Starting a lifestyle change - too fat to run!

louised88

Hi all,

Any advice to help me drag myself out of the pit I've dug for myself would be hugely appreciated

I'm 26, female, 5'4" and extremely overweight - 225lbs. I've always been heavy but never to this extreme. I'm working on my diet, eating a lot of protein and veg, some fruit and cutting down on processed carbs and junk etc butthis is difficult because I've no access to a fridge, microwave or kettle at work so I'm restricted to homemade soup in a flask and cut up veggies and salad. In any case I've always lost weight extremely slowly.

Previously, I used to run (more of a jog, really) and skate a few times a week, but currently I'm too heavy, it's physically a nightmare trying to heave myself around and I'm afraid I'll actually damage my knees or feet if I push through.

I do walk to and from work - 40mins each way, 5x a week, but I really want to get back to a stage where I can pop out for 30 mins in the evening and run for most of those 30 mins. Running has always been the one exercise that has made a significant difference to me weight-wise - lifting has previously changed my body composition but not helped with the weight which is the main issue at the moment.

I'm wondering - are there any exercises I could do to strengthen my knees etc in the meantime? Should I be doing any specific bodyweight exercises? At the moment I do lunges, squats, planks and wall sits at home.

Has anyone been in a similar situation and how have you handled it? I'm considering saving up for a basic exercise bike that I could use for an hour or so every day as well, if anyone could recommend where to look for one that doesn't take up at lot of space and costs <€200

Basically I'm hoping for any and all advice, I really feel like I'm at breaking point - too fat to exercise and having to constantly fight the urge to comfort eat partly due to the shame I feel at getting this bad and partly because I'm so disgusted with myself that it's hard to imagine that I deserve to enjoy my body and like myself or to be fit, to enjoy clothes shopping, to get an endorphin buzz off exercise.

hidinginthebush

Have a look at the couch to 5k programme, it sounds like it would be perfect for you, half an hour a few times a week, you start off with walks interspersed with a minute or two of jogging, that builds up until you are jogging for the full 30 after 90 days.

With regard to the food, you could make extra dinner the night before and bring that in. Say if you are having chicken, you could make an extra breast or two and have it cold with salad. Delish! Plus you will be properly full of good stuff, instead of having soup, then feeling hungry for the rest of the day and then snacking on biscuits or treats, and having no energy to do anything when you get home in the evening.

+1 on the myfitnesspal app. I thought my diet was healthy, was getting enough calories etc, but quickly realised that wasn't the case at all.

Oregano_State

I would stick with the walking anyway. Low and non-impact exercise will really help, but most of your results will be determined by your diet. Get the myfitnesspal app and track everything you eat for a week to see where you need to improve.

Exercise wise, you could try taking up swimming, it's non-impact and very good for burning calories if you start doing lengths. An exercise bike is good, but you'd have to make sure that you're working at a decent effort or you won't get much benefit from it. A rowing machine might be a better investment. It's much more intense, still non impact, and you won't have to spend half the amount of time on it. Ideally you should try to get at least half an hour of moderate exercise a day.

Transform

louised88 wrote: »

Hi all,

Any advice to help me drag myself out of the pit I've dug for myself would be hugely appreciated

I'm 26, female, 5'4" and extremely overweight - 225lbs. I've always been heavy but never to this extreme. I'm working on my diet, eating a lot of protein and veg, some fruit and cutting down on processed carbs and junk etc butthis is difficult because I've no access to a fridge, microwave or kettle at work so I'm restricted to homemade soup in a flask and cut up veggies and salad. In any case I've always lost weight extremely slowly.

Previously, I used to run (more of a jog, really) and skate a few times a week, but currently I'm too heavy, it's physically a nightmare trying to heave myself around and I'm afraid I'll actually damage my knees or feet if I push through.

I do walk to and from work - 40mins each way, 5x a week, but I really want to get back to a stage where I can pop out for 30 mins in the evening and run for most of those 30 mins. Running has always been the one exercise that has made a significant difference to me weight-wise - lifting has previously changed my body composition but not helped with the weight which is the main issue at the moment.

I'm wondering - are there any exercises I could do to strengthen my knees etc in the meantime? Should I be doing any specific bodyweight exercises? At the moment I do lunges, squats, planks and wall sits at home.

Has anyone been in a similar situation and how have you handled it? I'm considering saving up for a basic exercise bike that I could use for an hour or so every day as well, if anyone could recommend where to look for one that doesn't take up at lot of space and costs <€200

Basically I'm hoping for any and all advice, I really feel like I'm at breaking point - too fat to exercise and having to constantly fight the urge to comfort eat partly due to the shame I feel at getting this bad and partly because I'm so disgusted with myself that it's hard to imagine that I deserve to enjoy my body and like myself or to be fit, to enjoy clothes shopping, to get an endorphin buzz off exercise.

running right now would be an absoultely INSANE choice!!

I currently have a client in her 50's that has lost over 50kg in fat (about 6 stone) since April 2013 and all she did in the initial stages was stretching, foam rolling and walking for 30-60mins daily (she does much more now as you can imagine).

Oh and the big change?
She was really fuxking honest with her diet (zero wheat, zero sugar, which cuts out all junk and processed foods) and meditated to get her head right to maintain the change.

its not more intense exercise you need, its some walking, stretching, rolling and its knowing you're doing something daily to get towards your goal.

louised88

Thank you all for the advice!

Transform - you're probably right re: running, it's frustrating because I do want the faster results that running would bring me, but I need to just try and focus completely on my diet and then stick to the walking and some of the yoga tutorials on youtube until I'm down to a more 'practical' weight.

Can I just ask though, when you say your client cut out sugar, was that including fruit sugars? I've replaced my morning latte and kitkat with a couple of apples, they're so handy just to throw in my bag on the way out the door. Should I try something else, like carrots and salsa?

hidinginthebush - That's definitely a good idea, I'm so used to a white bread sandwich, bit of fruit and a bag of crisps that I need to completely re-think how I prepare food and plan my meals.

Oregano_State - Thank you, I'll do a bit more research before I commit to anything, it's just that the bikes are a bit less bulky (I live in quite a small apt!) and the time/effort wouldn't bother me really, I have a heart rate monitor so I could keep an eye on things to make sure I'm not slacking!

Transform

louised88 wrote: »

Thank you all for the advice!

Transform - you're probably right re: running, it's frustrating because I do want the faster results that running would bring me, but I need to just try and focus completely on my diet and then stick to the walking and some of the yoga tutorials on youtube until I'm down to a more 'practical' weight.

Can I just ask though, when you say your client cut out sugar, was that including fruit sugars? I've replaced my morning latte and kitkat with a couple of apples, they're so handy just to throw in my bag on the way out the door. Should I try something else, like carrots and salsa?

hidinginthebush - That's definitely a good idea, I'm so used to a white bread sandwich, bit of fruit and a bag of crisps that I need to completely re-think how I prepare food and plan my meals.

Oregano_State - Thank you, I'll do a bit more research before I commit to anything, it's just that the bikes are a bit less bulky (I live in quite a small apt!) and the time/effort wouldn't bother me really, I have a heart rate monitor so I could keep an eye on things to make sure I'm not slacking!

no worries -

no sugar added or if its in the top 5 ingredients in any food. eat fruit its grand just not 10 pieces a day and have it with a few i.e. not the whole bag, nuts.

you will drop at least 3-4 stone in no time at all by sticking to the above so get off the wheat and sugar, eat some fruit, nuts, plenty of veg, meat, eggs, some butter and coconut oil and just move your ass as much as physically possible.

ShadowHearth

Transform wrote: »

no worries -

no sugar added or if its in the top 5 ingredients in any food. eat fruit its grand just not 10 pieces a day and have it with a few i.e. not the whole bag, nuts.

you will drop at least 3-4 stone in no time at all by sticking to the above so get off the wheat and sugar, eat some fruit, nuts, plenty of veg, meat, eggs, some butter and coconut oil and just move your ass as much as physically possible.

Could not agree more. Stay away from sugar, bread, potato, pasta. Eat veg, salad, meat and some fruit now and then. Try to stay away from all kind of juices and sparkling drinks. Switch to water. Drink as much water as you can.
Walking is fantastic excresise too. Way underestimated if you ask me. Op, just get a comfortable pair of shoes, some awesome tunes on your phone, a decent comfortable set of headphones and you will chew miles like a boss. Do as much walking as you can and try to increase distance each week until you get to a distance which gives you a challenge. After you lose a good few pounds and get your leg muscles back in shapeand increase stamina you will be able to add running sections.
Just remember, Rome was not built in one day Op. The most important thing for you now is your willpower to stick with healthy diet and walking.

GaGa21

Transform, when you recommend cutting out wheat, can you replace it with gluten free or should you stay away from these products completely?

candle_wax

louised88 wrote: »

I'm working on my diet, eating a lot of protein and veg, some fruit and cutting down on processed carbs and junk etc butthis is difficult because I've no access to a fridge, microwave or kettle at work so I'm restricted to homemade soup in a flask and cut up veggies and salad.

Just on this point, I feel your pain! I much prefer a warm lunch, but also have no access to microwave/kettle in work. This has been my favourite buy in a long time, and I use it almost every day. Great for soups, stews, casserole, leftover stir fry, etc. It heats the food slowly (takes about 75 mins for soup, 90ish for something bulkier), but that means it does it gently too, and doesn't affect the flavours or anything.

http://www.amazon.co.uk/gp/aw/d/B00KM16AJM/ref=redir_mdp_mobile/280-6271348-7257233

roadsmart

two words - slimming world. Go into it with willpower and discipline and it will give you the method and structure to get back to where you want to be. I'm down 4 stone in the last 5 months, and jogging 10k 6 times a week now. I don't have any affiliation with sw, I'm just over the moon and still stunned by how well it worked for me. Best of luck.

biketard

Just want to wish you good luck, OP!

jlm29

Have a look at done deal, and adverts.ie, if you want an exercise bike. Or put a wanted ad somewhere local. So many people have them in the corner of their bedroom with clothes hanging on them.
PS good luck. I'm a similar weight, but a bit taller. I've found it difficult to stick to any diet plan later, so need to give myself a kick up the bum!

groovyg

louised88 wrote: »

Thank you all for the advice!

Transform - you're probably right re: running, it's frustrating because I do want the faster results that running would bring me, but I need to just try and focus completely on my diet and then stick to the walking and some of the yoga tutorials on youtube until I'm down to a more 'practical' weight.

I agree totally with Transform, taking up running/jogging at your current size will lead you to visiting the physio or injuring yourself rather than getting results you want. Running will not lead to faster results if you are not eating the right foods, I see lots of overweight runners out there! I think swimming would probably be the better alternative exercise as its low impact.

You need to take a step back and look at how long its taken you to get to this weight? Did you put on 225pounds overnight or in the last six months? No, its likely been built up over years so if you want to see results then its going to take time to lose that weight.
Crash diets/lipotrim/slim fast style diets to not work in the long term, so you need to reassess your goals and what you are eating as the foods you have been eating up to this have led to this weight gain which is not healthy in the long run.

Transform

GaGa21 wrote: »

Transform, when you recommend cutting out wheat, can you replace it with gluten free or should you stay away from these products completely?

at your current level you are likely to be quite carb intolerant ie you dont function well on lots of carbs, so yes substitute a little (oat cakes, rice based pasta, godness grains bread etc) but just dont think its a green light to go nuts on them.

overall just focus on getting off all the junk, move more, stretch and foam roll daily without exception

louised88

louised88 wrote: »

I'm 26, female, 5'4" and extremely overweight - 225lbs. I've always been heavy but never to this extreme.

I'm 26, male, 5'9" and extremely overweight - 236lbs. I've always been heavy, but usually a bit more extreme.


:pac:


So I know what your position is like, OP, and my absolute up front honest advice (and I'll be mauled on here for saying it! ) is go for a run.

I started off running 1km. I hadn't run in years, and after running 1km, I was out of breath (and discovered that I suffer from exercise-induced asthma).

After a week of running 1km every day (and walking 1km, it was a single stretch of road, so run one way and walk back), I had to stop because my shins were killing me.

I took a few days off and got back into it again. More little pains and niggles here and there (nothing overly bad though). Kept at it and eventually built it up to 2km. After that I managed to go to 3.5km.

Today I can do about 5km if I try. But really, 3.5km is my normal max, as i've been on and off with the whole thing for a while (i tend to over-rely on other people, so if someone else cancels i tend to not go out at all. Which is silly, I know, but its my biggest weakness ).

(as an aside, 236lbs is my current weight. When i started doing the 1km runs, I was 263lbs).


The saying is true, that "you can't outrun your diet", so you do have to watch what you eat. Personally, though, I find exercising helps suppress my appetite (not sure why).

You'll be in pain for a couple of days when you start running, but my opinion is definitely to start doing what you can. Push yourself Try and do even 400 meters and work up.

I enjoy walking, and i try to get a walk in whenever I can, but I much prefer running (even though I'd walk multiples of the distance I'd be able to run).


But to each their own. I'm just throwing out my opinion. The trick is to know the difference between 'excerise pain' and 'real pain', when you're getting started. One is a sign you're busting your hump and need to try harder. The other is a sign that maybe a couple of days off is the best thing to do



But yeah.. thought I'd just throw my honest opinion into the bag.. despite it going against the grain..

Hollister11

Is there any iphone app to record how long to run ?

daragh8008

Hollister11 wrote: »

Is there any iphone app to record how long to run ?

Run keeper app does it it's on android but there is probably an iPhone version

Red Kev

If you do start running then start on grass for the first few weeks, your knees, shins and ankles will be very grateful.

DanC90

Hi Op,

a friend of mine got a wall mounted boxing heavy bag in her house and used it after every walk or run to burn some extra calories & also for days she couldn't walk (e.g Rainy days & late home from work) she lost so much weight from this & controlling her diet and she still does it and looks toned and strong nowadays, just thought I'd suggest it for yourself in case it's something you'd be into trying in your apt.

another thing I would recommend is set realistic weekly goals like losing x amount of weight and working out x amount of times so you get that mental reward of achievement and then give yourself a cheat day at the end of the month if you've all your goals that month

hope this helps & good luck with your weight loss

nice_guy80

First step, decide on a realistic goal for YOU

Set a target date, and WRITE IT DOWN.

Best of luck

Magenta

OP, just to add, elleptical/cross trainers are very good as they are zero impact.
I like running but am paranoid about the impact so most of my cardio is the cross trainer. Also, swimming is zero impact