Post # 1
Hi all! I’ve decided to try to change my lifestyle to be more healthy and active… I have been pretty sendentary an put on about 40 lbs after my son was born. I’m 6′ and about 205 so it isn’t horribly noticable but I don’t feel like myself and I’m definitely quite a bit overweight. I have never really put much time or thought into fitness but now I want to be halthy and able to keep up with my toddler, as well as lose some of the extra me. I also feel like I need to do this to help keep myself mentally healthy and give me some time and goals for my own life (I work part tie but tend to get ost in being a mother).
SO, I have a pedometer and have been trying to do at LEAST 8,000 steps a day and most days more like 12,000. I am trying to start running, but am currently alternating between fast walking/slow jogging till I need to walk again. I’ve been making much healthier eating choices and drinking a ton of water for about three weeks now.
So far I’ve gained almost 4 pounds. I’m breaking out like crazy even though I’m always so careful about washing my face after exercise, and I’ve never had this painful acne before in my life. I’m exhausted and sore most of the time. Shouldn’t I be seeing some benefits, even though it has been such a short time? I really feel like quitting and am not sure how to keep going, or how to make this work for me. Any help or advice? I’m pretty down about it. Thanks bees!
Post # 2
What else are you doing in relation to your walking and running? Are you watching calories? You’d be surprised where calories are hiding. Look at the serving sizes vs Calorie consumption in a “bowl” of cereal. I was floored!<br /><br />I began working out more and counting calories. I was trying to stay at or under 1,200 calories a day — everything in moderation. I dropped soda entirely, purely water (Mio, Crystal Lite, Sparkling ICE, seltzer water) and dropped most junk foods. I began making “healthier” alternatives to my favorites, going towards whole grains and smaller portions. Snacks were fruit and vegetables, that sort of stuff. I dropped 10 pounds in 2 months. As for the acne, I’m not exactly sure how to help. Maybe a mud mask after working out? You can pick up some medicated face wash and try that if you haven’t already.
Post # 3
hollandaisey: Do you keep a food journal? There may be something that you’ve added to your diet that is causing a reaction. It may also be a temporary reaction to a drastic change in diet, and your body is detoxing.
If you’re building muscle, you may gain weight in the first month before you start really burning enough fat to keep up with your muscle gain.
1200 calories per day should be the MINIMUM for women. If you’re 6′ and 205 lbs, then your body needs more in order to not go into starvation mode. You should be able to find some calculators around the web and they’ll give you a range around 1600 calories per day to eat in order for your body to feel fed and to lose weight.
Try and keep your water intake high since that will help flush your system.
I know it’s difficult. I’ve been struggling to get myself in control for the past year and a half, and have become much more fit, but it’s the kitchen/food that my real battle is!
Post # 4
Eat a VERY clean diet (proteins, greens and a little fruit and healthy fats) at a 20% calorie defecit and be very structured with it. Google TDEE calculator to track the approximate amt of calories you burn each day for your weight/age/height/activity level, and reduce by 20%. Try to limit your calories to that amt. If you don’t see results in a couple of weeks, lower by 100 cals and continue until you find you are losing.
Six clean meals a day (three main meals and two snack), with carbs in the first part of the day and some after your workout (with a protein, like egg whites or a little chicken).
Do a mix of HIIT (High Intensity Interval Training, google some ideas) and strength/weight training (example: run as fast as possible for 1 minute, jog 2 min, and repeat for 30 min total) for the most effective fat loss. Scrap the traditional cardio. If you are very dedicated to those things alone, you should be able to shed the lbs pretty quickly. Most importantly, you will totally transform your body!
If I were you, I’d ditch the scale as a gauge and rely on a fat % measurement scale (a digital one is probably your best bet). Though not 100% reliable, it will give you a good idea that you are losing fat and still on the right track.
Post # 5
Thanks ladies. I have been watching calories at about 1,800, very little carbs (although I sometimes do steel-cut oatmeal in the mornings) and clean foods. A food journal is probably a good idea, but I haen’t noticed anything that seems like it should be tripping me up. I’m not expecting this to happen fast, just confused about why I’m going backwards after all the changes.
I am doing light weights three times a week, and trying to do a yoga video at home every few days. I honestly was doing NOTHING before so I don’t want to go too fast too soon because I know I won’t keep up with the changes.
Post # 6
And, just for reference, I am 5’8″ and weighed 180 (so about the equivalent size that you are at for my slightly shorter height), and lost 30lbs in a healthy timeframe (about 3-4) months on the above regimen.
A year later, I still do it and have went from like 35% body fat to less than 20% (which is in the “athlete” zone of the body-fat graph). And finally have the body to show it. So, it def works if you have a ton of willpower.
Post # 7
hollandaisey: The thing is that if you are doing you nutrition/excercise properly, you would usually lose the most weight in your first week. Water weight, but “pounds” nonetheless. You shouldn’t be gaining weight unless you randomly started lifting heavy weights, which doesn’t seem to be the case.
At 1800 calories, I can almost guarantee you are underestimating your caloric intake (almost everyone does that doesn’t track them) and getting closer to 2000 or more. Id def suggest the myfitnesspal app, and logging every morsel that meets your mouth. You’d be surprised.
Post # 8
PoliticallyIncorrect: That’s amazing! Congratulations on your hard work, I love hearing success stories!
Post # 9
hollandaisey: You can do it, too! It just takes a lot of research, trial and error.
I, personally, love yoga. However, I didn’t find that it helped me lose any weight (though it did help my toning/strength!). At this stage in the game for you, it’s mostly focusing on calories in vs. calories out. Carbs are also a necessity if you are working out. Try to aim for your meals to be 40-50% lean protein (chicken, tilapia, ground turkey), 25-30% complex carbs (whole wheat items, brown rice, steelcut oats, fruit, greens) and 25-30% healthy fats (nut butters, almonds, unprocessed cheeses). Just def don’t avoid carbs altogether, or you won’t have enough energy to workout at your full potential.
Good luck!! : )
Post # 10
If you’re jogging or generally being more active, you may put on a bit of weight as you build muscle. This is weight you want, however, as lean muscle uses more energy, and your body will start using its storage of fat when you start going through more calories than you’re consuming.
Post # 11
I started the couch to 5k program 8 weeks ago and honestly, I dont’ see much difference yet either! I might have dropped 2 lbs if that. It’s discourgaing, but keep at it! It took time to gain that weight and it’ll take time to lose it. My motivating factor is just the fact that I feel different and can feel the progress in my runs. I use Strava app to track progress and seeing that I am doing better really helps keep me going even if I don’t see any physical difference yet. I went from sitting around all day to a 10k jog/walk in 8 weeks and now I just want to see myself cut down the time.
Post # 12
- Wedding: May 2015 - St Peter's Church, East Maitland, and Bella Vista, Newcastle
When you say you’re watching calories, how exact are you being? Weighing everything and measuring liquids? It is so easy to underestimate what you’re eating, even if it’s healthy good food. I’d say the acne thing is a result of eating better – your body is getting shot of the bad stuff – but my bet is you’re eating more than you think. My suggestion is to sign up for MyFitnessPal and get a kitchen scale (if you don’t have one already) and weigh EVERYTHING you eat. I lost 25 pounds using MFP and would recommend it to anyone.
Post # 13
Yeeah, you’re all probably right. I’m sure I am eating more than I think I am… A kitchen scale is a great idea. Sigh- I think I just want this to be easier then it is. But I’m determined so thank you all for your advice.
pinkshoes: Great work! Keep going and I’m glad to hear that you feel better. I do think tracking progress (I use my pedometer for all kinds of data) helps keep me going.
KiwiDerbyBride: Getting MyFitnessPal now, thank you!
Post # 14
I agree with MyFitnessPal, I’ve used it and it seems to work rather well. But I feel ya on the discouragement. Personally, I was doing really well and then all of a sudden, got sciatica and a bulging disk. Now, I’m not allowed to do much more than physical therapy as far as exercising goes, so I have to focus on diet. And of course, I’m the type of person (or rather, my body is,) that doesnt lose weight unless I am focused on a diet and exercise program to the T!
I’m trying not to give up but it’s hard! Being lazy is much more fun, darnit 🙂
Post # 15
hollandaisey: I’m shorter than you, but, for me, 1830 calories per day will maintain my weight, not have me lose weight unless I burn at least 500 calories extra per day on top of that. I don’t know if measuring by steps will work. I measure with myfitnesspal by calories consumed or, when I’m not in ultra serious mode, at least by calories burned in workouts. And me walking for 40 mins straight might only burn about 250, so some cardio is usually needed for me to lose weight unless I eat 1300 cals or fewer per day (I’d rather just eat and work out).