Where do I start?

MMW

Hi, hope this is in the right place, needing a little help.

About 2 years ago I would be found defending the lipotrim method, I did lose weight at the time(almost 3 stone) and felt life was great, all I needed was the 'quick fix', the 'jump start', I doubt I need to spell it out but lets just say that square one is a familar place.

I don't want this to become a lipotrim thread-there are many already- I just want to explain my previous mindset.

I know the theory, eat less/exersise more, but as with my other previous attempts to loose weight/get in shape this was always done to the extreme. eat less = lettuce and tomato 5 times a day. exersise more = 7 days a week in the gym. No prizes for guessing how long I lasted on each attempt. I now realise that you can't becone size 10 overnight and a bit of effort goes a long way, my problem is where to start?

I'm looking for advice on what to do first, baby steps to big steps........

I gave up smoking 5 weeks ago (after 14 yrs), just stopped, not doing that anymore and for some reason I have no cravings, like I was just in the right frame of mind-the right time for me, and I think(hope) its the right time to do something with my body now aswell, especially as I'm not picking all day like I was the other 500 times I 'gave-up'

Thank you all in advance for any advice or information you can give,

M.

30 yr old female
5ft 8
18 st
Currently no/little activity, (the little is running after my 4yr old, I doubt the wii fit counts!)
Diet:woeful

tribulus

First steps would be having a very thorough read of the stickies at the top of the forum to get some basic nutrition knowledge.

Then, reduce your cals, eat more often with this reduced amount of calories. Aim to over time have 5-6 smaller meals a day.
Try to eat less carbs.
Choose better carb sources when you do eat them.
Eat more protein, progress to try and eat it with every meal.
Eat more healthy fat.
Eat lots of veg.

Start learning how to plan ahead for meals. Not everyone has iron will power and if you don't have the right choice at hand (e.g a prepared meal for lunch) you will more than likely get the easy option (e.g processed sandwich and chocolate bar)

Try to get some planned exercise everyday. Even just a half hour walk. Over time try to progress it to a longer walk or walk/run or join a class in the gym etc whatever activity you enjoy doing, there has to be some activity you enjoy!

There's plenty of things to work on there. Just focus on trying to add one of them at a time - if I had to pick 3 straight off I'd say, reduce your overall calories, eat more often and get *some* form of exercise everyday.

Again if you have a proper read of the stickies they'll explain how to calculate your calories, what carbs are good/bad, sources of healthy fat etc.

Best of luck.

Colm_OReilly

+1 on what trib said.

Start doing something, then read some more and adjust your training.
www.simplefit.org is a site I'd recommend as well.

kazzer

I think the problem you are having is that of living in extremes. Either very overweight/unfit/crap diet or constant gym/very restrictive diet. I think its a problem for many people.

So how does one avoid living in extremes?

Dudess

This is a cliché but worth repeating - don't think of it as a diet, think of it as a lifestyle rehaul. Diet means temporary, lifestyle rehaul means permanent. It should be how you aim to live the rest of your life. And that doesn't mean cutting out chocolate completely, so if you have a craving and end up caving in occasionally, don't give everything up, just get back on track.

celestial

My number one tip to you, if you fall for the 'all or nothing approach' is to allow yourself see some results. What I mean is that the reason people give up or adopt an all or nothing approach is that they don't get to see how they can get fantastic results simply by doing things by the book.

If you are 18 stone you are going to see results almost straight away simply by following the principles outlined above. Eat less and eat less of the wrong things. Don't get too bogged down or hung up in the details of what you are eating - at least not for now - just cut out junk as much as possible and really - eat less! Eat only when hungry and get out doing something you enjoy exercise wise.

Think of this as a project in which you are building blocks - you're not interested in where you're going - your focus is the journey, doing things step by step and allowing the results to motivate you every step of the way.

Dudess

I disagree with "eat less" - eat less what? Pizza? I seriously think some people are so uneducated about food and nutrition that that's what they'll take from it - "ok, well I can still eat take-aways, I'll just have less of them though". Or some people might interpret it as advice to go hungry for long periods of time.

It should be "Eat less calories" - this can still mean plenty of food, but just the right types.

celestial

Dudess wrote: »

I disagree with "eat less" - eat less what? Pizza? I seriously think some people are so uneducated about food and nutrition that that's what they'll take from it - "ok, well I can still eat take-aways, I'll just have less of them though". Or some people might interpret it as advice to go hungry for long periods of time.

It should be "Eat less calories" - this can still mean plenty of food, but just the right types.

Well I meant eat less calories. I mean eat less of everything - and I did say eat only when hungry. I don't think people get fat from eating too much junk as they do from eating too much of well, everything really.

litup

Echos of what the folks above said, but what is working for me is:

-Portion size: Buy a kitchen scales. Work out correct portion sizes/calories per portion. Weigh everything. After a while you will get used to what a reasonable portion size is.

-Small steps: It may seem like a huge task to get in shape but you have all the time in the world to do it. Don't say I want to be x size/weight by x date. Your goal is to be healthier. Give yourself a new task each week, such as reduce portion sizes, eat more veg, walk a little bit further etc. Eventually they will all be part of your routine.

-Educate yourself: Read this forum. Read the nutritian and diet forum. Learn more about how your body works, what works for you etc.

-Keep at it: Just keep going. This is how you live your life now. Don't give up if you slip up/don't see results/reach your ideal weight.