Lost as to where to even begin...

[Madison7833]

Kinda like alot of people, I have always been a lil on the heavy side but has gotten alot worse since being out of high school. Settling into the real world where you sit behind a desk for 8 hrs a day takes its toll!

Just a lil about myself, I am 29, 5'4 and about 285lbs. I have tried to diet, but the main problem I have is I just don't reallly eat much period, maybe like twice a day at the most (which is frustrating cause how can I weight so much when I don't eat!) but I am a caffine addict. I am one of those people that you have to tell ok this is what you eat for breakfast/lunch/dinner. You can have this, but can't have that. I really really want to loose the weight, but I just have NO idea where to start!

One issue is the fact that I have problems with my back due to the weight, which makes it hard for me to do some exercises, which leads me to getting frustrated and just giving up. I am also VERY shy now cause of my weight (which believe me I've never had a problem being shy before now), which means doing something like going to the gym and being stared at makes me really uncomfy.

I know weight loss is not overnight, you have to work on it and be patient, can just be frustrating when you see no improvement at all! I have a trip on memorial day weekend to meet up with some friends and I'd really liketo loose atleast a few lbs. Any suggestions on diets and/or exercise (just keep in mind that if i walk/stand for more than about 20 minutes at a time i get terrible lower back aches.

But anyways, this is me, in for the long haul, and hope to get to know some of you soon =)

Madison

 

[Guest]

Welcome Madison.

Congrats on wanting to make your body healthier.

I've had lower back injuries - and am still careful to take good care of my back. So I understand your concerns - they're valid.

I'll try to keep this simple:

(1) Some simple stretches that are yoga-like in nature can help you protect and strengthen your back. You can probably google for exercises they give back injury patients - or ask your doctor for a pamphlet for low back care --- they all have them free in their offices - the exercises are safe - and they also build a bit of strength in the muscles that surround and support your spine. Make sure some of the exercises are hamstring stretches - because when your hamstrings are tight - it pulls on your lower back and can be the source of most of the pain you feel.

(2) Never sit for more than 15 - 30 minutes without getting up to walk around and stretch for a minute or two. Sitting is sort of hard on the back.

(3) Start walking. If you can't do more than 20 minutes - then start with 10 minutes per day. When that gets to be too easy, add a minute. Keep adding minutes each time it gets too easy. Never over face your body when you have health concerns (and your back counts as a concern) Walking can take off loads of weight - and tone up your body wonderfully. It isn't as exciting sounding as a gym membership and many people forget what it can really do for a body.

(4) Eat at least three nice meals a day. Consider adding a healthy small snack between one or two of those meals. A healthy breakfast could be oatmeal - - which serves a couple purposes. (a) It is a whole grain which is very good for you. (b) it is heart healthy and really does reduce cholesterol (c) since it is loaded with soluble fiber, it keeps you full for a very long time - and that means that late afternoon cravings all but disappear on the days you eat your oatmeal. (really). [I buy the quick cooking variety - pop it in the microwave in an oversized bowl so I don't have to watch it in case of boiling over. 1 part oatmeal - 3 parts water - dash of salt - 4 minutes. Let it stand a few minutes Add your toppings like dried fruit and milk and I add a little brown sugar - and you have an easy breakfast that can cook while you're in the shower etc.]

(5) Swap out half of your caffeine drinks for water. (later work on reducing that further - but cutting out caffeine cold turkey can give you withdrawl symptoms similar to drug withdrawl)

PS: Almost forgot - Water Aerobics can be a really good thing for people with back issues! If you're self conscious to be in a gym full of hard bodies, call up your local Y - and ask if they offer any water aerobic classes. Typically, they're full of average people - not people you would have to feel embarrassed in front of. ;-) And you can get cute little skirts to go with a nice conservative swim suit if that worries you. Depending on the time of day you can attend - you might even find they offer a women's only class etc.

Sorry if this is too lengthy - but you can do this.

 

[kimmy.j]

Ah you have the best advice, ChirpyBird!

I also looove oatmeal for breakfast! I work a desk job and I'm going to try to start getting up to stretch at least every 15 minutes now. I'm sure it will help a little bit, everything does!

 

[Guest]

Kimmy that's so sweet. Thanks. I've just made a lot of mistakes in life. LOL Lots and lots of trial and error!