I agree with all the other posters about seeing a Dr. and taking things slow. Try and change just 1 thing at a time. Find some easy food swaps, that will be a better choice = lower calories. Here are a few: Swap all sour cream for Plain Greek yogurt - it tastes exactly the same and only has 1 ingredient! any bake goods swap out all oil for unsweetened applesauce for mashed potatos - I do about 2/3 of the pan of potatos, but add 1/3 of cauliflower. Boil and mash like you normally would. you can always chop up some extra veggies (spinach) super fine and add to soups, casseroles, spaghetti sauces,
I know you can do it!!! Small changes will add up. Beckie
Fitness Minutes: (2,857)
11/7/12 11:04 A
It's never too late to start getting healthy and making a change in your life!
Definitely check with your doctor first, but remember that exercise doesn't have to mean running sprints or doing push-ups on push-ups on push-ups. Walking is GREAT exercise, and if I had to guess, I'd say it's the most popular form of exercise on this board. It's ok to start small, just 10 minutes or so is great. Good luck!
first thing to do is speak to your doctor, they will tell you what is safe for you to do, then set little goals based on what the doctor says and meet those then move on to another one. Most important thing is not to let fear stop you, Withought loosing weight there are so many more fears that come into play. Talk to your doctor and start the new you!
Fitness Minutes: (85,402)
11/7/12 7:48 A
Take it in small mini goals. Use spark's Other Goals to your advantage and create your own goals.
Week 1: 10 minute walk up and down your street 1x a day. Week 2: 15 minute walk up and down your street 1x a day. And so on...
You could add additional goals like:
Do something active in front of the TV 1x a day. (even if it's just marching in place and stretching to start, at least you're off the couch and it is the first stepping stone to setting up a fitness routine) Do something active outside 1x a day (do some gardening or something leisurely you enjoy) Climb the stairs x amount of times per day. Do an extra chore around the house you normally wouldn't do 1x a day (wash the dishes by hand, wash your car, hang the clothes outside to dry, clean out the fridge, wash the walls. Whatever you can think of by looking around your house and seeing what needs to be done).
Just keep challenging yourself with small goals that you know you can accomplish.
Now, I was only in my overweight BMI when I started Spark but I could only handle about 15 mins of cardio. I had a resting heart beat of 80-90 bpm. 3 months later I have brought my cardio up to 60 mins, all of the Spark fitness videos have become too easy for me and I have brought my heart rate down to 60 bpm. Stick with it and you will see big and amazing changes to your body. Strength training has made me feel 10x stronger, I no longer get tired when I stand for long periods of time, I no longer get out of breath from doing chores around my house, cardio has become so much easier and I keep having to push myself harder.
You can do this! And you will be so proud of your accomplishments.
The key to weight loss and fitness is not to exercise like a maniac, or to the point where you feel like you are going to pass out, but rather just that you exercise regularly.
Even if it is something as simple as walking for 10 minutes a day, if you keep doing this for just 2 weeks, you will find your fitness and what you can handle, increases significantly.
Climbing stairs is awesome exercise, but if it is making you feel like you are having a heart attack, it is probably not the best place to start.
Take things easy, and stay within your (current) limits. Just make sure you do it regularly.
11/7/12 7:11 A
If you are not motivated to start to lose weight, and if you are not going to do anything to change, you can expect no change.
However, if you want to change, you can. The trick is getting started then the positive results from that spurs you toward more positive changes.
The question is, what are you willing to change? Will you begin walking 10 minutes a day? Or cut out second servings of food? Or measure portion sizes? Start with a few things which you believe you can do for the rest of your life, or else decide that you will not change and accept where you are at.
The only one that can change your body is you. You are the only one that has to live in your body. How do you want it to feel? Energetic and active? Sluggish and hard to move around? Do you want to offset the change of heart and other diseases, or live with potential for numerous diseases which can be preventable?
It is up to you.
Fitness Minutes: (1,876)
11/7/12 12:39 A
You said you get winded on the stairs - So why not start there? :) Do you have a small staircase in your house you could practice on? Make goals of how many stairs or flights you want to do at first, and then build from there. :) Or go on small walks not too far from home so that if you feel like it is too much, you do not have to panic, home is right within your reach. You can do this!
11/6/12 8:38 P
Like all the previous posters, you should clear yourself with your doctor first but don't be afraid to exercise. We usually interpret exercise to be what we see people in magazines or workout videos doing but not so. It is any activity that pushes our bodies to raise our heart rates so start slowly, walking is always the best; 2, 5, 10 minutes and as your body gets used to it, increase the length and distance.
Fitness Minutes: (11,415)
11/5/12 6:49 P
Just get up and do it..anything will work. Walking will work, just moving around. Dance. Do whatever makes you happy! Once you get up and do it once, you will the way it makes you feel. I promise.
Fitness Minutes: (4,601)
577 11/5/12 6:37 P
Think of it this way Zero motivation + zero energy + zero anything = zero change
Get out of you're own way and just do something....anything. Pick one thing to change and commit to it. Once it becomes a habit tackle the next hurtle.
As the OP said, to start, focus on your nutrition. Then incorporate exercise when you're ready.
Edited by: STDWYNWEN at: 11/5/2012 (19:42)
Fitness Minutes: (22,220)
1,537 11/5/12 4:46 P
With that attitude you never will. Snap out of it, change your outlook, and make positive change happen.
11/5/12 4:13 P
Exercise?!?!?! At 5'2" and 182, I know what I need to do. Zero motivation, zero energy, zero everything, I just don't seem to be able to even start!!!
All medical clearances aside: The hardest part of starting a program is the "starting" of it. Just think that every step you take, every flight of stairs, every block walked, every dumbell lifted - is one step towards victory. Sure it'll be hard in the beginning. Learning to walk was difficult too once. On a positive note? The more you do it - the easier it is going to get. Don't let fear get in your way. Best wishes to you.
Definitely talk to your doc and get medically cleared. You can lose weight without exercise just by monitoring your intake, so start there. Then, as someone else suggested, try walking. Don't think you have to do stairs or push yourself hard at first. Walk to the mailbox and back. If that is difficult. Try it again tomorrow. Then the next day and the next until it doesn feel quite so hard. Then, walk a bit beyond the mail box and back, etc., etc. A water exercise class might also be a good place for you to start working movement into your day.
11/5/12 2:15 P
Here's part 1 of a great series of articles I'd encourage you to read:
You should join the team-Indygirl. She's really amazing and has been right where you are. You need to exercise, but you have to careful about it. I agree that a great place to start is with a visit to the doctor.
Fitness Minutes: (99,678)
3,667 11/5/12 1:57 P
Have you been cleared by your doctor to start exercising? That is the first place you should start. In fact, your doctor might write you an order for physical therapy because of your shortness of breath. That would be a great way to start your exercise program.
Once you're cleared by your doctor, I think walking would be a great start for you. Try to go for a 10 minute walk every day or every other day to start with. Every little bit counts so 10 minutes a day is a great way to begin.
Fitness Minutes: (7)
1 11/5/12 1:54 P
I just joined SP, and one of my biggest challenges is that I'm afraid to exercise. I'm morbidly obese, and have about 200+ pounds to lose.
When I walk up a flight of stairs I get so winded and my heart beats so fast and hard, I'm afraid I'm going to have a heart attack! I have to sit and try to relax and get over feeling sick to my stomach.
How do I start out with exercise, without killing myself? Is there something wrong with me? I want so badly to lose this weight, but I feel like I might be too far gone...
Does anyone have any tips on how I can get started with exercise and not feel like I'm going to pass out!?!
SparkPeople, SparkCoach, SparkPages, SparkPoints, SparkDiet, SparkAmerica, SparkRecipes, DailySpark, and other marks are trademarks of SparkPeople, Inc. All Rights Reserved. No portion of this website can be used without the permission of SparkPeople or its authorized affiliates.
SPARKPEOPLE is a registered trademark of SparkPeople, Inc. in the United States, European Union, Canada, and Australia. All rights reserved.