for fat people

  • secondstartot...

    Posts: 1314

    Apr 15, 2014 8:11 AM GMT
    what do I do...I was never in such bad shape ...I havent exercised properly in about 4 years and I have got fat and lazy - I am quite strong as my job is quite physical a lot of heavy lifting and putting
    I used to do a lot of cardio....
    how on earth do I get back into it again.....I know I know Im whinging ...but lol its hard...the older I get the easier it becomes being lazy...and now I am so overweight that it hurts jogging and running etc

    how how how ??? do I get back in the saddle so to speak ?? any tips to re-motivate myself ??
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    Apr 15, 2014 2:18 PM GMT
    When I used to be obese, I didn't notice it at all. But then one day, I got my picture taken for my student ID card and the result was shocking. I couldn't recognize myself. I knew that I had become really fat so I started dieting and doing lotsa cardio.
    Here are some commandments I would follow :
    - you shall not eat anything fatty or sugary without punishing yourself afterwards
    - being skinny is a sign of success, health and ambition
    - what you see in the mirror is more important than your health.

    These are just a few. But it works.
  • secondstartot...

    Posts: 1314

    Apr 15, 2014 2:30 PM GMT
    Davidolce saidWhen I used to be obese, I didn't notice it at all. But then one day, I got my picture taken for my student ID card and the result was shocking. I couldn't recognize myself. I knew that I had become really fat so I started dieting and doing lotsa cardio.
    Here are some commandments I would follow :
    - you shall not eat anything fatty or sugary without punishing yourself afterwards
    - being skinny is a sign of success, health and ambition
    - what you see in the mirror is more important than your health.

    These are just a few. But it works.


    like what ??
    I hate the mirror....
    and I have the reverse everytime I look at my ID card I cry cause it was taken only 4 years ago and some how in this time I managed to put on 30 kilos !
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    Apr 15, 2014 2:55 PM GMT
    Davidolce saidWhen I used to be obese, I didn't notice it at all. But then one day, I got my picture taken for my student ID card and the result was shocking. I couldn't recognize myself. I knew that I had become really fat so I started dieting and doing lotsa cardio.
    Here are some commandments I would follow :
    - you shall not eat anything fatty or sugary without punishing yourself afterwards
    - being skinny is a sign of success, health and ambition
    - what you see in the mirror is more important than your health.

    These are just a few. But it works.



    I don't think that's very good advice...

    I would say watch what you eat, and get exercising. Don't shame yourself for eating a cookie or care more about your looks than your health.
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    Apr 15, 2014 3:01 PM GMT
    calguy456 said
    Davidolce said
    - what you see in the mirror is more important than your health.




    I don't think that's very good advice...

    I would say watch what you eat, and get exercising. Don't shame yourself for eating a cookie or care more about your looks than your health.


    No, David is correct. In the gay world it's not whether or not you feel good but rather if you look good!

    Might I suggest a diet of black coffee, cigarettes, and alcohol. NO SOLID FOOD EVER! I think it's called the Skinny Bitch Diet.

    oh, and some coke if your budget allows.
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    Apr 15, 2014 3:01 PM GMT
    Define what you want, but at the same time define what you really don't want.

    I know a guy who took a photo of his "fat" self and had it made into a life-size poster. He then put sticky notes of his goals around the image of himself. It worked.

    I also read a book by Donald Miller. He rode across the country on a bicycle. Training for it he had to ice his butt. Just remember you will have to "ice your butt" too.
  • secondstartot...

    Posts: 1314

    Apr 15, 2014 3:07 PM GMT
    UndercoverMan said
    calguy456 said
    Davidolce said
    - what you see in the mirror is more important than your health.




    I don't think that's very good advice...

    I would say watch what you eat, and get exercising. Don't shame yourself for eating a cookie or care more about your looks than your health.


    No, David is correct. In the gay world it's not whether or not you feel good but rather if you look good!

    Might I suggest a diet of black coffee, cigarettes, and alcohol. NO SOLID FOOD EVER! I think it's called the Skinny Bitch Diet.


    I did that once years ago....but I was taking diet pills and these drops so I had no appetite a terrible temper and damaged my voice !!....my mom at the time said she would rather i was doing cocaine than the diet pills cause at least on the coke I was funny....

    ok seriously without smoking or the drugs this time...I stopped smoking 7 months ago and drug free since 2007

    I think I must just put a picture of me naked on the fridge door......icon_sad.gif
  • britmed

    Posts: 25

    Apr 15, 2014 3:36 PM GMT
    First I think it's great that you've recognized you are looking to improve your health and get in better shape. Whilst this has cosmetic benefits, you're also looking at a whole range of positives from more energy to increased mood to decreased risk for disease.

    One of the most important steps you need to start with before making any major life adjustment affecting your health is to seek counsel with a GP. Not only can they help guide you towards a safe weight loss approach, but also have years of first hand experience helping others.

    The second step is make a goal. A REALISTIC goal. Some people want to go from 14 stone to 10 stone, which is a 30% weight loss and takes a long time to achieve. It's agreed that at first you should aim to lose at most 10% in a year. This is not to hinder you but actually proven to be more likely to be achieved and sustained without weight regain. Your goal needs to be specific, measurable, achievable, relevant and timely. So with your GP work out what this might entail.

    Third step is food. Now I don't like to tell people who are looking to exercise more to also overhaul their diets. It tends to introduce an unsustainable level of change. That said, be mindful of what you eat and remember that to lose weight you need to eat fewer calories than you burn. Treat yourself, but don't use food as an emotional crutch. If you find yourself getting cravings then have a plan, ie. Before I eat that chocolate bar I will take a 15 minute walk and listen to music and then reassess. Another tip is don't always go for what looks cheap and like a great option. Obviously money is a factor but interestingly it's been shown that because cheap food is cheap, people buy more and then eat more. So you're not saving money anyway. Cheap food also tends to contain more unhealthy ingredients.

    Fourth step: exercise. And it's still all about small steps. We live in a very obesogenic environment. Television, cars, kitchen appliances, smart phones, computers all mean that we use less activity in our day to day lives. A lot of people give up weight loss when they struggle to fit a trip to the gym or a rather intense exercise regime into busy working lives. Instead of that, plan how you can work in a total of 30 minutes of moderate exercise into your day. Park further away from work and walk the rest, use the stairs and not the elevator, hang your clothes to dry rather than use the drier. When you feel ready to increase it a bit try and work in a run or a swim, and reframe this as an enjoyable past time around your work, rather than an unwanted duty.

    Finally it's about looking at your behavior, and how your thoughts influence your behavior. For instance, a lot of people might encounter this situation: they've just started a diet and it's going well but they go out for a meal and someone buys them a cake. They eat the cake and then feel as though they've ruined their diet. They then think that there's no point going swimming tomorrow as they had planned. They then eat more to feed the sense of guilt this gives them. This sort of dichotomous thinking can be curbed by reframing the scenario. Instead of feeling guilty you could enjoy the cake, but ensure that you go swimming tomorrow as part of a well balanced lifestyle.

    A lot of the above could be worked through with a CBT therapist, though many people are averse to counselling. Again it's better to reframe them as more life coaches who can help you evaluate your current beliefs, how they impact on your life, and any potential changes you could make.

    Anyway that was quite long. The important message is small steps, don't run before you can walk, and build things up gradually with a plan. And reward yourself for wanting to change, that's half the battle.
  • Destinharbor

    Posts: 4433

    Apr 15, 2014 3:41 PM GMT
    I totally understand. I moved to Alabama with a job and was there for long enough to get nearly 30 pounds overweight. Everyone was fat so I didn't look too bad by contrast. I moved to Florida and suddenly was out and about shirtless among lean, healthy types. That motivated me.

    Start by reforming your diet to something like 3,000 calories/day. When you get used to that, reduce it down to about 2,200. And start exercising. I like the gym. Some like to run. You'll start getting the motivation from seeing results. Just start and you'll become your own motivation.

    Eat NO Processed food. At all. Ever. That will help.
  • LJay

    Posts: 11612

    Apr 15, 2014 4:01 PM GMT
    Do the things you were told to do when you were in junior high school health class. Eat right. Exercise. Get regular sound sleep.

    Simply observe where you are not doing these things. Too much food from restaurants or packages? Never walk fom place to place or do work around the house? Stay up until 2 and get up at eight and hardly ever feel rested?

    This last one can be a biggie. I have just recently gotten a new CPAP mask and begun sleeping more soundly. What a difference in the blood sugar!

    Good luck.
  • secondstartot...

    Posts: 1314

    Apr 15, 2014 4:02 PM GMT
    you guys are great...I just want to fit into my old clothes again...that can't be unreasonable can it ?
  • mizu5

    Posts: 2599

    Apr 15, 2014 4:11 PM GMT
    Davidolce saidWhen I used to be obese, I didn't notice it at all. But then one day, I got my picture taken for my student ID card and the result was shocking. I couldn't recognize myself. I knew that I had become really fat so I started dieting and doing lotsa cardio.
    Here are some commandments I would follow :
    - you shall not eat anything fatty or sugary without punishing yourself afterwards
    - being skinny is a sign of success, health and ambition
    - what you see in the mirror is more important than your health.

    These are just a few. But it works.


    That sounds like the list I had taped to my mirrorfor the few months before I was hospitalized as a teenager.

    All of that is terrible demotivating advice. It sounds like a pro-ana website mantra.
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    Apr 15, 2014 4:53 PM GMT
    mizu5 said
    Davidolce saidWhen I used to be obese, I didn't notice it at all. But then one day, I got my picture taken for my student ID card and the result was shocking. I couldn't recognize myself. I knew that I had become really fat so I started dieting and doing lotsa cardio.
    Here are some commandments I would follow :
    - you shall not eat anything fatty or sugary without punishing yourself afterwards
    - being skinny is a sign of success, health and ambition
    - what you see in the mirror is more important than your health.

    These are just a few. But it works.


    That sounds like the list I had taped to my mirrorfor the few months before I was hospitalized as a teenager.

    All of that is terrible demotivating advice. It sounds like a pro-ana website mantra.


    LOL I agree.

    Love you David but that is some pro-ana thinspo website shit right there.

    I don't think he's after looking like this icon_lol.gif

    molsen.jpg
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    Apr 15, 2014 5:04 PM GMT
    I am having the same problem as you OP. I went back to school and have gotten so out of shape. I finally started hitting the gym again about a month ago, while I am there I feel so lethargic and have to force myself to do anything. I can usually push myself to stay about an hour and that's it. I keep telling myself to take small steps. The best way I make myself stay longer is going to look at my poochy belly and flabby ass in the mirror. Sadly though, I still haven't seen any improvements
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    Apr 15, 2014 5:17 PM GMT
    What you really need to do is sit down and make some concrete goals. Weight is one thing, what about body fat % or waist size? Reducing bad habits, or improving performance goals such as completing a 5K or getting to a 190lb overhead press.

    Then, search for guides, apps, people who can make those goals a reality, to motivate you, and keep you accountable. For example, if you want to run a 5K, there's a program called couch to 5k with apps on your phone that will help you reach your goal.

    If you don't have a specific goal, it's going to be difficult to gauge where you at and it will be easier to lose motivation. Hope this helps.
  • FireDoor211

    Posts: 1030

    Apr 15, 2014 5:58 PM GMT
    I've let myself go, and gotten myself back a few times. It's only as hard as you make it. If you want it, you'll make the effort to get it back. There is so much information out there about the subject but really you only need to do one thing. Get back to it. Get back to working out. Use a calorie tracker, Define clear work out goals, quit making excuses and quit listening to your fat friends tell you "you look fine". It's your body, you know what it can do and what to expect from it. It's always hard getting back into it, but the more you do it the easier it gets. Soon enough it becomes habit and it's harder to not go to the gym than it is to go.
  • buddycat

    Posts: 1874

    Apr 15, 2014 6:30 PM GMT
    I dropped 30 pounds recently in about 90 days and even did this through the holidays eating sweets. First, it is important that you want it. This is not something anyone can do for you. You need to discover what foods you are eating when that are making you fat. I have a cake with my coffee in the morning like a muffin or honey or cinnamon bun. Something I didn't want to give up. My main problem is what I ate at night which were high in carbs and fat. Building muscle is important since I heard that muscle burns calories even while you sit. Cardio is also important. Instead of sitting on a sofa watching TV, purchase an exercise bike and sit on that. I am currently 37 pounds lighter and have some muscle and it didn't feel like it was such an effort after I made changes and stuck by them. If running is too much right now, try walking. I did that and ate healthy choice meals at night and went down from my peak of 249. I myself have been told I let myself go, since I was thin before. Quitting smoking didn't help. I am currently at 187 with only a little bit of a belly fat left.
  • secondstartot...

    Posts: 1314

    Apr 15, 2014 6:57 PM GMT
    thanks RJ cheerleaders ....
    Im going to have to do it...and just by the way...im not doing this for "the gays" icon_biggrin.gif.....its really my heart Im suddenly worried about because Im out of breathe way more than I think I should be..secondly I want to be trim for the next show my local community theater is putting on ...and lastly have you any idea the shit they make for fat people to wear ??
  • FireDoor211

    Posts: 1030

    Apr 15, 2014 7:13 PM GMT
    Oh yeah dude, if u're getting out if breath get to it. Cardio is your best friend.
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    Apr 15, 2014 7:17 PM GMT
    I've noticed that whenever I work out strictly to improve my looks, it never lasts more than a few months at most and I end up becoming lazier than ever. I've also noticed worse results when I tried doing exercises and following diet that would help me get into better shape, but are not necessarily enjoyable by my definition.

    As of late last year, I started changing my workout routine to include the type of exercises that I was most comfortable with and even enjoyed doing. For one, I know jogging for a long time isn't ideal for bulking up, but I found it was more effective than HIIT for stress-relief and other therapeutic effects, so I started incorporating more lengthy cardio exercises in my workouts. I also started doing less body-weight exercises and more machine-supported ones because I was just more comfortable with doing the latter. The workouts I've been doing for the past couple months now is far from ideal for achieving a good looking body in an efficient manner, but I've never enjoyed going to the gym more than I do now.

    I honestly think that it is more important that people get into the habit of going to the gym regularly first by doing the types of exercises they actually enjoy doing and are comfortable with. So here is a list of few things I'd recommend for someone who has just started going to the gym/wants to get back into it again.

    1. Try different exercises and stick with the ones you feel most familiar with/can enjoy

    2. Don't try to challenge yourself too much at the start. Prioritize on familiarizing yourself with the exercises and the gym environment first.

    3. Try to find exercises that work in conjunction with what you have to deal with on a daily basis. If you work in a high-pressured, stressful environment, pick up an exercise that is therapeutic. If you find your work unchallenging and dull, pick up an exercise that will challenge you and make you want to improve.

    4. Make sure you actually like the gym that you go to - not just the environment, but the people who go there as well.

    5. Make sure you are giving yourself time to adapt to going to the gym more often. Try going 2-3 times a week at first, and gradually increase that number as you become more familiar with working out and going to the gym in general.

    As for dieting, I'd recommend picking up a diet and customizing it so that it can work with your current situation. There is nothing worse than just picking a diet and strictly adhering to it from the start - I find doing things rashly like that are often unsustainable. I personally coordinate what I eat with what i am expected to do at certain time of the day. Since I am not very active during the day, I usually stick to low-carb, high fat/protein diet for breakfast and lunch. For dinner, I eat carbs because I usually work out late at night, and I also eat another meal after working out that has carbs and protein. Complex carbs are the best because they take awhile to digest and it will help you feel less hungry throughout the day (so less binging).

    I hope this will help. Good luck!
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    Apr 15, 2014 7:48 PM GMT
    I think you just got to get started. Once you see even a small amount of weight loss total diet mode will kick in.

    go through the house and toss out all the junk food and alcohol. Make our lunch for work.
  • ThatSwimmerGu...

    Posts: 3755

    Apr 15, 2014 7:59 PM GMT
    Start with something small. Even if it is a mile walk with random jogging. Also start eating better. A place to start is no soda, and avoid fast food.
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    Apr 15, 2014 9:01 PM GMT
    Boet, if you don't buy it, you can't eat it. So make sure you never go shopping when you're hungry.

    As far as meals go, eat often (like 6 small meals a day) as opposed to 3. Try to eat protein regularly (along with plenty of veg) because protein makes you feel fuller for longer, and follow your meal with a glass of water, because i think a lot of people's bodies confuse hunger for thirst.

    My last bit of advice is to go to a gym and get a personal trainer - not every day, but once a week. Yes they are expensive, but i have to say my body changed a lot when i had someone pushing me to do more! After a while I learned to consider "snack food" in terms of the number of minutes on the treadmill it would take to burn it off...

    Good luck with the challenge & keep us posted on your progress!


  • Posted by a hidden member.
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    Apr 15, 2014 9:08 PM GMT
    The best bit of advice I got when I noticed my stomach starting to stick out is that people often mistake thirst for hunger so when I'm 'hungry' i down a pint of water first and then wait to see if I actually am hungry. If you drink 3 litres of water a day minimum you will eat less.

    Also if you lift weights and build some muscle it increases your metabolic resting rate which will help you with creating a calorie deficit because you'll burn more calories even when you're not exercising.
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    Apr 16, 2014 3:54 AM GMT
    This is just me, but I think it's beneficial to focus more on reaching an athletic accomplishment than an aesthetic accomplishment. Is there any sports you like? I got into martial arts 5 years ago and it really motivated me to try my best to increase my strength, stamina, agility, etc. Before I knew it, I was getting in better shape. I picked up on better eating habits to support my training and the results kept
    improving.