I’m not sure I ever expected a comment like this.
This person actually sounds like they are asking for advice. From me.
This is a response to a comment I received on my Fat Mission page from Brit. The reason I am posting your comment here, Brit, is not to eviscerate you (as you say you are worried of), but because I would love it if my readers and fellow blogging friends would offer some advice in addition to my own.
Before I respond, I will paste her comment here:
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Brit
I stumbled upon this blog today through the Health blog on the NY Times website, and I will admit that my first reaction was to get pissed off. I’m resisting that reaction, however, so we can have a civil discussion (because those rock).
I am 22 years old, 5′5.5″ tall (I am, really, and I’ll fight you for that half inch 
), weigh somewhere between 210-220 lbs (although everyone I’ve ever told my weight can’t believe it’s actually that high), and wear a size 18/20. I know I’m overweight–obese, actually, if you go by BMI. I know I should lose weight. I know what I’m supposed to do: “eat right and exercise.”
I know all these things, and yet…it doesn’t happen. Because for me, it’s like it is for smokers. They “just” need to stop smoking, right? It’s easy to say, but SO much harder to put into practice. I know I should “eat right” (which seems to mean SO many things to so many people), and I am trying to eat more vegetables, but I still love cheese and tortilla chips and desserts. I know I should exercise, but for the past few days when my alarm has gone off 1.5 hours early so I can go to my apartment complex’s gym (because I think I’m even less likely to go in the evening), I end up turning it off, because that extra sleep is just way too tempting. I’m not excusing my actions–I know that’s not the right thing to do. But like I said before, knowing and doing are two entirely different things, and until I either somehow pull together the willpower or find something that can drag myself out of bed…I feel like I’m stuck.
I’m also a bit stuck because of my lack of knowledge. At this point in my life I’m on my own in the food department, without a college meal plan (although I am going back to school this fall for my masters degree). And while I’m finding that I do enjoy cooking, it’s a daunting and slightly overwhelming uphill climb. I know I should be eating more vegetables, but right now I’m limited to what I feel comfortable using, which is pretty much onions, bell peppers, lettuce, and potatoes. I got some baby eggplant and beets at the grocery today on impulse, but I have no idea how to use them, and many other veggies. How do I cook them? Do they even need cooked at all? What are they good in? And, importantly, can they be a part of a packed lunch, because at the work I’m doing this summer, and when I’m back on campus this fall, unless I want to grab some fast food I’m going to have to rely on a packed lunch that can be eaten cold, as I won’t have access to microwaves or anything like that between classes. So I usually fall back on a sandwich and Sun Chips, which I’m sure isn’t my best option, but I don’t know what else to pack.
And, like I said before, it seems like everyone has a different idea of what is healthy. Atkins, the Zone, Mediterranean style, low-fat, low-carb, no meat, no grains…it’s enough to make my head spin. For example, plain water isn’t my favorite beverage, so at meals I usually drink Coke Zero, since it has no calories. No, people say. Soft drinks are bad. So I got some fruit juices and flavored waters. Wrong again, I’m sure some people would say–too much sugar. And I’m sure others would jump all over my skim milk too. So I’ve been trying some different green teas (although those seem to have lots of sugar too), but I’m finding that I just don’t care for tea that much. So in the end, I go back to my Coke Zero. Does that make me a bad person? Should I force myself to drink only water, even though I don’t like it?
I keep telling myself that this is the time I’m going to start losing weight, but there’s so much conflicting information out there that I feel like I’m going in circles and/or banging up against a wall. That, combined with my lack of cooking knowledge and apparent lack of willpower, and I’m doomed before I even start.
And this has now gotten way too long, so I’m going to wrap this up and post it–and hope that I’m not eviscerated too severely.
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Thank you, Brit, for your comment. I have much respect for you because you reveal that you are overweight, and although you would like to change that, your efforts are in vain. While I have gotten plenty of comments where people feel the urge to divulge specific details about their life, yours is different. You’re actually hoping for a discussion instead of yelling at me because you think I hate fat people. Please, then, participate.
I hope that I am correct in thinking that you would like advice. I realize that you are also just venting your frustrations with yourself and that it’s very difficult to do what you think that you should be doing.
You begin with the idea that saying you need to eat right and exercise is easier than doing. That is ABSOLUTELY true, and please recognize that it IS a difficult thing to do, but NOT impossible. I think that if you say that to yourself, it will make your will stronger. If you for one second believe any diet book or website that tells you that “it’s as easy as _____”, then your will becomes weaker. The reason is because no lifestyle change that makes changes to your body is easy or fast, especially the ones that work long-term, and if you try them, you will fail.
Making a lot of changes at once is an almost certain path to failure. Make one small change at a time, and make sure you feel good about that change before you make another. Start with drinking more water. You don’t have to drink ONLY water. Put a glass by your bed at night, and drink it as soon as you wake up in the morning. Then maybe start with replacing one of those Coke Zero’s during one meal with water, and have the soda in between the meals instead of the chips or desserts. Eventually, you may not miss the in-between snacks so much, and then you may not need the soda to help you curb your craving. By then you might actually enjoy drinking clean, refreshing water. You may be surprised that maintaining hydration improves your energy levels. The less you feel lethargic, the less you will crave empty calories that are too salty and too sweet.
I don’t want you to think that snacking is bad, though. A healthy snack keeps your digestive system churning between meals, and a more even flow of calories into your body throughout the day is better for your metabolism.
In terms of going to workout in the morning, why do you try and get up 1.5 hours earlier than you normally would? That is a big chunk of time with which to change your schedule. No wonder you are having such a hard time getting yourself out of bed to stick to that. Why not try a smaller amount of time to workout until you get used to it? 30 minutes? That sounds much more do-able doesn’t it? Hit the treadmill and watch the morning news or read a book. Keep your mp3 player charged up and make a playlist with music that will energize and motivate you. Lay out your workout clothes before you go to bed so it will literally take you seconds to head out the door. Less things to slow you down = less excuses. Don’t try and go everyday at first. Although, if you have a regular schedule, some people do better with being consistent and making it part of their daily routine. For more on this, read my post Exercise: What’s your excuse?
So, you’re not a gourmet chef, are you? Well, who is? The fact that you enjoy cooking is a great start! This is where the internet offers loads of help. Recipezaar is my favorite recipe site. Don’t know what to do with that baby eggplant and beets? You can search for recipes by typing in one ingredient, and it will find all of the ones that use it. It’s also great because you can filter your results by ratings, and read reviews by members of the site, so you don’t have to worry about whether something that sounds strange will taste horrible or not. A great way to prepare vegetables (you can even use frozen) is to steam them using a vegetable steamer. Sprinkle a little salt and pepper, and they’re ready in 5-10 minutes. Easy. Or, you could use ZipLock’s even easier method.
I believe the key is to keep it simple. I know that there is unlimited conflicting advice out there, and PLEASE don’t ever pick up a diet book or a magazine with a weight loss tip again. If you make it a point to absorb everything that companies that are trying to make money off the fact that people are fat throw at you, you will become obsessed with thinking about food and what you should and shouldn’t be doing all of the time, and that may cause you to eat more. In this case, knowing less is more, in my opinion. As your day goes along, I would recommend actually NOT thinking about it too much.
However, I will say this… you should educate yourself on what purpose food actually serves for your body. I know that seems silly, but if you know a few simple things about sugar, carbs, protein, and fat, you will think differently about food. You have heard that soda’s aren’t good for you, but do you know why? Do you know why the sugar substitute “aspartame” can be bad for those looking to lose weight?
This may not work for everyone, but this is what I did; because you are young and are still a student, let me know what you think: Read a book about nutrition.
You can know for yourself what things do to your body, or you can read what other people claim to know (i.e. diet fad books). As I learned more about what high fructose corn syrup, saturated fats, excess salt and sugar, and highly processed foods actually do to the cells and hormones in my body, I looked at food differently. Food literally tasted different. Like you, I knew that a bag of Doritos and a soda was not good for me, because I heard other people say it. But, I didn’t really know why. Now, those bad foods don’t even taste as good anymore. A big part of it is because I’ve found better foods that make me feel better, not only when I’m tasting them, but after I’ve eaten them too.
It would be hard for me to tell you the one book that will do it for you, but I will offer a list of some of the books I have read over the last few years:
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The China Study (currently reading… really good!)
Over about a 2 year period, as I was reading these books, my diet changed completely. Not because I planned on it, or obsessed about losing weight. That just followed. It was because I was more conscious of what I ate, and of the healthy effects that good food would bring me.
In conclusion: Don’t obsess about it. Just think about feeling better and living longer through delicious, healthy eating habits.
Well, I’m sure there’s more I could say, but I would like to leave anything else for my readers to discuss. Please, all, feel free to add any advice that you think would be pertinent; whether it coincides with mine, or disagrees with it.
Maybe some ideas on how to stay motivated? Also, suggestions for some healthy lunches she could pack?
I like your suggestions of taking small steps at once. It is true that trying to do all changes at once will most likely result in failure.
You suggested a couple books one could read to educate oneself about nutrition. Now I’m no expert, but it occured to me that these may also be controversial (like diet books). I realize that they are probably backed by studies and research, but aren’t diet books also supported by science? I agree with Brit that it seems almost impossible for a person who is relatively uneducated about nutrition to weed through all this information and know what is really accurate.
Interesting point, lucy.
But, there is a difference between diet books (atkins, south beach) and the ones I mentioned.
While the authors of diet books may be versed in nutrition, they don’t just tell it like it is, and tell us what’s good for health. They use their knowledge of food to devise an over-complicated, abnormal way of choosing your foods that no one can likely stick to.
Sure, it is possible to lose weight with these diets, but at what cost to your longterm health? And with such a strange alteration in eating habits, how can anyone be expected to maintain it for the rest of their life?
The books I mentioned don’t tell you how to eat. They let you choose that for yourself, after you have educated yourself about what certain foods do to your body.
Wow. Well, I wasn’t expecting an entire post devoted to my comment, so I guess that’s both of us.
I guess I was hoping for advice, and venting at the same time, I think. Like I said, I found this site through a link on the Well blog on the NY Times website, and just…felt compelled to post.
I do actually drink water. Probably not the recommended 8 glasses a day, or whatever, but still a decent amount. I have a water bottle I keep at home and another I take with me to school or work, to drink throughout the day when I’m thirsty or getting hungry and have no snacks on me. And when I go out to eat, I usually get both a Diet Coke and a glass of water. But when I’m eating a meal, water by itself just doesn’t do it for me–I want something to drink that actually has flavor. So I usually reach for the Diet Coke, Coke Zero, etc. I’ve tried substituting those with fruit juices, flavored waters, and most recently green teas that I find at the grocery, but, oops–those have sugar and/or corn syrup in them too. (And I’m discovering that I don’t enjoy the taste of tea that much.) So…I’m back where I started.
The problem with snacking is the fact that I’ve found I like salty, crunchy, and cheesy snacks. Which is why I usually eat chips and salsa/hummus (they’re whole grain tortilla chips, does that make them any better?), or mini-pretzels with a wedge of Laughing Cow cheese. Yes, veggies can be crunchy, but it’s not the same and doesn’t satisfy my craving. And then there’s the area of taking snacks with me to work or class–they need to be portable and not require reheating. This summer I’ve been relying on granola bars. I’m sure they’re not the best option, but I don’t know what else to bring. My lunches are the same–I know Sun Chips aren’t the best thing to pack along with my sandwich, but I don’t know what else to bring.
Thank you for the book ideas and recipe website. I’ll be sure to check those out. The only problem with recipe finders, sometimes, is the fact that I may have the ingredient I’m searching with, but none of the others the recipe calls for. I’m still in that time in my life where I’m moving two or three times a year (from home to school to home to school and on and on and on…), so it’s hard to build up a well-stocked pantry and fridge when I know it’s all going to need to be tossed or moved in a few months.
And while I know I’m pretty sedentary (I could spend all day vegging out in front of my computer), I’m not completely helpless. I don’t use a wheelchair or walker to get around. I’ll willingly park far away and walk to the store, or take the stairs. I’m at a big college where it takes undergrads 10-15 minutes to walk from the dorms to the main part of campus. So there is that. But exercising to lose weight…ugh. Not my favorite.
I was getting up that early because I try to work out for an hour–walk/run on a treadmill for about half of that, and then maybe do some crunches and pushups. Add to that the time it takes to get dressed and walk to and from the gym, and you have 1.5 hours. This is the routine I’ve fallen into, and I actually (ironically) followed it pretty regularly earlier this year, when I’d get up 3 or so times a week in the dead of winter and walk to my school’s gym to work out before classes, in an effort to shape up a bit before a Spring Break trip my friends and I were taking. But after that, classwork picked up, and I didn’t go back. And now, in the summer, when it should be easier, I’m finding it almost harder to go. Maybe because I have to wake up earlier (I got lucky last semester and had some pretty late-starting classes)?
I actually did force myself to the gym this morning, after hitting the alarm clock for half an hour, so I only had time to do treadmill portion of my workout. I guess I feel like I need to commit that much time to it because half an hour just…doesn’t feel like enough. I don’t know. And another part of my problem is the fact that, like I said, I don’t enjoy exercise that much. I’ll admit that once I was there I didn’t hate it as much as I did when I was just getting out of bed, but I don’t really get that “exercise high” people are always talking about. I’m thinking about what else I could be doing with that time, like work on homework during the school year, or sleep (a precious commodity to the college student). So, while it’s not a completely hateful task, it’s not something I particularly enjoy, so the idea that I’m going to have to do this every day for the rest of my life…is a little bleak.
And again, I’ve written way too much (I must be in a venting mood lately), so I’ll wrap this up now. I hope I’ve given you and your readers something to talk about.
Brit:
I’m a student myself so I can totally relate to how difficult it is to eat right, have time to work-out, and still fit in sleep and home work.
It definately makes it especially difficult to eat right if you do not have access to a refrigerator or microwave. Here are a couple snack ideas that work for me (and you did not mention):
- pretty much any fruit that does not need to be cut (apples, bananas, pears, peaches, etc)
- baby carrots
- rice cakes
- nuts (walnuts, almonds, hazelnuts, etc)
- pre-popped popcorn (as long as its not the super unhealthy kind)
- apple sauce (they sell little 4 oz ones that are perfect to bring along)
- dried fruit (apricots, mango, raisins)
- jello
- various cereals (I make my own chex mix by combining the Wheat, Corn, and Rice kind)
Also, you could invest some money in a little cooler bag that will keep stuff cold for a couple hours. That would give you a little bit more flexibility because you could bring some things that require refrigeration, such as yoghurts, fruits (melon,pineapple, or grapes), salads, etc.
Hope this gives you some ideas to try out…
Sarah–thanks. I do actually have a soft-sided insulated lunch bag that I’m using now. I guess my problem is more centered around the fact that, when school starts again and I have to eat lunch on campus around classes (or even right now, as my work this summer doesn’t really have a kitchen), I don’t have access to a microwave to reheat veggies or rice and beans or anything like that. So my lunch is limited to what can be eaten cold, and so far I’m stuck on sandwiches. Which, while tasty, get a little boring when eaten day after day after day.
Good tips, Sarah!
You should especially try the rice cakes, various nuts and cereals for some crunchy snacking! There are loads of options with all of those. Granola bars are good too. Nature Valley’s are probably the crunchiest i’ve ever had.
I agree with Sarah: I love eating snacks for fruits! And if you have access to a few different types of fruits, you won’t have to eat the same type of food over and over. I don’t know how healthy fruits are, but they help me get through the day without having to resort to processed snacks.
My routine which I plan to stick to during school days is to have a big breakfast, then snack on fruits and other healthy stuff throughout the day, then come home and have another hearty meal for dinner. I don’t know how healthy that is to essentially be skipping a meal, but for me it helps me to limit my food intake.
Good luck trying to lose weight!
“And while I know I’m pretty sedentary (I could spend all day vegging out in front of my computer)… …But exercising to lose weight…ugh. Not my favorite.”
This is a big part of your problem. If you exert yourself at a certain level on a regular basis (3 or 4 times a week), and build some lean muscle, you actually burn more calories while at rest, so you can afford to “veg” out here and there. That’s what working out does for you. If you want to seriously look into losing weight and staying motivated, you maybe should look into a personal trainer.
re: salty snacks … if you can find them, you might consider trying chili rice crackers, which are often available in grocery stores in the Asian foods section, or better yet, at an Asian grocery … or you might be able to find them online. They’re such a fantastic option that they’d be worth paying to have shipped. They’re extremely flavorful and satisfying, they’re spicy, so you can’t eat them in handfuls without the top of your head blowing off, and they’re pretty inexpensive. A cup of them comes in at less than 100 calories, which is great considering that each cracker is about the size of half a Cheerio, and you almost have to eat them one at a time because they’re so hot. But they’re great for salt/protein cravings. I use them because I have a terrible addiction to salt; I crave it all the time, and I have a job with a weird schedule that doesn’t allow me to plan regular meals, so I always have a bag of these things in my car. They’ve saved my sanity on innumerable occasions.
Re: exercise … don’t sabotage yourself by deciding that 15 minutes of cardio isn’t “enough” and isn’t worth it. Also, depending on where you live and the climate … if your primary exercise is on a treadmill, maybe you could walk around your neighborhood instead, and save yourself the time involved in a trip to the gym. That might not work all year round, but you might find it feels more palatable to get up and just go outside than to get up, get dressed, drive to the gym, etc. I’m lucky enough to live in a year-round temperate climate that allows me to do this, and to make sure I was getting enough exercise, I simply took my car around the neighborhood, watching my odometer, and mapped out a couple of different three-mile routes (but that’s for me, and I’ve been doing cardio walking for a long time, and I’m used to going for that long) so now I don’t even have to think about it … if I walk one of those routes in x number of minutes, I have the workout without the expense and trouble of the gym. Plus I have the advantage of privacy, which means a lot to me; I don’t know about you, Brit, but personally I was always the geeky kid who was bad at sports in school, so exercising with or in the presence of other people really bothers me. I think a lot of people feel this way but are ashamed to admit it, and that it’s an additional barrier to getting to the gym regularly.
Oops — I phrased that last sentence badly; I didn’t mean to imply that I think that particular consideration is necessarily a barrier to you in regard to getting to the gym … I was musing on a more general level about people’s gym-exercise resistance.
Brit, so it sounds like you’re doing ok with the water. Definitely try what I said about drinking a glass as soon as you wake up. Also, maybe make it a point to finish off a certain number of refills for the day of your bottles. For the diet soda, it’s not a huge deal, so there’s not a big need to focus on that. But, I would still keep in mind to phase them out eventually.
What kind of sandwiches are you making? Have you ever tried Baked Lays instead of Sun Chips?
What do you usually have for breakfast? You do have breakfast, right?
Hummus is great, but try it with pita bread instead of chips.
I haven’t read anything too crazy with your diet so far, but I would make sure that your snacking portions are kept small, and infrequent.
Also, I think that you’ve GOT to become more active. I really think that you are trying to go too big too fast with the amount of time that you allot for yourself to workout. The thirty minutes you managed to still have time for yesterday morning is great! You really don’t have to feel like you need to dedicate a huge about of time everytime you exercise. Even if you hit your snooze button 13 times, but still manage to wake up ten minutes before you need to get ready for class, you can still do enough to break a sweat and to get your heartrate elevated.
No kidding. Did you check out my post called Exercise: What’s your excuse?
As I said in that post:
Try it right now.
I find having a specific goal helps. I tend to go for it 110% for some period of time and then it all falls apart. This year I signed up for the Avon Walk for Breast Cancer for the first time. It’s 39 miles over two-days in NYC this October. Having that date in mind has helped me stay on track, or at the very least force myself back on track if I get side-tracked.
I would pick some goal that is 1. attainable and 2. specific. Then tell your friends and family about your goals so that there is some sense of obligation. Even if you don’t get all the way to your goal, really I have no idea if I’ll be able to complete all 39 miles, you’ll feel better that you’re working you’re way there.
Good Luck
That is a very good tip, mckinlau.
Remember, Brit, how you said you stuck to a workout routine pretty well when you were planning on going somewhere for spring break with your friends?
When you give yourself a more tangible reason to become fit – other than just because you think you should (although I think that’s a damn fine reason) – you automatically give yourself motivation to get past that hump of thinking that you’re not going to enjoy exercising.
I have dreaded working out just as many times as anyone, but I have never once regretted it afterwards.
“or sleep (a precious commodity to the college student)”
You shouldn’t worry about not getting enough sleep in leu of exercising. As being fuly rested is essential for staying alert in class and while studying, staying active is as important, if not more, because a healthy/energized body means an energized/more alert mind.
Wow, so many responses.
Jesse–fruits aren’t my absolute favorite snack–see my love of crunchy and salty things–but I guess I could give that a try. And thanks for the encouragement.
gymjimmy–I KNOW that exercising will build lean muscle and help me burn more calories even when I’m not doing anything. This is another one of those “knowing is different than actually doing” things, unfortunately. And while staying active may make me more alert in the future, not getting enough sleep makes me less alert right now. So that’s a hurdle to get over.
David–those rice crackers sound interesting. My college has a big percentage of foreign students, so we have a wide variety of restaurants (I now love sushi, Thai, and Indian food) and groceries. I’ll have to keep an eye out for them.
And no offense taken. I’m a geek myself (as evidenced by my degree in mechanical engineering) and never really cared for playing sports–although I did practice Taekwondo before I came to college. And going to the gym–at least right now–is neither expensive or trouble. While I was still on campus, I could go to my school’s co-recreational facility, which was a 5-10 minute or so walk from my place. And now that I’m at an apartment complex, it has a room of exercise equipment in the main building that’s even closer. And I think I like the gym better anyway–it’s always climate controlled, there’s TV/music to watch/listen to, I don’t have to worry about walking by myself by the side of the road (which, as a woman, I’m always a little paranoid about, no matter how safe my community is), and, most importantly, a treadmill lets me control my speed. I have a feeling that, if I was just walking outside, I’d unconsciously keep slowing down. But on a treadmill, whatever it’s set at, I have to go that fast, and can’t slow down until I change the speed. It’s a help.
McB–my normal sandwich is: two slices of whole wheat/grain bread, a slice of pepperjack cheese, some kind of sliced deli meat–usually turkey, ham, or a mix of the two, a little Miracle Whip, lots of mustard, and usually some lettuce and onions.
I’ve had Baked Lays before, and they’re okay. I think I usually choose the Sun Chips because I like the flavors (Garden Salsa is wonderful), and the only Baked Lays I’ve seen are plain. Do they have more varieties now?
I can’t stand the sight of too much food in the morning, but I do try to always have SOMETHING. Usually it is a toasted whole wheat/grain English muffin spread with a wedge of Laughing Cow cheese, and some kind of fruit juice. If I’m running late, it might be a South Beach breakfast bar and a glass of skim milk.
Ha, I usually eat the hummus with tortilla chips because of the salty/crunchy cravings, of which pitas are neither, but I guess I could try them. Baking them in the oven to make pita chips might make them better…
Yeah, I think (or at least like to think) my diet is mostly okay, except for bouts of snacking and the choices I make when eating out. Exercise is the big thing, I think. And I’ll have to take your word for the fact that my 30 minutes was good, because it just doesn’t seem like much at all. And ha, I don’t think I could work out if I only had ten minutes before class. I get very sweaty and red faced when I exercise, and feel like I have to take a shower afterwards. People talk about working out on their lunch break, and I can’t imagine that–I’d feel so uncomfortable.
And yes, I did look at your exercise post, and…eh. Working out to something off my computer just seems really weird to me. (The fact that my computer is currently being repaired *sniff* and I’m left with using the computers at work or my apartment complex’s computer lab kind of hinders that idea.) I got some of those Billy Blanks Tae Bo DVDs a while back, but never seem to use them. I don’t know. I think for right now I might want to stick with the treadmill.
mckinlau and McB–one of my friends is getting married next summer, so I kind of have that in the back of my mind. I don’t know what my goal should be, though, so I just have the general “look better for the wedding” idea. I hesitate to specify a specific poundage, both because I’m not sure how much stock I put in my BMI and because I’m more concerned with how I look than the actual number on the scale. And I do have a friend at college that I talk with about exercise and loosing weight–she lost a lot of weight for ROTC–but telling my other friends (and especially my family) that I’m actively trying to lose weight makes me very uncomfortable for some reason, I have no idea why. Maybe because I’m a bit of a loner, so if I bring it up I’ll feel like there’s a spotlight on me, with everyone scrutinizing my every move.
You’d be surprised at how fast you will feel the benefits of a good workout routine. One thing I’ve noticed with a lot of people that hesitate to start a good fitness plan is that they have this belief that you have to do a lot in order to see results… or that it takes a long time to reap the benefits, so they feel discouraged before they even begin. It makes sense, though, that the longer you live thinking these ways, the harder it would be to realize that it feels awesome to get a good workout, and to get that “workout high” you mentioned. There’s only one thing keeping you from finding out what that’s like… and you know what that is.
One of the keys to keeping yourself from getting bored with any workout routine is to change things up. Your muscles actually get used to repetition, and will benefit less and less the more you keep doing the same thing all of the time. Variety is very important! Some people are very good at watching dvd’s to workout; I never liked doing that myself. However, I have used youtube for a lot of home workout ideas. When I don’t have time to get a full gym workout in, or go for a bike ride, it has seriously countless exercise ideas. And, a LOT of them are EXTREMELY simple, and don’t require any weights or equipment. Watch this one, and check out this collection of videos. You don’t need to watch them while you are exercising (although it may help motivate you), but just write down what they’re doing, and later, when you’re ready, just do it.
It’s very natural to worry about what other people think about you, so revealing to someone something as personal as losing weight can open up more paranoia as to whether people are going to judge every move you make.
You know what? Have you ever thought about starting a blog about your wish to lose fat? You can keep it as anonymous as you want! And yet, even though complete strangers (and perhaps one or two of your closest friends) will be reading about your journey, you will feel a light pressure of positive encouragement because you know other people are rooting for you, and would like to see you do well. Even though there are tons of blogs like that out there, you will always find an audience, that will in turn become your supporters. You can find some of them here: http://wordpress.com/tag/weight-loss/
As well as these:
Just Too Fat
Weighty
Fat Boy No More
Clogged Arteries
Total Transformation
Brit… I think you are putting too many roadblocks up for yourself. I get the impression that you need to somehow “break down” those mental barriers before you can achieve any measure of success.
You are a woman, right? A FEMALE engineer? How did you accomplish THAT? I bet at some level, you broke down the stereotypes and went for your goal: to be a FEMALE engineer.
You need to do the same with fitness. Say “Yes I Can”, and MAKE your body follow. It will obey you, it has no choice. be consistent, persevere, and you WILL see results.
You are also apparently very sharp (not dumb at all)… so I am sure that you CAN research yourself and create a diet/exercise routine that works for YOU. Log your results, modify it, and keep moving forward. You are an engineer… this stuff is NOTHING compared to your brain power.
You simply lack the will. Your brain/mind has to be “fixed”, before your body will follow. I wish there was a magical way to do it, but there just isn’t one.
My honest suggestions:
– Make small changes, and BE CONSISTENT (don’t stop)
– Get a partner (motivation and accountability)
– Get a fitness trainer (motivation and accountability)
– Join a group that shares same goals as you (they can also help with motivation and accountability)
More “severe” things you can do, if you are serious:
– Get a lobotomy, to cut out the part of your brain that “likes” salty, crunchy foods.
– Go through advanced electroshock therapy, to build your SELF CONTROL an help you avoid stuffing oily, fatty, sugary, salty foods and drinks into your face.
– Get your stomach stapled
– Learn sign language, then sew your mouth shut (stop eating solid foods, only water and protein shakes through a straw)
– Move to a REALLY poor part of Africa, and live for 1 year. 110% Guaranteed results (assuming you survive the Malaria).
–Knock yourself into a coma, after giving PRECISE instructions that you are NOT to be fed anything but water and 1 protein shake per day until you have lost half your body weight. Side-effect: atrophied muscles, but hey, that’s a minor risk… imagine how good u will look in a size 8.
Again, so far it looks like YOUR BRAIN/MIND is your greatest enemy here. All the advice that people on this site won’t help you if those mental block are in place.
So if you REALLY wanted an active and healthy lifestyle badly enough, you would just do it.
How badly do you want it?
I completely agree with the honest suggestion of LoneTruth. Also, let’s remember you don’t have to add gym time to get the work out in. Sometimes when I have errands to run, I park the furthest spot in the parking lot away from the place. I think you should try veggies raw as snacks. If you like crunch & salty… try some raw celery see if you like it alone, if not add a tiny amount of peanut butter. I love McBlog’s idea re: soda instead of a snack. I think it will be beneficial in terms of craving the coke zero.
It sounds like you want to have a discussion, but you also have something to say immediately to everyone’s reply. I think you should seriously think about listening to this stuff. You definitely have to make a change to your lifestyle, but you have to be willing to do so. you should try the pita and hummus… they even have flavors of pita. Baked Lays has every variety: My favorite is cheese & sourcream flavor. It’s delicous… but even with baked lays… it’s still SO much better for your energy level and your body if you are putting vegetables.
I know you say you drink water. But even if you don’t want to drink water with your lunch, you definitely should be drinking more of it! It’s good for your skin & your body and there are so many benefits. Yes it is boring, but after I get on a water kick, soda tastes different to me, I don’t enjoy it. Some alternatives for you: I know you said you don’t like tea- but buy one or two of these & see if you enjoy it enough to substitute sodas for a bit & remember don’t compare it to soda, it’s definitely not as good: Sweet Leaf diet Sweet Tea, Lipton diet green tea, Lipton diet white rasberry or cranberry tea….
Goals: I think the ultimate goal is being healthy, but I know if you lose weight, you’ll feel better about yourself. Set small goals. The wedding next summer will not cut it. Think about losing 2 pounds in the next month, then think about adding some excercise and water to your schedule after that, then think about making the goal to lose 5 pounds after that, etc… etc…. I also understand not wanting to be embarrassed with a red face after working out, but it will go away and I must say- when I saw people in class that just got back from working out, I was impressed & nothing else. And once you start losing weight, I think you will feel more confident to look like you’ve just come from the gym. Don’t get me wrong, not if you are too sweaty/stinky, but there’s definitely a point where you can add activity with out getting too sweaty/stinky!
McB–Oh, being discouraged is definitely a problem. After hearing people on the NYT Well blog that it takes them hours and hours of exercise every day just to maintain their weight, it just doesn’t feel like 1/2 hour a day is going to be enough. I think that’s why I’m not so sure about the YouTube videos–how can doing a 4 minute workout do any good? So I’ll try to keep your advice in mind that it is better than nothing. I did manage to go to the gym and walk/run for 1/2 hour Sunday, yesterday evening, and this morning. (Although my legs aren’t appreciating it as much. Ow.) Now the only thing is, can I keep it up?
Oh, God, my own blog…I’m not sure I need another reason to waste time online! ;-P I wouldn’t even know where to begin. If you and others came around to kick my ass regularly, maybe. I don’t know.
Lonetruth–Ha! Thank you for your “more severe” suggestions.
Seriously, though, I’m sure a lot of it is mental, but that can be hard to overcome, at least for me. I know people are suggesting working out with a partner or a group, but…maybe it’s just me being weird, but I’m not sure I’d want to do that. I’m not the biggest people person, and I like not having to work around other people’s schedules. I do have a friend I talk to about fitness stuff–I guess I could just keep her in the loop. And the problem with getting a fitness trainer (besides money) is the fact that it would mean going back to my college’s gym instead of the one in my apartment complex, which would add extra time for driving to any workout. So I guess the question is, which is more important for me–convenience or accountability? I’ll stick with the apartment gym for now, and see if that’s enough.
But thank you for the compliments. I’m lucky, though–I’ve always done well at school, so I haven’t had to work as hard as others have (although that may turn into a disadvantage), and just kind of fell into engineering, because nothing else seemed to fit.
steph–I reply quickly because I like responding to comments. I don’t want to leave anybody hanging.
I like cooked veggies, and am trying to eat more of them, but raw veggies aren’t my favorite. Also, they may be cruncy, but it’s a different type of crunchy than tortilla chips, and doesn’t really satisfy the craving. I did get some Quaker rice cake snacks, and Baked Lays (although they don’t seem to be much healthier than the Sun Chips–only 20 or so less calories), so hopefully those will help.
I do really like broccoli, but only with dip, which of course makes it much less healthy. Any good ideas for dips to eat with veggies? And any veggies I should try besides the standard broccoli and carrots?
I didn’t like celery (even with peanut butter) as a kid, so I’ve avoided it since. I guess I could try it again, see if my tastes have changed.
I have gotten a few different teas–Arizona green tea, and Arizona green tea with pomegranate juice. I can drink the original one, but I don’t care for it that much–there’s something about the taste of tea that I don’t particularly like, I don’t know why. (I have the same reaction to iced tea–can drink it, but don’t enjoy it.) The pomegranate one masked the tea taste, so that was better. But–with all the sugar and stuff in those, are they really any better than diet soda? Or should I just look for different brands?
Going to class after working out–I’m sorry, but that’s one thing I don’t think I could ever do. I sweaty and uncomfortable after working out, I have to have enough time to shower and change after. That’s why I’m hoping going to the gym in the morning will work out–that way it’s just incorporated into my normal morning routine.
Setting goals would mean actually having a scale. Ha.
Guess that’s one more thing to add to the shopping list…
I went to the gym again this morning, but ow, my shins. They feel mostly better now, but I definitely don’t want them to hurt that much again tomorrow. Does anyone have any suggestions?
Were you running at the gym? Sounds like a pain called shin splints. Have you ever had this pain before?
My sister used to get shin splints all the time after running. The short-term solution is to just ice your shins so the pain goes away.
One problem could be in the way you run. Check out this website to see if any of this applies to you:
http://www.mayoclinic.com/health/shin-splints/DS00271
Jesse–yeah, I figured they were shin splints. That website is more detailed than what I found, though. Thanks.
Good suggestion, Jesse!
This is typical for people who aren’t used to running a lot, or if their form is off. Usually it’s because your stride is too long. I used to mostly avoid running because it happened to me a lot.
A good exercise to do to strengthen and stretch your shins (so it won’t happen as much) is just while sitting, alternate between pointing your toes as much as you can (stretch), and raising your toes as bar back as you can (contract). Hold each for about 2 seconds. You can do this anytime, of course. This one is easy to over-do, though, so just do it a little here and there.
First, remember that everyone’s bodies are different, and even though your metabolism may be slower than your average person, theirs could very well be much slower. Also, I very highly doubt that anyone that spends hours in the gym everyday, and doesn’t lose weight, is doing anything right whatsoever. The only people that spend that much time in the gym are bodybuilders and trainers.
Second, a lot of people that are trying to lose weight think that they need to spend a ton of time doing cardio, and they don’t want to work with weights because they “don’t want to bulk up” (which is silly). If all you do is cardio, and you do the same thing every time, any benefits you receive at the beginning will soon wane.
Also, believe it or not, doing 2-3 hours of easy cardio is actually less beneficial than doing 20 minutes of high-intensity cardio. Most people think about how they are going to burn calories while exercising, so they stay on the treadmill as long as they can while the “calories burned” numbers continue to rack up on the screen. The truth is, what you should be thinking about is raising your Resting Metabolic Rate, which causes you to burn more fat throughout the day! The best way to do that is shorter, more intense workouts.
Here is a great post about that. This is why the 4 minute workout I mentioned is a lot more powerful than you would think.
What Steph actually means here is that you have an “excuse” (for lack of a better word) for a lot of suggestions people are giving.
This is what she’s talking about:
I don’t mean to imply that you’re making a lot of excuses, but these statements sort of make it sound like because you’re not keen on some of these ideas that you’re going to stick to your old habits. I’m definitely not saying you should eat things you don’t like, or do things you don’t want to do, but (and I know you know this) deciding to make a change means making some sacrifices in this case. By that I mean really controlling your cravings.
I would say that this is probably why a lot of people are overweight! When we think of snacking, we imagine that it only takes up a small portion of our daily intake of calories, when compared to meals; Yet, there are many ailes at the grocery store that have only foods that are purely meant for snacking. When we go to restaurants, we find HUGE portion sizes, cream sauces, fried items, cheese, cheese, and more cheese, things cooked in butter, and enough salt for days of sodium needs.
McB–thank you for those shin exercises. I can do those while I’m at work. I didn’t go to the gym this morning, for fear of making them worse, but I will try to go tomorrow. That would be 5 days for the week. Is that okay to start out, or should I be shooting for every day?
I scanned that website you linked (will look at it more closely later). I think I’m doing something kind of like that already. Since I’m not good at running, when I’m on the treadmill I’ll walk for 4 minutes and then increase the speed and run for a minute (or as long as I can last–it’s usually somewhere between 30 s and a minute).
I understand what Steph means. I’m just trying to be truthful–I’m not going to lie and say that I always eat healthy and love exercising. I know that my reasons are probably bad reasons, but they ARE still my reasons. I welcome suggestions to help me change–I don’t really love the taste of raw veggies, so does anyone have some good healthy dip ideas that would make them more palatable? I love cruncy and salty things–are there any healthy snacks that would satisfy that craving, or am I just out of luck? And yes, I’ll bitch and moan about exercising, but I have managed to go to the gym four times this week. (Whether I can keep that up, however, is another story. THAT’S what I’m worried about–I always start out strong and then taper off.)
5 times this week is a great start! Although, I would not have recommended you start out with that frequency. In a few weeks, if you feel confident you can work it into your routine (and it’s easier to make it a daily habit than this or that day), then feel free. But, don’t do too much. I would say 3 times, 4 tops, is a good start.
Starting out strong, and tapering off, is definitely the most common thing people do. If you’ve ever belonged to a gym, you may have noticed attendance going way up in January (new years resolutions), then going back to normal by Feb or March.
People get so motivated, and so excited to get fit, that they workout too much, and get burned out.
It is very easy to become sore and feel overly fatigued if you overdo it when starting a workout program, which causes you to not want to do it anymore.
Regarding your treadmill work, that’s a good method. I think, though, that it is more like regular interval training. Similar, but still good. I would ask DR on that site I showed you.
Hey Brit!
Keep us posted… We would love to hear how you are doing.
Ha…okay. If I manage to go to the gym tomorrow and Friday, I will have gone to the gym 4 times this week. (Or will it just be three? No…I went to the gym Sunday. That’ll make it four.) The next two weeks, however, will be problematic, as I’ll be going home for a bit until I can move into my apartment for the next school year. Home, for me, is in the middle of the country, with no gyms in sight, so I guess that, as much as I hate it, I’ll have to do my walking/running outside. Blech. Any tips to make that more palatable?
I did look at some diet teas like steph suggested, and I found a diet Snapple tea with peach that didn’t taste too bad, but…because it’s diet, it has aspartame in it, just like my Coke Zero. So is it really any better? Or should I drink the regular tea, because even though it has more calories, it doesn’t have aspartame?
It’s hard for me to do to much else in relation to my diet right now, because as I said before, I’m moving back home for two weeks in just a few days, so right now meals are pretty much whatever cleans out the perishables from the fridge. Heh.
I bought a scale, and I think I’ve lost two pounds? I don’t know. My weight bounces around so much (or maybe I just don’t weigh myself at consistent times) that I don’t know if it’s a real loss or just, like, water weight or something.
When I run outside, I bring music with me (iPod). Before I go running, I make a playlist on my iPod of songs I want to listen to. Then, when running, I don’t stop until I’ve finished all my songs. So typically I’ll choose about 5 or 6 songs that are around 4-5 minutes in length.
Good luck.
Yeah, I have an exercise playlist on my iPod, so I can do that. It’s less that, though, and more the fact that I’ll have to be on the very edge of the road (no sidewalks) which is very awkward, in hot, sticky weather. And I’m not very good at running, so without a treadmill to force me to go a certain speed, I’m pretty sure my walking/running combo will degenerate into just walking. Slowly.
Well, damn.
I am now going to be in my friend’s wedding, which will take place next June. And I just got a digital camera, which means I could take pics of myself and my food, which I could put on my (hypothetical) WordPress site, if someone could show me how in the hell to make one. If I did make a site, could I expect some advice and gentle nagging? (Only gentle, because if get pushed too hard or yelled at too much, my instinctual reaction is to pull back and stop listening.)
Brit – if you’re still around, I would WHOLE-HEARTEDLY recommend sparkpeople.com — it’s totally free, and it’s a great community of people who are all looking to be their healthiest.
Spark has food and exercise trackers and LOTS AND LOTS of people willing to motivate you, nudge you, and just to BE THERE with you while you start making lifestyle changes. They have professional nutritionists, personal trainers, and doctors there to help you too. I just love it, and have lost 20 pounds and kept it off for over a year now. If you go, look for Amandaraqs. That’s me
Amanda–thanks. I’ll keep that in mind.
McB–Oh, this is totally the last thing I need.
http://girlvslife.wordpress.com/
I’m never getting anything done again.