Post # 1
My husband and I just celebrated one year since we quit smoking cigarettes. It was the hardest thing I have ever done. I had smoked for 14 years and I just love being a “non smoker”.
but since I quit I have gained 35 pounds. I’m not OK with this. I’m pretty sure my husband is not thrilled about it either. He’d never say it but I can tell.
so I need tips. Weight loss tips, exercise tips, apps or programs, any special exercise moves for toning and shaping?
Ineed to build a workout schedule and diet plan and I’m looking for tips.
Post # 2
I think using My Fitness Pal or Lose it would be a good start. Losing weight has a lot to do with how much you eat and what you eat, so it’s best to start paying attention to that first.
Walking is great exercise, so going on brisk walks regularly and/or doing walking workout videos by Leslie Sansone, Jane Fonda, or Denise Austin would be a great way to start losing weight and getting your body into the swing of exercising regularly. These videos can be found on YouTube.
For toning, I highly recommend Jane Fonda workout videos. They get my muscles working and burning in ways that other routines and videos don’t. Her videos are also great for flexibility and balance. Again, they address flexibility and balance in ways that other routines and videos don’t. If you want to check out some of the routines I do, I can send you some links.
Post # 3
Jillian Michaels 30 Day Shred DVD is also a good starting point.
Post # 4
I have more weight to loose than you I will probably be happy losing 60lbs. I started working out a hour a day and watching what I am eating and have been doing this for about a month. I can already see a huge difference in how my clothes fit and how I feel. I also cut out carbs/gluten almost completly because I am fairly certain I am gluten interolant ( I fee like crap for days after eating bread etc).
The reason I wanted to write a response is Fiance bought me a fitbit charge HR and it is AMAZING. It makes loosing weight and keeping track of things dummy proof. I am so much more confident in my journey and already it had been a huge help. It is much more than just a step counter I can’t believe I didn’t buy this thing earlier.
Post # 5
I swear by the 21 day fix and the 21 day fix extreme. I started it in March and have lost 20 lbs. I wasn’t really heavy to start with so it’s harder to lose as you get close to goal weight. And during that time, I’ve certainly had “treat” days and taken vacations where I spend a week on the beach drinking margaritas and eating chips and guad. And I wasn’t totally consistent with the DVD workouts. But this program worked and I was never hungry, got to eat real, clean food (no special food to buy), no calorie counting, etc. It’s really based on portion control and healthy eating. And it’s a program that is sustainable long term. And I’m not a seller or rep of this program. It just worked the best for me. Good luck!
Post # 6
Scientifically, smoking amps up your metabolism so even if you are really careful when you quit, you are bound to gain weight.
The first thing you should do is jump start your metabolism with some HIIT workouts. NowLoss.com has free videos and some of them are just ten minutes long, but they will work. You don’t need equipment, he has jumping jack HIIT routines and all kinds of others. ( I like the jumping jack and incline trainer). If you don’t like his workouts, just google HIIT workout videos. HIIT is the best way to rev up your metabolism. It keeps you burning calories long after the workout, so it’s better than plain cardio (which I also do, but only for cardiovascular reasons to keep my system healthy).
once you are confident in that, do some strength training to build muscle, because they burn calories. (I do Ballet Beautiful and Fit Sugar arm workouts, but everyone is different about what works for them.)
congratulations on getting healthier, that’s a huge accomplishment! It’s harder to quit smoking than to stop heroin, so we’ll done you.
Post # 7
I know everyone kind of rolls their eyes at vegans, but I would highly recommend watching “Forks Over Knives” (it’s on Netflix) and seriously consider adopting a whole foods plant-based diet. As long as you are eating whole foods and not ‘vegan junk food’ (Oreos and such), and are incorporating more exercise into your routine, you won’t even have to count calories and the excess weight will come off quite quickly. I was already at my “it’s not 100% ideal but I’m fine with this” weight, but after switching I quickly lost those last five pounds and feel so much healthier. I never ever count calories, I eat until I’m full (somewhere in between satisfied and feeling overly stuffed) and I don’t feel bad when I do occasionally indulge in those fattier vegan treats like soy milk ice cream.
Post # 8
Congratulations on quitting smoking! That’s an amazing accomplishment.
Definitely look into things like HIIT or Tabata workouts- they are high intensity and really rev your metabolism. fitnessblender.com is a good website with tons of videos- no sign up required. I also like workouts with kettlebells or a big strength component. It’s a misconception that only cardio helps you lose weight. In reality, doing strenth workouts can be more effective, because as you build muscle you burn more calories which will burn more fat. The number on the scale might not change as much since muscle is more dense than fat, but you’ll feel and see the changes.
Also, I don’t know how your diet looks, but it could be beneficial to do something like Whole 30 or something, just to really reset your body and eat super clean for a bit. That can help to jump start weight loss as well.
Post # 9
good for you for making positive changes in your lifestyle!
Some things that worked for me:
– give up an “all or nothing” attitude. You don’t have to be perfect all the time. If you have a bad meal your next one can be better
– have only calorieless drinks. So black coffee and water only. That’s right no booze!
– I picked up a healthy hobby….dancing! Anything active you might enjoy?
– weight training at the gym. Cardio is great too but get a Trainer for even a couple sessions to show you some new tricks. Consider it an investment in working smarter not harder!
– the paleo diet is an excellent healthy eating plan…i reccomend looking into it!
Post # 10
wow! You have all given great advice, thank you! I’m going to start looking into the workout videos. Thank you for all the tips!
Post # 11
I lost 25 pounds on Weight Watchers and although I don’t follow it anymore, I apply a lot of the principles that I learned (reasonable portion control, loading up on fruit and veg) and have kept it off for 5 years. This year I’ve inadvertently lost the last lingering 10 pounds by cutting out my morning latte and reducing my gluten intake to help with ongoing reflux issues (I used to have bread / pasta / pretzels of some sort at every meal), the weight fell off within about two months.
I found that diet is the best way to control weight, and exercise has been great to tone up and change my shape, but it has never materially affected my weight.
Post # 12
Hi Bee! Weightloss is mostly about nutrition, so I would come up with a plan for that first. One of my friends sent me these videos, and they’ve been so helpful!
To calculate how many calories you need to lose weight: https://www.youtube.com/watch?v=UKIuW_-03wQ&list=LLPhv4__7IlpBi4sNi8zHSKA&index=2
To calculate your macros (what you should be eating): https://www.youtube.com/watch?v=oo3b_5vcS64&list=LLPhv4__7IlpBi4sNi8zHSKA&index=3
I used My Fitness Pal for 2 years and I was always starving on the calorie recommendations (even when I put it at the lowest amount of weightloss per week). I am not a large person and am very active (exercise 1 hour or more 5-6 days a week) and MFP was telling me to eat 1400 calories at most, even on days where I ran a ton! For reference, the calculations I got from the video were 1800 calories.
Workout advice (assuming you currently do not work out at all- sorry if that’s wrong): Choose goals that are attainable. If you know you’re always exhausted waking up at 6am, don’t plan to work out at 5am. If you know you’re tired after a long work week on Friday, make Friday one of your rest days. I change up my workouts depending on whether I am training for a race or not, and am currently training for a half marathon, so my workout schedule looks like this:
Sunday: Strength Training Back + Shoulders +Abs, short cross-training if I have time (elliptical 20-30 min) [also grocery + meal prep day]
Monday: Rest Day – take puppy for a longer walk than usual
Tuesday: Run (3-4 miles)
Wednesday: Strength Training Legs + Glutes, short cross-training if I have time (elliptical 20-30 min)
Thursday: Rest Day – seriously sore legs! Occasionally I will go to barre class instead of resting, but it’s always painful after leg day
Friday: Strength Training Back + Arms + Abs, 30 min cross-training
Saturday: Long Run (this week is 9 miles)
I tailor my goals to what I want to look/feel like. My Fiance is off on Monday’s and Thursday’s, so I take my rest days on the days he’s home. I am a super slow runner, so it makes the most sense for me to knock out my long runs on weekends. I also go hard for leg day, so I don’t like to do leg day too close to my long run. I also focus a good bit on my back because my posture isn’t great and I want to wear a backless wedding dress. If you’re just starting out, I’d try a bunch of classes and/or online workout videos to get an idea of the type of workouts you enjoy. I personally hate Zumba even though it’s a great workout and a lot of people swear by it, so I know if I scheduled that, I would never go. Most people training for a race run more days of the week than I do, but I get bored running too often (especially when I’m training for weeks), so I only run 2-3 times a week. You have to find what works for you 🙂
Sorry for the super long post!
Post # 13
I second the 21 day fix program! It helped me lose 30 lbs so far 🙂 Weight loss is a mix of good nutrition and exercise to build some muscle to help with it – the program is one of the only ones i found that hits on both with an easy to follow plan and you arent deprived of a ton of things!
Post # 14
First of all – CONGRATULATIONS! Way to go on quitting. I’m so happy for you!
It’s hard to give specific advice without knowing your baseline of physical activity and diet, but here is a sensible and flexible idea for most people.
– Exercise: commit to getting a good, hard, exercise session in 3x per week. This means you should be sweating, working hard, and challenging yourself to the point of being being uncomfortable. This will force your body to change and adapt. Choose anything that appeals to you. Classes are great. Most gyms offer lots of HIIT classes these days. Crossfit is great if you’re ready for something really hard. Weight lifting combined with some cardio sprints can work great too. Vinyasa and power yoga classes are excellent. Videos such as T-25, Insanity, 30 Day Shred, P90X all all great options if you prefer an at-home workout.
– Physical activity: commit to getting 1 hour of physical activity every day. How is this differnt from exercise? Phyiscal activity just means your moving your body, but not necessarily “working out.” You aren’t pushing your energy systems and muscles to adapt to a new load, you’re just getting out and moving. This could be going for a walk (at lunch? after dinner with your SO?), biking to work or to do errands, doing your gardening, playing at the park with your kids. Making physical activity a regular part of your life is a big step that will help you maintain weight loss in the long term, and is a balance to all the stress you put on your body when doing challenging workouts.
3) Eat Clean. I hae no idea how you eat now and if you have any restrictions, but you can never go wrong with cutting out processed food from your diet. Basically, anything that comes in a bag, box, or otherwise in prepared form is out! Anything that’s labeled “low fat” is definetly out. Really, your foods should be in whole form so that they don’t have any labels at all. If you go all real food you can then choose to dial things in by trying out options such as counting calories, cutting grains, going paleo, etc. But you can never go wrong by eating clean. It’s so good for your heath.
Good luck on your journey!
Post # 15
- Wedding: July 2012 - The Gables Inn, Santa Rosa, CA
In my experience weight loss is 80% diet and 20% exercise.
My advice basically comes in 3 parts.
WATER – This is the easiest and fastest way to improve your overall health. Focus on increasing your water intake throughout the day until your urine output is clear or very pale yellow every time you go to the bathroom (which should be every 1-2 hrs)
DIET – This the hardest item to change, my recommendation is whatever path you follow, to make the transition slowly. Your stomach can shrink and expand based on your food choices, but if you go from eating 2000-2200 cal per day down to 1500, you’ll likely feel hungry and deprived, not because you actually are, but because your stomach is expanded in expectation of more food. By decreasing your intake over a week or two, your stomach will shrink to accomodate and you’ll be more satisfied overall. Similarly, increasing the number of veggies and other “whole” foods will help you feel fuller longer over more processed foods.
EXERCISE – This is the final piece, and it’s similar to the advice above, whatever you do, add it gradually. For example don’t hop on a treadmill and say “I’m going to run a 5k!” instead download the C25K app and start a running program.
I’ve had a lot of success with a paleo-inspired diet. I still eat some non-paleo foods, but I only buy whole ingredients meaning it’s either unpackaged or it only has a single ingredient (for example, I buy canned pumpkin, ingredients:pumpkin) and if I want a more complex item, like bread – I bake it myself so I know exactly what’s going into it. It takes a little more work, but in taking the time to prepare the food, I can really think about what I’m putting in my body. And there’s lots of fast and easy options too. For example I make cold oatmeal jars as a grab and go breakfast and left over dinners are almost exclusively my lunches,
Good luck and contratualtions on quitting smoking!