|
severly overweight and need tips/motivation
I am a 22 year old female. I am 5'5" and weigh about 245 lbs. Eekkk! Yeah, I know that is really bad and I am working on it. My goal weight is between 140-160lbs. Definitely would much rather have it be closer to the 140 end but I would honestly be happy to be at 160. I have a gym membership and I haven't really been going until recently. I am serious about losing this weight but I need some help. I don't know what sorts of workouts I should be doing, for how long, etc. And I don't want to be told to just get on a treadmill and run for 5 miles because that is something I can't do, at least not right now. I also want to tone up pretty much all areas of my body and I know you can use weights and what not but I don't know about sets and all that fun stuff. Any and all help would be greatly appreciated in reaching my goal.
[ ]
Want to answer more questions in the Health & Fitness category?
Maybe give some free advice about: Fitness?
I'm about the same age and weight, aiming for the same weight range. I've lost about 20 lbs in the last few months and kept it off up to this point.
You don't need a 'diet' to lose weight. In fact, the most effective way to lose weight is to NOT diet. Watching how many calories you take in is important. I use a site called My Fitness Pal that's free, and has nutrition trackers to help you meet your goals as well as a supportive online community. You punch in your information and they tell you how much you need to eat in order to lose at the rate you want to (up to 2 lbs per week, any more is unhealthy).
As for exercise, find something you enjoy. As of this spring, I'm restarting the Couch to 5K program, which is a program to get you running 5 kilometers from not being able to run at all. I just happened to enjoy it. When I did have a gym membership, there were some fantastic free weights classes that I went to. Most gyms also offer free trial sessions with personal trainers, who can teach you a few moves to get you going. Treadmills and exercise bikes are overrated, and don't offer a whole lot of burn for the time spent. Ellipticals are preferable. If you can't do a lot at first, start with a few minutes and build from there. At home, I use exercise videos or the Wii Fit. Just a little something to get me moving. Whatever you do will help. You don't need to run 5 miles to see a difference.
Good luck! I do seriously suggest that website. It's made a huge difference in how I look at the weight loss journey. I'm a reformed crash dieter :)
]
[Link](Mouse over link to see full location)
From there:
Now, on to every body's favorite: EXCERCISE! I know, you're probably groaning at the word and you're probably thinking "But I don't even like exercising! It SUCKS." And that's where my first tip (and all the others, eventually) comes in:
1. Keep a positive state of mind!
- If you tell yourself you can do it, you can. If you tell yourself you're going to do it, you will. Be positive! And know that in the end, it will all be worth it.
2. Find YOUR exercise.
- For me, it's running. I love to run and I do it whenever I have time. For some people, it's bike riding or swimming or Kick-Boxing. Find some sort of physical activity that you enjoy, and do it!
3. Just like with your diet, don't be afraid to try new things.
- I recently took up Yoga (something I never thought I'd like, because I have the coordination of a Slinky.) I actually really enjoy it. So, try something new. Take a Tae Bo class, go for a bike ride or even just keep it old school and try out some new equipment at the gym.
4. Also like with the healthy diet, make a plan.
- Pick which days every week that you will work out, and write it down. Mark it on your calendar: "work out day", then on the next day "rest day". Stick to your plan, and if you find yourself busy on the day you're supposed to work out, make sure to work out the next day.
5. Which brings me to my next point- don't over do it. Start out slow.
- Know your limits, and give yourself time off each week. Maybe start out with working out 3 times a week for 30 minutes. Then, gradually increase to 3 days a week for 35 minutes, then 4 days a week, etc. Push yourself, but know where enough is enough. Everybody has their limits, and nobody knows yours better than you.
6. Make a PUMP UP PLAYLIST!
- My running playlist, no joke, is what keeps me going. I made a big playlist of songs that pump me up and make me want to run harder, or run that extra mile. So, find songs that pump you and get you going, make a playlist, and listen to them every time you work out.
7. Find a work out buddy!
- I'm not going to lie- this is not my style at all, but it might be yours. Personally, I love running on the treadmill all by myself with nothing but a wall in front of me and Hollywood Undead blasting through my headphones. But if you don't like being alone when you work out, find a friend to go with you. Ask a friend to take a class with you, or go for a run with you. It's really rewarding to some people, and it might help you out more than you'd think.
Now that you have what you need to start eating healthy and to start a work out plan, I have a few tips other tips to keep you going over the course of your weight loss.:
1. Keep track of your progress.
- Write down how you feel after a work out. I have Post It notes on my mirror with words like "Energized" and "Confident", because that's how I feel after I work out. You can try this tip, too.
2. Don't obsess.
- Do NOT weigh yourself every day. Weigh yourself once a week TOPS. And if you don't see progress at first, don't freak out. You have to know that it's going to take time, and results aren't instant. Instead, think of what IS instant: do you have more energy? I bet you do! Are you feeling better about yourself? I bet you totally are!
3. Reward yourself.
- When you reach a milestone (like losing 10 pounds or something), celebrate! Buy yourself a new pair of jeans or do something that makes you happy to reward yourself.
4. Incorporate your healthy lifestyle into other areas of your life.
- Walk to work or school. Invite your friends over for a Yoga party, or a healthy dinner party!
Good luck, and if you ever need more help, send something to my inbox! :)
-Laura (18-f)
]
More Questions: |