My first few weeks at Spark People, I started with the Spark Diet and the 10 Minute Exercise Challenge. I have done several of the other Challenges. They work well when you want to kick start a good habit.
I am the king of cheap work outs. When I first started out I looked at joining a gym but they were expensive and you had to drive to them, so I decided to do all my training at home. I walk twice a day on work days in the morning and evening. I joined a local hiking club. It is free to join and I hike on the week ends when I can fit it in my schedule. I bought a set of dumb bells and printed out strength training exercise from Spark People. As you get stronger you just get heaver weights and add more reps. Don't forget about push ups and sit ups, they are free and you can do them anywhere.
The food tracker was my best friend when I started out it tells you how many calories you can eat a day and you track every thing you eat so you know how you are doing on a daily basis. I was a really big eater so to fill up and keep from being hungry I eat a salad or raw vegetables before my meal and eat three snacks every day. My snacks are usually fruit or nut butter.
I've found without question that the best way to lead others to a more plant-based diet is by example - to lead with your fork, not your mouth. ~Bernie Wilke
You are welcome! I had a very hard time switching to diet sodas! Now, I have had a hard time letting diet sodas go. :/ As for meal plans for one person, I'm not sure. My husband just bought a book for me that includes meal plans, not sure how many are for one person, yet. It's an older book, but I am finding it useful. It is called, "Denise Austin: Shrink Your Female Fat Zones." I also had a problem not eating actual meals. That's why these meal plans help.
Thank you so much for your advice! I also have a soda habit. My problem is switching from regular to diet but I know diet is just as bad for you with the artificial sweetener. My problem is also not eating actual meals.. always whatever they have at the office and munching on food here or there at night. I find it hard to plan meals for just one person. Any tips???!
Hi, Heather! I am just getting back on track after slacking myself. Luckily, my husband is very helpful. I had to give up diet sodas, they're just as bad as regular sodas. I get about 2 sodas a week. I also had to totally reset the way I eat, snack, and the way I think about eating. I love food. All kinds of food. I enjoy it. I was snacking too much, too. Remember fruits and veggies. And, the biggest part is PORTIONING. Cut your portions waaaaay down. That's all I can think of for now. :) Good luck!
My name is Heather. I am 27 years old and I am 5' 3". In the last 5 years, I have dealt with weight jumping. The first two years, I went from being 190 pounds to 118 pounds. I worked out at the YMCA, six days a week and roughly 3-4 hours a day. It differed from pilates, yoga, callenetics, belly dancing, walking, roller blading, studio cycling and weight training. I even got first place in a 5k! I attempted to be a lacto-ovo vegetarian for four months and felt amazing. However, I still had a lot of learning to do that meal plan healthy.
Then I met my husband, and honestly, I got lazy. His regime plans of eat whatever he wanted and still maintaining his six pack looked good and I thought my body would follow. Unfortunately, it did not. Three years later and 65 pounds added, I am back to my start at 180 pounds.
The only difference now? My husband is now in basic training for the air force and I am home alone with very limited funds. The YMCA programs I used to do is not in my budget.
I have a lot of relearning to do. How can I lose this weight healthy? What foods should I take in? What food regime can I afford? And mostly, what exercise habits can I pick up that cost little to nothing and will show amazing results (especially through the upcoming winter months?)
Time will tell. All I know is, I did it once, I know I can do this again. And hopefully learn from my first mistake of letting myself slide into the drone of not caring about my health!
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