Yes - exercise is important for overall health and well being but weight loss is 80% diet. You can definitely lose that 30 pounds without exercise - I am proof. Now, I'm sure I lost more muscle than I should have since I didn't do any exercise, but my point is if its too overwhelming at this point in your life to do both, then start by focusing on diet. I have three kids, a fulltime job and various kid related volunteer/sports related duties. I will also be 40 in a couple weeks. I can totally relate! It is so hard to carve out even 10 minutes especially at the end of the day when you just want to collapse! Now that I've lost the weight I feel more ready to start exercising, but 8 months ago it would have all been too much. And remember, having three kids and a full time job likely should NOT be considered sedentary. Mom duties alone burn calories! I have my spark range set to burn 1000 cals/week (a goal that I have only met once in 8 months) and I eat mid to high in range and I still lose....Good luck - I think the easiest thing to do is start trying to eat whole foods - slowly cutting back on processed food is a good start and relatively 'easy'. Start by counting cals in an average day and then look to see where you could cut things back.
I used to take the kids to the park. Some days, I could push the little one in the stroller and go around the track. Other days, I could put them both on the swings. I could push one and then the other for a long time. It's not aerobic, but it is a benefit to you and to them.
Also, if you have a double stroller, you might be able to do a walk around the the neighborhood before bed time.
Exercise is a tricky thing. According to Dr. Michael Mosley on a recent Nova episode, some people lose a lot of weight with exercise, but some people lose almost nothing.
Ten years from now, you won't remember what you weighed, but you will remember your experiences with your boys. Be active with them. Feed them (and yourself) healthy foods. Do the best you can. Don't beat yourself up.
Fitness Minutes: (1,758)
219 9/11/13 4:15 P
Thanks everybody, I appreciate the input! I will try to realize this isn't all or nothing and start with some small changes to get going. Doing something is better than doing nothing, right?
Fitness Minutes: (1,758)
219 9/11/13 1:58 P
I can really understand where you are coming from, I to am in a similar situation. Except I have let my weight get a lot more out of hand than you have! Good for you for taking the first step!! I work full time and sit in a cubicle for 8 hours a day.. I have started standing for 4 hours a day (I hope to add more time to that but 4 is all I've been able to do so far), I know this isn't "vigorous exercise" I'm not really even sure it counts as "exercise" to many people. I figure, Since I'm not sitting on my butt, the smallest amount of movement, be it just standing or stretching while I work, it's burning more calories than sitting on my tush. I try to take the baby out in the stroller for walks or to the park after work, but honestly - In the real world intentions don't always become reality. Try taking the stairs instead of the elevator at work? Or Park at the back of the parking lot when you go shopping and at work? Leave for work 5 minutes early a few times a week and walk around the parking lot once or twice before going in?
Hopefully this helps a little! Keep up the great work!
Fitness Minutes: (220,300)
21,519 9/11/13 11:54 A
Hi, Cary ! It is possible to lose weight without vigorous exercise. When it comes to weight loss or even weight gain, what matters most is what we eat. Good nutrition is what takes the weight off and keeps it off. Exercise is what keeps our bodies fit and healthy. In short, you can't out run a bad diet with exercise. If you want to lose weight, you have to eat right first and watch your portions.
But that doesn't mean you should neglect your exercise. Remember, the benefits of exercise go beyond burning X calories in Y minutes. Exercise is for keeping our heart as well as our intenal organs as fit as the outsides of our bodies.
You don't have to kill yourself in the gym to be fit. Put the baby in a stroller and take a walk. There are members who will tell you how they lost 100+ pounds just by walking and watching what they ate. You really don't have to do an hour a day to lose weight. You can break your workouts up into shorter segments and still get all the benefits. Start with 10 minutes. Taking a 10 minute walk three times a day still adds up to 30 minutes.
Coach Nicole has a bunch of short 10-15 minute workouts posted in the fitness section. What you do for exercise really depends on your goals. Keep in mind that the goals of someone preparing for their first marathon are very different from the person who just want to be a bit fitter.
I will say that doing more exercise will not speed up your weight loss. If it took nine months to pack on that weight, it's going to take at least that long to take it off. As we all know, it's easy to gain weight, it's hard to take it off.
So, why not start with a daily walk ? that's a great way to slowly ease back into a regular exercise routine.
Hi! Congratulations on your beautiful family, first of all! Second, sometimes it is difficult to make all the changes at once! Start small and add on. Maybe logging on everyday and tracking your food is a good start. Or maybe using the workout generator to find something you can do in 10 minutes or less to get started. I know it all feels overwhelming right now, but in the scheme of things, 10 minutes of doing something to make you feel good about yourself will pay off even more than a 10 minute power nap. And, for me, when time seems to get robbed from me, I need to do that 10 minutes for me first thing in the morning. Recruit your husband for help and support with the kids so that you can get that 10 minutes in just for you! Good luck! I know you can do this!
Hi Cary, Finding time to exercise for anyone can be a challenge. Your situation is seemingly difficult; you must stay positive in your frame of mind. And, start in small, simple ways to emphasize the turn to a more healthy lifestyle. There must be times during the day (break, lunch) when you can take a short walk - just 10 minutes! Determine to do this for every work day for a month. You will find the simple act of moving fills you with endorphins - feel-good chemicals released in the body when you exercise! Move and it will change your outlook, too. Best of luck to you on this journey to a healthier, happier you! Remember we are here for you. Blessings, JOY
Hi I am just starting back with spark after having my second baby and I am very frustrated because I cannot find time to exercise. I used to jog 3-5 miles/ day before I got married, after that it just started falling off. Now it's five years, 2 boys and 30 pounds later and I'm disgusted with myself! I have a two year old and a 3 month old and I work full time. I just cannot find the time to start walking/jogging again, and both boys are terrible sleepers so any down time I try to sneak a nap in. the problem is I'm having trouble getting motivated and sticking to the program because I feel like I can't lose without doing regular exercise. I'm 41, so my metabolism is slowing down. I'm 5'0" and 160. I want to lose about 35 pounds. any suggestions or stories of success without a vigorous workout program is appreciated!
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