Where do I start?

Meelich

Hi there,

In summary, am very overweight/obese, very unfit, last night my six year old told me I had a 'weight problem'.

Where do i start to change things - I work fulltime/have two small kids (one of whom doesn't sleep), and have no spare time. I'm exhausted most of the time and eating to prop myself up, hence the weight gain....I've gained four stone fairly steadily since I got married 10 years ago and look dreadful. I've never had any kind of exercise habit - was crap at sports at school so always on the subs bench and ended up with no interest in sport as a result which I'm paying for now. My wardrobe has clothes size 10 to 18 and the sizes just keep getting bigger :mad:

I have started more diets and exercise programmes over the years and not stuck, or lost the weight and then put it all back on.

I have a total dependency on food - how do I break it?
I need to incorparate exercise into my routine so it becomes a habit - how do I do that?

Or do I just resign myself to being this size and having low energy forever?

Note, I'm female, early 40s and need to do this really cheaply. If you tell me the answer is to get a trainer how much am I looking at and if so how do I find a good one?

thanks

robodonkey

Hi Meelich, first off, well done on posting up looking for info!
A positive first step.

Now, there's no magic wand here, but all you have is bad habits.

Pick a start day, say this Friday(!), and on do this:

Week 1 ->

Friday:
(1) Weigh yourself
(2) Take a photo
(3) Grab a small notebook, sticker on the front your photo and your weight.
(4) Grab 1 15 minute walk
(5) Eat 80% of what you would normally

Saturday:
(1) Grab a 15 minute walk
(2) Eat 80% of what you would normally

Sunday:
(1) Grab a 15 minute walk
(2) Eat 80% of what you would normally

Monday:
(1) Grab a 30 minute walk
(2) Eat 80% of what you would normally

Tuesday::
(1) Grab a 30 minute walk
(2) Eat 80% of what you would normally

Wednesday:
(1) Grab a 30 minute walk
(2) Eat 80% of what you would normally

Thursday:
(1) Grab a 30 minute walk
(2) Eat 80% of what you would normally


Friday:
Congratulate yourself!
have a weigh in and plan next week as follows ->
Simply reduce intake to 70% and up the walks by 5 minutes

Later on, when you have an exercise vibe going, you might address your food types, you know, get rid of the junk bits and add in fruitinstead.
Bit for now, just get up and get out the door.

All you need is a pair of runners and a good attitude, you have both

Roger Marbles

Check out Mark Sisson's primal blueprint would be my advice. He has a blog as well www.marksdailyapple.com.

The nuts and bolts of it is to cut grains from your diet, and get your calories from good fat and protein sources for the most part with veg and some fruit (don't go overboard on the fruit and get it from natural sources, not from juice drinks)

Cut out the grain (cereals, bread, pasta, porridge, cake, biscuits etc) products completely and you will feel better and see great results. Also go easy on the starchy tubers (potatoes).

The beauty of such nutritional plans as well is they are quite satiating compared to conventional diets.

Throw in some resistance work/weights (kettlebells, bodyweight stuff whatever keeps you happy really) and go for it.

The majority of your success will be dependent on the dietary changes you make, not cardio.

metamorphosis

As much a fan as I am of Sisson, i'd think that something as large a change to the OPs diet will most likely be failure.

G86

What weight/height are you?

What's your current diet?

Start of slowly, cut down your portion sizes, cut down on chocolate etc., and try to get in some kind of exercise daily - even if it's only a long brisk walk in the evenings. The evenings are long now so there's no excuse not to get out for a walk and sure you could take the kids with you. Check out dotcomdollys log on here, she has kids but still fits her workouts in around them.

Try www.fitday.com, you can log in your daily food intake and it'll give you an idea of how many kcals you're taking in and just how much you're eating - sometimes it's very easy to kid ourselves when it's not written down on paper. Also, check out the stickies here, there are some great basic nutrional guidlines to follow. You don't need to get into the nitty gritty of macro nutrients etc yet, just focus on eating less and moving more, and you'll see improvements in no time. If you can join a gym, a decent weight training program would also be of huge benefit in changing your shape for the better.

gigawatt

if youre having issues with eating because of fatigue or emotional eating i can recommend alan carrs book i can make you thin. it'll get you thinking about what you are putting in your mouth its a good first step to losing weight.

Amtmann

Meelich wrote: »

I've never had any kind of exercise habit - was crap at sports at school so always on the subs bench and ended up with no interest in sport as a result which I'm paying for now.

Hi,

Like you I also have zero interest in sport (either watching or doing). I have changed the habits of a lifetime and now keep myself fit by cycling on a stationary bicycle at my gym. That's all I do cardio-wise. I do it six or seven days a week for at least 45 minutes each time. It's not sport to me; it's just exercise, and it makes me feel good.

Bottom line, you don't have to like sport to exercise. They're two completely different things. Hope that helps a bit by putting your mind at ease.

Roger Marbles

metamorphosis wrote: »

As much a fan as I am of Sisson, i'd think that something as large a change to the OPs diet will most likely be failure.

Based on what?

Diet here is fundamentally the issue and no amount of cardio advice is going to get away from this. I think commenting on someone's ability to make a large change to their diet without truly knowing them is poor form tbh, encouragment would be more positive for the OP and realistic in this setting.

If you have ever tried it or looked at people's experiences (success stories on his forums and blog) you will find it is quite an easy, healthy and enjoyable way to lose body fat, retain or even gain lean body mass.

Meelich

Guys, thanks so much for all the replies.

Robo - I like the idea. Reducing my intake by 20% - well I could make an approximation given I'm not tracking it at the moment. The daily walk would really help. i guess I'm a typical mammy however in that I do everything else except stuff for me and it is hard to prioritise the time over other things and then end up flopping on the sofa exhausted! (Oh well).

Roger, thanks for the link - I have to say I'm really impressed by this chaps regime, however it looks very daunting to me. Is it best to try to make a seismic change or to take it in little steps? To be honest at the moment if I could make any step at all I'd be pleased (as opposed to wholesale change. As for looking at success stories - yes I have - I have read 'Body for Life' about five times now and find it hugely inspiring and started the BFL programme four or five times but fallen by the way side every time when some family or work drama arises or child gets sick. You name the programme, i've started it.

G86, I'd be embarrassed to put my weight and height up here except my BMI is deffo over 30 and I had my body fat measured by a trainer last September and it was at 30% and i've since gained 20lbs so it's even higher than that now. Thanks for the link, Fitday looks very interesting, easier for me than a notebook as I reckon I could log on to it from work as well so very handy. I will also go and check out dotcomdolly (what a great name).

Gigawatt, I have tried Alan Carr's book and it didn't work for me. Paul mcKenna's either unfortunately. Guess my mind doesn't work like other people's.

Tremelo, I know what you mean, however, I associate it with the being rejected to play/being told I was rubbish when I couldn't catch the ball and find it very hard to distance myself from it.

My other difficulty with any regime is it has to be stuff the whole family will eat. I'm fairly organised in that I plan menus for the week, shop at the weekend, pre-cook stuff and freeze it - it's the only way with both of us working full time where we both get to eat something reasonably healthy and together as a family however my kids and husband are fussy eaters so it's a bit limited. And I don't think my problem is my breakfast/lunch/dinner, my problem is the sweet snacks/toast with jam/lattes/biscuits in between and my incredibly sedentary lifestyle.

Thanks guys. I will mull over all your advice and try to seriously work out a simple plan. M

Birdie086

Hi meelich, I think I know how you feel right now, my wieght has been catching up with me the last few years was beginning to completely take over my life - as in my confidence was really starting to suffer etc. In january I joined weight watchers and have been follwoing the new propoint porgramme. However, I am not completely obsessed with tracking and pointing. I am trying to reign in my eating habits.
The big changes I have made are -
1.cutting down on alcohol - my job is very social one and was having post work drinks too many nights so I cut that right to two nights.
2. - starting to cook properly replacing processed stuff with fresh ingredients (you seem to have that one covered already). I also reduced the amount of takeaways ordered and gorged on!!!
3 - replacing crappy snacks - biscuits, buns etc with fruit
4. swapped cheap with sliced for wholemeal bread
5. regards excerise I started walking again and that immediatly made me feel better and just in last two weeks have rejoined the gym after a very long time. I also hate sport and have absoloutley no cordination but have found a love for spin class, it is tough and not for everyone, but I bet if you can find a get to a gym that has a good selection of classes you will surely find one you like - just be open minded. I also found I love using the wieghts and am gonna try and get into using these properly - very good for us ladies!!!

Since january I have lost just over a stone. It is coming off slowly but as you can see its manageable even just be reading the forums around here you will get some great advice re nutrition and excerise. Forget the word diet.

By the way I have in total about 5 and half to lose, I have said goodbye forever to one stone already and and about four more to see off. I have given myself the whole year to work on it rather than starving, losing, gorging and gaining.

Good luck with you journey

Roger Marbles

Meelich wrote: »

Roger, thanks for the link - I have to say I'm really impressed by this chaps regime, however it looks very daunting to me. Is it best to try to make a seismic change or to take it in little steps?

No problem. He's 57 by the way.

Regarding seismic change or small steps, I don't think it's a seismic change to ditch processed food and eat natural stuff but that's just my opinion. For you, it could well be different and I appreciate that.

But if you try avoiding the grains for one week, I almost guarantee you will feel less bloated, more energetic, look and sleep better. It seems to be an almost universal experience amongst those who live this way:

[url=]http://www.marksdailyapple.com/forum/forum4.html[/url]

Most other "diets" leave you the opposite..hungry, tired and craving stuff all the time. Try it out for a week, what have you got to lose?

The choice is yours, ultimately no amount of advice given here will change that. You have the information, it's really up to you from here.

Just don't set unreasonable expectations, it's a journey not a race and if you are gong to measure your progress, do not rely on a weighing scales alone. Your body is 60-70% water for a start so fluid changes lead to often sizeable changes in overall weight and a scales tells you very little about changes in body composition (loss of body fat).

Do this and a bit of whatever small amount of activity/sport you like: walking, skipping, running, cycling, kettlebells, swimming you name it.

All the best.

goz83

Hi Meelich,

The part that got me was where you said your 6 year old told you that you had a weight problem. I never use boards to profit, it's against the rules, but have you considered hypnosis? If you live in Dublin, I would be willing to provide you with hypnosis free of charge to get you started on your weight loss. It's all about changing your relationship with food and of course, helathier food is better, but the body like slow changes. This would help the weight stay off. Fast weight loss almost always piles back on....and then some. Birdie was completely right in her suggestions. If Dublin is no use, I run a register of qualified hypnotherapists (a not-for-profit organisation). I have therapists in most counties and I am confident I could find you a very cheap deal, or perhaps a free session or two. I would at least be able to get you a free consultation with one of the therapists. If you like, you can get in touch with me here and I can PM you the details you need.

Meelich

Thanks everyone.

Birdie - well done on the weight loss and on making the changes to make it happen. Keep it up! You are well on the road now to your goal.

Roger, yes it is a journey, you are right. I guess it's hard to change the habits of a lifetime. For me I'll start with smaller steps.

Goz, thank you for your message - I will pm you.

Bye for now.