General health and fitness

mysteries1984

Hello

This might be a bit all over the place - mods please lock/delete etc if need be.

Basically I'm a woman in my late 20s, overweight (I don't own a scales, but am probably pushing around 14 stone or so...I'm a size 16) and have a terrible, terrible diet - mostly carbs and some junk, not a lot else. I have a gym membership but haven't used it in some time.

So - I need to overhaul my lifestyle somewhat. I'm wary of doing too much at once as I think my willpower will falter, but I'm wondering what my first steps should be towards eating healthier, using the gym properly and so on. Are there basic websites that would guide me on these, or anything like that? I really do have a truly awful diet which is probably my priority - like I said above, carb-heavy, and very little in the way of fruit and veg.

Thanks in advance

tough__cookie

Start by changing your diet, i'm not a nutritionist but do all the basics like eat more veg, fruit, drink more water, stay away from junk food. You need carbs but don't eat them too late at night try and change to brown rice and pasta instead of white,cut out white bread or start by cutting down on it or changing to wholegrain. Swap full fat milk to skimmed milk and butter to Flora etc. Watch the calories in fizzy drinks and alcohol.

These changes could make a difference and when you start adding on the exercise it should help even more!! Best of luck!!! Take each pound at a time

Beffy

I'd recommend getting a trainer to start off with, that way you have to get to the gym a certain amount of times a week. They will teach you exercises, keep workouts interesting etc. Also you might be less inclined to stuff your face with junk if you have spent time that day exercising (kinda defeats the purpose). If you have a monthly weigh in/body fat measurement once a month or whatever it gives you a goal to work towards. This worked for me anyway.

Best of luck with it!

yogasue

Well done even thinking about starting to take care of your health.

In my experience dieting only really works if you think about it ,not as "cutting out", but as "putting in". So you never feel deprived.

From now on everything you eat should have a nutritional content and not just a calorie content.
Here is a simple rule. replace all white foods (excl. milk) with their brown equivalent. White rice should now be brown- it keeps you fuller for much longer and is packed with great stuff including protein, which is essential for ALL of your connective tissue including muscle tone. White bread, is just sugar! Either have brown MULTIGRAIN (more protein) bread or oat cakes, rice cakes. Even potatoes- eat them brown- leave the skin on. Did you know that 80% of the goodness in a potato is in the skin.

Secondly eat the tastes you like? Are you a sweet or savory person. If sweet then have porridge and fruit for brekkie, but don't force this. If, like me, you prefer savory. Have a boiled egg and a slice of toast/ 3 rice cakes instead.

A good salad will do wonders for your health, but don't eat it freezing straight from the fridge, you cant taste it if its too cold. Here is how to BULK it up. Get a pack of those mixed seeds and put them , one layer deep in a dry pan on a low to medium heat and let them crackle just a bit. Have lean meat, or better still fish with your salad and sprinkle these on the top, they have a lovely nutty taste and satisfy the winter cravings.

From now on think about how you can nourish your body, not just fill it, and you will soon start to automatically choose better foods.

One exception to the not depriving yourself rule should be fizzy drinks. They serve no function whatsoever. Get rid of them. The ones with sugar set up high. low bounce in your metabolism and the ones with that junk sweetener just keep you on the sweet craving cycle. And they don't quench your thirst. They are ANTI-NUTRITIONAL.

Lastly, go have a consultation in the gym and ask them for a 45minute programme. anything more and you will be overwhelmed and anything less will not hit the magic 30minute mark. Don't be afraid to ask them questions, even after being there a few weeks. That is what they are there for.

Best of luck.

jojo1490

Hi. I admire that you have the courage to admit that you have to do something to stop being overweight. For us females that is usually one of our main problems. But it's not too late to change that, changing your lifestyle is always a good. Maybe you can start on a single goal and then from there you can work your way up. We value having a toned stomach, having bulges is not always a great thing. But when you put away all those exercise routines and fad-diets that are thrust upon you solely to sell a product or service. You need to put away all those health drinks and supplements that claim to make your life perfect overnight! Make small changes to the way you live, eat and exercise – eat a fruit, when you’re reaching for a snack or simply gorge on water when you feel thirsty.

Starting small is always good...Have Fun!!!:)

cmyk

mysteries1984 wrote: »

I really do have a truly awful diet which is probably my priority - like I said above, carb-heavy, and very little in the way of fruit and veg.

Most people, if they're honest have a pretty good idea of where they're going wrong and that's probably your first port of call.

yogasue wrote: »

In my experience dieting only really works if you think about it ,not as "cutting out", but as "putting in". So you never feel deprived.

I didn't quote the whole post, but this is probably the best post I've read here in months with advice for beginners. Start implementing yogasue's advice and you'll be on the right track.

rocinjofit

great advice. small changes will make a difference along with regular exercise, about three times a week is recommended for 1 hour long sessions. remember the first week or so will be the easiest so dont get dishartened as the weeks go on. and dont take too much notice of the scales. how you feel and how your clothes fit can be a much better gauge of how you are doing. best of luck. by the way i am very new to this site so sorry if i have butted in here, ill get the hang of this....

Orando Broom

mysteries1984 wrote: »

Hello

This might be a bit all over the place - mods please lock/delete etc if need be.

Basically I'm a woman in my late 20s, overweight (I don't own a scales, but am probably pushing around 14 stone or so...I'm a size 16) and have a terrible, terrible diet - mostly carbs and some junk, not a lot else. I have a gym membership but haven't used it in some time.

So - I need to overhaul my lifestyle somewhat. I'm wary of doing too much at once as I think my willpower will falter, but I'm wondering what my first steps should be towards eating healthier, using the gym properly and so on. Are there basic websites that would guide me on these, or anything like that? I really do have a truly awful diet which is probably my priority - like I said above, carb-heavy, and very little in the way of fruit and veg.

Thanks in advance

Best of luck with this. Just remember you won't notice the chances immediately. It could be several months of work and discipline before you notice the changes. Stick with it, find people who'll support and motivate you. Get them on speed dial. Come back here for advice and support. Despite their gruff posting exterior they're all pussycats on here!

Remember stick with it. There'll be days that you feel so crap and demotivated, those are the days you HAVE to get up and do something. Even if you just jogged for 10 minutes, round the block don't let a demotivated day slip past you. It is those days that you can actually make the real gains. They are the days you actually break through mental barriers.