I need help

Globul

Globul

Globul

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Joined
30 Apr 2009
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Pompey
I am dangerously overweight ie bordering on obese.

I am also very very unfit as in, I walk up to my dads flat on the third floor and I get puffed out.

I cannot afford the gym so don't say that. I live in both a city and in a country town varying week to week. I need an exercise I can do daily which wont wear me out so much I have to sleep the rest of the day. I might start out on walking normal for half an hour each day but would prefer some variation in what I can and how I can increase stamina and fitness
 
I would love to go swimming a lot but its not always an option or I don't always have the money.

And LOL I did think about that but I do that every day at least once a day for a week of a fortnight anyways!
 
yep, combine your walks with regular swims + a healthy diet. once you see/feel improvements this will encourage you to do more ie more demanding excersises like jogging instead of walking ect.
you can do stuff at home too, start with gentle excersises and work your way up to situps/pushups and so on
good luck!
 
you don't need exercise to lose weight. If you've been putting on weight you're eating badly, most likely a combination of the wrong foods and too much of them. If you don't fix the diet, exercise won't help you, if you fix the diet you'll lose weight easily(to a point, the heavier you are the easier it is to shift weight, though becomes increasingly difficult the less overweight you become. IE if you are supposed to be around 10stone, and you're 20 stone, getting down to 18 will be pretty easy. WHile if you were 12 stone, getting to 10 would be infinately harder, thats just how life is.


Fix the diet first, its the most important thing, not only because the healthier you eat, the better food you eat, the easier it will be to gain fitness when you exercise and the easier it will be to exercise.

THere was a good thread recently where someone who was eating way to many refined carbs was having trouble getting past a certain point in exercising. He dropped the refined carbs by cutting out loads of the bread he used to it constantly and he found it easier to exercise and felt better.
 
Back in sweden before I moved to England my mum used to make very fatty although healthy Vietnamese food
she did not use lean meat on most of her dishes loads of veggies though,
so I piled on that wasn't massively overweight 6 feet and 187 pounds back then.

So I came to England living with my older sister whilst studying back in 2006
the first 3 months I already lost a stone by doing nothing than eat less fatty food and the portion was a lot less than before.

And the last 3months I've decided to take my bicycle to work instead of my car since I did not see the point to drive to work that takes 15min
while on the bike I can do it in less than 20 min + it saves me a wadload of petrol monies.

At first I had this ****ty MTB that took me 35-40min to arrive to work and I was huffing and puffing when I arrived took me awhile to recover aswell.
After 2 weeks I was damn tired of that ****ty bike, bought a proper hard tail with semi slick tyres on them and improved massively.

I went from huffing and puffing to not even feel tired now and when my shift is done I take a longer route home to make it harder this time.
If you get tired of walking/running/swimming just have a ride on a bike to mix it up a bit.
P.S crappier the bike is = more work and calories burned, however you get motived the higher speed you achieve atleast for me.

So by starting to eat correctly and in smaller portion you will see result very fast. And cut down on soda, juices(1 glass a day is enough not a whole carton)
 
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drunkenmaster said:
you don't need exercise to lose weight. If you've been putting on weight you're eating badly, most likely a combination of the wrong foods and too much of them. If you don't fix the diet, exercise won't help you, if you fix the diet you'll lose weight easily(to a point, the heavier you are the easier it is to shift weight, though becomes increasingly difficult the less overweight you become. IE if you are supposed to be around 10stone, and you're 20 stone, getting down to 18 will be pretty easy. WHile if you were 12 stone, getting to 10 would be infinately harder, thats just how life is.
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Well thats the problem I am 12 stone and I need to be at 10 stone. I am 5 foot 4 inches, but I am not looking to put on muscle so sit ups wont be so much on my list of things to do.

I don't eat to many carbs, two slices of bread a day, bran flakes or weetabix and prehaps some potatoes (but more often than not as I am not keen)

I think my mum might have a bike she never uses so I might nag her for it
 
Breakfast: Sultana Bran or Weetabix with rice milk and sugar if its weetabix. I have a glass of cranberry juice with it.

Lunch: Varies. One day I might have soup with bread. The next I might have sweetcorn, grilled mushrooms and prawns in a low fat sauce. When at my dads its usually carrots, brocoli and protein in the shape of fish or meat free products. Sometimes with potatoes. Sometimes a jacket potato with tuna and sweetcorn. Sometimes a mushroom stir fry with egg noodles.

Dinner: usually a quorn ham slices with cheese or honey sandwich (bertoli spread)

I will have various fruit, a glass of OJ and a cup of green tea during the day.

The problem in my diet is that I attack chocolate like its on rations. Being female, most of the month I can cope on a brunch bar a day with maybe a hot chocolate. A certain time of the month though, I can get through a packet of 9 rocky bars a day. So I know where I am going wrong I just need to find the will power to cut down!
 
Maybe have some berries or sliced fruits to bring with you whenever you feel the need to snack.
This might be a bit tedious you might wanna try to break down the meals from 3 to 5 a day albeit smaller portions on each meal.
I find a glass of water before each meal makes me eat smaller portions.
 
Oh I drink so much water during the day. I probably drink more than 2 litres but meh. I can't eat big portions. All those portions are smaaaalll, I get full really quickly!

I only have 3 meals a day. Those were just different options I have each day. As I said, its snacking that fattens me but its sooooo hard to stop its like an addiction to chocolate
 
Globul said:
The problem in my diet is that I attack chocolate like its on rations. Being female, most of the month I can cope on a brunch bar a day with maybe a hot chocolate. A certain time of the month though, I can get through a packet of 9 rocky bars a day. So I know where I am going wrong I just need to find the will power to cut down!
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First thing that occurs is to make it more difficult for yourself to get / eat chocolate. Don't buy a 9 pack of rocky bars. Buy one bar at a time so you have to keep going out for each bar. At worst it will give you more exercise, at best it will make you think you cannot be bothered after all. Try to find a way of making the effort greater than the reward. Find something that you like which is not so bad for you and make it easier to have. Depends on what you like but fruits, yoghurts, nuts, peanut butter (not the whole jar ;)), oats with some honey or sugar.

I love chocolate and used to eat two bars a day a few years ago. I used to eat a 500gm bar for lunch when at school but then I just burnt it all off. I had to make other things easier to get so I could move off the two bars a day habit.

Willpower is hard to find sometimes but it really depends how much you want it. Attach a not so flattering photo of yourself to the draw with the chocolate in and a picture of someone whose figure you would like to have on a drawer with a healthier alternative in it. That may help to make you pause and think if it is really worth having the chocolate.

I gave up smoking last year so I know all about cravings. I still get them but I now think of the affects of giving in to them and it helps me not to give in.

RB
 
It's all basically calorie in / calories out.

Keep a food diary, write in it everything you eat, and as you eat it, then add up the calories. You don't have to show anyone but yourself, but it's really important you have a realistic idea of your calorie intake. You must do it as you eat whatever it is otherwise ou will undercount (research shows that if you write up at the end of the week you'll under report by 40%, if you write up at the end of a day you'll under report by 20%).

When you know how much you are overeating by, cut it back to a recommended daily intake for someone of your age/sex/size. If you are still gaining with this intake, you need to eat less or exercise more, or (ideally both).

Don't think of eat less as "A Diet", think of it as eating healthily. It's not you who are the "freak" for eating healthily, it's everyone who is overeating that's "in the Wrong"

Don't think you need to attend a gym to exercise, just move about more. If you catch the bus, get off/on a stop earlier/later so that you have to walk. If you need the loo at work, walk up an extra flight of stairs to the next set... if you spend lunchtime inactive, go for a walk, if you spend a lot of time sat down at work, can you work stood up? Think about your lifestyle, and introduce exercise on the sly.

Actually doing all this will be a bind at first, and it will take a few weeks before you will get into the swing of it. Don't be obsessed with your weight, get obsessed with eating correctly, the weight will disappear gradually, but if you can successfully change your eating /exercise habits over a couple of months, you should be able to get rid of the weight permanently. It's a lifstyle change you need, not a weight loss program.
 
This is interesting to read. I wouldn't say I am fat, but I do feel I need to lose a bit of the extra weight on me,and 'firm up', so to speak. I have a bit of a belly and I just hate it! I play football twice a week, training which is tough, and then a game on Saturday, but I play in goal so it isn't too strenuous.

Anyway, I really need to sort out my diet. At the moment it is usually:

Breakfast:
Coco pops with semi skimmed milk

Mid morning
Apple or Banana. Then later on some tea with milk and sugar

Lunch:
Sandwich, cheap processed **** which is usually about 400-500 calories, or a wrap, again about 400-500 calories. I know this is the worst part of my diet.

Dinner
Recently I haven't been eating much in the evening. Last night I had two slices of cheese on toast. The night before I had a bowl of coco pops, the night before that I had nothing.


I used to make salads for lunch so I need to get into that habit again. But even then I was putting salad dressing on, some cold penne pasta, feta cheese, surely that can't be good for me?

What are some easy evening meals which require little preparation time? I am more than happy having the same thing every night, as long as it tastes ok, fills me up, and doesn't take ages to prepare.

Hopefully this helps the OP as well.
 
ScarySquirrel said:
What are some easy evening meals which require little preparation time? I am more than happy having the same thing every night, as long as it tastes ok, fills me up, and doesn't take ages to prepare.
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George foreman grill + chicken + few peppers + bit of nandos sauce = DONE! :D
 
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