Post # 1
A little background information: I am 5’2” and for all of my life I have been small and thin. No matter what I ate or my lack of anything physical I just couldn’t put on weight. My doctors were always concerned that I was underweight and needed to add “more more more” to my diet to keep up with my metabolism. I took this for granted and just gave into whatever cravings I had. I had my first kid and went back down to my original size in about 6 months with little to no effort (I don’t say this to make anyone feel bad who struggled just to explain how lazy I let myself get). I had kid #2 and this time lost all the weight in less than 4 months. After her I was even skinnier clocking in at a size 00. At this point I was just sad at how skinny I was. I ate more to put on weight and I did get to a size 3 (my happy weight for my height/build)
Fast Forward a couple years: I notice a little weight gain here and there then out of nowhere I had put on more than 20 pounds. Not muscle because of course I took for granted that metabolism I always thought would be there. Nope this was more than 20 pounds of fat. At 133 pounds I feel horrible and everything I wear just eccentuates my bulges and if I go a size up its to large on me. If the extra weight were muscle I could see 133 pounds being great. The number isn’t my problem it is the fact that my body bulges everwhere. When I went dress shopping I was shocked to discover that my dress size was a 12.
I give this background information because of two things #1. Because of how lazy I was over the years as far as exercise/diet goes I have NO IDEA how to stay motivated and what is going to help me and #2. To see if there is a way to find a happy medium. I do not want to be STICK THIN. I was there before and that had me just as depressed as the extra weight does. I loved me in a size 3 but even being in a size 5/7 was still good. What I really need advice and help on is what will help me?? Has anyone else gone from a kind of “couch potato” status and lost the weight? What exercises worked for you?? What foods? Is it possible for me to drop 10 pounds and tone up by February next year? That is my first dress fitting.
Sorry this is so long!! I am just frantic to find answers because I always find excuses to not stick to the diet or go exercise. I can’t keep motivated with a house full of crappy eater who could careless about being healthier and it tempts me out of my good behavior. Any advice would help me!! Thank you so much ladies!
Post # 3
Tmagic are no magical exercises or foods that will make you lose weight. You simply have to eat less and move more. Aim for 30 minutes of any exercise you like and find challenging and cut your calories (somewhere between 1200-1800). healthy weight loss is no more than 2lbs per week.
Post # 4
@grapecrush: I definitely know there is no magical way to lose weight. But my dilemma is, since about September of 2012, I have been consuming no more than 1500 calories a day. I am on my feet a lot now with school/work unlike in previous years. I don’t exercise as much as I should and I did break diet over the holidays a lot. But what I don’t understand is I have not managed to lose any weight at all. No weight gain either but no weight loss. That is why I was wondering what worked for other people. Maybe I am not eating the right foods or doing the right exericises. I hear your diet is 80% of weight loss. What am I doing wrong? An example of my typical daily diet . . .
Breakfast: 3 egg whites, whole wheat toast, two slices turkey bacon, and fruit (usually cantaloupe)
Snack: carrots and snap peas (no dip)
Lunch: PB2 with puffed rice cake or WASA whole grain crackers, 2% reduced fat string cheese, veggies such as broccoli raw, spinach and romaine salad with squeeze of lime
Snack: Air popped popcorn or almonds
Dinner: Boca Veggie burger with 2% reduced fat swiss, lettuce, mustard, onion on whole wheat bun with fresh veggies
Dessert: Watermelon (I love watermelon)
I must be doing something wrong because even with that diet my weight doesn’t budge.
Post # 5
@Saloria83: you’re either eating a lot more than you think or you have a medical issue. Talk to your doctor. There aren’t any right foods or exercises. If you think your dieT is spot on, then consult your doctor. Chances are though, you’re underestimating your daily calories.
Post # 6
@grapecrush: possibly but I use a calorie counter and although I may be a little off here and there I don’t see how it could be major. I log everything in myfitnesspal app on my ipod. I suppose I could see a doctor about it but I haven’t had any other issues other than the weight gain plus the weight came on and sort of stopped at my current weight. Even when I break diet, like over the holidays I ate like crap, I didn’t gain even 1 pound so I thought it was just my metabolism slowed down.
Post # 7
I second the idea about seeing your doctor. Might be that you have a thyroid issue causing weight gain. THey can do a simple blood draw.
Also, 1500 calories might simply be too much for someone your size. I’m 5’11 and 168lbs and I have to eat 1200-1350 calories to maintain my weight. Try a few weeks of eating 1200 and track all your food and see if it makes a difference.
I’m not sure how old you are but for me, metabolism slowed at 30, and slowed even more at 35. I’m 36 now. I have to work out more and eat differently now.
Once you rule out a medical issue, there are lots of ways to lose the weight. Myfitnesspal.com is a great tool to help track food and exercise. I also did Weight Watchers and liked the flexibility of that plan.
Good luck! 🙂
Post # 8
@Saloria83: I think the key is finding a physical activity that you don’t hate. In the summer I enjoy swimming. I tried to like running, but it isn’t going to happen. I actually really enjoy weight lifting and do a lot of that (paired w. walking around an indoor track) in the winter. It’s hard for us ladies to ‘bulk up’, and muscle burns more calories than fat. Don’t be afraid of doing a bit of weight training.
Try to work exercise into your day. You’ve heard it before… park further away, take the stairs, walk to the store etc. whatever you can. Every little bit helps.
As far as eating goes, you are probably eating more calories than you estimate.
Post # 9
I think gaining over 20 pounds out of nowhere on a small frame is not normal and warrants a check up to rule out thryoid/hormonal issues or anything medical that might be at play. Based on the diet you posted, you don’t seem to be eating enough to cause that kind of weight gain. Metabolism slows down with age, but in my experience not enough and not quickly enough to cause that kind of weight gain when your diet is sound.
As far as exercising, I’m going to guess that with two kids you might not have a ton of time to yourself, but you’ll need to carve out the time. That’s the hard part – anything you do with that time, as long as you’re moving, is good. I have a hard time sticking with exercise routines, but lately I’ve just been putting on some music and dancing around. While I’m bopping around to the music I’ll use some hand weights, do stepping on a little stool, jog in place, jumping jacks, throw in some squats and lunges, etc. I don’t have to drive anywhere to do it and music is the most motivating thing to get me moving, so it works for me, and I manage to do enough that I’m a little sore the next morning. I can do this for a long time without thinking about it, as opposed to slogging on the treadmill where I am constantly watching the clock. Otherwise if there’s a sport you have an interest in, like tennis, that can be a fun and motivating way to get exercise. If you enjoy listening to audiobooks or podcasts, download some onto your listening device of choice and take yourself on long walks through different walking trails or parts of town. These are things that work for me, as someone who doesn’t have the drive to exercise for exercise’s sake.
Post # 10
To me it seems like you aren’t eating very much at lunch. You might want to switch your dinner and lunch so you have some protein in there to keep you full and energized. Also, for your size, you might need to eat fewer calories in order to lose weight. It seems like you have a pretty small build.
Post # 11
I’m also 5’2″ and reached 138 lbs about 1.5 years ago and needed to change. I was about a size 8. I also used MyFitnessPal to track my calories. To lose 1lb per week, my net calorie intake was set at 1200. I also exercised about 5 times a week, so I ate more like 1400-1500 calories, but burned off about 200-300 calories per day with exercise. I think if you want to lose, you either need to exercise daily to burn off 200 cals a day or eat less. At 5’2″, you prob need to NET 1200 cals to lose weight. I wasn’t perfect with my calorie goals, but combined with cardio and weights (I HIGHLY recommend weights to build muscle!!!!! Lift and lift heavy!!!!), I’m now 118 lbs and a size 4 with muscle.
Post # 12
Our body types are nothing alike so I’m not going to weigh in on diet except to say that it’s critical for both your body composition and your health.
But I will say that EXERCISE is how you’ll hit your happy medium. When you were underweight i’m guessing you weren’t working out much or lifting weights? Building strength will help you achieve the trim but filled out look you’re going for and…shocker…it’s good for your health.
As a gernal guide I’d say that you need to make sure you’re getting a decent balance of both cardio work (the stuff that gets your heart pumping) and resistance training (the stuff that makes your muscles sore afterwards). As a busy mother you don’t need to waste a lot of time at the gym, so learn to do your workouts intensely and efficiently and you should only need to workout 2-3 times per week to maintain good physical fitness.
Since you haven’t really worked out much, I would suggest you get a trainer to help show you the basics and set up a routine for you. You should only need the trainer for a few weeks. If that’s prohibitively expensive for you, ask a friend who’s knowledable to help you out in person.
Post # 13
@SproutBee: I did try the 1200 calories a day thing but I always felt sick. My stomach was always growling and I felt weak. My doctor said that because I was eating a 2000 calorie a day diet when I was thin (I always ate 2000 calories a day because my BMR is 1409 which is how many calories I burn a day while doing nothing) that going down to 1200 was putting my body into starvation mode which is why I bumped up to 1500 calories.
On a good day (when I work out) I usually burn 200 of my 1500 calories which clocks me at 1300 calories for the day. For me, it takes me an hour and a half of continuous activity to burn 200 calories (this would be running). I haven’t found any other exerices that are easy to do at home & burn a lot.
I think I will go to the doctor come January though and have them give me a more thorough check up. I haven’t been there in awhile and it does seem odd that I cannot lose any weight.