Hi There :)

S

Sofiadcoronado

0
Hi! I am Sofia :) I currently weigh 175 lbs and I'm looking to lose 40 lbs.


1. Goals: My Goal is to have a normal BMI and weight for my height which is 5'3" and become a healthier happier me. I am pretty mad and upset with my weight right now and my body, it's paying a toll on my relationship and my life ( which I'm sure you understand ) I also want to set a healthy and happy example for my daughter.

2. Diet: Standard American Diet = Looking for a healthier diet then eventually go vegan for a little while ( for personal/health reasons )

3. Current level of fitness : Beginner yoga

4. Current Stats : 22 Female Hispanic 175 BMI: 31 5'3" Body Fat : unknown.


I am starting from scratch. I really don't mind routines, supplements, anything that will help me reach my goal.

**NOW HERE IS THE TRICKY PART**

I had an emergency C section 3 years ago and I haven't completely healed yet in my abdominal section, so that means it hurts really bad when I workout too hard, too much or for too long ( like any and everybody else I guess it just takes less time for me )

Anyone up for the challenge??

WHOS WITH ME!!??

:) Thank you for everything

- Sofia
 
What do you have available to you? This could be gym and type, stuff at home, sea nearby for swimming, area around flat or hilly, bicycle etc.
The most important bit. What do you enjoy doing? Happy with types of activity so can work to assist.
Obviously will need to strengthen your core, but the intention would be to do this as secondary using posture not intense crunches etc. that could cause damage. But first need to know what you can do and would keep to doing.
 
I don't go to the gym, they are a little expensive for me. I do have a community pool that I was thinking about going to, I have a bike and I do love to ride it, it just becomes a little hard for me after awhile, and I enjoy walking which I know is a key in exercise I just don't like to do it alone. ( I know stupid to complain about ) I'm more interested in what vitamins I should take and supplements. I am hardcore interested in yoga and I'm pursuing yoga as my main workout. My flaw is food. I'll just be honest.
 
No problem. First and foremost on dietary supplemements remember they are to supplement gaps in your diet not replace a good one. I take a mini multivit as a sort of insurance policy in case I have missed anything, they are supposed to be multiple a day and I use one, because my diet is at least 95% there. Taking too much of one thing means something else is being used to get rid of it. Poor analogy but if you ar e camping and the fire gets out of hand you will use water to put it out then have nothing to drink.
I tend to direct people to the food pyramid for proportion only. There are a number of them saying x portions of y etc, ignore that just look at the approximate volumes, so your diet will be largely starchy food, with plenty of fruit and veg, some meat and dairy and very small amount of treats. If you want to lose weight you don't cut out, just cut down on everything. Drastic changes to your diet will leave you feeling hungry even if you are consuming the same amount of calories so reducing as well will make your body very unhappy, so be careful what you do in one go.
I don't go for complex diets, because they are hard to stick to and people hate them. I am going to go for an example below taking one meal and showing how that would be changed.

Lunch before diet.
2 sandwiches each two slices bread, good coating of margarine, 3 slices of thin ham, moderate mayonaise, slice of tomato.
Small chocalate coated biscuit.
Cup of unsweetened coffee.

Lunch after initial changes
2 sandwiches each two slices bread, very thin coating of margarine, 2 slices of thin ham, slim coating of mayonaise, slice of tomato.
Banana.
Cup of unsweetened coffee.

The initial was poorly balanced with a lot of treat level food, margarine, mayo, chocolate, very little vegetable or fruit, and quite a lot of meat.
The changes aren't dramatic on the second but they are profound. The balance has been shifted, 1/3 of the meat has gone along with a massive amount of the treats, now down to a tiny amount of margarine and mayo, introduction of a banana gives more on the fruit and veg.
Overall calorific difference wouldn't be massive but enough to start on the right track without shocking the body too much, making it drop the metabolism. The next step would be cutting down so the 2 sandwiches would become 1.5 or similar.

Exercise wise, the stuff you enjoy will be good. Swimming with some variety of stroke and pace etc. to avoid boredom and your body being too familiar with what you are doing, basically keeping it overloaded but not over done. Cycling is good, if distance is an issue the chances are it will be familiarity that you need, as such just using it for small shopping trips etc. that you may normally use the car for. Nice leisure ride can be good in picturesque areas and if you stop to enjoy the view every so foten no big deal. My son came with me a few times in a front mounted bike carry and loved it, I got him some goggles to protect his eyes and even the gentle pace I was willing to do with him on board was exiting to him, and the grin never shifted.
Yoga is a good way of keeping mobility and this avoids injury if done well, so keep it going, not a major weight loss activity but it's still activity and has a wealth of benefits, personally I preferred dance and pilates, but I am weird.
 
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