Weight loss? :( please help

Question

I'm 188 pounds now, I was 210 about 2 months ago, and I want to lose more weight. but its hard I work a min wage job and I live in a place that sucks away all my money. I eat healthy and get to walk around all day at work yet I'm gaining weight. what are at home exercises I can do?  I know people might say I should go for runs outside.. but if your in shape and think the whole world should be then think the last time you were outside and you say a bigger person having a hard time how did you react. I have had people tell me id never get thin, I was a whale, a hippo.. I had one guy smile and ask my number... after that encouragement I lost 70 pounds.. but obv I gained it back. but what I'm saying is its hard to run outside with judgmental people everywhere!

eldamien · Accepted Answer

Who cares what people think? Get out there and run.

Also, swimming is a GREAT way to lose weight and it helps a lot if you have insecurity issues. Swimming is a full body, low resistance workout, while running is very high impact and can hurt you in the long run.

Go to Wal-Mart and stock up on Clif Bars. You can get boxes of them for a few bucks. Make sure that you don't eat after 8pm, regardless of when you go to bed. When you wake up, have a Clif bar within 30 minutes of waking up. This kick-starts your metabolism and starts the day off right.

Drink LOTS OF WATER. Anytime you would reach for a soda, have a bottle of water handy instead. You can get water flavor packs at any grocery store that you can add to bottled water to get a healthy but calorie-free taste to your water. You should be drinking 2 litres a day at minimum. You can get 2 1-litre bottles of Smart Water at most Arco stations 2 for $3, but it doesn't have to be a brand name.

Stay away from fast food or any processed food, but eat regularly. If you have to take some stuff to work with you, do it. Avoid fast food chains permanently, don't even go there to "reward" yourself. if you want to know why, go watch the movie "Super Size Me" for free on YouTube.

You can get microwave meals at Wal-Mart for a buck each. You might feel hungry after lunch if you were used to fast food, this is normal. You're shorting the calories that you're used to in order to manage your weight loss.

Also, You should be having a snack every few hours to keep your "furnace" going. Also, doing quick workouts throughout the day will help - air squats are one great way to get your heart rate up. Doing this a few times a day will keep your heart rate up and contribute to the calories you burn all day long.

Lastly, FOCUS on the you that you're GOING to be, not the you that you are now. Keep the goal in mind. If people make fun of you, remember how much more SWEET its going to be when you rub your body transformation in their faces. People that make fun of other people that are trying to better themselves - those people are insecure, shallow losers that have no self-respect. They try to tear you down to make themselves feel better. Don't let someone elses insecurities determine YOUR life. Let those unhappy losers stay unhappy while you make the changes you want to see in your life.

remember too anything over 2 pounds a week is "dramatic weight loss" and can be unhealthy. Think long-term transformation, not short-term gains. Stick with it and you'll get there.

BoobMan · Accepted Answer

Honestly, the vast majority of people aren't outside judging people who run. So try not to worry about that. The best thing to do is START SLOW. The good news is that the first pounds you'll lose are the easiest to lose and you can do that by just being really disciplined about what you eat and getting ANY physical activity in. So here's what my plan would be:

Start by making smal but sustainable changes to your diet. The first of these should be to eat a protein rich breakfast every morning. Second should be to cut out sweetened drinks. Third should be to get a good mix of vegetables, proteins and complex carbs and to avoid a ton of simple carbs. Lastly, to make sure you stick with it, give yourself one day a week to eat ANYTHING you want. This will help spike your metabolism on occasion so it doesn't shut down and slow your progress. But only do this once a week (like maybe Saturdays).

If you do JUST THAT for a few weeks, you should lose weight. Then you can add some walking (you don't even have to run) and then some simple weight training to build muscle (which burns fat).

Good luck!

Nannao · Accepted Answer

there are several things you can do to help with weight loss one little known fact about losing weight is that eventually no matter how strict your diet and/or exercise program there will come a time when your weight will level out and if your doing more exercise than you used to you WILL gain weight since muscle weighs more than fat. That said when it comes to dieting and exercise you want to mix up things designate one day a week for a "binge day" this does not mean gorge yourself on a bunch of junk food but DO eat things you wouldn't normally be "allowed" to have one day a eat that slice of chocolate cake you've been craving have some pizza but DON'T over indulge when you follow a very strict diet you eventually send your body into starvation mode which causes you to store fat. while exercising you want to follow a similar principle speed walk until it starts to become difficult to breath then slow down to a normal walk until your breathing returns to normal then speed walk until breathing is difficult then slow down again repeat this method until your exercise session is over vary the intensity of your exercise no matter what kind of exercise it is walking, swimming, jogging, lifting weights. this method of exercise will tone muscle more than bulk it so you will continue to slim down with out gaining as much weight it will also allow you to build up your endurance so that you can do the more intensive exercises later.

Aries77 · Accepted Answer

Stretch every day

meditate

get 7-9 hours sleep.

Rest is really important.

Stress causes weight gain, so Yoga/meditation really helps calm you down and boost your confidence because 1) it pushes your limits. You will be horrible the first few time you do yoga but with time you will build your strength and with that confidence and proper posture follows. 2) you will know yourself better too, testing your limits will show you what your are capable, and that is A LOT! :)

don't worry about what people say, focus on your dream your goals.

There are lots of video on how to meditate.

Ignore downer names, you really do not need that negative energy. Stay positive, and learn to love every part of you.

I also surround myself with people who are also committed to a healthy lifestyle. So surround yourself in the idea, and like minded people.

See your goal, and feel it. It will be VERY difficult to lose weight but what's the point of living an easy life...it gets boring.

When you work your ass off to get to where you wanna be, it feel SOO GOOD when you finally get to that point...And you WILL get there.

<3

funkadelic5 · Answer

Tips to make you skinny:

1. Don't eat breakfast. modern scientific research actually promotes moderate fasting as the healthiest way to live.

2. Don't snack. It's way too easy to munch away too many calories in the day just eating food because you're bored and it tastes good. Save it for 2 big meals a day - lunch and dinner, where you can eat delicious food to fill you up when you're actually hungry.

3. Eat high protein. Studies show protein is the most satiating macronutrient, and eating it helps to retain the most muscle mass during periods of weight loss. (This is a very good thing, even for girls!)

4. Eat organic. Don't buy things that have tons of chemicals in them. The best and healthiest things you can possibly eat are things that you can find in nature. Fresh fruits and vegetables, fresh meat, nuts, berries, etc.

5. Take supplements. Even the healthiest of us will probably not get all our recommended daily value of every vitamin and mineral. Your body needs these chemical to function properly. Taking a daily multi-vitamin and fish oil is extremely beneficial for maintaining good health, especially for most of us who can't manage eat healthy at every meal.

6. Drink lots of water. Your body requires water for virtually every biological process, and your body suffers drastically when it doesn't get enough of it. Making sure to stay hydrated has a huge impact on your overall health and well-being.

7. Strength train. Performing strength training helps promote muscle gain - which leads to that "lean" look in both men AND women. It also has a strong effect on the body's hormones that promotes weight loss. Even a simple regiment of doing push-ups, pull-ups, crunches, and dumbbell movements can be extremely effective - no gym membership necessary.

8. Do cardio. No matter what it is, when you get your heart pumping, your body burns calories and produces fat-burning hormones. The most important function of cardio, at least to me, is not even the ability to burn fat directly but its amazing ability to alleviate stress - and thus make all the other aspects of my life more manageable.

mikeb79 · Answer

How to lose weight? It's very simple in concept: burn more calories than you consume.

You lost 70 lbs. Why did you gain it back? How did that happen? When you were losing weight, you were burning more calories than you were consuming. When that changed, you started gaining.

Does it have to do with habit? I think it does at least in part. You have certain eating habits, and you have certain habitual thoughts about excercise, namely that there's something bad about working out if you're not fit (especially if people can see you).

Perhaps for you, food is pleasurable, and excercise is painful. You go for the pleasure, and you avoid the pain.

So, losing weight will be extremely hard (especially the part about eating less). It will require you to change your lifestyle, which means that you'll need to change a whole slew of habits and replace them with new habits that produce the results you like.

I think changing these habits will be a huge challenge for you, but I also think you are more than capable.

chrisnness08 · Answer

First off its good you have encouragement. That's the first step. Next step is thinking about insecurities like running outside. Yea there is judgement, where ever you go no matter how you look there will always be judgement. But there are great workout dvds out there that can help you get some really good cardio at home. You need vigorous cardio to get your metabolism in a jump start. Then after that you will get some serious weight off. I was like you to, but as anyone that knows nutrition and weight loss knows you need some heavy cardio to get any good results. So if you can get over the "judgement" people throw at you if you can get you self outside and hitting some jogging then that is a great free way to loose weight. I was once that big guy trying to hit the pavement and yes people judged me. But really that just pushed me to finish my run faster and harder and it actually helped me loose weight in the long run. Just think about how hot you will look a few weeks down the road and how good you will fee. Imagine the goal of people looking at you as you are now compared to how you will look later. Then like everyone on here says you gotta limit your snacks and if you will snack take in some protein bars, nuts, fresh fruits and veggies. Good luck! and Utilize your local search engine. There are great nutrition websites out there that can help you plan out your diet plan. You can do it!

Hidden_P · Answer

Don't be so hard on yourself!

I'm in the same boat as you, I weigh about the same as you, and I'm trying to lose weight atm. I'm cutting out the carbs in the week and weekend limiting how much I have. So, switch to whole grain/high fibre bread, no potato, and have a high protein diet. Cheese, butter, etc, is all still allowed :)

I work out at the gym 3-4 times a week and I work at the weekend.

Granted my weight loss isn't amazing, but weight loss for me has always been lose a bit, stable. Lose a bit, level out. Like steps!

If you want to lose weight for GOOD, do it slowly. I have a friend who lost 126lb in a year, but she is yo-yoing now.

When I couldn't get to the gym, I found this website was really good. It was a great work out! link There's diets on there as well, so many exercises to chose from, and she goes through everything with you.

As for the running thing... end of the day, they can be as judgmental as they like (though they won't) but you are DOING something about it! You can run on by and think "ha you're going to be fat when you're older" :P

Best of luck!

theydidntnameme · Answer

you should try running at the park. you'll be running on grass and its way easier on the joints then running on the sidewalk. and you are 18-24, you should know by now not to worry about what other people think. but just in case you dont... don't worry about what other people think! we all sucked at everything in the beginning, whether it was learning how to read, drive, or ask someone out on a date. you just have to keep working at it and ignore everyone telling you that you suck. use those people as motivation to keep pushing.

"but if your in shape and think the whole world should be then think the last time you were outside and you say a bigger person having a hard time how did you react."

i thought to myself great. that's someone who has a goal and is working to achieve it. there needs to be more people in the world like them.

if I didn't manage to convince you to run outside, then try getting a jump rope. its cardio work and it can be done in your backyard. in the beginning you will spend more time learning how to jump without screwing up then getting an actual workout. but like I said above, just keep at it and you'll be able to jump with coordination, and you'll start getting good exercise. and you can keep jump rope interesting and fun by learning different ways to jump, like jumping on 1 foot, alternating, backwards, crossing your arms, or any combination you can think of. that's the best advice I can give.. good luck I know you can do it :)

FlightAuror2 · Answer

I'm in much the same situation... Last summer I weighed 255 lbs, by the start of my final semester of college (which was the fall, for me) I'd gotten down to 220 and I'm now hovering between 205 and 210 (I fluctuate in that area). I've been told that 190 for me would be good, but I'm glad that I've been able to keep in this region without gaining weight back. I've heard that weighing yourself daily, even without exercise, can help at least maintain a weight.

There is one small contradiction I found in your description, though, and that's that you claim to eat healthily, walk all day at work, yet you're gaining weight... Those three factors don't quite add up if you ask me... There's clearly an imbalance somewhere. It may be that you are eating healthily, but your portions may not be quite right. I know it sounds absurd, but maybe try finding smaller plates, it'll look like you've got more food on it, while eating less. Also, leaving the food in the kitchen and eating away from it has helped to stifle over-eating, according to John Tesh's radio show.

I don't exercise either, mostly because of the things you mention - I don't want to be running somewhere and have some muscled up gym rat start telling me to work harder because I'm fat or something like that. I don't want to be ripped, I just want to finally be rid of this fat. It can be hard to find understanding people, but if you're truly doing it for yourself, then their opinions won't affect you as much as they do. And they clearly do. Losing 70 lbs after 1 encouraging event? You're clearly able to motivate yourself, so get off the computer, and good luck to you!

Anonymous · Answer

There's a lot of advice out there on how to blast away fat with diet & exercise, but listen to someone who's been exactly where you are: apply for health care, go to an endocrinologist, check to see if you have ANY food allergies (and if so, even low level allergies, eliminate them completely from your diet), check your hormone levels but strictly review any meds your physician wants to put you on BEFORE you take them, check and make sure you don't have adrenal fatigue (which, if you do, there's a great diet plan to help), wean yourself carefully off caffeine and then go off it entirely (at least for a while), and here's one that really helped--separate your proteins from starches. Proteins require an acid digestive environment and starches require an alkali, so when you eat them together, your digestive enzyme are neutralized and the food can't be properly digested. If you can't afford an endocrynologist, try the adrenal fatigue diet anyway. If you can't afford an allergist, try the pulse test on yoursel. Try the gluten-free diet and if all else fails, the vegan diet. I know it sounds like a lot, but if you're really serious about stopping the weight gain and hopefully reversing it, you need to check all your bases.

MzNatalie · Answer

Its all about calories. Pay attention to them and don't eat more than 1200 to 1500 a day. One 16 ounce pop is 200 calories. A 8 ounce glass of grape juice is about 90. One small sandwich with two slices of ham low cal mayo and mustard is 170. It adds up fast but DONT STOP walking or exercising either. Quit drinking anything but water and eat even healthier. What good is a salad (calorie wise) if your pouring 500 calories in dressing on it and showering it down with a 200 calorie drink only to be hungry three hours later?

peace-love-couture · Answer

1)I PROMISE, PROMISE, PROMISE you, those of us who run outside DO NOT CARE. I promise! I go running outside on a regular basis, and there are a few "regulars" and we DON'T care. I personally make sure to be aware of those around me only for safety reasons, as do other walkers and runners. We aren't looking down on people who are trying to lose weight, who are big, small or medium, young or old. If YOU want to go running outside, please do it. Don't let your paranoia stop you.

2)Perhaps you could start running only once a week and on the other days, use workout videos. Then, progress to running twice a week, then 3x a week and if you're comfortable with running you can go beyond that, but I'd suggest you not run more than 3x a week because 1)you're going to want to keep things fun and fresh and 2)they say it's bad for knees and joints

3)Congratulations on your weight loss! You had the power to lose weight, you have the power to ignore other people and do whatever the fudge you want

kheserthorpe · Answer

First of all screw the judgmental people. You work out, in a year, they'll still be bitches and jerks, but you'll be hot.

Running is good for long steady state.

Resistance work is really useful too. You can do a ton with bodyweight, you just have to tweak the exercise variant to meet your needs:

for legs: squats -> pistol variations

core -> crunch/plank variations

chest/triceps -> pushup variations

biceps/back -> pullup variations

shoulders -> some gain from pushups, also handstand pushup progressions.

Icechip · Answer

3500 calories is one pound of fat.   Eat less calories till you get to a point where you don't gain any weight from the amount of food you eat.  Keeping that the same along with the same exercise if you drop another 500 calories a day from that diet then you would lose one pound of fat a week.  7 days * 500 calories = 3500 calories a week.  It's all about burning more calories than consuming them.  Also there is your basal metabolic rate which is the amount of calories you burn for sitting in bed all day and doing nothing.  So if you know your BMR and add exercise on top of that and check it against your calorie intake .

nermalinda · Answer

This is a great site with tons of forums, support, tools trackers, calculators. Pretty much everything you need.  You can get a great workout in your house. I would suggest working out every day for about half an hour. Do something that increases your strength. Like pilates and bodyweight exercises.  Nutrition is what will make you burn fat, and exercise will tone your body. Don't give up and focus on making small changes over time that you can stick with. The time is going to pass anyway, so there's no need to be in a rush. Fast weight loss is usually gained back. Just use that site to watch what you eat and let it happen.

Anonymous · Answer

First off, congrats with your weight loss! :-)

Screw what other people think. You have to do this for *you.*

The best thing you can do is eat healthily. Practicing good nutrition will be your best weapon in this fight against weight loss. Drink plenty of water, some green tea to boost your metabolism when you're craving something sweet to drink instead of soda, eat whole grain cereal, oatmeal, protein, boiled chicken, veggies, fruits, salads, low fat yogurt.

For exercise, there are plenty of things you can do at home, without a gym, if you're on a budget. Go for a run 3x a week for 45 minutes. Do the stairs multiple times. Crunches. Planks. Squats. Lunges. Jump roping (even without a jump rope is still the same cardio).

CorneliaisPretty · Answer

either your gaining muscle mass, which would be why you would be gaining weight according to a scale, or your eating healthy, but your portions are to big and/or too frequent.

oh and drinking lots of water(min.8 glasses a day) helps.

take it from someone who knows.(lost 45 pounds and kept it off!:) )

arhoward22 · Answer

Try 1200 calories a day and if you have a park near you walk 3 to 4 miles a day 7 days a week.  You will lose 2 lbs a week which is the healthy way to do it.  In order to lose weight you must give up all unhealthy food try lots of veg's, whole grains, lots of fiber, tuna, salmon.  Red meat and fried foods is what really will put the weight on.  I do know I was 196 lbs in June and now I'm at 143 as of today, and I just had surgery 3 weeks ago so I would have already been at my target weight but medical issues prevented me from exercising, however I'm still losing a lb. a week.  I hope this helps and I wish you the best of luck, but if you are doing it for the right reason and stick with it the lbs will start fading away and your body will really appreciate the change you made.

Standingpretty · Answer

Keep going! Going down from 210 to 188 is a great start. Screw people who judge, it proves they have nothing better to do with their lives! People may stare but they will be staring in a different way soon. Comcast has free workouts on demand that are really good and so does youtube. Cutting out bread is also really effective and makes you lose weight quickly ( and when I say bread, I mean all wheat products). Good luck!

wolfgang · Answer

dont starve >>>eat health food >>>>>>NO JUNKS AND COLD BEVERAGES LIKE COKE .

do cardio exercise's...drink fruit juices ...do not have heavy meals ,eat little health food a lot of times ...

consult a nutritionist.

does not help check your thyroid profile

peace

take care

source : I am a health care professional

ncsquirll99 · Answer

Honestly if you don't eat as much you will not gain weight. Weight only comes from eating (and a bit of water and such) But I promise if you cut back on your eating and continue to exercise you will be pleased with the results.. but you have to be willing to be hungry. Also - try the insanity work out. IT IS AMAZING

suavaye · Answer

join a gym. there's no shame in any person of any weight going to the gym and working their ass off. don't feel bad if yu see little stick figure models in there of big strong guys, just do you and go at your own pace and work towards your goals. eating right helps too. I recommend special k cereal, I ate this for a week straight for breakfast and mid day snack and lost 5 pounds

ryanrhino · Answer

You on a Diet Workout is a tough set of workouts that you can do. It teaches you balance and there are varying degrees of difficulty.

You have to make a life change and not just diet. I lost 60 pounds, gained it back and now I'm losing it back slower, because, as my friend told me, "It's a long process, with small gains and losses." If you truly take the time to decide to change, you can't be beat!

Weight loss? :( please help

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