Weight loss advice

posted 2 years ago in Fitness
Post # 2
Member
1463 posts
Bumble bee
  • Wedding: October 2019

Hi Bee, I’m studying for my NASM (national association of sports medicine) for my personal training certification and I don’t want to overwhelm you with info but if you have specific questions, please feel free to ask. Here are a couple of tips that might help you: 

Drink lots of water. I carry around a bottle of water with me 21oz-32 oz and fill up 3-4 times a day (more on active days). 

That means cutting all empty calories like sports drinks, soda, bottled beverages from your diet. Coffee and tea are OK in moderation. 

Don’t use or consume fake sweeteners. They just trick your body into thinking it’s getting something sweet only to lead to more cravings later.

Stay away from packaged foods. Try to cook as much from scratch as you can. 

Meal prep! Meal prep your meals on Saturday or Sunday for the week and make sure to pack lots of healthy snacks so you won’t be tempted to go to the snack machine 🙂 

Eat until you’re satisfied. Each extra bite is empty calories. If you’re having trouble with this (I know I do), slow down and drink water in between bites. 

Eat healthy things you haven’t tried before or cooked another way. I don’t like bananas. I eat them anyways. They’re good for me and are a healthy source of carbs. 

As far as excercise goes. 150 minutes of elevated heart rate work out is recommended weekly for adults. 

For me that means biking to work twice a week (120 minues) and a HIIT class once a week. 

Don’t sign up for a gym and then not go. Sign for HIIT, Tabbatta classes or something fun that you will like and enjoy going to to burn calories. A lot of places will let you get one class free or one week free so you can try everything over the course of a few weeks for practically nothing until you find something you really love. 

Walk! Walking at an elevated pace is just as good as going to ‘kill yourself’ at a HIIT class. If that’s your first step, that’s great! Set aside an extra 30 minutes in the morning before work to get your blood pumping for 15-20 minutes, or after dinner. Set an alarm or reminder and get yourself out there!

Setting new habits takes work but the first step is so important, congratulations to you for wanting to make the change!!

Good luck Bee. 

 

Post # 3
Member
10544 posts
Sugar Beekeeper
  • Wedding: August 2016

I focus on eating healthy, whole foods. Lots of fruits and veggies. Drink lots of water. Exercise 4-5 times a week with cardio and weights. And be patient.

Patience is the hardest part for me (I’m in the middle of trying to lose 70 lbs, 55 more to go!) I have to remind myself that it’s about being healthy not just a number on a scale so every day with healthy choices is progress even if the numbers on the scale don’t move as fast as I want.

Post # 4
Member
159 posts
Blushing bee
  • Wedding: May 2014

I just want to say that you shouldn’t focus on a number but on size instead. Figure out what a healthy size is for your body and go for that. Take measurements to keep track. Focus on health, strength and muscle tone.

The reason that I say this is that I’m 5’4″ and in my adult life I’ve been between 120-130 pounds (and a size 2-4). At 120 I wore the same pants size I wore at 130 but I looked so much healthier at 130 because of muscle tone. (Also, to answer your question, 125-130 is probably too thin for your height if you want to have a good amount of strength/muscle too.) 

PP had some great ideas for you to start with on food and exercise. I’d just add that I found that by limiting carbs, I had less cravings for the bad things. I didn’t cut out carbs, but I cut out added sugars and non-healthy carbs. (No more white bread, etc.)

Post # 6
Member
15119 posts
Honey Beekeeper
  • Wedding: June 2011

What are your eating habits like?  I think that if you view “diets” as something temporary just to lose weight and not something you want/can maintain in the long run as you said, then you’re doomed to fail if you have bad eating habits.  PP has good advice about eating… whole foods, less prepackaged and prepared items, just basic real ingrediants.  This isn’t a diet, but a lifestyle.  Throw in 30-60 min of exercise a day for more weight shedding or muscle gain.  I’ve never “dieted” (or really worked out consistantly for more than a few month), but just by watching what I eat I’ve maintained my weight/shape for the most part for 20 years or so since college.  I can easily tell that when I get lazy, do more take out, and eat more junk, the weight creeps up and my pants feel a little tighter… i kick my ass back into gear with eating better, and it comes right back off. 

Post # 7
Member
2626 posts
Sugar bee
  • Wedding: December 2009

I will start off by saying I’m obese, so I’m making a HUGE lifestyle change.  Here are some of the things I’ve done to see success:

* Gave up sugary sodas (I’ll have maybe 1-2 a month).  When I crave a soda, I have a La Croix (actually love them now.  Hated them at first).

* Drink lots of water

* Add small amounts of activity to my day.  I work an office job, so I sit all day long.  I find excuses to get up, walk around, do high knees, leg lifts, calf raises, etc. in the break room.

* I try to work out when I get home.  Either walking or low impact dance videos

* I have PCOS & Endometriosis, which made weightloss VERY hard for me.  I did a ton of research, started taking supplements and eating a diet geared towards my hormonal issues.

* I found a FB support group that I LOVE 

* The biggest one though for me is to NOT stress about it.  I make wise choices, but if there is a day I am too exhausted or too busy to work out, I don’t sweat it.  Last night I had two brownies at a social event and didn’t sweat it because today I knew I’d be on track again.  

* I weigh myself every day.  I know this isn’t for everyone, but for me, I HAVE to or I go nuts.

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