How to Lose Weight! <3

R_Sxo

R_Sxo

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Joined
Apr 24, 2017
Messages
1,840
#1
Any tips or tricks about weight loss including diet and exercise?
In regard to weight loss, I managed to lost 40 lbs over the course of 2016 as part of a New Years Resolution - with my physical and mental health in a gutter, I decided to invest my effort and time into health and fitness, and progressed from a lazy, overweight consumer of junk food, into a healthy, active and fit individual :)

If you like to work with numbers (like myself), a calorie counter can be very useful for losing weight. Increase protein intake while cutting calories, cut junk food, and set a moderate weight loss target of about 1-2lbs a week for long-term, sustainable weight loss. If you like to work with feelings, I'd start with a calorie counter to increase your awareness of better food choices, and once you're used to it, you can use feeling to determine how much you eat.

Remember that weight loss is half diet and half exercise. The recommendation of 150 mins of exercise a week will get you frustratingly slow results - I'd recommend atleast an hour of exercise a day, which can be done easily by going for a leisurely stroll in the company of Mother Nature :)

Sticking to a routine makes it more habitual to eat clean and get lean, so remember that whenever you feel tempted to reach for that chocolate bar, you're slowing your own progress. Knowing that your actions will delay a long-term goal is a great reinforcer for cleaner eating :)

Finally, do not use a weighing scale repeatedly. Spending more time on a scale will not force your number down, when you could be using that time to be skipping rope or doing a quick bit of cardio. Weigh yourself no more than a couple of times a week - cannot stress this enough.

Message me if you'd like any help with losing weight - happy to assist in any way I can <3
 
I

IWILLOBTAINMENTALHEALTH

Guest
#2
In regard to weight loss, I managed to lost 40 lbs over the course of 2016 as part of a New Years Resolution - with my physical and mental health in a gutter, I decided to invest my effort and time into health and fitness, and progressed from a lazy, overweight consumer of junk food, into a healthy, active and fit individual :)

If you like to work with numbers (like myself), a calorie counter can be very useful for losing weight. Increase protein intake while cutting calories, cut junk food, and set a moderate weight loss target of about 1-2lbs a week for long-term, sustainable weight loss. If you like to work with feelings, I'd start with a calorie counter to increase your awareness of better food choices, and once you're used to it, you can use feeling to determine how much you eat.

Remember that weight loss is half diet and half exercise. The recommendation of 150 mins of exercise a week will get you frustratingly slow results - I'd recommend atleast an hour of exercise a day, which can be done easily by going for a leisurely stroll in the company of Mother Nature :)

Sticking to a routine makes it more habitual to eat clean and get lean, so remember that whenever you feel tempted to reach for that chocolate bar, you're slowing your own progress. Knowing that your actions will delay a long-term goal is a great reinforcer for cleaner eating :)

Finally, do not use a weighing scale repeatedly. Spending more time on a scale will not force your number down, when you could be using that time to be skipping rope or doing a quick bit of cardio. Weigh yourself no more than a couple of times a week - cannot stress this enough.

Message me if you'd like any help with losing weight - happy to assist in any way I can <3
Thank you. :hug:
 
Linda1989

Linda1989

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Joined
Mar 12, 2016
Messages
262
Location
PA
#3
In regard to weight loss, I managed to lost 40 lbs over the course of 2016 as part of a New Years Resolution - with my physical and mental health in a gutter, I decided to invest my effort and time into health and fitness, and progressed from a lazy, overweight consumer of junk food, into a healthy, active and fit individual :)

If you like to work with numbers (like myself), a calorie counter can be very useful for losing weight. Increase protein intake while cutting calories, cut junk food, and set a moderate weight loss target of about 1-2lbs a week for long-term, sustainable weight loss. If you like to work with feelings, I'd start with a calorie counter to increase your awareness of better food choices, and once you're used to it, you can use feeling to determine how much you eat.

Remember that weight loss is half diet and half exercise. The recommendation of 150 mins of exercise a week will get you frustratingly slow results - I'd recommend atleast an hour of exercise a day, which can be done easily by going for a leisurely stroll in the company of Mother Nature :)

Sticking to a routine makes it more habitual to eat clean and get lean, so remember that whenever you feel tempted to reach for that chocolate bar, you're slowing your own progress. Knowing that your actions will delay a long-term goal is a great reinforcer for cleaner eating :)

Finally, do not use a weighing scale repeatedly. Spending more time on a scale will not force your number down, when you could be using that time to be skipping rope or doing a quick bit of cardio. Weigh yourself no more than a couple of times a week - cannot stress this enough.

Message me if you'd like any help with losing weight - happy to assist in any way I can <3
yeah I need help
 
N

natalie

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Aug 1, 2014
Messages
10,682
#4
Considering, over the past couple of weeks, i usually do quite well, to achieve weight loss goals,

I don't hardly have too much bread intake now, i stick with one sandwhich a day, and or also a sub sandwich for my lunches, I have realised, that owing to mum's physical health problems, recently, bringing stress down onto me, I have been "reaching" for my usual suspects of main meal comfort food eating a bit too much, so I'll wish to cut down for the evening meals, on all of that. Well, most of, anyway.

I limit myself on the choclate front, I don't raid the supermarket shelves for packets of choclate unlike how I used to. On that, note, have too many restaurants one side, and you are trying to loose weight, walk on the other side of the road, and then, cross over, enabling to avoid, that old temptation, say to get into a patessierie bakery shop, for example, in between, during mealtimes, for that take away or sit down, item.


i have the odd occasional cheese on potato, knowingly, i suffer with sinuses, and if a bit forgetful, i'll suffer the consequences. So I prefer to limit cheese and dairy products, due to this, I now take a calcium supplement for me, and I think, my shakiness in my hand somewhat, is calcium related, now I think it.


i do also have green tea to drink, as well.


On that note, for in a short while, I'm off to positively, get my 12 - 15 mins or so, work out done.


Also, where possible, when out for a meal, instead of ordering usual seasoned or normal fries, order sweet potato fries instead, far healthier, even thoiugh or are they baked in the oven, can't remember, I think, though I wouldn't like to swear to it, they might be fried in the first instance, before entering the supermarket shelves, and restaurants. Baked, oven , or grilled, is far better than, fried cooking methods.

Another trick tip i find; I am quite busily planning to then keep an eye for my voluntaryw ork emails, and getting workouts done, so I'll forget, to frequently and wouldn't like to, anyway, wiegh myself, I keep that now to a once a week stint.
 
Last edited:
N

natalie

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Aug 1, 2014
Messages
10,682
#5
HI all,


I did my 5-10 warm up mini workout and stretching routine, however, due to the very cold temperatures, this morning, overnighter from, my left leg wasn't happy. Slightly painful. I rubbed on pain reliever gel, and separately spaced out made a painkiller drink. I have also not long, sa I suspected what was needed, to rub on heat pain relieving cream. When it is much warmer throughout the day, and hopefully my leg will be easier then, I'll workout and safely and properly then, hopefully during the afternoon.

Otherwise, over the weekend. No zumba gold attendance, Saturday, I have something cropped up for me come up in on home front. So all being well, I'll go to zumba gold, the following Saturday.

And in a few weeks, within my community centre, I'll be tryout out a group fitness class, i haven't workout in my community centre for quite sometime, so I'll be really looking forward to that.
 
S

Stormcloud

Guest
#6
Thanks for this, but I have a problem, I am a really fussy with my food. I eat the same thing every day. I tried slimming world but again I ate the same thing, I still lost 2 stone though. I put the weight back on when I was put on different medication.
 
R_Sxo

R_Sxo

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Joined
Apr 24, 2017
Messages
1,840
#8
Considering, over the past couple of weeks, i usually do quite well, to achieve weight loss goals,

I don't hardly have too much bread intake now, i stick with one sandwhich a day, and or also a sub sandwich for my lunches, I have realised, that owing to mum's physical health problems, recently, bringing stress down onto me, I have been "reaching" for my usual suspects of main meal comfort food eating a bit too much, so I'll wish to cut down for the evening meals, on all of that. Well, most of, anyway.

I limit myself on the choclate front, I don't raid the supermarket shelves for packets of choclate unlike how I used to. On that, note, have too many restaurants one side, and you are trying to loose weight, walk on the other side of the road, and then, cross over, enabling to avoid, that old temptation, say to get into a patessierie bakery shop, for example, in between, during mealtimes, for that take away or sit down, item.


i have the odd occasional cheese on potato, knowingly, i suffer with sinuses, and if a bit forgetful, i'll suffer the consequences. So I prefer to limit cheese and dairy products, due to this, I now take a calcium supplement for me, and I think, my shakiness in my hand somewhat, is calcium related, now I think it.


i do also have green tea to drink, as well.


On that note, for in a short while, I'm off to positively, get my 12 - 15 mins or so, work out done.


Also, where possible, when out for a meal, instead of ordering usual seasoned or normal fries, order sweet potato fries instead, far healthier, even thoiugh or are they baked in the oven, can't remember, I think, though I wouldn't like to swear to it, they might be fried in the first instance, before entering the supermarket shelves, and restaurants. Baked, oven , or grilled, is far better than, fried cooking methods.

Another trick tip i find; I am quite busily planning to then keep an eye for my voluntaryw ork emails, and getting workouts done, so I'll forget, to frequently and wouldn't like to, anyway, wiegh myself, I keep that now to a once a week stint.
Sounds like you're progressing well - keep it up! <3

HI all,


I did my 5-10 warm up mini workout and stretching routine, however, due to the very cold temperatures, this morning, overnighter from, my left leg wasn't happy. Slightly painful. I rubbed on pain reliever gel, and separately spaced out made a painkiller drink. I have also not long, sa I suspected what was needed, to rub on heat pain relieving cream. When it is much warmer throughout the day, and hopefully my leg will be easier then, I'll workout and safely and properly then, hopefully during the afternoon.

Otherwise, over the weekend. No zumba gold attendance, Saturday, I have something cropped up for me come up in on home front. So all being well, I'll go to zumba gold, the following Saturday.

And in a few weeks, within my community centre, I'll be tryout out a group fitness class, i haven't workout in my community centre for quite sometime, so I'll be really looking forward to that.
Group fitness classes can be a lot less daunting than going solo - perhaps try and get a fitness buddy to motivate each other to achieve your goals! :D
 
R_Sxo

R_Sxo

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Joined
Apr 24, 2017
Messages
1,840
#9
Thanks for this, but I have a problem, I am a really fussy with my food. I eat the same thing every day. I tried slimming world but again I ate the same thing, I still lost 2 stone though. I put the weight back on when I was put on different medication.
If you prefer to stick to a food routine, it's a matter of making the conscious decision to substitute parts of your routine. For example, if you like to have a packet of crisps after lunch, replace that with a piece of fruit. Rather than drink a can of soda, have a glass of water! It's a combination of using willpower to instigate a change, and discipline to maintain that change to keep that weight off in the long term <3
 
N

natalie

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#10
Hi R Sxo,

Funnily enough, these days, I actually do prefer to workout in a group fitness class, rather than as you suggest solo, these days, when I am with it more to function properly, and like to workout during an afternoon in at home, then I can't, due to mother having her relaxation time in the living room! So if anything, and hopefully if my legs aren't too painful, they're ok at the moment now, I prefer to aim for class workouts.


i am just at the moment researching for a brand new fitness class, in my community centre, where I am member of, now I have a weak back, and have suggested forward to the centre offices, that I am happily prepared, that if it is a high impact, jumpy class setting, I'll just do lower impact versions, there's a meeting on Monday, = a note in my diary, so I'll be advised later on after the meeting, whether or not this class will then be deemed either suitable, or to implement alternative moves.


Otherwise, and outside of the centre, I'll be aiming for zumba gold dance group fitness, on Saturday morning, next weekend.


Thanks for your compliments,


Natalie.
 
R_Sxo

R_Sxo

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Joined
Apr 24, 2017
Messages
1,840
#11
Hi R Sxo,

Funnily enough, these days, I actually do prefer to workout in a group fitness class, rather than as you suggest solo, these days, when I am with it more to function properly, and like to workout during an afternoon in at home, then I can't, due to mother having her relaxation time in the living room! So if anything, and hopefully if my legs aren't too painful, they're ok at the moment now, I prefer to aim for class workouts.


i am just at the moment researching for a brand new fitness class, in my community centre, where I am member of, now I have a weak back, and have suggested forward to the centre offices, that I am happily prepared, that if it is a high impact, jumpy class setting, I'll just do lower impact versions, there's a meeting on Monday, = a note in my diary, so I'll be advised later on after the meeting, whether or not this class will then be deemed either suitable, or to implement alternative moves.


Otherwise, and outside of the centre, I'll be aiming for zumba gold dance group fitness, on Saturday morning, next weekend.


Thanks for your compliments,


Natalie.
Zumba is always a popular one - it manages to combine the health benefits of exercise with the fun of grooving to your favourite music! Good choice :D
 
naominash

naominash

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#13
I enjoy this topic.

I like to make sure I almost only drink water so I don't drink my calories. I try to exercise everyday now and will add in cardio today.

I try not to let myself get too hungry or I'll fall for any food temptation.

On the weekends, I like to have a treat so I don't feel too deprived but I like to be stricter during the week.

Adding more protien really is key. And sometimes it comes down to eating less in one sitting and not going for seconds.
 
N

natalie

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Messages
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#14
Hi Naominash,


I'll agree to that, seconds is the norm for a big problem for anyone, who has that problem.


Hi everyone else,


From now onwards, I'll try to cut down, on fizzy intake of drinks, in fact rats, I meant to buy a drink of fizzy containing b vitamins and c, and other minerals, as well, and I forgot, I must try tomorrow, and add in more still or flavoured drinks with water.


i'm going to also try to encorporate more chair base fitness workouts, into my routine, for during the week, where I can't get to workout in at home, I have a fitness dvd specifically produced in a section for that in mind for some people who have problems and they are not mobile, or able to feel mobile for a normal workout class.

From today in fact, I am cutting down, on my baked potatoes, in at home, take away methods, and also tuna subs style of sandwiches. Instead, we have vegetarian, snacks and meals, and also, once mother is back so to speak, on her feet again, we'll have hot cooked meat meals, for in the evenings, she's not in that mode frame of mind at the moment.


Also, I must try to cut down, on the sugary intake.


Where applicable, I'll more fruit teas, and also green teas to drink, when I am based in at home.


And I am still in fact walking between and during bus routes.


Instead of normal jackets, I think, I'll aim for sweet potato jacket style.


i also wish to add in more water into my dieting.
 
R_Sxo

R_Sxo

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Joined
Apr 24, 2017
Messages
1,840
#15
I enjoy this topic.

I like to make sure I almost only drink water so I don't drink my calories. I try to exercise everyday now and will add in cardio today.

I try not to let myself get too hungry or I'll fall for any food temptation.

On the weekends, I like to have a treat so I don't feel too deprived but I like to be stricter during the week.

Adding more protien really is key. And sometimes it comes down to eating less in one sitting and not going for seconds.
Hi naominash,

Drinking water is one of the most important parts of losing weight. Most of the time when we're hungry, we're actually thirsty - the body indicates thirst and hunger with the same part of the brain (hypothalamus).

Treating yourself every so often can be a great motivator if needed - just make sure it doesn't become too regular :D

Like you say, protein is important - a macronutrient that is deprived in the midst of junk food. :)

Much love <3
 
R_Sxo

R_Sxo

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Joined
Apr 24, 2017
Messages
1,840
#16
Hi Naominash,


I'll agree to that, seconds is the norm for a big problem for anyone, who has that problem.


Hi everyone else,


From now onwards, I'll try to cut down, on fizzy intake of drinks, in fact rats, I meant to buy a drink of fizzy containing b vitamins and c, and other minerals, as well, and I forgot, I must try tomorrow, and add in more still or flavoured drinks with water.


i'm going to also try to encorporate more chair base fitness workouts, into my routine, for during the week, where I can't get to workout in at home, I have a fitness dvd specifically produced in a section for that in mind for some people who have problems and they are not mobile, or able to feel mobile for a normal workout class.

From today in fact, I am cutting down, on my baked potatoes, in at home, take away methods, and also tuna subs style of sandwiches. Instead, we have vegetarian, snacks and meals, and also, once mother is back so to speak, on her feet again, we'll have hot cooked meat meals, for in the evenings, she's not in that mode frame of mind at the moment.


Also, I must try to cut down, on the sugary intake.


Where applicable, I'll more fruit teas, and also green teas to drink, when I am based in at home.


And I am still in fact walking between and during bus routes.


Instead of normal jackets, I think, I'll aim for sweet potato jacket style.


i also wish to add in more water into my dieting.
Hi Natalie,

Glad to see you're taking such an interest in changing your lifestyle - now just have to put those words into action and you're good to go :)

Much love <3
 
N

natalie

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Joined
Aug 1, 2014
Messages
10,682
#17
hI R Sxo,


Today, I have been cutting back and down, on cola diet drinks, non aspartame, non sugar,

adding intake of more fruit flavoured drinks, blackcurrant preferably with water to add,

having increase of water intake.

Now for lunch, I had a sandwich, from within home, I don't know whether if you would have heard of the fish, herring, I had a chopped herring mashed up sandwich for lunch, as another reader says, we do need our protein intake. In the afternoon, now, comfort food through irribility conditions, what with the wet weather in tow, even t hough I'm indoors, and or was out in the wet briefly; I had a peanut butter sandwich.


Between meals, more blackcurrant drink - to have. I also at one point during the afternoon, made a strawberry fruit tea. I still somehow like to sweeten up the drink, with organic 1 spoon of brown sugar light brown/golden sugar. It's not my own sugar, though. So I know I don't have that sugar on an all the time basis in drinks - hot drinks. Plus i need to watch my genetic family history of health condition as well. So I can't have too much sugary intake, anyhow.


This evening, I have had a vegetarian burger and coleslaw.


More blackcurrant drink to have ( per 1 glass on the odd occasion.)


i couldn't do my chair base fitness this evening, I have been too tired.


In between meals, I like to be kept pre occupied, so that I don't think of FOOD all the time, so.. I listen to music which helps to prevent stress within me, and needleworking or knitting.

Tomorrow, in the morning, I'll most likely will have cereal, of some sort _ sorry can't name drop which one.


Hopefully, in home, I'll get some form of exercise done, by the way, an afterthought, no sugar blackcurrant drink, is me, I don't have fruit drinks with sugar in them.


Thanks for your kind complimentary post,


Natalie.
 
N

natalie

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Joined
Aug 1, 2014
Messages
10,682
#18
Hi R Sxo,

Today, I have had cereal for breakfast and water to drink.


Not long before now, I made and have been having green tea to drink - hot by the way, I was feelign chilly so i thought right, I'll make a hot drink, and it just so happened it was green tea.

i am going to try to get my chair base fitness in done today, at some point.


i don't know what I'll have at lunchtime, in at home, it's too early to plan. Or check what's in stock in the fridge, I live with parents by the way, I don't live on my own.


Tomorrow, hopefully, if not early week, I'll get a normal workout done.
 
R_Sxo

R_Sxo

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Joined
Apr 24, 2017
Messages
1,840
#19
hI R Sxo,


Today, I have been cutting back and down, on cola diet drinks, non aspartame, non sugar,

adding intake of more fruit flavoured drinks, blackcurrant preferably with water to add,

having increase of water intake.

Now for lunch, I had a sandwich, from within home, I don't know whether if you would have heard of the fish, herring, I had a chopped herring mashed up sandwich for lunch, as another reader says, we do need our protein intake. In the afternoon, now, comfort food through irribility conditions, what with the wet weather in tow, even t hough I'm indoors, and or was out in the wet briefly; I had a peanut butter sandwich.


Between meals, more blackcurrant drink - to have. I also at one point during the afternoon, made a strawberry fruit tea. I still somehow like to sweeten up the drink, with organic 1 spoon of brown sugar light brown/golden sugar. It's not my own sugar, though. So I know I don't have that sugar on an all the time basis in drinks - hot drinks. Plus i need to watch my genetic family history of health condition as well. So I can't have too much sugary intake, anyhow.


This evening, I have had a vegetarian burger and coleslaw.


More blackcurrant drink to have ( per 1 glass on the odd occasion.)


i couldn't do my chair base fitness this evening, I have been too tired.


In between meals, I like to be kept pre occupied, so that I don't think of FOOD all the time, so.. I listen to music which helps to prevent stress within me, and needleworking or knitting.

Tomorrow, in the morning, I'll most likely will have cereal, of some sort _ sorry can't name drop which one.


Hopefully, in home, I'll get some form of exercise done, by the way, an afterthought, no sugar blackcurrant drink, is me, I don't have fruit drinks with sugar in them.


Thanks for your kind complimentary post,


Natalie.
Hi Natalie,

I'd note that blackcurrant juice is essentially sugary water - if possible, I'd try and reduce the amount you have to 1 or 2 glasses a day at most. Natural or artificial sugar is still sugar, so it's good to know that you're keeping tabs on how much you have.

Keeping busy and getting things done is really helpful to take your mind away from food. Whether it's knitting or listening to music, doing activities or hobbies allows us to place our interest elsewhere, which is a double positive - you curb comfort eating, while developing or training a new skill!

For the exercise, if you don't feel you can do chair base fitness, go for a slow walk. Getting up on your feet and moving might seem like a task, but making it a routine activity helps in the long run. :)

Hi R Sxo,

Today, I have had cereal for breakfast and water to drink.


Not long before now, I made and have been having green tea to drink - hot by the way, I was feelign chilly so i thought right, I'll make a hot drink, and it just so happened it was green tea.

i am going to try to get my chair base fitness in done today, at some point.


i don't know what I'll have at lunchtime, in at home, it's too early to plan. Or check what's in stock in the fridge, I live with parents by the way, I don't live on my own.


Tomorrow, hopefully, if not early week, I'll get a normal workout done.
Green tea is wonderful - warms you up, great health benefits and speeds up metabolism, so good call on that!

Living with parents can sometimes make the goal of losing weight harder. I'd advise letting them know what you want to do, so that they are aware and can perhaps even help you to achieve your goal!

You're doing great - keep up the good work!

Much love <3
 
naominash

naominash

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Joined
Mar 26, 2016
Messages
2,602
Location
North Carolina
#20
I got some cardio in finally, just finding a workout on YouTube I like. I can't jump around because the home is fragile so I like low impact ones.

I found myself having fun with the dance moves.

It was also quite a difference to actually sweat, breathe heavy, and have my face heat up. If I can do that regularly, I think I'll see more changes.
 
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