Hi there lowie-
I might possibly have been one of the laziest people ever to exist ha. Tired all the time, unmotivated...For the most part I cared but at the same time was lacking knowledge on what i needed to do. So i stumbled upon this board while looking for information for weight loss and really its changed my life. One of the members here has a signature that says "Iron is the best antidepressant I have ever found. There is no better way to fight weakness than with strength." and it couldn't be more true. Since eating right and working out I have felt ten times better both physically and mentally. Even my bad days when i am frustrated with things is still nothing compared to my bad days when i wasn't working out. So here is some ideas about motivation and then some information on how to achieve weight loss and get into shape.
-Set goals but simple ones. Don't overwhelm yourself with "i need to lose 100 pounds". Simply say to yourself "i want to run 0.5 miles without being winded and in pain". "I want to lose 10 pounds in 6 weeks" "I want to cut out all soda and fried foods from my diet" Simple things like that, easy things to do that can be achieved without backbreaking effort but still require you to try and do something good for yourself everyday.
-Don't choose a model for your goals, choose a person. What i mean by this is washboard abs, sculpted chins...so much goes into having it, years of hard work, genetics, bone structure, and body types. So find a person who is nearer your size but smaller and try to achieve that, then keep bumping down the person and size in 10-20 pound segments. That way you are always achieving a new area, with a new body, and you will feel better about your achievements.
-Rewards-Who says that you shouldn't get a reward for doing something good for yourself? Make a promise to yourself, a gift, that you get whenever you achieve a certain level of weight. Like for every 10 pounds you lose you get.... A meal of your choice, new clothes, movie/cd spree, day trip somewhere beautiful or fun. Anything you desire but something that maybe you wouldn't normally do for yourself because you are trying to tighten your budget or save. You give yourself a reason to say "hey you know what, I worked damn hard and i am going to buy that new box set". Then when you reach your ultimate goal well you get the big prize, or even have the ones you love go in on it with you. Tell them your plan and see if you can all go on a trip somewhere.
-Pride-Yeah to much of it can be a bad thing sure, however it can be a good motivator if used healthy and properly
Tell people what you are trying to do, start a diary here even. Keep them updated of your results. Sometimes not wanting to disapoint others can get you up on a lazy day, or make you put down the bear claw. Wanting to be the person that faces the hardship and pushes through is beyond rewarding and something to be damn proud off.
Now here is some information. Losing weight is very simple as far as what to do, its the doing it that is hard. There is no trick to it, no special gimmick.
First here are some foods to try and get into your diet.
Proteins-
-Chicken breasts
-Turkey
-Whey Shakes
-Fish (tuna, mahi, flounder, salmon)
-Lean steak
-Egg whites
-96% lean ground round
Carbs- (low Glycemic index carbs)
-Whole grain bread
-Oatmeal (non-instant)
-whole grain pasta
-white/red potatoes (not russet)
-Beans
-Fruits
-Green Veggies
-Yams
-Lentils
-Pita Bread
-Rice (non-instant)
-Whole grain Breakfast Cereals
Fats/dairy-
-Peanut Butter (natural)
-Flax seed oil
-Almonds/nuts in general
-Sunflower seeds
-Avocados
-Cottage cheese
-2%/skim milk
-2%/non-fat Cheese
Now every meal you want to get one carb and one protein. Now carbs provide energy, some carbs provide more than others. If its 8 at night and you are going to be going to bed soon you don't really need alot of energy right? So at night time eat carbs with low energy like veggies where as starchy carbs (rice, pasta, bread) you want to eat earlier in the day. You want to eat 5-6 meals a day. You in no way should be hungry or starving. Eating is about fuel, about getting enough just not to much. I eat a ton and i am a small girl so trust me you are going to be suprised with how much you can eat when its heathy, and healthy doesn't have to mean tasteless. I have tons of great recipes if ever desire.
Now you didn't list your height or your normal day activity so if you could do that it would help up give you a decent calorie range for you to stay in to lose weight.
As far as working out you want to start off easy. Try 4 days a week of brisk walking for 40 mins. Don't like walking? Well how about riding a stationary bike and a low pace for 40 mins? Dont like that? Well try doing low paced laps in a pool for 40 mins. See just find something you like. At your weight you don't want to over do it, if you find 40 at a low pace is to much at first well go for 30 and work your way up. After a while and some weight loss your cardio plans can change but for now i think anything about a low pace would be to much on you.
You want to try to get in 2-3 days a week of full body strength training. Let us know what you have access to, no gym, hey no problem, but give us the goods to help you better figure out a workout.
So my advice...
Pick for this week just one of these things... cardio, weight training, diet. Give just one your whole hearted effort. Then next week choose one of the remaining and then week three you do all three. Then week four try and get your diet a little cleaner, week five maybe add another cardio day... so on. Take it simple. Hope this helps.
