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200 lbs- need help losing weight but how?



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ZORBS13
SparkPoints: (94,785)
Fitness Minutes: (96,207)
Posts: 12,926
1/8/13 12:21 P

there's better protein shakes. Buy some high quality powder and mix with fruit. That way you're getting SOME nutrition in there.



TONYALIGHTFOOT
Posts: 32
1/8/13 12:16 P

Thanks great advice!! :) I agree, skipping breakfast & lunch is definately not working in my favor and i've been doing it so long that its definately probably why i'm hording excess pounds. I figured its a baby step process, so by simply putting something in my stomach is better than nothing at all. Slimfast does have protein, I read the label and followed the portions correctly! Top on my list. I clearly don't eat enough but i do want to make sure the extra things i am starting to eat, are good things. I have noticed the today that since i drank the shake, i am loaded with energy which is great bc then i won't be dependent on energy drinks and consuming loads of calories. For me, cutting the case of soda a day was the biggest thing, proud to say its been over a months since i've had any type of soda, and on average a few energy drinks a week. So my plan is to continue having some type of protein shake in the morning to give me energy so i don't need to rely on energy drinks. As far as excercise, I always quit when i try starting with too much, i'm going to try adding things gradually and get back to my old active habits. One step at a time. Thank you, I appreciate all the advice!



N16351D
Posts: 2,349
1/8/13 11:56 A

Congratulations on your starts. I have read every post, so won't repeat what has already been given, as there is much good and sound advice here. Great for you for beginning to set small, and realistic goals. Success and changes in habits come in small, baby steps, not major lifestyle changes all at once.

You are changing your thinking, eating, and exercise habits. You are making lifestyle changes, you are not on a new diet. Therefore, make small changes that you can live with for the rest of your life! You will not have success if you go on a diet, then go back to your old ways that got you the extra weight in the first place. It will all come back.

There is a reason that the first meal of the day is called, "Breakfast" because you are literally breaking the fast of 8 - 14 hours without getting anything in your stomach. Starting the day with breakfast may be one of your early, and simple goals. I took two nutrition classes in college and one of the important things I remember 35 years later is the importance of having breakfast. I don't know much about Slimfast, so can't answer your question (read the label to see content!), but I do know that getting some food after you wake up is extremely important to a healthy lifestyle. Studies show that people who eat breakfast have more success in losing weight and keeping it off than people who skip that meal. Best to get a little protein in the morning. Read the label to see if Slimfast has protein - I believe it does.

Suggest you take the Quiz on SP website, "Portion control". It is an eye-opener if you have not read nutrition label and measure portion sizes in the past. For example, one serving of ice cream is only 1/2 cup, not 2 cups (pint) as I used to eat it! Sometimes one cookies can be 1/2, or 1, or even 2 servings, depending on its size.

Get moving. You like to dance, and have started working it into your day. Great! Do it, keep it up, and add extra steps and exercise to your day anywhere, anytime that you can.

Read many posts in these threads. Your starting statements have been addressed many times prior. Read questions of others, and advice from other members to get good ideas that you can incorporate into your lifestyle, budget, work schedule, etc. Get support from this website.

Whatever you do, don't quit and give up. Expect setbacks, but don't let them hold you back. The next hour and day are new, so you get a chance to start over every single minute of your life! GO FOR IT!!!!

Look forward to the new you that is coming! Embrace your changes





ARCHIMEDESII
SparkPoints: (136,578)
Fitness Minutes: (205,330)
Posts: 20,307
1/8/13 11:43 A

Tonya,

You don't want to use Slimfast shakes. they are loaded with artificial chemicals, sweeteners and preservatives. A better option for a quick boost of energy would be a piece of fruit for a snack. the natural sweetness of the fruit will help decrease any cravings you have for refined sugar and the fiber will help keep you sated.

If I were to go back in time and give myself one piece of advice that would help me lose weight and be healthy, it would be to eat 6-9 servings of fresh fruit and veggies each and every day. A serving of spinach is much better for you and your waistline than a serving of Slimfast. You could have a huge leafy green salad with olives and dressing for fewer calories than a can of Slimfast.

Start with simple changes first. One simple thing you can do to improve your health is to eat more veggies. Don't worry too much about anything else, just start by increasing the number of veggies you eat each day. One way to visualize this would be to look at your plate. there should be at least two veggies on that plate along with your main course. Think color. Dark leafy greens like spinach, kale, brocccoli, chard, etc... are loaded with vital nutrients. Look for deep bright colors from things like cantaloup, strawberries, oranges, kiwi, mangoes, etc...

If a person should be overeating anything, they should be overeating their veggies.







TONYALIGHTFOOT
Posts: 32
1/8/13 11:33 A

I have started using the trackers, does anyone know if slimfast shakes are good for you long term?? I usually only eat once a day because im not hungry but clearly I need to boost my metabolism & get something for the meals im missing. This would be good for me, because then my body will have energy all day rather than after supper when i eat. Trial and error i suppose. :)

Workout schedule. I think I will start slow by doing some zumba, and tae bo, start by physically getting more active before i start any vigorous workouts.



DRAGONCHILDE
SparkPoints: (56,306)
Fitness Minutes: (14,204)
Posts: 9,583
1/5/13 9:32 P

Start in the kitchen. Start by tracking your food, and by tracking, I don't mean guessing or eyeballing, I mean WEIGH and MEASURE everything! You can't lose weight if you don't know what you're eating!

Weight loss happens in the kitchen. Exercise is an important part of healthy living, and it damn sure makes the process a LOT easier, but you can't out-exercise a bad diet.

You mention your trouble spots: Go ahead and wipe those from your mind. You can't do anything about them! Repeat after me: You CANNOT target your trouble zones. Why? Because fat loss is a total-body process! You will lose where you will lose, and your trouble zones will likely be the last to go. Crunches won't make your belly flat, and squats won't give you a runner's bum.

Take this one step at a time. This is a process; delve into the resources you have here, and explore the site, the articles, everything. YOu will learn a great deal. Start making small, sustainable changes, and aim for healthy living, forever, not just short-term weight loss.

And know you're not the first, and won't be the last. We're here for you!



TONYALIGHTFOOT
Posts: 32
1/4/13 3:13 P

Some background information: 17 had my first child. Met my husband- 19 had twin boys. I am a stress eater, but have managed to get that under control. On average I really dont think I eat more than twice a day. Portion control is going to be a big thing. Its easy to fill up a cereal bowl and have 5 cups of cereal instead of the 'one' serving. Not eating may actually be my issue. You see I usually only eat one big meal, and thats supper. I've done enough research over the past few months to realize that may be why I have trouble going to bed at a decent hour because I eat my big meal at night and then get all my energy, keeping me up till 2am almost every night, just to get up at 7am and children ready for school.

Lets see, Im a full time college student, im 24, but hey better late than never, planning on going for my PhD. I used to be a very active child and as school started and with work, i gotta say i did get a lot lazier and im not impressed that I am not as active as I used to be because I miss it. I used to be in cross country, dance, cheerleading and gymnastics- hence the reason i developed an eating disorder. I haven't had a problem with that in years but that is my biggest fear of "trying" to lose weight and why I have put it off so long.

For the record, this isn't a spur of the moment decision, its something I have thought about and beggining to make a fail proof plan, I would say its not neccesarily about the weight but in an essence it is, my health as a whole is suffering from it so I guess you can say I wanna be more healthy, I wanna quit smoking and be able to run around with my children and not get winded. I wanna be the active girl that I used to be. In Minnesota though theres only so much "outdoors" activity you can do in the winter, and I hate being cooped up in the house.

Goals have already been accomplished!! :) See I am taking this one step at a time but im stuck and really at a loss to do this the 'healthy' way when im only used to binging and purging for weight loss, however I am proud to say its been 6 years since all of that but I did let myself go all together. Anyways off track-

I have quit drinking Mountain Dew- I used to drink almost a case a day- No, im not lying. Eating too much isn't my issue, its not eating enough and a massive caffeine diet. So, I quit drinking Mountain Dew, thought I could never do it, but its been 2 months since I have cracked one open. 10 year habit, broken.

Still have an issue with energy drinks, most days none, sometimes I have one, sometimes I have two, depending on if i drink coffee or not. Im hoping i can eat more to obtain energy and get rid of the energy drinks all together..

Goal #2 which has been accomplished for quite the while, since I kicked the Mountain Dew habit... I have picked up drinking 8 or more glasses of water a day, thats not to say I dont buy those little water flavor enhancers with energy.. they say there calorie free...


So now its incorporating diet & excercise. I love dancing. I crank the radio all the time and dance with my kids. Im trying to make it a point to NOT sit at my computer desk but that is hard to a point with being a fulltime college student.

If I missed anything feel free to ask.



JENMC14
Posts: 2,707
1/4/13 2:39 P

Where do i begin? Set up your trackers here. Enter your current height and weight. Enter your goals. Look at the nutritional ranges Spark sets for you. Then, start tracking every bite you eat. I mean every single bite. Weigh/measure all your food. You don't have to try to cut at first, just wegh/measure/track everything you eat. That in and of itself can be an eye opener. Start to swap one junky food for a healtheri one. Switch to water. You do not have to go from eating loads of food to eating hardly anything. Get there gradually. Baby stepas are key.

How much do i eat and when? Let SP give you nutrition ranges and stick to those. Eat when you're hungry. It's a grand science experiment, really. Play around with it. I eat breakfast, lunch and dinner. I almost always eat either a morning snack or an afternoon snack, very often I'll eat both. I typically eat something after dinner as well, but I strive to stay in my ranges. It works for me. Play around with it.

How much do I workout? As much as you can. I strive for 25-45 minutes 5 days a week. I do a combination of strength training and cardio. You do not have to go balls to the wall from your first workout. Start slow. Do two swuats. Walk around the block. Get a feel for what your body can handle. Start by making it part of your routine. Same time, every day is what has worked for me. Build up to more squtas, longer walks, etc. You can then pick up the pace, try a crazy new video or whatever.

What should I start out doing See above. Start out doing what you can. If that means walking to the end of the driveway and back, then do that. once that feels ok, walk half a block from the driveway and back, etc., etc.

What little things can i do to burn extra calories?? Park at the far end of the parking lot. Take the stairs (I usually try to take the stairs if I only have to go one flight. At work, I often go from my office to the basement of the building, and I'll go from the basement to one on the stairs before getting on the elevator to go to my floor (10).) Get up from your deask and lap the office once every hour. Walk in place, do jumping jacks, etc. during commercial breaks while watching shows. Pick up your kids more, throw on some music and dance with them.

Just remember, going slowly and starting small are ok. Doing it this way is the only thing that got me to my goal. I'd yo-yoed for so long, and following the Spark plan and not expecting overnight/miracle results and just keeping at it, has worked for me and helpe dme (mostly) keep it off.





MS0669
SparkPoints: (40,000)
Fitness Minutes: (23,961)
Posts: 779
1/4/13 2:34 P

Joining SP is the first step in the right direction !
I have lost about 150 lbs by using SP, I started slow, just a few minutes of exercise and the length kept increasing over time. Things that were really challenging a few years ago, are not even a sweat breaker now. That's the hardest part for me is to keep challenging myself. Good Luck with your journey, and I am here if you ever need anything !



JESSAELINN
SparkPoints: (17,078)
Fitness Minutes: (17,052)
Posts: 365
1/4/13 2:22 P

I think it would be a good idea for you to use every goal-setting aspect of the Spark People website as MUCH AS POSSIBLE. It seems like you have an addictive personality. Totally engross yourself in the goals, keep on track with them, and don't add anything to them, or go overboard. Take up a new hobby at the same time. Use this hobby to distract yourself whenever you feel like you might go overboard with exercise, eating, or just to distract you from the negative thoughts that led you to bulimia. Take your boys out, make them do yard work and work with them, think of cleaning projects around the house and for your car. Walk for 10 minutes two times a day for now and slowly work in 5 extra minutes a week into the first walk, slowly tapering off the second walk. Strive to walk at least 30 minutes a day after a month, as the site suggests.



CHRISTINA791
SparkPoints: (39,642)
Fitness Minutes: (42,043)
Posts: 789
1/4/13 2:16 P

It's tempting to jump right in, but after trying that too many times to count, I finally had success by starting small and building from there. Work on a few habits at a time, and then either build on them or add more new ones. Break it down into small chunks - you're not doing a temporary slash and burn diet, you're completely building new habits for the rest of your life. That takes time. You need to figure out what works for you, and if you throw a million new things in all at once, there's no way too tell which of them is working and which aren't.

Some suggestions:

- Try just tracking how you normally eat for a week. It might feel like you're putting off your start, but it gives you a ton of useful information. There are plenty of good food suggestions out there (enough that it can be overwhelming), but one of the keys to making this work is figuring out where your own issues lie. Just by tracking what you're eating now, you'll start to realize where the extra calories might be coming from, which will give you some insight about specific areas where you can make changes.

- While you're doing that, look at your portions. No matter how healthy something is, if you're eating too much of it it's going to make you gain weight. Get used to measuring and weighing your food (a food scale is one of the best $20 investments you can make for your health). I was shocked to find out I was eating 4-5 portions of my 'healthy' cereal in one bowl.

- Once you've identified some of your problem areas, work on strategies to improve them. Again, it's about making small changes. Start replacing unhealthy foods with healthier substitutions. Reduce the portion size of things that are bloating your meals. Look at your meal tracker to see where there might be gaps - veggies, for example. Try to add one extra serving of vegetables per day. Drink one extra glass of water.

- For exercise, the best one you can do is one you enjoy and will stick with. The best time to do it is when you'll actually do it (I will never, ever be a morning runner... and that's fine). I started with only 10-15 minutes this time, after years of jumping in with an intense hour-long workout (often making myself sick and injured). I hated it, but it's what worked. After a couple weeks, I was able to go up to 20 minutes, and then 25, and so on. I just built it five minutes at a time (and eventually went from three days a week to six). Allowing myself to not be that great from the start was the best decision I ever made.

If you're looking for a suggestion and have a bit of a walking base, try a couch to 5k program. Over 8-10 weeks, it'll take you from 20 minutes of walking to being able to run a 5k. I'd also recommend doing some strength training right from the start. A lot of people put that off until much later (I was guilty of that myself - I waited almost a year), but it's an extremely important part of the whole fitness package.

- Above all else, remember that you don't have to be perfect. There's no on/off switch, and one bad decision won't undo 20 good decisions before it. This is a learning process, and it always will be. There's also no perfect method for everyone. Some will have success going low carb, others with a vegan diet, and others with a general, all round moderate diet. I love running and hate fitness classes. My co-worker is the opposite.

- Success comes from building habits and behaviours, NOT from the number on the scale (I always say that if it was only about the number, you could chop off a leg and be done with it). It may take several weeks for the results to actually kick in, so now is the time to work on the behaviour and not worry too much about the numbers. Measure your success that way - I actually gave myself stickers on a calendar for every workout I did and rewarded myself whenever I hit 50. I found that was much more useful than rewarding myself when my body happened to hit a certain weight. The weight loss is motivating when it happens, but it's so easy to get derailed when it doesn't happen immediately. If you can find other rewards along with the weight loss, it will give you other reasons to do this (and more reasons not to give up if you're not getting the results you want).

Good luck! You can do this.



COTTERR
SparkPoints: (10,706)
Fitness Minutes: (6,923)
Posts: 112
1/4/13 2:06 P

Set up your account with your weight, goals, activity level, etc. The program will give you a range of calories, carbs, fat, protein, and number of cardio minutes. Track food, weight, exercise and stay within your ranges. You can't choose where fat comes off, it comes off evenly distributed throughout your body. You can gain more muscle in specific areas though.

Personally, I eat 6 times a day. Breakfast, snack, lunch, snack, dinner, snack. Keeps from getting too full and too hungry.



DIDS70
Posts: 5,070
1/4/13 2:04 P

you made the first step by getting on this site. Fill out your start page. it will help you determine where you need to be calorie wise. Start slow. You don't necessarily need to use them, but turn on the menu plans and get some ideas.
make some short term goal-- I am going to drink 8 glasses of water a day
I am going to give up soda
I am going to walk around the block

Make SMART goals. Use this site's articles. There is tons of info that you can get.

This is me. I think there may be something on the site- but my chiro pushed me to really think about this-- Your comment about giving up hit a nerve. If you are going to just give up because it gets tough or boring then you are not ready. Think about your BIG WHY. Why do you want to get healthy? Why do you want to feel better? If it is to look good in a swimsuit or for a wedding-- I don't think that is enough. Sure those may be motivating factors but not enough to stick the journey out.
This is a lifestyle not a diet.
I will share my BIG WHY with you-- I have 2 nieces, 2 nephews and one more little one on the way. I want to be the best aunty i can be. I can't do that if I am not healthy. I want to run around in the yard with them, I want to play with them, I want to see them graduate, I want to dance at their weddings, I want to hold my great nieces and nephews. I can't do that if I am not healthy. I am not on this journey to lose weight or get fit. I am on this journey to get to an optimal health--100% of body, mind and spirit with no evidence of disease. That is where I am going. Believe me it hasn't been easy. It has actually been the hardest thing, but when I feel that I can't go any further I look at the picture of 8 month old Lyle and do those extra squats. i look at 18 year old Cassie and choose the veggies over the cookie.
Hopefully some of this helps.



TONYALIGHTFOOT
Posts: 32
1/4/13 1:50 P

Where do i begin?
How much do i eat and when?
How much do I workout?
What should I start out doing ( I usually give up because I do an intense workout and am sore for a week and never follow through with it).
What little things can i do to burn extra calories??

My problem areas are my stomach (I had twins), an ass the size of mount rushmore and huge thighs.

I used to be around 130 when i had my boys 4 years ago, got the depo shot and gained steadily ever since. I now have my tubes tied so no more hormonal birth control. Im at a loss and really ready to lose weight. However, I was belimic in the past, about 10 years ago, and im afraid of stirring old habits.

Any advice would be great!

Some background information: 17 had my first child. Met my husband- 19 had twin boys. I am a stress eater, but have managed to get that under control. On average I really dont think I eat more than twice a day. Portion control is going to be a big thing. Its easy to fill up a cereal bowl and have 5 cups of cereal instead of the 'one' serving. Not eating may actually be my issue. You see I usually only eat one big meal, and thats supper. I've done enough research over the past few months to realize that may be why I have trouble going to bed at a decent hour because I eat my big meal at night and then get all my energy, keeping me up till 2am almost every night, just to get up at 7am and children ready for school.

Lets see, Im a full time college student, im 24, but hey better late than never, planning on going for my PhD. I used to be a very active child and as school started and with work, i gotta say i did get a lot lazier and im not impressed that I am not as active as I used to be because I miss it. I used to be in cross country, dance, cheerleading and gymnastics- hence the reason i developed an eating disorder. I haven't had a problem with that in years but that is my biggest fear of "trying" to lose weight and why I have put it off so long.

For the record, this isn't a spur of the moment decision, its something I have thought about and beggining to make a fail proof plan, I would say its not neccesarily about the weight but in an essence it is, my health as a whole is suffering from it so I guess you can say I wanna be more healthy, I wanna quit smoking and be able to run around with my children and not get winded. I wanna be the active girl that I used to be. In Minnesota though theres only so much "outdoors" activity you can do in the winter, and I hate being cooped up in the house.

Goals have already been accomplished!! :) See I am taking this one step at a time but im stuck and really at a loss to do this the 'healthy' way when im only used to binging and purging for weight loss, however I am proud to say its been 6 years since all of that but I did let myself go all together. Anyways off track-

I have quit drinking Mountain Dew- I used to drink almost a case a day- No, im not lying. Eating too much isn't my issue, its not eating enough and a massive caffeine diet. So, I quit drinking Mountain Dew, thought I could never do it, but its been 2 months since I have cracked one open. 10 year habit, broken.

Still have an issue with energy drinks, most days none, sometimes I have one, sometimes I have two, depending on if i drink coffee or not. Im hoping i can eat more to obtain energy and get rid of the energy drinks all together..

Goal #2 which has been accomplished for quite the while, since I kicked the Mountain Dew habit... I have picked up drinking 8 or more glasses of water a day, thats not to say I dont buy those little water flavor enhancers with energy.. they say there calorie free...


So now its incorporating diet & excercise. I love dancing. I crank the radio all the time and dance with my kids. Im trying to make it a point to NOT sit at my computer desk but that is hard to a point with being a fulltime college student.

If I missed anything feel free to ask.

Edited by: TONYALIGHTFOOT at: 1/4/2013 (15:14)


 
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