whats most important in diet or workouts is that you find something you can live with, and will keep doing as part of your life. a crash and burn down to 200 will only have you back at 300 in a while. So you need to change how you live. if you have to start with just clipping your portion sizes by 10%, and/or subbing in healthier foods.
buy this book
heres some examples from it
and keeping what i said in mind, it has to be life changes. so make it slow at first. make the easy changes first, start seeing improvement in the mirror and you'll have more motivation to make the harder changes...
I was 245 at 5 9.5, around 50% bodyfat at 39 (120lbs of lean mass). I was a desk jockey doing computer software. Today at 41 i'm at 204 and around 15% bf (around 175lbs of lean mass). but my life is totally different, and my eating habits are permanently changed.
I appreciate the graphics, although I am now craving Chinese food. And in forgetting about the scale, my belt that I got for Christmas needs a new hole (on the good side)
the important thing tho is what you get when you eat chinese. its amazing once you start to think that way how much more food and often better tasting and better for you food you can eat for the same calories. I buy a whole pineapple every week for $4, it yields about 4lbs of cubes. when i'm at home and want a snack i open the container in the fridge and eat some. minimal calories, minimal cost, fantastic taste
and look for those sorts of thngs, things that you'll never say "aha i've reached my goal weight, finally i dont have to do this anymore"
like i've come up with a perfect all complex carb relatively low GI pancake recipe that I like better than ihop or waffle house pancakces now
some good advice and very interesting after that post by easyejl with the pics, never really thought about the fruit and the amount of calories i just eat it cuz its just good and healthy its just the sugars that arent the greatest but ive never liimited my self when eating fruit, and since i love chinese food thats also good to know what amount of cals are in my food since i eat it atleast twice a month good post though
i go thru 1-2 pineapples a week, around a dozen apples, maybe 20 clementines or tangerines, idk what else, some bananas here and there too
find the activities you like doing and dont feel like a chore and do those. in the end so long as you get your eating right it doesnt matter what you do
its a marathon not a sprint
I am so excited for you that you've made this decision. I know it is such a committment.
I am one that needs to be held accountable. If you are that type also, then maybe start a log on AM. This way you can log your progression and you'll also have a lot of people supporting your effort. That is only a suggestion, logging does get time consuming. But I would love to see before and after pictures...even if it is a year from now!
Also, the weight loss thing is trial and error. I'm sure this isn't the first time you've tried to lose weight (although this time you sound like you're doing some research). Try to recall what you did in the past and what your limiting factor was (ie-diet, motivation, energy...) and see if you can identify that when it sneaks up again this time (because most likely it will). Play offensively when faced with obstacles.
My buddy at the gym just went from 400 lbs to about 260 lbs in about 6-8 months. I know that he has been in the gym 6 days a week. He started going to spinning classes about 3 days a week. He said that at first he needed a reason to go to the gym and the classes helped him. After awhile he has become a fixture and people hound him if they haven't seen him in about 2 days...accountability really works.
I don't know you, but I really want this for you, everyone deserves to be healthy! Good luck!
I am not sure where to go to start the log. I have a before pic but I really wanted an after pic before I posted it. Right now, it would be more of a before and still pic.
I had some success between June and August 2008 in dropping about 15 lbs, but it came back by Christmas. My limiting factor was time. I commute from Birmingham to Montgomery every day, working out in the gym at my hotel in Montgomery, then driving home. My commute is about 75 minutes each way. I just really grew sick of not being at home, so I guess it was motivation. Right now, my wife is taking classes towards her doctorate at night, so with her not being home at night either, it has taken that limiting factor out of the equation...for now anyway.
The folks on here have been very supportive, and I appreciate being able to have you on board the list of folks checking in on me.
One question...What is a spinning class?
its a specialized exercise bike class.
I used to work (telecommuting) for a company in Troy. damn good bbq around there
I agree. I have cut down my portion sizes and am bringing leftovers to work for lunch.
I am trying to take LJ's advice on the log. I posted what I ate today, but the exercise options seem limited. I don't see where treadmill would go as there is no mile counter, only pounds.
My hotel had a military group in last night, so I was a bit embarrassed at the gym. Nothing I can't overcome, but there is a certain level of intimidation when I am wheezing from running 1/4 mile on the treadmill and am surrounded by guys sprinting for 5 miles and doing one armed pushups.
then just worry about time on the treadmill, track that. there really isn't any single right or wrong way to do any of this if there was then everyone would have abs so just keep working towards it and keep in mind these are changes for life, not something you'll do for 6 months then go back to how you were.
If you had your supervisors at your job giving you written evaluations every quarter and they affected your chances of promotion or demotion, Im sure youd be in better shape too.
And I know you won't have any before/afters now...but make that a goal for a few months from now or every 3-4 months.
To log your workout or diet, go to your the top of the AM page and find the button that says diet tracker. You can enter your foods in.