Hi needabreak,
There is no really simple method that works. I've always been into fitness before my son was born, even though I never participated in competitive sports. I was always considered skinny; no matter what I ate, I wouldn't gain weight. I recall buying high protein shakes that guaranteed weight gain, but instead left me feeling bloated and constipated. I just began to eat mostly takeout and when I cooked it was fried, rarely raw, salty, heavily breaded and/or dripping with oil. I used to be a light smoker from my teens, (a pack a week person) I was married 5 years, but my clock at 29 was ticking and we wanted to have a child. I decided to give up cigs, no other vices. I quit (for the third and final time) cold turkey and I changed my eating habits. I ate healthier for months to prepare for my baby. I breastfed my difficult child so I continued to eat healthier. Then I returned to the workplace when my maternity leave ended and that was when my metabolism began to change. I never smoked again, but food was my best friend. I couldn't resist the homemade cookies or brownies someone brought in. Then there were the company parties and buffets. I couldn't understand why my clothes were bursting from the seams from the inside out and I couldn't button or zip my pants. So I began tossing clothes out and then I began wearing knit slacks and skirts. I'd expanded to the point that when I put on my zip ups, I couldn't wear them. So I lived in those knits. In 16 years, I had gained 30 pounds. I am only 5' 7-1/2" but 160 lbs was too heavy for me. I got winded, knees started hurting and I was always tired. 37 weeks ago, I weighed 160 pounds. It may not sound like a lot but I didn't like what stared back at me and I was leaning toward the last notch on my belt and I wondered wow, how did I get so out-of shape. One day, I re-visited a book in my library titled 8 minutes in the morning and I worked that thing. The author, Jorge Cruise, was on Oprah. I followed the 8 minutes book for 10 weeks and I changed dramatically no starving myself. I've modified my workouts because I've gotten more competitive, not to get stick-thin. In October 2006, the company fitness center had a workout contest, you set your fitness goals and meet them in 6 out of 10 weeks and you get a $10 gift certificate. Meet all 10 weeks and you earn a $25 gift certificate. For my efforts, I won a $25.00 Gift certificate to spend a Bath and Body Works (my choice of gift certificate) . Obesity and high blood pressure runs in my family and according to the BMI charts, I was reaching the level of becoming overweight. I couldn't fit my clothes. So from 8 minutes, I learned how to change my diet, (I am going to list my food additions randomly in a moment) minimize or cut out the fried foods, ate salmon once a week, added fiber, fresh fruits and veggies and I kept a 2 Liter bottle of water (refilling it twice) on my desk at all time. Cut out or reduce sugar intake. I don't use Splenda or Equal, I just cut out a teaspoon of my usual sugar portion ( I used to drink coffee with 5 sugars, believe that --not its down to 2 packet or 2 teaspoon. Do this slowly eventually you don't miss it. I drink warm beverages, no diet sodas, hot water and lemon or just plain hot water. 8 glasses a day. I don't bring junk food into my home, my difficult child didn't like it then and still doesn't like it, but he's trying. husband is trying to get on board. He is type 2 diabetic and has hypertension and I can say with all honesty I had nothing to do with that. He has no restraint when he is out with friends or business partners. Eat lentils, boiled egg whites, salads (balsamic vinegar and flax seed oil, broiled chicken, turkey breast without the skin, try soups (not Campbell's, unless you like sodium with your soup), brown rice, buy fresh spices like turemic (sp) for example to break the salt habit. If you eat out, buy one entree or dessert and cut it in half and take the other half home for lunch at work, dump it, or share your meal with your SO, child, friend. Eat your dinner on a salad or dessert plate so you think you are pigging out. Eat calmly. Breathe. psychiatric your mind. I would buy a small vending bag of chips and take out half and throw the other half away. I love microwave popcorn. I pop it at work and I put half of that bag into a bowl and leave it in the kitchen to share with others. Today, I took a dear friend out to breakfast at Perkins. For myself, I ordered 3 pancakes, with bacon, 2 scrambled eggs, hash browns. My friend ordered her own breakfast. As soon as I got mine, I cut everything in half and told the waitress to take it away from me and not to pack it up. I was fine. Other things I've adopted are oatmeal, low fat milk, yogurt, ice cream and cottage cheese. Keep a food diary, walk up a flight of stairs instead of using the elevator. I know this is all a lot to take in. I like using the gym and I walk 3 miles a day on the treadmill and I am not racing like a madwoman. I do it in 49 minutes, but I am going to start backing off to walk a minumum of 2.5 miles a day (4x a day) and start walking 14.50 miles a minute for 30 minutes. This is for my heart and lungs. Five years ago, I joined a walking club with some girlfriends and we'd train together to prepare, but I developed bursitis in my knees and I stopped. So I suggest that you participate in a 5 or 10K walk for charity. You're doing two good things at one time! Due to my help of my PT, my knees got stronger, so I incorporate this practice into my workout on alternating days. Sundays, I do nothing. My knees are much better, I kept up my PT exercises in the midst of the 8 minutes workout and then I jumped on the treadmill. I am going to participate in a 10K in June and participate in AIDS Walk NY in May. I love walking outdoors. In a recent posting, I indicated that I've begun adding in yoga and Pilates only on Saturdays. This equipment is in my own home. I do some weight training, using low weights and high reps, so I won't get bulky. I use the cardio equipment also at my company gym before work. I have 3-8 lbs of dumbbells and a balance ball, a step, an abroller, and several videos to keep me company when I can't get to the gym. No more than an hour to do the cardio and the weight training with warm up and cool-down. I know the book said 8 minutes but I decided to extend my workouts to do strengthen my knees, stretch, warm up and cool down properly. Drink green tea, take flaxseed oil capsules, whole wheat bread, with-w pasta, olive oil to cook (8 minutes in the morning). If I go to a party at night, drink water as so not to over eat. It is not easy, my metabolism is weird, if I don't work out consistently or I break my diet and don't work out, I gain weight. My favorite show was The Biggest Loser-I did bicep curls or situps during the commercials. If those contestants can do it, I knew I could meet my goal. My weakness are sweets like chocolate and baked goodies. So I keep almonds and raisins at my desk to snack out. But when I am close to my monthly, then I am at the vending machine going for a snickers bar fighting the impulse, however I don't slack off on the workouts. If you deprive yourself all of the time, you'll get discouraged and give up, so go ahead and have that chicken wing or that biscuit with gravy, just do it in moderation or at least once in a while. Read health mags, read labels, I am still learning. My food cart is so colorful with fruits and veggies, not much processed stuff. Nutrition and exercise are the keys. To bring this all to a close, I am hovering between 141- 143 lbs, I am 2 dress and jean sizes smaller and I love what is looking back at me. I can't wait to wear a modest two-piece bathing suit (no belly fat) and invest in a summer working wardrobe, because my old stuff isn't working anymore. A co-worker noticed my weight loss and she gave me two size 8 dresses ( I had nothing to wear) and they fit! I was 130 lbs before my son was born and my goal is to weigh 140 and keep it there. If I don't make it, I will still love myself. I may be reaching a set point weight which is where I probably need to be. Get a checkup from your doctor before you do some of the exercises for clearance and/or get a fitness evaluation from the staff at your local gym. I've probably said some of the same things the other posters said, but I hope if one thing I said can motivate you, get started, today is here; you can do it. Persevere, I did and it worked. You'll fall down, just keep getting up and looking up. Smile... Good luck needabreak! sorry to be so long.
in the crock pot for supper. I will have a half with some rice. The men of the house will have baked potatoes, but I cannot have mine without sour cream and gobs and gobs of butter, so for today, I will stay away from them LOL!
