally tell my clients that pain is your teacher. I tells you what you need to do in order to fix the problem.

You got to move slow first, movement is life. Also it allows your blood to flow around your body.

Will write more when I have time. Daughter is calling. You are doing great!!

PS listen to Les Brown, Jim Rohn, tony Robbins. Tons of them in you tube. This will slowly motivate you. I haven't been in your situation so it's hard for me to imagine what you are going through. Will help you as best as I can.