Losing Weight

[Diamond Delta]

I really really want to lose about 20 lbs. and I need HELP!!!

I actually eat OK, I need to work out. The problem is, even though in my head I know how to work out, at the same time, I kinda don't know how to implement it. I am very *active* in my daily life, but I need to have a structured work out.

Anyone with either 1)success in this area or 2) a exercise science major want to help me out. I am aweful about making these decisions myself. I need someone to order me to do a specific routine. (For example-do pilates 3 days a week and work out with weights 2 days.-that is not specific enough for me! I am a loser!) I need to know what kind of wieghts, which muscles, how many reps, how many sets??? Which pilates tape, how long??

I do not and won't be belonging to a gym and prefer to work out in or around my home. I know this is frustrating!

Any takers???? It would be greatly appreciated. I plan to make periodic updates to let you now my progress. I'd like to be looking good by Christmas. I think that is a reasonable goal.

Whatcha think?

[aphibeach]

get a couple of different work out videos to do on days when it's rainy or too hot (or in the winter when it's too cold)

mix it up.....don't do the same video 3 times a week, switch off so you're working different parts of your body.....you'll burn more calories this way and gain more muscle

walking/running/rollerblading/biking is a great way of exercising. i don't know where you live but if you live in a place where i do where it's humid and hot about 8 months out of the year, then you understand how difficult it could be to get outside. try exercising outside either early in the morning before it gets hot out or later in the evening when it starts to cool down.

buy an exercise ball and some weights. you'll be amazed all the different things you can do with both of these. and most exercise balls come with a video. watch the video to learn some different moves to do on the ball.

[IowaStatePhiPsi]

Diamond- I too need to drop about 20 pounds (all gained while on the Dean campaign :-( )

I've heard that having an accountability partner when getting in shape or losing weight helps to keep one going- someone for you to get after while at the same time they get after you.

[sairose]

I think I can help!!! I have lost weight two different times (a few years ago, lost 50lbs...this summer, lost 15). And yes excersize is often the hardest part about weight loss.

Here's my advice.

1)What kind of fitness/activities interest you? If you pick something you like, you're more likely to stick to it. I enjoy running and because I do, I stick to it. I also found that I really like raquetball and now I play it from time to time.

2)How much time do you have? Fit in fitness into your schedule, just like you would class, meetings, etc. And don't think about whether you want to work out or not; just go do it! If your time is very limited, find ways to incorporate fitness: pace around while you talk on the phone, run up and down a few flights of stairs, etc etc.

3)Find a workout buddy! Honestly, this is what has helped me more than anything, because I know I'm letting my workout gals down if I don't join them.

4)Also, http://www.slim-fast.com is a FABULOUS resource! Even if you don't use their products, they have great articles and such on fitness, especially for beginners. They also have a weight chart you can report to weekly.

5)Buy a really cute pair of jeans or something in a size or two smaller than you can fit into. Use it as an incentive, and try them on weekly. It's really exciting to notice that week by week they start to fit a little better until you finally can wear them!

6)If you chose an activity like running, walking, rollerblading, etc...listen to music while you work out. It makes it more enjoyable.

PM me if you want any more advice!

[aphibeach]

excersize

please one thing before you help this girl.....it's EXERCISE

[Diamond Delta]

thanks so much for advice, I really really appreciate it!

[winneythepooh7]

I really wish I could get motivated to work out. They just opened a gym literally 2 blocks and about a minute walk from my house but it is really hard for me to get motivated to go~~I always find better things to do. Now that I have a car again I drive more places where in the past I used to walk everywhere. And since I have a job where I am in the field 95% of the time it is much easier to go get fast food for lunch rather then bring something healthy. I don't think I am too overweight but I would love to get toned. I know me well though and I just won't be able to stick to a gym regimen. I also know that when I go home I find a million and one other things to do instead of work out. Grrrrrr, I am frustrated!!!!!

[Diamond Delta]

Girl I feel your pain! I am the same way!! Plus I just have this obsession with Dr.Pepper. And I CANNOT drink the diet-gotta have the real deal....so hard.....

I thought maybe if I ate all my meals naked in front of a mirror that would motivate me to eat less.....you get immune to it after a while.....

I gotsta work out, it is the only way.....

[sairose]

Originally posted by aphibeach
please one thing before you help this girl.....it's EXERCISE

Ack! I NEVER spell that damn word right. LOL

[sairose]

Originally posted by Diamond Delta
Girl I feel your pain! I am the same way!! Plus I just have this obsession with Dr.Pepper. And I CANNOT drink the diet-gotta have the real deal....so hard.....

The trick with diet sodas is, you must get used to them. Meaning, you have to drink several before you actually like them. I think Diet Dr Pepper is the best diet one out there! Seriously, at least try it. When I switched to diet sodas is when I started losing weight (because of the empty calories).

[astroAPhi]

I like Diet Dr. Pepper and Diet Mt. Dew. I think they taste the closest to the real thing.

[aphibeach]

or you could do what i do and give up on soda completely. i did it 4 years ago and i lost 5 pounds instantly....you don't realize how much water and bloat your body holds due to the carbonation until you stop drinking it.

of course if you do go cold turkey, you'll get the headaches and yucky feeling for a couple of days but that fades. my advice, dont drink juice, don't drink soda, just drink water and skim milk. juice has a lot of sugar in it and that's not good for you. there are studies now that say drinking 3 glasses of milk a day can help keep your weight down

i joined a gym about 18 months ago. even though i am still in undergrad and get free access to our campus gym, it sucks and is always crowded. so i went private and i love it. it's never crowded and it's all women's so i can do my thing and not be bothered. i try not to spend more than an hour at the gym per day.....because after that you're really not burning anything.

I laugh at all these 'plans' to make you lose weight. It's simple: Eat healthy (no more snacks at night, eat your fruits and veges), exercise, begin running if you haven't started (Start out at about 9 miles a week if you're a beginner), and get out and do something (find an outdoor activity that isn't just work work work, have some fun).

Drink plenty of water. 8 cups a day? Minimum if you're exercising.

If you put some genuine effort into it, it doesn't take long to lose weight.

[swissmiss04]

It's all about finding every little opportunity to cut/ burn calories. To lose one pound in a week, you have to have a 3500 calorie difference. Meaning you could cut 2000 calories/week out of your diet and then exercise/move to burn the remaining 1500. Or vice versa. When you consider that vigorous jogging, elliptical machine activity, or swimming burns 600+ calories/ hour you realize it doesn't take much. Say you do 30 min of jogging 3x a week and then lift weights for 20 minutes 3x/week. You'll burn over 1000 calories just doing that. Instead of parking close by, park further out. Instead of just plopping on the couch to watch TV, watch TV while you iron, fold clothes, or do jumping jacks.

Nutritionally speaking, you can find little ways to cut calories. Order things w/o cheese, butter, sour cream, sauces. Instead of fried, get grilled or baked. Cut back on the butter drenched dinner rolls. Get wraps instead of sandwiches. Try diet soda instead of regular. Unsweet tea instead of sweet. Water w/ every meal, in addition to whatever else you drink. I'm not saying deprive yourself and live off 500 calories per day. If you're working out regularly there's no way you can sustain yourself off of less than 1800. It's the little things that can add up.

I'm in the process of losing 10 lbs, so I'm with you in spirit!

[sairose]

Originally posted by swissmiss04
It's all about finding every little opportunity to cut/ burn calories. To lose one pound in a week, you have to have a 3500 calorie difference. Meaning you could cut 2000 calories/week out of your diet and then exercise/move to burn the remaining 1500. Or vice versa. When you consider that vigorous jogging, elliptical machine activity, or swimming burns 600+ calories/ hour you realize it doesn't take much. Say you do 30 min of jogging 3x a week and then lift weights for 20 minutes 3x/week. You'll burn over 1000 calories just doing that. Instead of parking close by, park further out. Instead of just plopping on the couch to watch TV, watch TV while you iron, fold clothes, or do jumping jacks.

Nutritionally speaking, you can find little ways to cut calories. Order things w/o cheese, butter, sour cream, sauces. Instead of fried, get grilled or baked. Cut back on the butter drenched dinner rolls. Get wraps instead of sandwiches. Try diet soda instead of regular. Unsweet tea instead of sweet. Water w/ every meal, in addition to whatever else you drink. I'm not saying deprive yourself and live off 500 calories per day. If you're working out regularly there's no way you can sustain yourself off of less than 1800. It's the little things that can add up.

I'm in the process of losing 10 lbs, so I'm with you in spirit!

Yes, yes, this is all great advice! You don't even have to work out every single day; finding ways to INCORPORATE activity into things you already do help tremendously!

Also, don't do like I did the first time I lost weight. I actually was consuming too LITTLE fat (yes it's possible). If you do this, you're hungry all the time and much more likely to binge. What my doctor advised (and this works) is to incorporate healthy fats into your diet: a few nuts, olive oil, salmon, etc etc because fat is what makes you feel full, and if you eat the right kinds of fats, you don't crave fatty food as much.

It's weird...but it's so hard to start eating right. I was for me anyways. But once you do, you feel soooo much healthier, and a piece of fruit is much more satisfying than a candy bar. I just hope that once I lose the last 10 lbs I have to lose, I will continue to eat well.