Post # 1
Ok ladies, I need help and I’m sure someone out there can help me! I need help getting healthy. I am 5’4", 125lbs, and 24 years old. Now don’t get me wrong, I do not think I’m fat. I do, however, know that I am unhealthy. I feel gross all the time, and I wouldn’t be surprised if there is no real muscle on my body. My fiance is more muscle of course, he is male, and it’s so much easier for him! But I do not think he is healthy either. I’ve done slim fast and other diets and have dropped 15-20 pounds in over a year. Now I want to get healthy. I want to feel good about my body, the food I put in it and myself. We’re junk food eaters and we eat what is easy. I’m an EXTREMELY picky eater and I love fried foods. I always feel like I can’t eat healthy because I don’t like so much food but I know thats more or less an excuse.
I guess my question and request is for someone to please tell me where to start! I’m not sure how much of what to eat, what vitamins I need or anything really so I do feel overwhelmed when I say I want to get healthy. Any suggestions? I want to change my lifestyle, not be on a diet! But it would be nice to be toned from it!
Post # 3
In my opinion, and you should definitely check with your doctor first, the South Beach Diet is terrific. Here’s why: the worst of it is the 2 week long phase 1 (NO carbs: no fruit, no sugary veggies like tomato, carrots, corn) no bread, rice, pasta, sweets and no fried foods – basically just lean meats and green and other veggies (squash). It’s only 2 weeks, you can do ANYTHING for just 2 weeks and the best part is that when you’re done you’ve lost a bunch of weight (up to 10lbs) AND you’ve broken any food addictions you have.
Phase 2 re-introduces the sugary veggies, fruit, and healthy carbs like whole grain bread and pasta and brown rice.
It may sound yucky given your preferred foods but after a month on this diet you’ll be so used to it that if you try to go back to your old ways of eating you will feel SICK (I was a fast food addict and I had McDonald’s last week and seriously thought it was going to hurl!)
There’s a bunch of us on the boards who check in with each other about once a week to see how our plans are going and check in, exchange ideas, victories, tips, etc. I’ll be starting a thread for this week soon so you’ll probably see it, or check my profile for a link.
Hope this helps you out! Good luck!!!
Post # 4
My first suggestion is to drink more water and a regular sleep schedule. Other than that, start cutting out the greasy and fried foods and up yopur fruits and veggies. Give it time, big changes happen slowly as numerous small changes.
Post # 5
There are many things you can do, one easy rule I go by when I go shopping for groceries/food is "shop the perimeter, not the aisles." This just means minimizing the amount of canned/packaged/frozen food you eat and try to increase your intake of fresh produce, meats, dairy, etc.
Post # 6
Take baby steps! Start by drinking more water or healthy juices, cut out soda. Quit greasy/fried foods – since quitting that kind of food, my stomach gets seriously upset when I have it now! And absolutely cut out packaged/processed foods. Just take it one step at a time, I think it’ll be a more lasting change if you ease into it as opposed to going cold turkey and changing your eating habits overnight. Carve out nights in your week that one of you (or both) has to plan a good meal, and make enough for lunch leftovers, too!
Post # 7
It is sometimes easier to just cut out everything bad at once, but for a food junkie like me…that is the worst thing I can do. I have slowly started cutting out chips, cookies, and blatantly awful foods. I’ve also started requiring myself to eat two fruits a day and two veggies. So I have a banana with cereal (unsweetened) and milk for breakfast, and a kiwi/apple/nectarine/whatever for a mid-morning snack…I try to work in peas or green beans for lunch and carrots or something of that sort for dinner. It forces you to eat something good rather than just restricting all the bad. It also helps if you have someone to eat healthy with…so hopefully your FI will jump on the bandwagon! Good luck!
Post # 8
I agree with other posters – just add in more fruits and veg’s as a replacement for fried/greasy food. Force yourself to eat the healthy stuff first (like a small piece of fruit before lunch) and you won’t be as tempted. Also, make sure your breakfast is filling and healthy – I eat Cheerios with skim milk or 2% fage with raspberries or blueberries.
I used to take vitamins years ago, but stopped because I don’t believe in them anymore. They are expensive and my nutritionist told me it’s much more effective to get vitamins directly from food.
Post # 9
To muscle up, try alternating one day cardio with two days of resistance training. Eating the right foods will help but not make you any more muscular. Start drinking lots of water. You will be amazed at what effects it has on how you feel. Make sure you are getting at least 4 servings of fruits/veggies a day and avoid making them all fruits or all veggies. Try to have some green veggies everyday and avoid starchy ones like corn and potatoes. Hope this helps. I felt the same as you last year (still a work in progress but getting better).
Post # 10
I believe in that rule too, where you shop the perimeter of supermarket and stay away from the aisles because that’s where all the processed food is stored. Planning in advance has helped me improve the way I eat. I plan our dinner menu for the week and if I feel like we’re not consuming enough veggies, I adjust the menu accordingly. Planning ahead also reduces the chances we’ll order take out and it helps saves money too. I know exactly what I need to get and avoid purchasing excess groceries. We also pack our lunches everyday. FI eats leftovers and I usually make myself a salad.
Post # 11
Clean up your kitchen! Throw out anything with ingredients that your great grandmother would not recognize as food. Be vicious- if it’s not at home, you can’t eat it. Do not let the devil in to your house.
Bring your lunch- Opt for 4 days per week, giving yourself 1 reprieve. Flip through your cookbooks (or buy a new one!) looking for things that inspire you. Farmer’s markets are great for that this time of year too.
Drink water, water and more water. Avoid the diet ar artificially sweetend stuff, and your body will get used to not having it. In a couple of weeks, you will feel so much better.
Post # 12
I wouldn’t leap into a diet right away, but I would start to phase out your old ways like the other posters suggested. One thing that really got me motivated (I believe the credit goes to Miss Meatball for introducing me to this) is Hungry Girl! http://www.hungry-girl.com– read her articles and sign up for the emails!! Her fast food guide is great, leaves me feeling satisfied about my meal choices, without the guilt!
Post # 13
let’s start with the fact that I think it’s great you’re looking at this life change- which is truly what it is- a life change, not a diet. As someone else suggested- the South Beach diet is a great healthy eating plan. I would look at it from the diet perspective because your in a healthy weight range (probably have a great high metabolism that I’m always so jealous of). You could start on the "Maintenance" portion of the eating plan. It focuses on lean proteins, fruits/vegetables and good carbs. I bet you’ll find that if you follow a plan like that, you’ll still end up losing some weight bc you’ll be cutting out some of those bad things- but overall, you’ll just FEEL better. Plus take a Women’s multivitamin. If you’re eating from something like the South beach plan, you’ll be getting most of the nutrients you need from your food anyways.
Everyone should work out- no matter whether you need to lose weight or not. Not sure if you’ve had a physical lately, but it would defintiely be worth it. You can be within a "healthy" weight range and still have high blood pressure or cholesterol, etc. Some type of cardio at least 3 times per week (preferrably 5) is good for your heart and doing some ype of weight bearing exercise (dumbbells, nautilus gym equipment, etc) is NECESSARY for a healthy body and bones. It can be as simple as walking for 30 minutes 3-5 times per week (at a brisk pace- no moping) and doing a light weight lifting DVD a few times per week as well (Jillian Michael’s 30 day shred is a great one to get in some cardio and weights in one workout- but I’d still add in some additional walking). Anyways- this is probably information overload for someone who hasn’t thought about this stuff before- so good luck with it and if you have any questions, feel free to reach out (my degree is in nutrition and I’ve tried just about every diet and workout program out there :)!!
Post # 14
Thank you for all your advice and tips! I know my one vice is Diet Coke and I know it is awful for me so I really need to cut it and get into water. Also, I know I need to work out. I would say it is safe to say I do not work out at all.
On the high metabolism front – I did in HS but gained weight in college and did slim fast for 6 months to lose it. I did really well and lost 15lbs but it is slowly creeping back now that I live with FI! Ugh!
Post # 15
I was the worst at being healthy. Here is what I did and I did it at my own pace definitely not all at once. I stopped all the diet soda and drank water instead. I stopped eating chips and got carrots and hummus instead. I started not stuffing myself when I ate. I made sure to eat more salads and fill them with veggies that I liked. I cut down white carbs and ate whole wheat carbs instead. I worked out 3-5 times a week, whether it was a work out dvd or going to the gym or just sit ups at home I did something. Biggest tip-I saw results the fastes with a mix of cardio and weight training which for me is the machines at the gym, or 5 lb. dumbells at home. Seriously you will not get man arms or anything you will get toned! After a while I liked working out and my grilled chicken and veggie skewer instead of nachos!