Fitness Minutes: (2,592)
66 4/16/14 2:49 P
yeah nothing fast works well for the longtime- however even losing weight "slowly" (1-2 lbs a week) will still give you a good boost before your event. Starting vigilantly recording everything you eat, cut out surgery drinks, and walking more are good, easy tips that may help you. Good luck, you can do it!
Fitness Minutes: (33,526)
2,132 4/14/14 9:06 P
I was 49 when I started in July 2011. By Christmas, I had lost about 45lbs (I am going by clothing sizes as I don't use a scale - and at my height, 10lbs equals one size).
The best tips I have: be positive; EAT YOUR VEGGIES & fruits & lots of them (cannot overstate this - it's crazy how important this is); aim for 80% healthy & 20% treats (to keep your sanity); limit alcohol. Don't do anything you don't think you can sustain for the long haul (both in nutrition & exercise). Ditch the word diet. Don't use a scale if it causes drama; you don't need it to lose weight and get healthier. Drink in everything Arch says on these boards - it helped me tremendously!! Aim for progress, not perfection. Nobody's perfect; everyone can progress. Losing weight is a by-product of getting healthy.
Don't hope & pray for will power (well, prayer never hurts); rather, focus on your behavior. Behave as if. There are excellent articles on motivation here. Don't wait for motivation to find you - you have to find IT.
Lastly, read the success pages & woo-hoo posts. Encourage others w/ an atta girl (or guy). Believe you can do it because you'll see on this site that many just like you have!
Come here when you a lift. There's some seriously amazing folks here.
Fitness Minutes: (42,453)
6,710 4/14/14 3:43 P
Sorry, sweetie. You didn't put this weight on overnight, it's not going to come off overnight. Be smart and aim to lose 1-2 pounds a week. That could be anywhere from 8-16 pounds lost prior to your big event.
Exercise is one component of weight loss - doing so while eating reduced calories will speed up your weight loss, but I lost my first 25 through tracking alone.
What is tracking? Set up your goal weight and goal date (realistically. 10 months from now to lose 100 pounds is an aggressive goal. It's possible. 12 months is more realistic, 14...even more so).
Anyway, after you do that...check your tracker (orange button above) Nutrition. There you find your daily range of calories, carbs and fat that is generated using the information provided (current weight, goal weight, goal date).
You stay in the range as best you can. Some days you will eat at the lower end (fastest way to lose weight), and some days at the higher end of the range (cause you are hungrier that day). As long as you stay in the range...you will lose weight.
Basically, calories in vs. calories out. You will lose weight by eating less calories.
How do you know how many calories a day you are eating? Tracking them. Look at food labels (or google food..example "nutrition big mac" or "nutrition green beans", etc). And yeah, until you get the hang of it, its kinda a pain in the fanny, but you do quickly get the hang of it (like 3 days), and like I said, I lost my first 25 by tracking alone, hands down it is the absolute most important thing to do to lose weight.
And, honestly, is it is best to start with baby steps. Track your current eating for a few days to get the hang of it. Find out how many calories a day you eat now.
Then, start bringing them down slowly, by 200 calories every 2 days, until you are near the bottom of your range (trust me, your stomach and your mind will thank you).
You start increasing your intake of water, and veggies - why veggies? Well, a whole head of cauliflower ( a whole head of it) has about 200 calories. A whole head of cauliflower is a lot of food to eat, for very few calories (I am not saying to live on cauliflower...just using it as an example). 4 cups carrots has less than 400 calories. 4 cups carrots is a lot of carrots.
Processed food - start getting it out of your diet..slowly if you need to. Start replacing a snack of potato chips for baby carrots and hummus. Get white bread out of your diet, and replace with whole grain to help you stay more full. Stop eating mashed potatoes with butter and milk as a side for dinner, and replace with asparagus and brown rice. Stop drinking soda, replace with water (8 a day) or crystal light. Quit stopping for pizza on the way home, and stop at the store and grab a rotisserie chicken and a salad. Instead of cake for dessert, have some greek yogurt with a handful of blue berries.
Start to visit and read the threads in the diet and nutrition board to learn about food. Right now some one there is asking a question of how to replace bread in her lunches. People are responding with great suggestions. There is a wealth of nutritional info on that board. I spent my first 3 days reading there to learn about food - what to eat....what to avoid...how to substitute high fat high calorie items for low cal and low fat items that are delicious and filling!!
Start doing stuff like this (and start it small, like has also been suggested to you by Archidimeis (I cannot spell that name, lol) - or you will not be able to sustain it at all).
The weight you want to lose for this event? What do you want to lose? 30 pounds? 40? Not gonna happen...how about 15 for a GREAT start, and maybe 60 by Christmas?
Set a reasonable short term goal (say 12-15 pounds in 2 months), a reasonable midterm goal (say 40 pounds in 5 months) and a long term goal (100 pounds in 12 months).
To do otherwise is setting yourself up for failure.
ETA: and when you fall off the proverbial wagon (which you will because you are human) - you dust yourself off the next morning, and you get right back on your program. Everyone here has fallen a time or two. or 17. or 43. Everyone. The successful ones are the ones that keep going.
Edited by: EELPIE at: 4/13/2014 (17:16)
Fitness Minutes: (221,990)
21,711 4/13/14 3:48 P
Welcome to Spark People !
There are plenty of ways to lose weight fast, but none are safe. The most effective way to take the weight off and keep it off is to do it slowly. This is what I have learned from my own years of yo yo dieting. the faster a person takes off the weight, the faster it packs back on. Take the weight off slowly and it will stay off.
Spark People encourages all its members to start with some simple changes first. Don't try to do everything at once or you will end up frustrated. Set simple goals. Example, if you're not eating 6-9 servings of fresh fruit and veggies, set a goal to eat 2-3 servings each day for one week. If you're not drinking 8 glasses of water, set a goal to drink 2-4 glasses each day for one week. If you're not exercising, don't try to do an hour a day, set a goal to take a 30 minute walk each day for one week. Once you've achieved these goals, then you set new ones.
And this is how a person begins to make healthy changes. Don't start with an all or nothing mentality. Every little bit does make a difference.
But, you have to stop thinking diet. I know that's not easy, but if you want to lose 100 pounds, that's what you need to do. stop thinking diet and start thinking lifestyle change. Yes, that means taking the weight off slowly.
I know things may seem daunting, but that's why it's important to start with BABY STEPS. if you can't walk for 30 minutes, then walk for 10 minutes. No one says you have to exercise X amount of time. You can break your walks up into shorter segments and still get all the health benefits. Taking three 10 minute walks spaced out through the day still adds up to a 30 minute walk. and if you can only walk for 10 minutes, that's where you start. Your strength and endurance will increase with time and regular practice.
Also, when is the last time you had a full physical ? a regular physical should be a part of a person's healthy lifestyle. So, if you haven't been to the doctor in a very long time, I'm going to encourage you to make an appointment. You need to find out what your blood pressure, blood sugar, cholesterol, etc... all are. those numbers will improve as your health improves.
Why do you need your blood sugar checked ? You need to know if you have pre-diabetes or diabetes. If you do, that will change what you need to eat.
If you need inspiration, I highly recommend that you "friend" member INDYGIRL. at her highest weight, she weighed 460+ pounds. it's been two years since she started her journey and in that time, she's lost half that weight. Read her blogs. Join her spark team. She understands what it is to need to lose a lot of weight with disabilities.
Take things slowly. Start by making small changes. You didn't gain the weight overnight, it's not coming off overnight.
Be patient with yourself and your body.
Fitness Minutes: (0)
5 4/13/14 3:15 P
I have been trying to motivate myself by reading weight loss success stories and I stumbled on this website. I am close to 50 years old and need to lose about 100 pounds. I would like to find a way to 'jump start' my weight loss journey and lose as much as possible in the next 2 months for a very special event. Is there a way to do this????
I have gained a lot of weight recently and I am miserable! My legs, knees, and feet hurt all the time, and it is very difficult for me to 'walk' for exercise.
PLEASE HELP with any weight loss suggestions. I haven't read much on this website and don't know how to use it yet.
SparkPeople, SparkCoach, SparkPages, SparkPoints, SparkDiet, SparkAmerica, SparkRecipes, DailySpark, and other marks are trademarks of SparkPeople, Inc. All Rights Reserved.
SPARKPEOPLE is a registered trademark of SparkPeople, Inc. in the United States, European Union, Canada, and Australia. All rights reserved.