Where to start?

**Alyicia** · 09-29-2011 07:12 PM

Hello everyone! I'm 34, 5'2 and weigh 242 lbs. My current goal is 200 lbs. A little bit about myself, I was never a big child, I enjoyed dance and was in color guard. I also had a part time job during all of those activities as well. I started gaining all of my weight when I met my husband, I was 20. When we started dating I weighed around 140 lbs. I gained all of my weight when we where dating. I have had 2 kids now as well. My highest weight was at 278 July of last year. I now have a simi-physical job, I have to stand all day, there is movement involved as well. So, that helps out, but I want to lose more and don't know where to start or what to do. I would like help on everything (if possible, lol). So, here goes....

What diets are recommended, what foods are the best. My big problem with food is I think I need something sweet every evening after supper. It doesn't matter if its only a bite or two, I think I need it. During the day I am fine. I have read that dark chocolate is ok, is it though? I have been thinking about eating more often as well. I get a break every 2 hours at work so it makes for a better diet plan if that is the way to go. Is "cheat days" ok, and if so how often should you do them? I love food, and the thoughts of giving up things I like kill me, I know that is also how I got to the weight I am.

Next, I would like to know about exercise cardio or weight lifting, or both. How often on those? What exercises are the best?

I also would like to know should I be taking diet pills of any type while I am trying to lose weight.

Any links, anything, will be greatly appreciated.

**snooks** · 09-30-2011 03:12 AM

Hi Alycia and good on you for wanting to improve your health. Losing weight isn't about dieting, its about life style change. Diets don't work, but if you can manage to change your whole approach to food and exercise you will succeed.

Plenty of fruit, veg, low fat dairy, wholegrains and lean meat are the basis of a nutrition. Dark chocolate is ok in moderation. Building muscle is as important as cardio because muscle burns more calories after we stop exercising.

Try going to a weight loss site such as loseit (just google it) and start counting calories. Log everything and you will be very surprized I'm sure, at just how much unnecessary food you will be consuming. It is scary for a start, but a good practise. The site will tell you how many calories is optimum for your height and goal and help you track it.

You could try joing Fitness Challenge on this forum for support and encouragement. A new Challenge is beginning next week and its never too late to start. Be encouraged by others on the same journey and pick up hints along the way.
best of luck and keep us posted.

**KMonte85** · 09-30-2011 08:12 AM

I started out much like you. 5'3" 220, was a healthy 140 before I met my fiance, then between the two of us, well... We got fat and I got sick of it. I started my journey in June of 2010 and am now down to 150, but look about 140 again because I have quite a bit more muscle mass than I did when I was 140 the last time.

Log everything you eat and drink, every day - I mean everything! Even the little tastes. There are very easy online sites like loseit or Calorie Count - you will be amazed what you're consuming. Even if you're within a reasonable calorie range, you'll probably see just how nutritionally void some foods are. It was a huge wakeup call for me.

snooks has it right - lean proteins like poultry and legumes, complex carbohydrates like whole grains, lots and lots and lots and LOTS of vegetables, preferably fresh (did I mention LOTS of these? I'm talking like 2 cups of veggies with every meal or strive for about 6 cups of veggies a day), one piece fresh fruit as a snack or with a meal is good too.

You have a good idea taking time during your break to eat something. Make sure you have fulfilling, healthy meals that include a lean protein, a carb, and a fruit or vegetable - it will keep you energized and full. During your breaks, have some fresh veggies, spice them up with hummus or nutbutter if you don't like them plain (no dips or dressings!).

Finally, be cautious of "cheat days" - it is one thing to have a little cheat food once in a while, but you can blow your entire week of being good in one day... after all that hard work, do you really want to let it go to waste? Furthermore, once you start getting the bad foods out of your system and the good foods in it - you'll notice you're not going to feel well after a cheat day. Just not worth it. Don't deprive yourself, though. If you love chocolate for example, have a piece of chocolate (do try to go for high quality dark chocolate) 2x's a week.

Exercise - a good mix of cardio and strength training (either weight lifting or resistance training) will be fantastic for you! Typically you should do cardio 3-4x's a week (try to get up to an hour each time, but you can start out at 30 min and work up to an hr). Strength train 2x's a week. Many women really underestimate the need to build muscle mass and it is SO important.

Is there a gym nearby that you can join? Do you enjoy fitness classes? For me, I love the classes more than just going to the gym on my own - the instructors keep me motivated to push myself harder, and the classes are great for beginners who don't know what moves to do and how to do them.

As snooks mentioned as well, you should really consider following and contributing the the Fitness Challenge that will be starting Monday! Also, feel free to peruse around the fitness and nutrition forums. There are SO many great tips in there for people starting out... great recipe ideas, great workout ideas, great motivation ideas.

The biggest thing is you have to want this and be able to stick with it. It is hard work. It is a big change, and a big challenge. It can be discouraging. But the payoff is huge - you will thank yourself when you start noticing just how great you feel!

**Alyicia** · 10-03-2011 04:47 PM

Thank you for all your helpful information. I started logging all my foods today. As far as my "cheat days" go I have decided to do the individually wrapped dark chocolate, this way i don't over eat and go over my calories. I plan to do this only 2 days a week, and that is eating 2 squares for a total of 110 calories. This will hopefully help with the sweet tooth I have.

The only things left to do is figure out about my exercise. I am looking into gyms around my area.

I am excited about starting this journey, something I haven't been excited about in a long time. I was happy being fat until I went to the beach this year and saw the pictures when we got back.... I never realized how sickening it is to see someone my size in a bathing suit. It was a big eye opener for me. I know I will never be in a two piece again, and I am ok with that. I want to fit comfortable in a one piece without the spare tire and jello legs.

I am sure I will get discouraged along the way, but will look here for encouragement and comfort. I am so happy to be a part of this community

**KMonte85** · 10-04-2011 06:48 AM

Good for you Alyicia! If you stick with it and stay dedicated, you will be totally successful!

If there's one piece of advice I can give you as you're starting out, it is - Try not to get discouraged in the beginning if you're not seeing the results you expected. So often we start eating right and exercising more, expecting pounds to just melt off. That's not always the case, especially for those people who have been overweight for a while and have a sluggish metabolism. It takes time for our bodies to adjust to the changes. You WILL make progress, I promise! But have patience and know that the hard work you're putting is IS making you happier and healthier, even if it isn't at the pace you would prefer!

Keep us posted on your progress - and again, if you're interested - check out the Fitness Challenge III that just started on Monday. You might find a few kindred spirits there to help guide you along your path!

**Beautiful Disaster** · 10-04-2011 06:57 AM

Alyicia - Come on over and join us for Fitness Challenge III like snooks said. We've only just begun and you can jump right in. I think you'll find lots of inspiration from the women there who are on a very similar journey.

The fact that you're here tells me you're ready to make this happen.

**Cyndie32** · 10-04-2011 07:24 AM

Alyicia we would really love it if you would join us. I find that the fitness group really helps me keep motivated and they also help me be accountable. changing your life to something more healthy and fit is difficult. come and join us and we can all learn how to live this new life together.

**snooks** · 10-04-2011 08:56 PM

Great beginning Alyicia. Once you are in the habit of logging it will become second nature to take note of what you eat and how many calories your food contains. A gym class is a great way to go if there are any handy to you at a convenient time, otherwise a membership is great. That takes more organization and discipline though because it isn't "something I do at 7pm on a Monday with others"! As well as going to a gym you may like to look on youtube for things like pilates, yoga, zumba or any number of exercise routines. DVDs are also very readily available and helps motivate home exercise. Do you run? Swim? Walk? Cycle? All these are great cardio activities that burn the calories and also aid in heart health. Its good to mix your exercises up with a bit of strength training and cardio as well as flexibility.

Like anything new it may take a while to get into a routine, but once you have established a pattern of healthy eating and good exercise, the results help keep you motivated. You will begin to feel happier as well as fitter and healthier. Take note of your measurements as well as your weight, because they may very well be a truer indication of how you are getting along. Weight isn't everything. How you feel about yourself is also important.

Do check in from time to time to keep us posted with your progress and good luck.

**Cheyenne** · 10-05-2011 04:44 AM

Alycia, it would be a great experience to come and join Fitness Challenege! Like Cyndie said, we keep one another motivated and energized. We're not going to dicourage you, only motivated you more!

Is there a place near your home where you can walk? It doesn't have to be very long, maybe a 20 minute walk.... Also, I have XBOX360 Kinetic, and it's really fun!! If you ever get a chance to use one, I'd recomend it!! Half the time, it doesn't even feel like a workout!
As far as pills goes...I've lost 16lbs wothout one, so I'm a supporter of not using them. But if you talk to your doctor and he recomends one, listen for instructions on how to use them. They may help if used properly.

And like K said, Cheat days can make or break you. I do have my cheat days, but they're few and far between. I do have about one day a week where I don't log, but I also keep in check of what I'm eating. If you do have sweets every other day or every two days, moderate it! What I have to do is take a serving size, and then hide it so I'll forget it for a while little bit. Just make sure that whatever sweet you have, you don't go overboard with it.