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Hi! And welcome to dailymile! :) I am new to the site, and just about a year ago, my situation was very similar to yours. In the past year, I have lost 50 pounds, walked a half marathon, run a 5k and started training for a 10k. I think for me, it was important not to try to do too much at once - you run the risk of both injury and BURN OUT! I began with walking, and by training for the half-marathon, gradually increased the mileage/intensity of my walks. After the half, I started training for the 5k, which gradually increased the mileage/intensity of my running. In my experience, for weight loss, I've needed to keep increasing either the time (distance) or the intensity of my workouts to lose weight, instead of maintain.
Hope this was helpful - and good luck!! You can do it! The first step is deciding that you are going to do it. :)answered about 1 year ago |Report
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The short answer: I do the same things to lose weight as to maintain it but in varying amounts. Bike/run & adjust caloric intake. The long answer follows.
I'm not a doctor or any other sort of qualified expert so all of this is just an opinion...
I was about 60 pounds heavier seven years ago and in bad shape (e.g., winded after climbing the steps at home). High blood pressure and cholesterol, too. For me, that was rock bottom and it had to be fixed. I'd seen friends, family, and co-workers lose weight many times but none...not one single person...kept it off. I knew that whatever I did had to be different...no crazy diets (e.g., Adkins), grueling exercise plans, or magic pills. None of that crap works long term. All of these plans had one thing in common...some sort of radicle change (or changes) in a very short period of time. I decided that it took me about five years to get into this mess and that I would give myself 3 to 5 years to get out of it. I started bike riding 10 miles twice per week and cut out soda. Then over the course of several months, I phased out sweet tea (every week we put a little less sugar in). Then I cut out snacks between meals. I still ate three full meals per day...every day. Then I added a 3rd day/wk of bike riding and slowly worked up to 15 - 20 miles with an occasional longer ride on the weekend. I signed up for a ride which boosted motivation. My goal was to become an active person that ate a reasonable diet...nothing crazy. I lost about 25 pounds the first year and continued to slowly lose weight for a couple more years after that. I still burgers, steak, eggs, real butter, sugar, cheese, etc. but all in moderation. What does moderation mean? One double cheese burger instead of two. Always asking for the small combo instead of the regular or supersize (or skip the combo and just eat the burger). A 6" sub instead of a footlong. Don't eat fast more than twice/wk. Two slices of pizza instead of 4 or 5. Don't be affraid to leave food on your plate.
Just as you wouldn't expect to run a marathon the first month, don't expect to eat or train like a marathoner in the first month. It takes a while to train your brain as well as your body to become an active person and if you're suffering every day, be it diet or exercise, you're not likely to continue for long. Make small gradual changes over the course of months...not days or weeks.
Many people hire personal trainers. I'm not knocking trainers, most of them are great people with lots of valuable knowlege. However, most people that hire a trainer end up on a plan that is, in my opinion (and this is just an opinion), too complicated or spend time in activities (e.g., weight lifting) that don't promote weightloss as well as easy cardio work. Everybody wants to be "toned" and weight lifting is great for that...once you've lost the weight you want to lose. Start with a simple exercise plan like "walk 20 minutes 3 x week" and build on that. Exercise and an easy pace. If you get bored with walking, do something else...bike, swim, etc. Find people to exercise with. If they fall off the wagon, find other people to exercise with. Training partners come and go.
answered about 1 year ago |Report
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http://www.randomn3ss.com/10-tips-that-helped-me-lose-weight/
I've lost 61lbs in 5.5 months, and every single week of the last 5.5 months I've lost weight, even it was only 1 pound, I did it.
You do not need to diet, you need to change your life. Keep that in mind. You will need a cheat day, or an off day, without one, you will go insane. I use Sunday as my day to eat (within reason) anything I want. You need to set realistic goals. If you are 200 pounds, losing 50 pounds ia a 25% total body weight loss, that's pretty extreme. Be aware it will take time. I went from 240 to 178, just over 25%, it wasn't easy. You need to burn more than you take in, or at least get close. Food is fuel, it is not for comfort, it is not for socialiazing, it is for fuel. Water is your friend.
As always, check with your local docter before you make any major changes in your diet or exercising.
answered about 1 year ago |Report
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http://www.randomn3ss.com/10-tips-that-helped-me-lose-weight/
Start there, I had a long reply typed out and just lost it. Food is fuel, it is not for comfort or socializing. You need to make a total lifestyle change, not a diet. I've lost 61lbs, just over 25% of my body weight to take me from 240 to 178 over the last 5.5 months and I'm still working hard to improve every aspect of my life. It is possible, but you need to put work into it.
answered about 1 year ago |Report
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Deleted User
I think Mike P is right on target here. It is a lifestyle change.
I would add starting with small goals. Ex/ Get to 5 pounds less. Once you achieve this, get the bar at 6 lbs. You will build confidence and a solid strategy that you know works. Set your situation up so that you guarantee youself success.
Remember that diet is about 75% of fat loss, with portion control being the star of the show here. Increasing protein will also help. I found a couple of interesting research articles that stated eating 12-14 oz of protein per day can allow for up to 0.5 pound fat loss per day.
I also think timing is key. If you are going to do a long run or training session, that would be an instance where carbohydrates prior to trainig would work. It should be followed by protein based meal post training. You will need to adjust to your chemistry of course..
I would recommend the book Mindless Eating. Great information and little, easy-to-use approaches to assist you in your goal. Ironically, one of them is to state your goals in public. (Great instincts!)
And by the way, congratulations! You have already made a huge step.
answered about 1 year ago |edited about 1 year ago |Report
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Mike P. and David O. summed it up well ... it's a lifestyle change. That's the way to view it...you're not so much trying to lose weight as trying to change your life for the better.
While I admire Mike P's determination and willpower, I wouldn't recommend trying to lose 25% of your body weight in 5.5 months. Mike lost 2.5 - 3 pounds per week and said "it wasn't easy". I've no doubt that was difficult to do. A pound is about 3000 calories. So, to lose 2.5 pounds/wk requires approximately a 7500 calorie/wk deficit. That's 1071 calories/day!! Not an easy task. Mike & I both started in about the same boat. I was 233 pounds when I started and lost 60 but did it over the course of 3 years and have kept it off for 4 more. I never felt like I was starving or sacrificing. If you shoot for 0.5 pounds/week it will be easier to keep your new life style on track.
answered about 1 year ago |Report
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I agree ^^
What I did was pretty fast, some would even call it "cutting" weight. 2-3lbs a week is hard when you look at the % numbers as you lose weight.
And my miles here pretty show how much / hard I worked. Being winter and snow on the ground, I'm doing 60-90 minutes of cardio in the gym 6-7 days per week, so I'm burning anywhere from 500-1200 calories a day and from a rough guess, only taking about 1400 in.
answered about 1 year ago |Report
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Liza.
First. I'm sorry but forget about BMI. According to the calculator when I race Ironman at 6-foot 185, I am "overweight". Ask my wife and friends if I look overweight on race day.
To be very, very short (as possbible)
Get your heart rate up -way up- for an hour at a minimum of 3 times per week to see/feel gains. If you want to maintain what you have limit it at 2 times per week. If you are going from nothing to 2 time/week you are going to see some gains but will plateau shortly after. (Note: "way up" is a relative term for what you can handle for an hour. I would recommend getting a heart rate monitor just to be sure are working hard enough, no joke, perceived exertion can fool you.)
Physiology tells us at least 3x per week for gains 2x to maintain.
I couldn't agree more with the life/lifestyle change. This isn't something that you can just do to lose weight etc and revert back to your old ways and expect to stay where you got. That is why you need to take it slow and adapt to change.
Having a support system in place is a good thing too. If your friends/family can't support you though this (ie wanting to drag you out all the time or frequenting the local chickenwing joint for lunch everyday) then you need to find some new friends. Real friends are going to support your healthy choices and who knows they might decide to join in your adventure of health.
Last, now I though about typing this and I decided to do it. If you have thick skin and only if you do.... read the book Skinny Bitch. It is a SLAP TO THE FACE but hey..... sometimes people need that. I'm going to catch hell for that.
Being a former personal trainer I have helped a handful of people in your situation. In addition to seeing some of them 3x/week for their sessions, I/we would prescribe cardio to do outside of the studio. Start slow and you'll do great.
Good luck Liza, you can do it.
answered about 1 year ago |edited about 1 year ago |Report
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first join http://operationmotivation.forumotion.com it's a free forum to help keep motivated while loosing weight. All kinds of info !!
and definitely go here... LOADED with info. I am just starting out as well.. Lost 4 lbs so far like 50 to go...lol
http://www.theloseweightdiet.com/lose-weight1.html
good luck and keep me posted!
answered about 1 year ago |Report
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Liza - I don't have an answer, I just want to support you! This site is great motivation no matter what your goals are. You can do it!
answered about 1 year ago |Report
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One of my favorite quotes about weight loss is "Maintenance is a lot like losing weight, except with a treat a day!" Remember, in the end, it's all about calories in vs. calories out. As long as your body is burning more calories than you are consuming, your weight will go down. And it's better for your body and your sanity to try and do it slowly. Even if you just create a calorie deficit of 100 calories a day, you'll lose 10 pounds in a year!! That walk you're taking around your apartment complex is a great place to start. Try that for a little while, and watch your weight. If it stays the same, or goes up, try making the walk a little bit longer, or try cutting back on your food a little bit. Good luck with the weight loss. I've lost 35 pounds over the last year. It's hard as anything, but it can be done!!
answered about 1 year ago |Report
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Start exercising in water first!!!
I was never a runner in high school. I thought I just didn't have the lungs for it, but I've always been a great swimmer.
Then in college I took a Water Fitness class. Keep in mind, it wasn't a swimming class. It was just doing cardio and strength training using water resistance. After a semester of training in water (which creates less strain), I was finally at a point where I could transition into running.
I started out with just a mile or two. It took months of determination (and motivation from this site!) to get to my current 7-mile runs.
Don't worry so much about your weight. Focus on your breathing, flexibility, and endurance. I'm willing to bet you will gain muscle weight before you lose any body fat weight.
My running partner was a BIG girl in high school and has lost a lot of weight over the years as a self-motivated runner. She's still a big girl, but her stamina is so much better than mine. We make an interesting duo.
Switching to a more raw diet can easily help you lose weight. I realize this is a lot to take on. Just remember that success comes incrementally.
Visualize and affirm that you are already a completely and totally 100% healthy person, in mind, body, and spirit. Your body has maintained you thus far on all your previous diets and routines, and now your healthy body is ready to adjust to a fun new journey!
We're here for ya.
answered 12 months ago |Report
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