I gained weight due to a lot of stress I have.
That is me rn. At 161
Set a small goal first and work your way up from there. So lets so focus on losing 10lbs then once you reach that move your goal up to say losing 20lbs and just kind of keep going.
Obviously you need to alter what you eat, you'll want a good balanced diet so meat, fish, grains, vegetables, fruits try to cut out processed sugar, fats, ice cream, candy, etc and instead get your sugar from fresh fruit, cut out candy, definitely soda. And get your healthy fats from things like nuts or peanut butter, though if you go with peanut butter get the oily kind.
A really good cook book you can use is the shredded chef it's one I personally use and everything in it is healthy and it contains exactly how many calories, fats, proteins and everything that's in every meal so it makes it easy to figure out how much of what your eating every day.
Leave yourself a cheat day every week where you can have something your craving so maybe if this week your craving a piece of cake or a hamburger, etc. As that will help keep your cravings in check.
Have a mix of weighted exercises like curls, body weight exercises like pushup's, sit-ups, lunges etc.
If you can afford it get a personal trainer because they are great for helping to keep you motivated and on track with everything and can help you create meal plans, workout plans stuff like that which is what I did when I was a PT.
But check with your doctor first and make sure your cleared to do everything you need to do exercise wise. And at what intensities are safe because you don't want to go to hard at first and overwork your heart or something.
And for this to work you'll need a calorie deficit meaning you want to burn more calories then your eating everyday. And get a exercise plan together.
One thing that can help with motivation because that's a huge killer for people trying to get into shape is find a picture of what your overall goal physically and tape it up somewhere in your room or house where you'll see it everyday and no matter how demotivated you get because you will at some point since losing weight and getting into shape is a marathon not a race meaning but just force yourself to go in and workout even on the days you don't want to. Because it's easy to fall into a trap of o I can just workout tomorrow then the next day you think the same thing and before you know it you've stopped all together.
O and remember don't starve yourself, as your body burns more energy it'll need more energy so you'll have to eat depending on how much and how hard you work out you'll need a certain amount of food for your body to properly recover and repair itself. If you try and burn to much energy/calories and your not giving your body what it needs it'll be detrimental for you.
Good luck hope that information helps.
(This is assuming you saw your doc and got cleared and receive Tx for the stress stuff).
Start by increasing your exercising, and NOT by reducing your food intake immediately. The idea is to create a demand for more food energy. If you eat less from the beginning, your body will simply get used to less food. After 4-5 week of exercise, THEN start to slowly taper some of your foods. Manage portion size. Have that can of pop only every other day. Eat healthier, bulkier foods, but keep up the level of protein. Your muscles need complete amino acids (from protein) to build mussel and definition. If not from meats and eggs, then pair up rice or corn with beans and legumes so your body has complete protein available to build muscle. Continue to live in calorie deficit (eating less than you burn) to ensure weight drops.
In the beginning- as lightweight but bulky adipose (fatty) tissue drops, you will notice a faster weight drop. Somewhere along the line - and it differs by person- you will reach a point where your body looks more and more trim, yet the weight might level out or even increase a tiny bit. Don't worry: this is the dense muscle cells getting bigger and stronger. They weigh more per given volume, but they take up less space because of this.
And when you start, don't think about your final target weight. Think more in terms of plateaus at each ten pound mark, or something like that. You WILL hit stubborn plateaus. If you do, change up your routine a bit: the body CAN "get used" to a routine. Which brings us to the next paragraph - - - - - - -
If you use a variety of exercises, you will do the best. Maybe workout arms/shoulders on Monday, walk/jog on Tues. Workout legs on Weds, and do (serious) stretching on Thursday. Workout core on Fri and walk/jog/swim on Saturday. Sunday is rest day. Your muscles grow when you are resting, so those "off-days" are critical. Exercise puts a strain on muscle cells and they rebuild on those resting days: YOU may be resting, but your cells are busy rebuilding to take on that extra workload.
I wish you the best.
You look your best at 125.
Do whatever it takes to get there. At least plan to lost a couple 20 first. To make it simple.
To lose weight you're GONNA NEED, a calorie deficit, AKA less food daily. As well as weightlifting and cardio.
This is stuff you’re gonna have to do even on your worst days and even on your period. No days off or cheat days. Cause any cheat day or off track can throw you off.
This is what’s worked for me.
- Quit all sugar / sodas, icecreams, cookies
- Eat all real food, meats, eggs, veggies, nuts
- When you drink, let it only be water, no juices or sodas, or milkshakes, or coffee. Water.. water.. water..
- weightlifting at least 3x in one week. The minimum
- cardio obviously every single day.
What are your plans on how you are going to do it? I was 190 lbs in high school and I can tell you, it was not easy losing it but I did and have maintained my weight at 135 for years, so I know the struggle you are about to take on.
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#1 tip is "You can't out-exercise a bad diet" - this means what you eat has to be #1 focus. Look for high fiber foods, vegetables, fruits. Stay away from junk food and sugar.
Second tip is go for gradual weight loss, NOT sudden and extreme. A good goal is to lose an average of 1-2 lbs a week, or about 5lbs/month (plus or minus a pound or two, as it would be fine to lose 8-10lbs in a month). If you do that, it will add up and in a year you could lose 100 lbs, which is less than your goal.
You want your metabolism to increase, which is why starving yourself is a bad idea. If you are really hungry all the time, you will need to slowly reduce the amount you eat, but you can still eat a lot of healthy food and be fine. For example, you could eat a 2lb bag of carrots and it's less than 400 calories, which is less than a cheeseburger. But I doubt you are going to be able to eat a 2lb bag of carrots every day, while it's probably easy to manage to eat 3-4 cheeseburgers. Replace junk with healthy food and you will start to lose your cravings, because it's not real hunger, you're just craving junk.
If you are serious, you should meet with a dietician or do some extensive research online about healthy foods and what to avoid for inflammation and to improve weight loss. One such piece of information is that fat isn't bad for you, and eating fat isn't what makes you fat. It's more accurate to say eating sugar makes you fat, but there's still more to the formula than that.
Get enough (8hours) sleep, and exercise at least 30 minutes (1 hour is better) a day. Intensity matters. If you do intense exercise (where your pulse is over 180 bpm, based on your age) for 20-30 minutes, that is enough. But if your exercise is just walking slowly, then you should do closer to an hour or more.
I wish you luck.
It’s a new year as well as a new start for each as well as everyone of us & if you want to start the year off by losing pounds unfortunately you say farewell to sugary drinks & start drinking water. As for walking it’s a wonderful thing so instead of walking to the kitchen walk around your neighborhood if it’s safe to do so. Take your dog for a walk & if you don’t have a dog ask your neighbors if you can walk their dogs. If you want hit the gym go for it & if you don’t you can alway workout at home but start slow.
You Can Do It!
Focus on how you feel - not the number you weigh.
I would make sure you also lose weight the healthy way and gradually changing your habits to healthier ones. This can mean how much you put into your work outs/exercises and diet. It is also okay to make mistakes along the way, as it is a learning process to learn what your body needs and how it reacts. It takes time.
125 Looks Good. Order Too a Belly Exercise Belt While Losing the Weight. (IT WORKS!!!) I am Smallish and Had Put 15 Pounds On But I Lost It in Two Months. Broth of Some Sort, Chicken strips Added with Veg's and Or Salad and Probiatic Yogurt. It Helps. Keep Track of Your Weight by Buying even a Digital Scale and Walking is Great Exercise. Good Luck!!! xxoo
It makes no sense to go by the number on the scale alone. That picture of you at 140 you're clearly "too heavy" because you have major muffin top going on, but I know plenty of female athletes who weight more than that and some of them are quite small. Focus more on getting fit, not what number is on the scale. No two people are going to look the same at the same number.
You are so beautiful, and honestly, I think you should be at or near the highest poundage you've been at in the past. Don't lose weight, lose self doubt❤️
The weight isn't the problem so much as the distribution, but I guess you can't do much about that. There is no magical exercise for channelling the meat from your belly to your butt, where it clearly belongs...
But it seems you looked fine at 140, so that is a good place to aim for.
You must be short because even being 161 lbs shouldn’t be noticeable like that, you probably are supposed be 120 lbs if you look at the charts , losing weight is always rough road so don’t try to lose it really fast either, just watch your intake
I’m afraid I know nothing about weight loss. But certain foods can fill you up while being very low on calories. Namely fruits and veggies. And be physically active.
CARDIO
CARDIO
CARDIO
CALORIE DEFICIT
Probably between 140 and 125.. Depending on your height..
How tall are you? Instead of a weight goal, it should be a health goal.
I think you should go with whatever makes you happy and what your doctor says your BMI should be at the height you're at.
You look great at 125 but you have to get to 140 first. If you lose a lot of weight quickly you could get loose skin, just saying. Good luck.
Congratulations on your decision. I am currently dealing with the same thing.
The only advice I can give; Don't give up, jaskin777.
I think you look great in all of them
Talk to your doctor about this please.
Great! Are you happy?
I like the 125-130 idea
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