I have been very unhealthy for the past 5 months , what can I do to get back on the track?

[Anonymous]

Hello guys, I am 22 years old and I have been going to college for 3 years and so been living alone for 3 years now. Until I was 17 I was a very little bit chubby but I was eating healthy since I was living with parents. When I turned 18 I started going to the gym and I became very fit and continued doing fitness, even when I started college at 19 years old and then covid happened I still exercised at home. But unfortunately 5 months ago for the first time in my life I got depression (because of college and exams) and I started to eat so much junk ( I gained literaly 15 kg), my weight has never been that high in my life. I almost didn't eat vegetables and fruits the last 5 months, only junk. Now that I am thankfully recovering on my own, I wanted to start again exercising and eating healthy. I wanted to do a 13 minutes easy workout online I used to do before and It was so easy for me that I could do the whole workout 4 times. This workout is made of 3 sets and leave the full workouts 4 times I could barely finish the first set in the first time I did it. I thought I was going to have a heart attack. It made me so sad I have no words to explain, it took my motivation away, I wasn't expecting it to be easy but I didn't think it would be like this. Do you have any advice for me? Any easy workout you could advice me. Thanks in advance

[youngmix]

First, get your meal plan in line, and learn to prepare your week ahead of time.
Doing this will guarantee that you will have healthy meals. and give you greater control over portioning. This will include creating a purchase list, a 1 week meal list, and a prep plan. Getting your meals in line will support exercising and getting healthy.

Equipment:
>Pressure cooker (instapot is great)
>steamer basket
> a stainless steel pot to put the steamer into and cook your oatmeal in bulk, and smaller one to cook your quinoa and soups.
>blender for your shakes

Purchases:
>blueberries (some kind of berry and fruit)
>two dinners worth of sea life. Salmon, sardines, or muscles are best. Some tuna is good as well, but the mercury content can be terrible. Do your own research on it, and make your own choice.
>garbanzo beans.
>ready to go lettuce, preferably a spring mix or 50/50. It's prewashed, but I recommend that you still wash it. The most experienced lawyer concerning food poisoning cases recommends that you still wash it as well.
>sweet potatoes, broccoli, asparagus, and tomatoes.
>kale, preferably dino kale.
>mushrooms
>If you don't have onions, buy some.
>veggies for snacking, like carrots, cherry tomatoes, cauliflower, and celery. All of this can go into your salads as well.
>raisins for salad and snacking.
>quinoa
>eggs
>honey
>deli/german mustard
>100% lime juice, not lime juice to drink.
>basic spices if you don't have any
>apple cider vinegar
>coconut oil. virgin or not, doesn't matter for this. It's your new cooking oil.
>canned diced tomatoes
>plain or vanilla yogurt.
>fruit for your yogurt
>smoothy ingredients (I'll have links to recipes later)
>hummus ingredients (besides the aforementioned garbanzo beans)
>no sugar added peanut butter

Your Weekend prep (Doesn't have to be weekend, just pick a day and do it):
Use a blender, and make a bunch of healthy shakes. This can be your breakfast on some days, and will be your lunch every day.
If you can, cook a large batch of oatmeal on the weekend as well. This will be an easy and healthy breakfast for the week. Use oat groats or steel cut oats, not instant oatmeal.
>Boil 3 to 5 eggs. These can be your snacks or supplement other meals.
>Soak some garbanzo beans/chick peas (same thing) for 24 hours, then put them in a container. The amount depends upon what you are making with them. I recommend a stew or soup, and hummus. Hummus is great for a quick lunch.

Meal plan:
Breakfast, lunch. and snacks are easy. It's going to be the oatmeal, eggs, snack veggies, hummus, and shakes that you prepared. Here is the dinner list:

sat leftovers
sun leftovers or a large shake
mon salmon, kale, sweet potatoes, broccoli, asparagus
tue bean meal (garbanzo in your case)
wed salad (put garbanzos, tomatoes, shredded carrots, diced celery, raisins)
thu sardines or muscle (oysters or clams) dish
fri A single dinner meal of whatever you want, in moderation. No fast food.

Start there, and replace menu items with similar dishes. Trade lentils for garbanzo, change the ingredients of your salad, trade sardines for tuna, change salmon for some other healthy fish.

My shakes have:
>protein whey powder
>spirulina
>blueberries
>almond milk
>pure coco powder, no sugar added
>orange juice
>reishi mushroom powder

Salmon recipe: I spread olive or coconut oil on a cookie sheet, add the asparagus on the sides, place the mushrooms on the asparagus, put a chopped bed of kale in the middle, cut the salmon into steaks, put the steaks on the kale, dress the salmon with a line of honey, a touch of lime juice, spread a bit of german mustard on top, and add a dash of old bay seasoning and oregano. I then drizzle olive oil over the asparagus, then salt and pepper them with the mushrooms.
Bake at 200C for about 15 or 16 minutes. It dries out easily, so be punctual. Some of the kale will be crunchy, eat it all.

If you would like, I can send you a couple other personal recipes, and a second weekly plan with different meals. I always get 2 portions of sea food, a bean dish, and a salad.

Other recipes for this meal and grocery set:
https://www.eatwell101.com/chickpea-kale-tomato-soup-recipe
https://www.asianinamericamag.com/sardines-spinach-and-tomatoes-soup-sabo-tacsyapu-na/

[youngmix]

As for exercise, just do you old workout. If you can't finish, just do what you can, and try the next day, or after your soreness heals. Just keep doing as much as you can, maybe take a longer break between sets to do more of the workout. Eventually, you will finish the workout like before.

[shaysh87]

1. you can't lose weight if you don't sleep enough or overly stressed.
2. Reduce amount of carbs. Its not the chips that is making you fat, its the carbs and the sugar.

3. If a workout is too hard for you. I suggest doing less reps, more breaks or do a modified version of the exercise. But always finish the exercise video regardless of how many breaks you take. Eventually the exercise will get easier.

4. Look for ways to sneak in exercise. Such as stop taking the elevator and using the stairs. Instead of ordering food delivery, walk to the location. When you have spend 2 hours studying, go run up and down the stairs for 10 minutes. You must be sweaty to lose weight.
5. Do not eat meals before you go to sleep. This leads to massive weight gain because your body won't burn the meal off while you're sleeping.
6. Reduce portion sizes. You might feel hungry at first but trust me, your belly and brain is retrainable. You can train your brain to be full eating a smaller portion size. Its something you need to get used to.
7. Learn how to prepare a nice good tasting salad. Go for a salad dressing that is not too fatty but also taste good. Not all salads taste like shit.

[ohshee]

First thing you have to do is smile about it I think in one way or another every single one of us has been through this and you have to smile about it it's just a challenge do you get to challenge yourself that's all it's not that big of a deal the best thing is is you have accepted it you have said it out loud to everybody and that right there is the hardest part is to acknowledge something tell everybody about it so now you have to do something when you're ready if you want to do yourself something really really good in more ways than one if you commit yourself 30 minutes a day for 30 days I will guarantee you you will tone right up if you walk 30 minutes a day at a fast pace you don't get your arms moving and walk fast drink lots of water eat fruits and vegetables no soda water I guarantee you your old body will tone I mean every inch of your body will tone right up but you have to walk fast at a good Pace at least 30 minutes a day if you were to do two sets of 30 minutes a day you won't believe what you will look like in 30 days every inch of your body will tone even your nose your ears your toes things that you would not expect but everything tightens up at the same time if you breathe through your nose inhale through your nose and exhale through your mouth you're getting oxygen real oxygen to your brain your blood your vessels everything you can't get Oxygen by breathing through your mouth you have to get it through your nose that will make you start to think completely different it will make you happier it will make you more confident being out in the sun getting a suntan and doing your own thing for 30 minutes a day it will change your life for the best I say go for it and I say if you do go for please let me know because I want to be a part of it I want to see what you look like in 30 days everybody asked this question what can I do to get in shape and I tell them but not one of them has followed through 5 months later they asked the same question

[Levin]

Your change of diet will do a lot of the work. And the change of mindset. Don't forget to get lots of nourishing sleep, too.

Your body works on habits. If you're used to bad habits, it'll take a little while for your body to adjust. So don't become too despondent.

Anyway, the best exercises are always walking and jogging.

Whenever I'm ill, I still go for long walks. And whenever I get back to working out, I always go for jogs before lifting weights. Just go for a slow paced jog outside. Jog for say 3 minutes, rest, then another 3 minutes, and repeat. You will have to build your stamina up. It will take days and weeks but you will get there.

Your exercise selection is too heavy. Check out some yoga, youtube videos have a routine. Search for a beginners routine. It will help you become in tune with your body and what it needs, and they're usually lighter than a burning out workout.

[hypojoe]

Use what you just had happened as motivation you can walk this weight off just dont loose track of what your goal is and if needed set several goals once one goal is reached it will help keep you motivated and dont let a set back stop you set backs happen

[exitseven]

okay- you went off the rails a little bit. Clean up your diet and continue to workout. Don;t expect it all to come back right away but it won;t be long before you are doing your old workout and losing some weight. Dont; be discouraged. It happens. I underwent surgery last year and had to take 4 or 5 months off from working out. I am still mounting my comeback.

[Sonorous]

Here's a Google Doc I made for someone on reddit to ignore. So maybe it can help you. 🤣

[jshm2]

Go for long 15-30 minute walks every day/evening first, kiddo.

No point doing workouts if your system can't sustain it.

Also, cut the cars and sugar down.

[RuthlessAggression]

The past 5 months was the end of winter here in Cleveland which means we all get pretty unhealthy, trying to stay warm and all that. The best thing to do is just eat healthy, sleep well, and exercise. But remember, you gotta work too

[jennifer_bloom]

Combine coffee with lemon juice or eat yogurt immediately after eating apple.

[Fireguy17]

Eat healthier, get more sleep, cut back on alcohol, sweets drink more water.

[zagor]

Get your diet under control, not just how much but what you eat. For exercise, start slow, with long walks.

[Wise4myage]

Start an exercise program, eat healthier and start counting calories.

[SeekingVirginWife]

Find a husband to slap the fat off of you.

[VV3ZZY]

Keep being unhealthy until your sick of it

[Iron_Man]

Train hard eat better