I'm needing some guidance and support please., I will try to keep it short. Background - I'm a mum who is really struggling with my weight at the moment , and I'm feeling quite depressed of late. A couple of months ago I was diagnosed with Bell's palsy ( a face paralysis ) and from medication lack of exercise and so forth I have gained 12kilos for some that wouldn't be so bad but I was already a big girl now I'm weighing in at 107kilos, I'm really worried I'm not going to be able to get back on track and will spiral out of control. I have already noticed my health getting worse, respiratory problems now, getting puffed so easy, not to mention none of my clothes fitting and my sex life with my partner non existent.
Has anyone else been in a position that they struggled to overcome ? What worked for u to lose weight and to feel like your old self again?
What exercise worked for you being so big that you could tolerate at first?
Obesity, how to beat it?
Obesity, how to beat it?
Posted in:
Life Lessons, Self Care, Health & Wellbeing
3 Replies
What worked for me (at 100kgs) was not making huge changes all at once and not trying to loose the weight all at once. My goal was to establish new long term habits that were sustainable over time rather than do a 12 week plan that was too dramatic and couldn't be maintained long term.
So my first week I got a pedometer and basically aimed to increase my sterns to 5000 a day (which wasn't enough but an improvement). Then once I could do that I went to 10000 steps. Then I changed my breakfast to a health option. Then once all of that was established I changed lunch.
Once my fitness had improved to where I was comfortable with 10000 steps I got a PT and joined the gym.
It hasn't been hard and I've lost 3 dress sizes since may but my fitness is improved hugely and I've been able to sustain the changes because I made them one at a time. So there was no shock to the system.
What worked for me when I was on medications that increased my weight (100kg+), was instead of trying to lose the weight by using fad diets, my aim was to change my life style habits. I slowly stopped buying prepackaged meals and snacks and went to the markets and bough fresh fruit and veggies. I started making my own meals and avoided take out. If I went out somewhere I would park further away from the entry so I would walk and get in some extra exercise. I have never been able to feel comfortable at a gym nor had the effort for it, so I would go to the parks that have the exercise equipment and use them. I would use the stairs instead of elevators. Over time I started growing my own herbs and veggies which gave me the boost to get off of my ass and work in the garden (even the smallest bit of exercise helps) plus it saved a bit of money. I would also wake up early and take the dog for a walk (it is cooler and less ppl on the streets).. I also cut down my consumption of soft drinks and increased my water intake or make smoothies and juices.. Your best chances are to start off with small things, don't change to much at one time.. Try not to set a weight goal as I have found if you don't get there in the expected period of time you lose the motivation and reverse everything you worked for. And treats are good in small doses but if you hit a milestone a food treat is not a good idea, instead a hair cut, new makeup, a pretty dress or a massage are better. Good luck.. :)
You really could do no exercise at all and still lose a tonne of weight. It's ALL food. I know people say it's 80% diet and 20% exercise, but I really think it's 100% food. Exercise is good for you, though, and will tone you up, so a few times a week is good.... but honestly don't go hard out doing 5-7 days training if you don't feel it's something that you're going to stick to. Just focus on the amount of food you're actually eating. Cut your portions back and when serving your meals, put veggies on FIRST, fill your plate up with that and then add a small amount of whatever dinner or lunch happens to be. Snacks should be small. As in a hard boiled egg, or a couple of rice cakes with hummus and grated carrot, or a punnet of strawberries, or a small tub of greek yoghurt with a bit of honey in it. It's ALL about your portion size. And unless you are sitting down to a meal, do not put anything in your mouth. Write 'pickers wear big knickers!' and stick it on your fridge... Don't eat the kid's leftovers. They're better off in the dog's bowl, than you eating them. Michelle Bridges 12 week challenge is really excellent at teaching you portion control, but I find it nuts with the exercise. But I guarantee even if all you do is walk three times a week (nice, fast pace), or swim a little, or just try doing some squats and lunges when you're watching tele at night, but stick to her nutrition program, it will fall off you. Try not to overcomplicate things and don't be 100% strict all the time. Allow a cheat meal once a week, where you have your favourite, most indulgent food. That way you're less likely to binge. You can do it. And you sound really level headed about it, so I think with the right guidance, you'll do really well.