How to go from couch potato to skinny tater stick.
March 8, 2005 10:22 AM Subscribe
Like a lot of people, I have managed to gain more weight than I would like to be carrying around. I have an idea, but personal obstacles I need advice in overcoming.
First things first, my diet is not that bad. I don't eat a lot of fast food to begin with, but I'm giving it the finger altogether now. My home diet is good, and I give in to the Snickers Devil fairly in-often. I know how to eat well, and we do eat well (as in healthfully). I do not beleive in low-carb or other fad diets. I have, and have always had, a very slow metabolism, and this is what is killing me. A friend of mine was successful in going from good-looking to supermodel simply by taking up running. I want to do the same, but in my recent trial-and-failures, find that I constantly feel I never obtain any results. I need a good plan to start my chubby rear on the road to success. I have recently had a full physical, and I do not have a metabolism or insulin related problem that is hindering me, so obviously, exercise needs to happen more reliably and in larger quantities. Can anyone suggest a system or plan they've used to do this sort of thing that will help me? (I have a gym membership, and access to a decent three-mile loop in good weather, by-the-by.) Other things of note: I hate group exercise, so please don't tell me jazzercise is great. Thanks!
First things first, my diet is not that bad. I don't eat a lot of fast food to begin with, but I'm giving it the finger altogether now. My home diet is good, and I give in to the Snickers Devil fairly in-often. I know how to eat well, and we do eat well (as in healthfully). I do not beleive in low-carb or other fad diets. I have, and have always had, a very slow metabolism, and this is what is killing me. A friend of mine was successful in going from good-looking to supermodel simply by taking up running. I want to do the same, but in my recent trial-and-failures, find that I constantly feel I never obtain any results. I need a good plan to start my chubby rear on the road to success. I have recently had a full physical, and I do not have a metabolism or insulin related problem that is hindering me, so obviously, exercise needs to happen more reliably and in larger quantities. Can anyone suggest a system or plan they've used to do this sort of thing that will help me? (I have a gym membership, and access to a decent three-mile loop in good weather, by-the-by.) Other things of note: I hate group exercise, so please don't tell me jazzercise is great. Thanks!
In my experience, it's all about developing a new pattern where exercise is an automatic part of your day, like brushing your teeth.
Figure out what time of day it is easier for you to get to the gym, and build going to the gym into your daily schedule. Make a commitment to go to the gym every single day and do something different each time, so you don't get into a rut.
I have found that hiring a personal trainer has been a wonderful thing. She keeps me on track (I get to the gym more regularly, even when I don't have a training session) and she also keeps me from getting into a rut (she is always switching things around.) I won't be doing it forever, but six or eight weekly sessions could do a lot to establish a new pattern, in addition to showing you proper form for lifting weights. It does have a cost, but I think it's worth it, if you can afford it.
posted by ambrosia at 10:32 AM on March 8, 2005
Figure out what time of day it is easier for you to get to the gym, and build going to the gym into your daily schedule. Make a commitment to go to the gym every single day and do something different each time, so you don't get into a rut.
I have found that hiring a personal trainer has been a wonderful thing. She keeps me on track (I get to the gym more regularly, even when I don't have a training session) and she also keeps me from getting into a rut (she is always switching things around.) I won't be doing it forever, but six or eight weekly sessions could do a lot to establish a new pattern, in addition to showing you proper form for lifting weights. It does have a cost, but I think it's worth it, if you can afford it.
posted by ambrosia at 10:32 AM on March 8, 2005
I'd say the golden rule to live by is don't be lazy. I'm not implying that you are in fact lazy, I am just telling you that in order to see real results, it will require real hard work and dedication.
If it takes a personal trainer for you to be dedicated, and you have the money, I highly reccomend that route. When you exercise with someone else - especially someone who is "watching over you" -- it's much tougher to give yourself excuses to not go run or lift weights.
Dedication, dedication, dedication. And hard work.
Just my $.02.
posted by nitsuj at 10:34 AM on March 8, 2005
If it takes a personal trainer for you to be dedicated, and you have the money, I highly reccomend that route. When you exercise with someone else - especially someone who is "watching over you" -- it's much tougher to give yourself excuses to not go run or lift weights.
Dedication, dedication, dedication. And hard work.
Just my $.02.
posted by nitsuj at 10:34 AM on March 8, 2005
I went on Atkins and lifted weights & swam 6 -7 days per week and lost 100 lbs. Although you believe that "low carb" is a "fad," I disagree since the Atkins diet has been around for nearly 40 years. Would you consider Weight Watchers a fad? I know quite a few people that have had success with that diet and you may feel more comfortable doing that.
You simply have to reduce your caloric intake and up your calories burned. Not much more to it than that. You should get at least one hour of exercise per day. I recommend weight lifting 3 - 5 x per week. If you do upper body/lower body on alternating days, you can lift weights everyday. If you do an entire body workout, you lift every other day. You should get at least 1/2 hour of cardio in as well. A three mile run is probably 1/2 hour for you unless you're a very fast runner. You can alternate swimming and crosstrainers so that you have a varied routine and you also won't get bored.
Good luck.
posted by Juicylicious at 10:38 AM on March 8, 2005
You simply have to reduce your caloric intake and up your calories burned. Not much more to it than that. You should get at least one hour of exercise per day. I recommend weight lifting 3 - 5 x per week. If you do upper body/lower body on alternating days, you can lift weights everyday. If you do an entire body workout, you lift every other day. You should get at least 1/2 hour of cardio in as well. A three mile run is probably 1/2 hour for you unless you're a very fast runner. You can alternate swimming and crosstrainers so that you have a varied routine and you also won't get bored.
Good luck.
posted by Juicylicious at 10:38 AM on March 8, 2005
I am in the middle of a similar process myself, and so far I'm still figuring things out.
I have found that I can't just watch a movie or listen to a book when I'm on the machine (elliptical trainer) - I have to listen to swing music. If I listen to a solid forty minutes of swing I find myself speeding up for the fast songs and staying interested during the slower sets. It works for me, and it took me a month to figure it out. Prior to that, I would get on the machine and be off of it within five minutes because my attention had lagged. It wasn't even fatigue - I just had other things I distracting me.
Also, I have an unholy love for yoga, and a deep fondness for the videos with Rodney Yee, so I am pretty consistent in my usage of them.
Find what you like, and don't stop trying if it takes awhile to find it. A personal trainer would help with discipline, but I always found them annoying and irrelevant - I don't like group exercise, and I was uncomfortable with the scrutiny of a trainer.
posted by annathea at 10:40 AM on March 8, 2005
I have found that I can't just watch a movie or listen to a book when I'm on the machine (elliptical trainer) - I have to listen to swing music. If I listen to a solid forty minutes of swing I find myself speeding up for the fast songs and staying interested during the slower sets. It works for me, and it took me a month to figure it out. Prior to that, I would get on the machine and be off of it within five minutes because my attention had lagged. It wasn't even fatigue - I just had other things I distracting me.
Also, I have an unholy love for yoga, and a deep fondness for the videos with Rodney Yee, so I am pretty consistent in my usage of them.
Find what you like, and don't stop trying if it takes awhile to find it. A personal trainer would help with discipline, but I always found them annoying and irrelevant - I don't like group exercise, and I was uncomfortable with the scrutiny of a trainer.
posted by annathea at 10:40 AM on March 8, 2005
Try to find something that you like to do, or at least don't mind. If you're not a running person, try swimming or cycling. Otherwise, it's all about what ambrosia said: you've got to make it a committment, then make it a habit.
You might also try some weight training. It will make you look outstandingly better in a much shorter time than aerobic exercise alone, and that in and of itself can be tremendously motivating.
posted by LittleMissCranky at 10:42 AM on March 8, 2005
You might also try some weight training. It will make you look outstandingly better in a much shorter time than aerobic exercise alone, and that in and of itself can be tremendously motivating.
posted by LittleMissCranky at 10:42 AM on March 8, 2005
I agree with ambrosia-- making it a regular part of your life is the most important part. I've lost 50 pounds over the past year, and that was key.
For me it was a little different- I've tried gym memberships in the past, but have found it easy to make excuses not to go. So I bought a workout program off an infomercial (Power 90) and started working out at home. Less distractions than at the gym, and I feel guilty about coming home and not doing it, so it's kept me going.
Sounds like you've got the diet OK- I hate fads too, and starving yourself never works. My metabolism is also fairly slow, but regular exercise will increase it and help offset the occasional Snickers attack. Be sure to include both strength training and aerobics in your exercise schedule-- toned muscles are the quickest way to look better and increase the rate at which your body burns calories at rest, and aerobic workouts are the only way to really burn off fat.
Good luck!
posted by InfidelZombie at 10:43 AM on March 8, 2005
For me it was a little different- I've tried gym memberships in the past, but have found it easy to make excuses not to go. So I bought a workout program off an infomercial (Power 90) and started working out at home. Less distractions than at the gym, and I feel guilty about coming home and not doing it, so it's kept me going.
Sounds like you've got the diet OK- I hate fads too, and starving yourself never works. My metabolism is also fairly slow, but regular exercise will increase it and help offset the occasional Snickers attack. Be sure to include both strength training and aerobics in your exercise schedule-- toned muscles are the quickest way to look better and increase the rate at which your body burns calories at rest, and aerobic workouts are the only way to really burn off fat.
Good luck!
posted by InfidelZombie at 10:43 AM on March 8, 2005
And as far as raising your metabolism.....
Eat five small meals per day at three hour intervals. This will keep you metabolism raised. Also try to work out first thing in the morning. It will set your metabolism on the right track for the day.
posted by Juicylicious at 10:43 AM on March 8, 2005
Eat five small meals per day at three hour intervals. This will keep you metabolism raised. Also try to work out first thing in the morning. It will set your metabolism on the right track for the day.
posted by Juicylicious at 10:43 AM on March 8, 2005
Honestly, it's a LOT easier to not eat the calories than to run them off.
posted by smackfu at 10:44 AM on March 8, 2005
posted by smackfu at 10:44 AM on March 8, 2005
In terms of running, the Running Room offers clinics on running and walking to learn how to do those things successfully. A couple of people I work with have taken the running clinics and swear by them and the techniques they teach for building fitness and endurance.
posted by jacquilynne at 10:44 AM on March 8, 2005
posted by jacquilynne at 10:44 AM on March 8, 2005
get a nice pair of shoes - go to a running shop, a real one, where people who run give advice (look in your yellow pages - it won't be a footlocker or department store). and a watch. then choose a time and a schedule (7am every other morning, for example). first time out, run as much as you can, which probably won't be much, and note the time. future times out, do what you did before (it's ok to do less if you feel bad!) and, if you feel ok, a bit more. but never break the golden rule - times should never increase by more than 10% a week. when you first start, you get better quickly and that rule seems quite restrictive, but it'll stop you injuring yourself, and you'll be surprised how quickly the distance grows. that's all i did. good luck.
[on preview - well, i wrote this, then my boss came in, but maybe it's some use anyway]
posted by andrew cooke at 10:46 AM on March 8, 2005
[on preview - well, i wrote this, then my boss came in, but maybe it's some use anyway]
posted by andrew cooke at 10:46 AM on March 8, 2005
I second LMC, weight training in tandem with aerobic exercise is the "fastest" way to slim down. I find that although counting calories can be tedious in the beginning, it really makes you think before giving into the "snickerdevil." Plus, if you are calorie aware, you can justify giving into the snickerdevil.. "I burned 600 calories running 60 minutes at the gym, thereby allowing me 1 snicker tonight" Once you break down the numbers, calories consumed, required, burned at the gym, it is easier to see measurable results. I would suggest getting a tape measure and getting all of your measurements. Then set up a spreadsheet and keep track of your activities, and measure yourself every two weeks or so. I think you'll find the first 3 weeks are the most unrewarding, but it gets better in week 6 or 7.
Minor details, but listening to music will aid the monotony of working out 3 fold. Another tip that has helped me tremendously is to cover up the damn timer on exercise equipment. Although you know the lengths of songs and probably can calculate this in your head, those damn red numbers seem to count down at a ridiculous slow pace. Cover it up and jam out. That 45 minutes will seem much shorter. To reiterate, keep track of what you do, witnessing "small improvements" over time will be much more motivating than wondering why you're not a super model after a month.
posted by AllesKlar at 10:50 AM on March 8, 2005
Minor details, but listening to music will aid the monotony of working out 3 fold. Another tip that has helped me tremendously is to cover up the damn timer on exercise equipment. Although you know the lengths of songs and probably can calculate this in your head, those damn red numbers seem to count down at a ridiculous slow pace. Cover it up and jam out. That 45 minutes will seem much shorter. To reiterate, keep track of what you do, witnessing "small improvements" over time will be much more motivating than wondering why you're not a super model after a month.
posted by AllesKlar at 10:50 AM on March 8, 2005
It's difficult to be very helpful, because the truth is that the only way to do it is to do it. You need to find the willpower, and no one can really help you do that.
I started working out and then stopped many many times. It is now part of my lifestyle. I now work out each morning for an hour, pretty much without fail.
What made this time different from the other times? I was just ready to commit this time. Part of it was being older (I'm almost 40, and while that's still young, I can imagine 50 and 60 pretty clearly now, and want to keep my health throughout middle age and old age). I have a hot wife who is getting further and further ahead of me in the hotness scale, and I'd like to subdue some of the remarks like, "Man! How did he wind up with HER???"
Here are a few tips I can offer that helped me. For cardio/weightloss, I do an hour of stationary bike every day. It's the only thing I can stomach. I bought a bike, because I found I just wouldn't go to the gym -- a cold or rainy day would be an excuse not to go. The bike faces the TV, and I have a Netflix membership. I watch all kinds of things, but episodic, cliffhanger TV is really great. I really want to know what happens next, but I'm only allowed to watch the next episode while I'm on the bike.
Watching the time kills it. Two minutes seem like two hours. I actually made a little cardboard flap to cover the VCR clock. I set the bike's display on speed, not time, and I set a kitchen timer to 1 hour. I can stop riding when the timer goes off. Before then, I can't even peek at the time.
I have lots of stuff around the bike. Water, cellphone -- even a laptop if I need it. There's no excuse for getting off.
I DO watch the speed. After a five-minute warmup period, I don't let myself dip below a certain speed. I want to make sure I'm working hard for the whole hour.
I DON'T expect rapid weightloss. In the past, I would work out for a few weeks, get discouraged about how little I had lost, and give up. My expectation this time is that I'll be working out for a year before I'm where I want to be.
I'm not doing weights yet. First, I want to lose 20lbs. There's HUGE controvery about whether or not you can lose weight and build muscle at the same time. (I'm sure some people here are very opinionated about it.) So I'm going to go ahead and lose the weight first. Next year, I'll start weight training and use cardio to maintain my fatloss.
I seriously count calories. In the past, I sort of watched what I ate, but I'd say things like, "I'm just going to eat half of this cookie. How many calories could it really have?" Answer: a lot! After excercizing for an hour, I have (according to my bike's readout), burned about 450 colories. If a cookie is 150 calories, half of that is 75. A few blunders like that each day, and I've eaten as much as I've burned -- or more.
So I stop eating when I'm full. It took me a long time to even understand the feeling of fullness. To get there, I would first just eat a small meal -- then wait 20 minutes before eating any more. Usually, after 20 minutes, I could tell I was full and wouldn't continue. Now I can tell when I'm full, and that's all I eat.
I hope these tips help. Good luck!
posted by grumblebee at 11:02 AM on March 8, 2005
I started working out and then stopped many many times. It is now part of my lifestyle. I now work out each morning for an hour, pretty much without fail.
What made this time different from the other times? I was just ready to commit this time. Part of it was being older (I'm almost 40, and while that's still young, I can imagine 50 and 60 pretty clearly now, and want to keep my health throughout middle age and old age). I have a hot wife who is getting further and further ahead of me in the hotness scale, and I'd like to subdue some of the remarks like, "Man! How did he wind up with HER???"
Here are a few tips I can offer that helped me. For cardio/weightloss, I do an hour of stationary bike every day. It's the only thing I can stomach. I bought a bike, because I found I just wouldn't go to the gym -- a cold or rainy day would be an excuse not to go. The bike faces the TV, and I have a Netflix membership. I watch all kinds of things, but episodic, cliffhanger TV is really great. I really want to know what happens next, but I'm only allowed to watch the next episode while I'm on the bike.
Watching the time kills it. Two minutes seem like two hours. I actually made a little cardboard flap to cover the VCR clock. I set the bike's display on speed, not time, and I set a kitchen timer to 1 hour. I can stop riding when the timer goes off. Before then, I can't even peek at the time.
I have lots of stuff around the bike. Water, cellphone -- even a laptop if I need it. There's no excuse for getting off.
I DO watch the speed. After a five-minute warmup period, I don't let myself dip below a certain speed. I want to make sure I'm working hard for the whole hour.
I DON'T expect rapid weightloss. In the past, I would work out for a few weeks, get discouraged about how little I had lost, and give up. My expectation this time is that I'll be working out for a year before I'm where I want to be.
I'm not doing weights yet. First, I want to lose 20lbs. There's HUGE controvery about whether or not you can lose weight and build muscle at the same time. (I'm sure some people here are very opinionated about it.) So I'm going to go ahead and lose the weight first. Next year, I'll start weight training and use cardio to maintain my fatloss.
I seriously count calories. In the past, I sort of watched what I ate, but I'd say things like, "I'm just going to eat half of this cookie. How many calories could it really have?" Answer: a lot! After excercizing for an hour, I have (according to my bike's readout), burned about 450 colories. If a cookie is 150 calories, half of that is 75. A few blunders like that each day, and I've eaten as much as I've burned -- or more.
So I stop eating when I'm full. It took me a long time to even understand the feeling of fullness. To get there, I would first just eat a small meal -- then wait 20 minutes before eating any more. Usually, after 20 minutes, I could tell I was full and wouldn't continue. Now I can tell when I'm full, and that's all I eat.
I hope these tips help. Good luck!
posted by grumblebee at 11:02 AM on March 8, 2005
I think the best thing you can do is to find a Weight Watchers meeting near you. They will give you a lot of support and a sensible, non-fad diet. They'll also emphasize the importance of exercising.
posted by anapestic at 11:02 AM on March 8, 2005
posted by anapestic at 11:02 AM on March 8, 2005
You eat healthily (which is good obviously), but are you being honest about the quantity you eat? Too big portions will still mean too many calories. I'm not suggesting a fad but could you eat smaller portions (not tiny, not 5 small a day) without any problems?
posted by biffa at 11:02 AM on March 8, 2005
posted by biffa at 11:02 AM on March 8, 2005
Medieval, you sound just like me. I took off 40 lbs some years ago through strenuous exercise (cycling 4-5 times a week for at least an hour each, never covering less than 15 miles), more will power than I thought I had, and lots and lots of black coffee. I have a terrible problem with subclinical low blood sugar, so I cut out almost all refined sugar. Also switched to skim milk, avoided red meat, exercised extreme portion control, ate lots of soup and salad, and drank a hell of a lot of coffee. As many people say, it really does have to be a "lifestyle change"--I speak as someone who could qualify as a "foodie" and who used to smoke and spend a lot of time in bars. Good luck!
posted by scratch at 11:07 AM on March 8, 2005
posted by scratch at 11:07 AM on March 8, 2005
Three words...
Dance Dance Revolution
With a Playstation2, a dance pad, and a DDR game you can burn a lot of calories and have fun doing it.
posted by wezelboy at 11:09 AM on March 8, 2005
Dance Dance Revolution
With a Playstation2, a dance pad, and a DDR game you can burn a lot of calories and have fun doing it.
posted by wezelboy at 11:09 AM on March 8, 2005
One thing that I think may be somewhat overlooked among the willpower advocates (even though they're completely right), is that you need to find an exercise and environment that you enjoy. Really. I can't run on an indoor track, or through a boring suburban neighborhood. The mental deprivation of that is too much for me. The only time I have ever successfully managed to run on a regular basis was when I lived in Boston and had access to the Charles River. It's because I needed the scenery. Likewise, I love biking but I hate exercise bikes.
There are a million different sports, both individual and team sports, with different demands on your body. There's probably one that's right for you, that you can't wait to go to every day. It just may take you a while to figure out what it is.
The trick is to find something that you enjoy. It makes the willpower part much easier.
scratch: I think being obsessed with food is actually a good thing. I am an obsessive chowhound. I don't eat crappy processed food and I love vegetables.
posted by casu marzu at 11:16 AM on March 8, 2005
There are a million different sports, both individual and team sports, with different demands on your body. There's probably one that's right for you, that you can't wait to go to every day. It just may take you a while to figure out what it is.
The trick is to find something that you enjoy. It makes the willpower part much easier.
scratch: I think being obsessed with food is actually a good thing. I am an obsessive chowhound. I don't eat crappy processed food and I love vegetables.
posted by casu marzu at 11:16 AM on March 8, 2005
Calorie Counting and exercise. Keeping a food diary is a hellish but helpful experience, just tote along a little notepad and log yourself eating and drinking as you normally do and then go home and tabulate (you can use www.calorieking.com for most restaurants and estimates about other foods you may cook yourself) you'll probably see that you're way higher than you should be. Calorie budgeting is a really good way to kickstart weightloss and to gain better habits. but it gets obsessive....hope that helpful! Also another way to to track yourself is http://www.fitday.com.
posted by mrs.pants at 11:29 AM on March 8, 2005
posted by mrs.pants at 11:29 AM on March 8, 2005
I lost 120 lbs two years ago.
There is no easy way.
You have to look at yourself, and say truthfully, this isn't who I want to be. And you have to realize that to be the person you want to be, you have to not just be willing to change your lifestyle, but change who you are.
posted by patrickje at 11:36 AM on March 8, 2005
There is no easy way.
You have to look at yourself, and say truthfully, this isn't who I want to be. And you have to realize that to be the person you want to be, you have to not just be willing to change your lifestyle, but change who you are.
posted by patrickje at 11:36 AM on March 8, 2005
Take weekly photos of yourself in your underwear from the front, side and back. Set up an area where you are the same distance from the camera. That way you can see the difference as you progress. It really helped me when I was in a rut to go back and see what I had accomplished. I started doing this after seeing it done by John Stone.
posted by studentbaker at 11:37 AM on March 8, 2005
posted by studentbaker at 11:37 AM on March 8, 2005
I love Fitday (linked by mrs.pants, fitday.com). It makes me keep track of portion sizes and really just account for what I've been eating and how much I really have been exercising. I recommend it.
posted by librarina at 11:38 AM on March 8, 2005
posted by librarina at 11:38 AM on March 8, 2005
Grumblebee - that is funny. I do exactly the same thing down to the cardboard over the timer and the netflix disks. I just finished Northern Exposure season 2. Highly recommended.
posted by vronsky at 11:39 AM on March 8, 2005
posted by vronsky at 11:39 AM on March 8, 2005
If you work/live in a building that has several floors. Climb the stairs every day.
posted by Justin Case at 11:39 AM on March 8, 2005
posted by Justin Case at 11:39 AM on March 8, 2005
Use a calorie tracking program.
Youv'e had the problem where you don't "see" results, so you stop making an effort because you figure it isn't working. Losing fat is all about caloric deficit, and you won't always see results even if your body is changing. Scales lie because you're gaining muscle as you lose fat, so your weight can remain stable while in fact you're becoming more healthy and literally "in shape."
I use fitday, they've got a free online version on www.fitday.com and there's no obtrusive ads or whatever. Use that, and when you're bored at work you can compulsively track your intake and exercise, like I do in class. Hurray!
You need motivation. Seeing graphs of consistent calorie deficit will motivate you to continue even if you don't see progress in the mirror or scale. I've used fitday for five months and have lost 15 lbs. I'm constantly frustrated at not seeing results, but I tell myself, so long as the machine says I'm losing fat, I must be losing fat. And in the long haul, it's worked great. It's teaching me how to eat for the rest of my life, and isn't just a dieting tool but instead a way to plan how you'll eat for the rest of your life. And guess what? I'm never hungry. I make sure that I don't starve myself too, because that leads me to pig out the next day - the software is great for making sure you eat enough as well.
One more suggestion: get a physical goal that isn't "look better." I'm working toward riding my bike 100 miles in a day this summer, for example. Biking is fun because it's not as intense as running and you go fast. To train I just do elliptical and stationary bike, though I should be lifting as well.
Best of luck!
posted by lorrer at 11:40 AM on March 8, 2005
Youv'e had the problem where you don't "see" results, so you stop making an effort because you figure it isn't working. Losing fat is all about caloric deficit, and you won't always see results even if your body is changing. Scales lie because you're gaining muscle as you lose fat, so your weight can remain stable while in fact you're becoming more healthy and literally "in shape."
I use fitday, they've got a free online version on www.fitday.com and there's no obtrusive ads or whatever. Use that, and when you're bored at work you can compulsively track your intake and exercise, like I do in class. Hurray!
You need motivation. Seeing graphs of consistent calorie deficit will motivate you to continue even if you don't see progress in the mirror or scale. I've used fitday for five months and have lost 15 lbs. I'm constantly frustrated at not seeing results, but I tell myself, so long as the machine says I'm losing fat, I must be losing fat. And in the long haul, it's worked great. It's teaching me how to eat for the rest of my life, and isn't just a dieting tool but instead a way to plan how you'll eat for the rest of your life. And guess what? I'm never hungry. I make sure that I don't starve myself too, because that leads me to pig out the next day - the software is great for making sure you eat enough as well.
One more suggestion: get a physical goal that isn't "look better." I'm working toward riding my bike 100 miles in a day this summer, for example. Biking is fun because it's not as intense as running and you go fast. To train I just do elliptical and stationary bike, though I should be lifting as well.
Best of luck!
posted by lorrer at 11:40 AM on March 8, 2005
I don't have much free time, so my personal priority is not wasting time in a gym. hence:
Guarenteed but drastic: Sell the car and buy a bike. (Also makes and saves a lot of money). Leaves you no choice but to exercise as part of your daily routine.
Less drastic: Either cycle-commute every day, or if it's too far (eg an hours drive), then cycle halfway to a park-n-ride each day.
Don't assume that a car is fastest way to get where you're going. In rush hour traffic in most cities I've lived in, biking is faster. (That's why cycle-couriers are used for high-speed CBD deliveries). Biking can shave time off your trips, as well as remove the need to waste hours in the gym, as well as save gas and maintenance money. Obviously it all depends on what kind of trip, and the downside is that you can carry fewer groceries at a time, and the weather isn't always nice :-)
posted by -harlequin- at 11:40 AM on March 8, 2005
Guarenteed but drastic: Sell the car and buy a bike. (Also makes and saves a lot of money). Leaves you no choice but to exercise as part of your daily routine.
Less drastic: Either cycle-commute every day, or if it's too far (eg an hours drive), then cycle halfway to a park-n-ride each day.
Don't assume that a car is fastest way to get where you're going. In rush hour traffic in most cities I've lived in, biking is faster. (That's why cycle-couriers are used for high-speed CBD deliveries). Biking can shave time off your trips, as well as remove the need to waste hours in the gym, as well as save gas and maintenance money. Obviously it all depends on what kind of trip, and the downside is that you can carry fewer groceries at a time, and the weather isn't always nice :-)
posted by -harlequin- at 11:40 AM on March 8, 2005
Human beings are not designed to be sedimentary - physical activity not only can make you feel better, but it can help ward off a host of ills, many of which don't show up until later in life (like fragile bones).
To echo (and summarize) many of the other comments:
* Find something you enjoy. That can be working out at the gym by yourself (a partner is better), and/or with a personal trainer; taking classes at a gym; using a (good) exercise machine at home (while listening to music or audiobooks, or watching TV or DVDs ; exercising with videos; and/or doing things outdoors (running, biking). Or a mixture thereof. If you don't enjoy what you're doing, you won't continue doing it.
* Build exercise into your schedule. If it's optional, or occasional, or irregular, something will always come up. Do it before work, or during work (lunch), or just after work. 15 minutes is better than nothing; 45 minutes (of exercise) is probably close to ideal; don't do weight-lifting more than 3 times per week.
* If you can, do both strength-building (weight-lifting) and cardiovascular. (You can make good progress in strength-building with just three 20-minute sessions a week.) Both burn calories, build muscle, and kick up your resting metabolism (burning more calories), but they aren't interchangable. [See askme threads on dumbells/dumbbells]
* Change a few habits - take the stairs, not the elevator, if you're going up or down a few floors; don't cruise a parking lot looking for a close-in space, but park at the first one you see and walk a bit further; don't drive if you can walk or bike.
* Get rid of your television, if you have the willpower (and other supporting circumstances).
And don't obsess about food, if (as it appears) what you eat is reasonably appropriate. A perfect diet isn't enough; your body is designed to be much healthier if it is active. Burning calories via exercise can be enjoyable in itself; without exercise, for many people - including, probably you - only draconian measures may get you to an acceptable weight.
posted by WestCoaster at 11:47 AM on March 8, 2005
To echo (and summarize) many of the other comments:
* Find something you enjoy. That can be working out at the gym by yourself (a partner is better), and/or with a personal trainer; taking classes at a gym; using a (good) exercise machine at home (while listening to music or audiobooks, or watching TV or DVDs ; exercising with videos; and/or doing things outdoors (running, biking). Or a mixture thereof. If you don't enjoy what you're doing, you won't continue doing it.
* Build exercise into your schedule. If it's optional, or occasional, or irregular, something will always come up. Do it before work, or during work (lunch), or just after work. 15 minutes is better than nothing; 45 minutes (of exercise) is probably close to ideal; don't do weight-lifting more than 3 times per week.
* If you can, do both strength-building (weight-lifting) and cardiovascular. (You can make good progress in strength-building with just three 20-minute sessions a week.) Both burn calories, build muscle, and kick up your resting metabolism (burning more calories), but they aren't interchangable. [See askme threads on dumbells/dumbbells]
* Change a few habits - take the stairs, not the elevator, if you're going up or down a few floors; don't cruise a parking lot looking for a close-in space, but park at the first one you see and walk a bit further; don't drive if you can walk or bike.
* Get rid of your television, if you have the willpower (and other supporting circumstances).
And don't obsess about food, if (as it appears) what you eat is reasonably appropriate. A perfect diet isn't enough; your body is designed to be much healthier if it is active. Burning calories via exercise can be enjoyable in itself; without exercise, for many people - including, probably you - only draconian measures may get you to an acceptable weight.
posted by WestCoaster at 11:47 AM on March 8, 2005
I third AllesKlar. The missing factor in the equation for me was strength training. If you lift weights 3-4 times per week and do a good aerobic workout 4-7 times per week you'll be more motivated to go to the gym - I find lifting weights far more fun than the monotony of cardio.
Some links:
Nutrition for weight loss
Dieting 101
Both these pages have good tips on how to combine diet and weight training to lose fat.
posted by sid at 12:10 PM on March 8, 2005
Some links:
Nutrition for weight loss
Dieting 101
Both these pages have good tips on how to combine diet and weight training to lose fat.
posted by sid at 12:10 PM on March 8, 2005
If you track your calories eaten and calories expended with various formulas and websites available for free all over the net, you can figure out exactly what your metabolism is and what you have to do to overcome its slowness.
posted by callmejay at 12:18 PM on March 8, 2005
posted by callmejay at 12:18 PM on March 8, 2005
Human beings are not designed to be sedimentary
sed•i•men•ta•ry
Pronunciation: (sed"u-men'tu-re), [key]
—adj.
1. of, pertaining to, or of the nature of sediment.
2. Geol.formed by the deposition of sediment, as certain rocks. Also,sed"i•men'tal.
Um, Westcoaster, I suppose this could be a very dry joke, but I think you meant
sed•en•tar•y
Pronunciation: (sed'n-ter"e), [key]
—adj.
1. characterized by or requiring a sitting posture: a sedentary occupation.
2. accustomed to sit or rest a great deal or to take little exercise.
posted by scratch at 12:19 PM on March 8, 2005
sed•i•men•ta•ry
Pronunciation: (sed"u-men'tu-re), [key]
—adj.
1. of, pertaining to, or of the nature of sediment.
2. Geol.formed by the deposition of sediment, as certain rocks. Also,sed"i•men'tal.
Um, Westcoaster, I suppose this could be a very dry joke, but I think you meant
sed•en•tar•y
Pronunciation: (sed'n-ter"e), [key]
—adj.
1. characterized by or requiring a sitting posture: a sedentary occupation.
2. accustomed to sit or rest a great deal or to take little exercise.
posted by scratch at 12:19 PM on March 8, 2005
The hardest part about exercising is starting up I find. Between vacations, a couple conferences and now a dislocated shoulder I know it'll be a bitch to get going again. What I've done in the past is go to the gym every night for a couple of weeks to make it become part of my routine again and do a surgical strike against things that have become routine that I don't really like (TV, computer games)
posted by substrate at 12:20 PM on March 8, 2005
posted by substrate at 12:20 PM on March 8, 2005
Human beings are not designed to be sedimentary
S'true. I'm almost entirely igneous myself.
On the metabolism front: try drinking more water and getting more sleep. It's not the only thing you'll need to do, but I was pleasantly surprised that these two lifestyle changes gave my body a nice push towards finally losing some of the extra weight I've been carrying since I quit smoking three years ago.
posted by PinkStainlessTail at 12:22 PM on March 8, 2005
S'true. I'm almost entirely igneous myself.
On the metabolism front: try drinking more water and getting more sleep. It's not the only thing you'll need to do, but I was pleasantly surprised that these two lifestyle changes gave my body a nice push towards finally losing some of the extra weight I've been carrying since I quit smoking three years ago.
posted by PinkStainlessTail at 12:22 PM on March 8, 2005
I don't recommend reducing your caloric intake as others have suggested. If you're already taking in the recommended amount for your gender and size, reducing it will further hinder your metabolism. It sounds like your diet probably doesn't need any work.
Good luck sticking to the exercise program. It's hard but it does pay off. One thing I've realized is that after a workout, I feel much better than I did before. The rush is great, and lasts for hours. If you can focus on the good feeling (and sense of pride) you'll have after a good workout, maybe it'll encourage you to not be lazy. This has somewhat worked for me, but it's not perfect.
As far as enjoyable exercises... I play basketball once a week which is awesome. I look forward to it and it's a killer workout. There's Dance Dance Revolution, a video game that makes you look silly but is actually really fun and also a good workout. However, running is one of the best full body workouts as well, if you can tolerate it. I find that participating in road races (5k, etc) give me a good goal to shoot for. You don't have to be an insane athlete (I'm certainly not) to have fun at those.
Finally, the best way to increase metabolism is to build muscle mass. Your body's muscle mass is what consumes calories while you're sitting around at work or being lazy at home. The more you have the better. The biggest muscle groups are the quadriceps (in your thighs) and your chest and back muscles. If you do squats and bench presses 2 or 3 times a week, you'll build a good amount of muscle mass pretty quickly. Check out Stumptuous for an example of a woman who's applied this technique to get in great shape.
posted by knave at 12:25 PM on March 8, 2005
Good luck sticking to the exercise program. It's hard but it does pay off. One thing I've realized is that after a workout, I feel much better than I did before. The rush is great, and lasts for hours. If you can focus on the good feeling (and sense of pride) you'll have after a good workout, maybe it'll encourage you to not be lazy. This has somewhat worked for me, but it's not perfect.
As far as enjoyable exercises... I play basketball once a week which is awesome. I look forward to it and it's a killer workout. There's Dance Dance Revolution, a video game that makes you look silly but is actually really fun and also a good workout. However, running is one of the best full body workouts as well, if you can tolerate it. I find that participating in road races (5k, etc) give me a good goal to shoot for. You don't have to be an insane athlete (I'm certainly not) to have fun at those.
Finally, the best way to increase metabolism is to build muscle mass. Your body's muscle mass is what consumes calories while you're sitting around at work or being lazy at home. The more you have the better. The biggest muscle groups are the quadriceps (in your thighs) and your chest and back muscles. If you do squats and bench presses 2 or 3 times a week, you'll build a good amount of muscle mass pretty quickly. Check out Stumptuous for an example of a woman who's applied this technique to get in great shape.
posted by knave at 12:25 PM on March 8, 2005
Best advice: Find a friend to exercise with you. Much harder to put it off when you know your buddy will be there expecting you to show up. I read about a study done with exercise buddies; seems those who go to the gym alone don't last as long as those who do it as a team - you go not for yourself but out of guilt of letting your friend down, which motivates you on those days you can't seem to get the urge to go.
Try to find someone near your own fitness level, so that you aren't feeling inadequate compared to your friend (or vice versa).
Personally I like racquetball. It makes it seem more like a game and less like exercise, even though I'm still getting a good cardio workout after an hour of play. There are other options - My wife likes the gym equipment, she swims a couple times a week as well. Mix it up a little, but do it on a schedule; it's easier to keep doing it if you know that Monday = swimming at lunch and gym after work.
posted by caution live frogs at 12:56 PM on March 8, 2005
Try to find someone near your own fitness level, so that you aren't feeling inadequate compared to your friend (or vice versa).
Personally I like racquetball. It makes it seem more like a game and less like exercise, even though I'm still getting a good cardio workout after an hour of play. There are other options - My wife likes the gym equipment, she swims a couple times a week as well. Mix it up a little, but do it on a schedule; it's easier to keep doing it if you know that Monday = swimming at lunch and gym after work.
posted by caution live frogs at 12:56 PM on March 8, 2005
I'll third the Fitday suggestion.
If you are serious about wanting to run, there is an easy way to start. Decide to exercise for 30 minutes. First week run 5 minutes and walk 5 minutes. Second week 6-4. Third week 7-3. Fourth 8-2. You can hang out here for as long as you need to, and then eventually start running the whole 30 mins. Then add time to that. Try for three times a week, with one run longer than the others. Add time slowly (not more than 10% per week).
I think it really helps to have a goal. Pick a local race to run not to far in the future and then choose another and another. You don't have to race them, but having them out there as a goal may help you get out there to train.
Finally, if you just want to lose weight, the new research suggests that HIIT-high intensity interval training does the best job of burning calories. You need a certain level of fitness to do it, but it does work for fat loss.
posted by OmieWise at 12:56 PM on March 8, 2005
If you are serious about wanting to run, there is an easy way to start. Decide to exercise for 30 minutes. First week run 5 minutes and walk 5 minutes. Second week 6-4. Third week 7-3. Fourth 8-2. You can hang out here for as long as you need to, and then eventually start running the whole 30 mins. Then add time to that. Try for three times a week, with one run longer than the others. Add time slowly (not more than 10% per week).
I think it really helps to have a goal. Pick a local race to run not to far in the future and then choose another and another. You don't have to race them, but having them out there as a goal may help you get out there to train.
Finally, if you just want to lose weight, the new research suggests that HIIT-high intensity interval training does the best job of burning calories. You need a certain level of fitness to do it, but it does work for fat loss.
posted by OmieWise at 12:56 PM on March 8, 2005
I have to second (or third) the calorie counting/monitoring. I started this year by scrupulously checking the caloric content of everything I ate, and recording it. The first few days I ate normally, just to get an idea of how many calories I was consuming each day; at the end of that time I was startled, to say the least, to realize just how much it added up to, even days when I thought I hadn't eaten much-- when, for example, I had a small dinner, but then nibbled on various things in the evening. I realized at that point that the surprise was not that I had gained weight over the previous two years, but simply that I hadn't gained more.
So: I check the numbers on http://www.calorie-count.com, and I have cut out anything made out of white flour, and as much sugar as I could possibly do without. I measure portions in cups and teaspoons and tablespoons and ounces, and keep it all under 1900 calories per day. I've found that there are lots of meals which will fill you up and satisfy while keeping you well under 1900, or even 1800 calories per day, though I tend to get lethargic and cranky at under 1800 for too many days in a row. I also do cardio/weight training for about 45 minutes, 5 times a week, and walk a few miles a week just as a matter of course. Oh, and I've found that I have to eat meals--real sit down, mixed courses meals, which just "feel" better, so I feel that I've really eaten. And that carbohydrates are so nutritious-- 2 cups of pasta alone, without sauce, adds up to about 400 calories-- that it seems pretty obvious to me that Atkins works simply because cutting carbs knocks out the largest source of calories in the average diet. In other words, it's all about burning more calories than you eat, nothing else.
So far I've technically lost fewer pounds than I hoped, but I've taken off inches to the point that my clothes are starting to fall off my hips. I've still got quite a ways to go, and at 46 it's a fair amount of work, but I have also found that it does not continue to be work-- it just becomes this thing that you do every day, the same way you brush your teeth or get up in the morning. And I am sleeping better, and feeling better physically, than I have in years. Good luck! The hardest part is just starting. Once you're on you way it'll be easier.
posted by jokeefe at 1:12 PM on March 8, 2005
So: I check the numbers on http://www.calorie-count.com, and I have cut out anything made out of white flour, and as much sugar as I could possibly do without. I measure portions in cups and teaspoons and tablespoons and ounces, and keep it all under 1900 calories per day. I've found that there are lots of meals which will fill you up and satisfy while keeping you well under 1900, or even 1800 calories per day, though I tend to get lethargic and cranky at under 1800 for too many days in a row. I also do cardio/weight training for about 45 minutes, 5 times a week, and walk a few miles a week just as a matter of course. Oh, and I've found that I have to eat meals--real sit down, mixed courses meals, which just "feel" better, so I feel that I've really eaten. And that carbohydrates are so nutritious-- 2 cups of pasta alone, without sauce, adds up to about 400 calories-- that it seems pretty obvious to me that Atkins works simply because cutting carbs knocks out the largest source of calories in the average diet. In other words, it's all about burning more calories than you eat, nothing else.
So far I've technically lost fewer pounds than I hoped, but I've taken off inches to the point that my clothes are starting to fall off my hips. I've still got quite a ways to go, and at 46 it's a fair amount of work, but I have also found that it does not continue to be work-- it just becomes this thing that you do every day, the same way you brush your teeth or get up in the morning. And I am sleeping better, and feeling better physically, than I have in years. Good luck! The hardest part is just starting. Once you're on you way it'll be easier.
posted by jokeefe at 1:12 PM on March 8, 2005
I too prefer solo exercise. When I was losing a lot of weight I did a lot of cycling along routes that began and ended at my front door (meaning I didn't drive to a path or anything). More recently I've been doing lots of pushups and crunches, again at home and solo.
And, btw, this is bullshit: "the best way to increase metabolism is to build muscle mass. Your body's muscle mass is what consumes calories while you're sitting around at work or being lazy at home."
The truth is that each pound of muscle burns only 5 or 6 extra calories per day, and man engaged in intense long-term weight training will only gain 10 pounds of additional muscle.
(if blocked from that link, the indelicate login combo of "fuckyou1234@fuckyou.com" and "password" works)
All the resting muscle metabolism you can muster without steroids will earn you 60 extra calories, tops. That's probably less than one bite of Snickers.
posted by NortonDC at 1:12 PM on March 8, 2005
And, btw, this is bullshit: "the best way to increase metabolism is to build muscle mass. Your body's muscle mass is what consumes calories while you're sitting around at work or being lazy at home."
The truth is that each pound of muscle burns only 5 or 6 extra calories per day, and man engaged in intense long-term weight training will only gain 10 pounds of additional muscle.
(if blocked from that link, the indelicate login combo of "fuckyou1234@fuckyou.com" and "password" works)
All the resting muscle metabolism you can muster without steroids will earn you 60 extra calories, tops. That's probably less than one bite of Snickers.
posted by NortonDC at 1:12 PM on March 8, 2005
I use Calorie King to track my food calories and the number of calories I burn while exercising. I hated writing things down on a notepad and find the computer a handy tool for logging everything I eat. You take a personal profile and they suggest how many calories to eat and and how many calories to burn for exercise a day. It's great because you become more aware of how many calories are in the foods you eat and what you need to do for exercise. This way you can choose what exercise you want and plan your meals so that you can have fit in a treat, like Snickers, guilt-free. :)
I've recently joined a Learn to Run clinic at the Running Room and got fitted for a pair of running shoes by one of their running specialists. My training schedule for Week 1 is to run 1 minute and walk for 2 minutes for six cycles and then run 1 minute for a total exercise time of 19 minutes. It is group exercise but that helps to keep you going when you're bonking at 16 minutes.
posted by KathyK at 2:06 PM on March 8, 2005
I've recently joined a Learn to Run clinic at the Running Room and got fitted for a pair of running shoes by one of their running specialists. My training schedule for Week 1 is to run 1 minute and walk for 2 minutes for six cycles and then run 1 minute for a total exercise time of 19 minutes. It is group exercise but that helps to keep you going when you're bonking at 16 minutes.
posted by KathyK at 2:06 PM on March 8, 2005
While Norton is right about how many more calories a pound of muscle burns, there is evidence that certain types of weight lifting (anaerobic - higher weight, less reps) changes your metabolic rate for up to 72 hours after exercising.
So no, you may not burn a significant amount of calories by adding muscle mass, but by working the muscle you will raise your metabolism and make you a better "burner" of calories.
I second John Stone Fitness as a great forum community to hang out in for motivation/support. Here is a link to get you started that contains a plethora of other links to peruse.
posted by jopreacher at 2:33 PM on March 8, 2005
So no, you may not burn a significant amount of calories by adding muscle mass, but by working the muscle you will raise your metabolism and make you a better "burner" of calories.
I second John Stone Fitness as a great forum community to hang out in for motivation/support. Here is a link to get you started that contains a plethora of other links to peruse.
posted by jopreacher at 2:33 PM on March 8, 2005
I will not engage in an argument with Norton re: metabolism vs. muscle mass, but I will say this . . .
If you don't build your muscles and you do manage to lose weight, you'll be left with a smaller version of your present self. Will you be happy with arms that have no definition? Will you be happy with a flabby tummy, albeit smaller? Do you want a butt hanging to the back of your thighs? Weight training is necessary to achieve a healthy and toned physique.
For women, weight training is absolutely essential to keep a strong skeletal structure and prevent osteoporosis. You maybe so young that you aren't thinking about osteoporosis at this point in your life, but you will be thinking about it as you near menopause. You don't want to be one of those hunched over old ladies, do you? Osteoporosis is also most prevelant in caucasian and asian women.
I strongly encourage everyone to look into joining your local YM/WCAs. These are non-profit organizations that cater to all ages and fitness levels. They are not the typical "hey look at me in my new purple thong" type of gyms. Plus, your membership dues go to subsidize lower income families and youth activities. I'll also encourage you to think about swimming as a form of cardio.
posted by Juicylicious at 3:00 PM on March 8, 2005
If you don't build your muscles and you do manage to lose weight, you'll be left with a smaller version of your present self. Will you be happy with arms that have no definition? Will you be happy with a flabby tummy, albeit smaller? Do you want a butt hanging to the back of your thighs? Weight training is necessary to achieve a healthy and toned physique.
For women, weight training is absolutely essential to keep a strong skeletal structure and prevent osteoporosis. You maybe so young that you aren't thinking about osteoporosis at this point in your life, but you will be thinking about it as you near menopause. You don't want to be one of those hunched over old ladies, do you? Osteoporosis is also most prevelant in caucasian and asian women.
I strongly encourage everyone to look into joining your local YM/WCAs. These are non-profit organizations that cater to all ages and fitness levels. They are not the typical "hey look at me in my new purple thong" type of gyms. Plus, your membership dues go to subsidize lower income families and youth activities. I'll also encourage you to think about swimming as a form of cardio.
posted by Juicylicious at 3:00 PM on March 8, 2005
Juicylicious is right on the money about weight training and osteoporosis. I'll add another benefit- everyday things are easier when you are stronger. New activities are easier to try, also, so it becomes a positive cycle- the easier it is to be active, the more active you're likely to be.
posted by ambrosia at 3:06 PM on March 8, 2005
posted by ambrosia at 3:06 PM on March 8, 2005
My own small addition to this thread is: buy a heart-rate monitor. If makes working-out aerobically a lot more fun, since you know how to pace yourself and can keep some more quantiative records of your performance. Also, I agree with the folks who find music helpful: I just got my iPod shuffle and it is awesome.
posted by josh at 4:08 PM on March 8, 2005
posted by josh at 4:08 PM on March 8, 2005
I've dropped 15 kg (over 30 lb) since the 10th of January, by watching what I eat and walking a LOT.
I've walked to work every day, a bit over 1 hour each way, at a decent pace. This has gone from being a tiring trek to an enjoyable stroll, and I don't feel right without it now.
To prevent boredom, get something good to listen to. I listen to audio books, or things I found online, such as This American Life.
Food tracking - I started new Livejournal journal and recorded daily what I had eaten and what I had done in the way of exercise. After two months of this I became so used to my new way of eating I didn't feel the need for it daily, so it became a weekly update. I also joined a weight loss community on LJ.
Food restrictions - mostly portion control, although I did pretty much cut out all refined sugar, thereby stripping away maybe 500 calories a day. I don't miss it (too much). Occasional indulgence makes the experience better.
Also, I made weight loss goals and rewards. At 110 kg, I allowed myself to buy a few things from my Amazon wishlist. At 100 kg, a few items I want, but don't need. At my final goal, I will be buying a really good MP3 player, which is something I really want. It helps me when I'm tempted to overeat `Think of the Mp3 player!'.
Daily measuring with a tape measure is good. Your waist is probably your best indicator of being overweight, and I found that even when my weight goes up and down as I lose it, my waist is making a slow but steady decrease in girth.
Finally, I made a spreadsheet in Excel. I worked out my goal weight, a realistic time frame (6 months), and a daily loss amount to get there. I put a line which was the goal line, and every day I enter my current weight. This visual feedback really helps. For example, if I'm a bit upset that I haven't lost any weight in a few days, I can see that overall I'm well on track, even ahead of my goal. A trendline also gives me a projected date (End of May!).
Good luck! It gets easier as you go along. I think the most important point is to realise that this is a long term project. I've been fit before, and I've been fat before. I'm trying to get back to fit, and STAY THERE.
posted by tomble at 4:35 PM on March 8, 2005
I've walked to work every day, a bit over 1 hour each way, at a decent pace. This has gone from being a tiring trek to an enjoyable stroll, and I don't feel right without it now.
To prevent boredom, get something good to listen to. I listen to audio books, or things I found online, such as This American Life.
Food tracking - I started new Livejournal journal and recorded daily what I had eaten and what I had done in the way of exercise. After two months of this I became so used to my new way of eating I didn't feel the need for it daily, so it became a weekly update. I also joined a weight loss community on LJ.
Food restrictions - mostly portion control, although I did pretty much cut out all refined sugar, thereby stripping away maybe 500 calories a day. I don't miss it (too much). Occasional indulgence makes the experience better.
Also, I made weight loss goals and rewards. At 110 kg, I allowed myself to buy a few things from my Amazon wishlist. At 100 kg, a few items I want, but don't need. At my final goal, I will be buying a really good MP3 player, which is something I really want. It helps me when I'm tempted to overeat `Think of the Mp3 player!'.
Daily measuring with a tape measure is good. Your waist is probably your best indicator of being overweight, and I found that even when my weight goes up and down as I lose it, my waist is making a slow but steady decrease in girth.
Finally, I made a spreadsheet in Excel. I worked out my goal weight, a realistic time frame (6 months), and a daily loss amount to get there. I put a line which was the goal line, and every day I enter my current weight. This visual feedback really helps. For example, if I'm a bit upset that I haven't lost any weight in a few days, I can see that overall I'm well on track, even ahead of my goal. A trendline also gives me a projected date (End of May!).
Good luck! It gets easier as you go along. I think the most important point is to realise that this is a long term project. I've been fit before, and I've been fat before. I'm trying to get back to fit, and STAY THERE.
posted by tomble at 4:35 PM on March 8, 2005
Norton: I think the point is that more muscle mass makes you burn more when you're in motion, and also lets you exercise harder for more burn still. The resting part isn't the central part. Plus it raises your metabolism as mentioned before.
posted by abcde at 6:09 PM on March 8, 2005
posted by abcde at 6:09 PM on March 8, 2005
abcde -- My comment was a direct response to this: "Your body's muscle mass is what consumes calories while you're sitting around at work or being lazy at home." It is an entirely appropriate and factual response to that.
Plus it raises your metabolism as mentioned before.
No, that is not what was mentioned before. What was mentioned before regarding raising one's overall metabolism was that the workout raises one's metabolism, not the state of being muscular. And, in fact, it was only a particular type of weight training workout that was indicated to raise metabolism.
Exercise is good. That's why I took the time to share the parts of my own exercise regimen that mesh well with the preferences stated in the question. What I don't encourage is deceiving people into thinking that being a muscle-bound couch potato allows one to eat a lot more than a standard couch potato without gaining weight.
posted by NortonDC at 7:43 PM on March 8, 2005
Plus it raises your metabolism as mentioned before.
No, that is not what was mentioned before. What was mentioned before regarding raising one's overall metabolism was that the workout raises one's metabolism, not the state of being muscular. And, in fact, it was only a particular type of weight training workout that was indicated to raise metabolism.
Exercise is good. That's why I took the time to share the parts of my own exercise regimen that mesh well with the preferences stated in the question. What I don't encourage is deceiving people into thinking that being a muscle-bound couch potato allows one to eat a lot more than a standard couch potato without gaining weight.
posted by NortonDC at 7:43 PM on March 8, 2005
For me, I work out the best when I can get into a schedule that I can stick to. Last summer, I was going every day alternating cardio days and weight lifting days, and I did great. But when school began again my schedule became quite erratic, I fell back into taking days off and such. I am currently trying to get back into it but it is still difficult with such an inconsistent schedule (there are times I can go, but the small gym I go to gets very busy at those times, natch).
But, anyway, what worked best for me was finding a set time that I could go at regularly. Then it became part of my routine.
It also helps to have something good to listen to while you're going, especially if you go to a gym that plays music you can't stand (like mine).
posted by synecdoche at 8:16 PM on March 8, 2005
But, anyway, what worked best for me was finding a set time that I could go at regularly. Then it became part of my routine.
It also helps to have something good to listen to while you're going, especially if you go to a gym that plays music you can't stand (like mine).
posted by synecdoche at 8:16 PM on March 8, 2005
you have to get into something you really enjoy, something that you don't necessarily perceive as just "exercise." every time in my life that i've tried to develop a good gym regimen, i always get bored and quit, whether it be a couple of weeks or a couple of months later.
then a couple of years ago, i went rock climbing with a friend, and that was the beginning of my first and only great love affair with exercise. climbing is fun, it's a great overall workout, and the learning curve is fairly sharp so it's good for the self-esteem. it's also an activity based in community, it's not something you do on your own - and it's much easier to turn up when there's a group of friends there to meet you.
from there, my life just kind of turned around - i became more active generally, and because i was feeling better i started feeling compelled to eat better. it's all about making lifestyle changes - finding things that make you feel good about yourself and going with them.
posted by venus in furs at 4:38 AM on March 9, 2005
then a couple of years ago, i went rock climbing with a friend, and that was the beginning of my first and only great love affair with exercise. climbing is fun, it's a great overall workout, and the learning curve is fairly sharp so it's good for the self-esteem. it's also an activity based in community, it's not something you do on your own - and it's much easier to turn up when there's a group of friends there to meet you.
from there, my life just kind of turned around - i became more active generally, and because i was feeling better i started feeling compelled to eat better. it's all about making lifestyle changes - finding things that make you feel good about yourself and going with them.
posted by venus in furs at 4:38 AM on March 9, 2005
This thread is closed to new comments.
posted by amber_dale at 10:31 AM on March 8, 2005