HELLO :] - please read!

nesly239
nesly239 Posts: 2
in Introduce Yourself
My name is Vanessa. i'm 4'11, weigh 120 [doesn't sound like much, but it's not muscle, it's mainly fat] & trying to lose 30lbs by May 2014 for boyfriend's graduation!

i'd really like some pointers but for starters let me tell you about myself:
First & foremost i'm a pack a day smoker, i've been trying to quit, i've tried vapes, ecigs, cold turkey, i couldn't do it. i always wanted to be fit & healthy but apparently i didn't want it bad enough! i don't drink much soda, i rarely eat fast food, however - i have not been physically active for a very long time… until today my boyfriend & I went for a run, it freaking sucked. i could not breathe, it took forever for my heart to slow down. i know i have to do it; i want to do it.

i have an idea of what kind of work outs i should be doing but it would be really nice to know what kind of foods to be eating / avoiding. i really don't wanna be bulky or too muscular, i just wanna be toned & just all around healthy. thank you to everyone in advance!

Replies

  • shafa4321
    shafa4321 Posts: 132 Member
    hi u can add me
  • dreamoffatt
    dreamoffatt Posts: 34
    Hi Vanessa. I am new to mfp too. Although I can not really provide you with any advice, as I am still trying to figure out what works and what doesn't, I typically read different people's blogs on here as well as follow health.com in order to find useful tips. I keep hearing good things about this 'insanity workout', so I am going to go ahead and give that a try this week and see how it goes.

    As far as food to avoid, here is an article on health.com about some fattening foods you should never eat:
    http://www.health.com/health/gallery/0,,20307363,00.html

    Oh! And you should add me!
  • lighteningjeanne855
    lighteningjeanne855 Posts: 566 Member
    My advice is to avoid processed foods.
    Ninety percent of the foods on the supermarket shelves
    contains added sugar or worse: High Fructose Corn Syrup.

    Look up the terms: 'satiety' and 'umamai'.
    If your taste buds and brain are satisfied,
    you won't get hunger pangs or have cravings.
    Eat the foods that will help you experience satiety/umamai.

    Best wishes!
  • BenjaminMFP88
    BenjaminMFP88 Posts: 660 Member
    Foods: Since your primary goal is weightloss, you need to establish what your caloric goal is. I would suggest going to a site like IIFYM or Snoopysworkshop and finding out what your TDEE is (be very honest with the data you enter). Your TDEE is how many calories you body needs to nurture itself, and provide energy for physical activity. Eat slightly less then this value, and you'll lose weight, no matter what types of food you eat. As you lose weight, you simply go back to the site and reevaluate your new TDEE.

    Weights/Cardio: Once you establish your diet, read above, it's time to start on some activities. Spend some time reading through google on both Compound lifts as well as supersets. Compound lifts will activate multiple muscle groups in a single lift adn supersets will allow you to burn more calories as you jump from lift to lift. Look for whats called a 3 or 4 days split (Just google 4 day split compound supersets and you'll find something, preferably from bodybuilding.com).

    TDEE: With using this method, you do not need to concern yourself too much to how many calories you burn at the gym as this will already be calculated when you establish your TDEE. Just be consistant with the activity level you enter. If you say you are active adn work out 3 days a week, then do exactly that!
  • BenjaminMFP88
    BenjaminMFP88 Posts: 660 Member
    As far as food to avoid, here is an article on health.com about some fattening foods you should never eat:
    http://www.health.com/health/gallery/0,,20307363,00.html

    Keep in mind, you could eat any single one of those items and you could still easily lose weight. Weightloss is as simple as Calories in vs Calories out.
  • missraven325
    missraven325 Posts: 15 Member
    Hey, we're both the same height, although I weigh a bit more than you at this point in time. One of the mistakes I've always made when trying to start an exercise routine is that I would over-do it and kill myself right from the beginning. Eventually I would convince myself that it was way too hard and ended up quitting. I'm a smoker as well and I can still get some decent cardio in without nearly having a heart attack. Try some low-impact aerobics for 20-30 minutes a day, or every other day. Starting out slow and steady is not always a bad thing as long as you get yourself moving for a decent amount of time as often as possible - then work your way up to the harder stuff as you build your stamina and lung capacity.

    As far as food goes, I started out replacing my unhealthy snacks with Apples. Also, and this might not necessarily be the best thing in the entire world, but if you're like me and prefer to grab something quick to eat rather than spending time on cooking, I buy carnation instant breakfast powder packets for the moring and have those with low fat milk, and I have been also getting the Smart Ones frozen dinners. They're quick and easy, perfectly portioned, and not too high in calories. I dont eat them every single day, but they help for those days where I'm either too busy/lazy to cook or if there isn't another more healthy choice.

    It's okay to take baby steps at first. Don't overwhelm yourself right from the beginning. This lifestyle change is definitely a process. We have a lot of similarities, so feel free to add me!! :)
  • Veganmafia
    Veganmafia Posts: 54 Member
    lots of veggies and fruit and water and get outside, try hiking or walking
  • 1capybara
    1capybara Posts: 162 Member
    about smoking, quitting is NOT the only valid goal. smoking less is a good goal, it is harm reduction.
    u gotta ask yourself after you smoke, do u really really enjoy that smoke?
    or are u smoking due to nervousness or boredom or your peers and boyfriends and friends smoking?
    i'l bet just smoking less - for example half- will let your run more!
  • LadyLuscious1
    LadyLuscious1 Posts: 2
    Hello,

    My name is Gilbert, I am 24, 5'11'' and started Monday at 341 lbs and I am now at 332 lbs. I am mainly on here to loose weight and get healthy. My ultimate goal is to get down to 195. However, I thought it would be more realistic to set it for 250. Would love some food ideas if anyone would like to help, add me please! :)
  • nesly239
    nesly239 Posts: 2
    about smoking, quitting is NOT the only valid goal. smoking less is a good goal, it is harm reduction.
    u gotta ask yourself after you smoke, do u really really enjoy that smoke?
    or are u smoking due to nervousness or boredom or your peers and boyfriends and friends smoking?
    i'l bet just smoking less - for example half- will let your run more!

    i've read many forum threads on that subject exactly (being a smoker & working out). i do enjoy my cigarettes but yes, i do tend to smoke while i'm stressed out or bored. i live w/ my boyfriend who doesn't smoke & neither does anyone else in the house. just me. but i'm going to give that a try, smoke less for the next couple days & see how it feels on my 4th & 5th day running. thank you for your advice!
  • Cindyinpg
    Cindyinpg Posts: 3,902 Member
    Start with the basics, figure out your BMR and TDEE, find a reasonable calorie deficit and eat the foods you enjoy. You do NOT have to cut out carbs or sugar or fast food and so on, just use portion control and eat less than you burn. Exercise for fitness and start weight training YESTERDAY, you will see changes in your body more fantastic than just weight loss. You will NOT get bulky. Keep it simple and sustainable, find a program you can envision yourself doing forever. I've lost 125lbs and I eat ice cream everyday and I never feel deprived.
    http://www.myfitnesspal.com/topics/show/1080242-a-guide-to-get-you-started-on-your-path-to-sexypants
    http://impruvism.com/flexible-dieting-basics/

    Threads about lifting and inspiration:
    http://www.myfitnesspal.com/topics/show/1102508-mfp-fitspiration
    http://www.myfitnesspal.com/topics/show/977538-halp-heavy-lifting-made-me-supah-bulky
    http://www.myfitnesspal.com/topics/show/1045433-women-lifting-heavy-with-pics
    http://www.myfitnesspal.com/topics/show/987513-lifting-is-the-most-horrible-thing-to-a-woman-since-twiggy

    And as for the smoking, ditch it any way you can,(patch, gum?) as soon as you can. Keep trying to quit, it will be the best thing you've ever done. I smoked for 25 years, so I totally understand the addiction, but you'll be so happy once you're done with it. And a lot healthier too.
  • csheltra26
    csheltra26 Posts: 272 Member
    Start with the basics, figure out your BMR and TDEE, find a reasonable calorie deficit and eat the foods you enjoy. You do NOT have to cut out carbs or sugar or fast food and so on, just use portion control and eat less than you burn. Exercise for fitness and start weight training YESTERDAY, you will see changes in your body more fantastic than just weight loss. You will NOT get bulky. Keep it simple and sustainable, find a program you can envision yourself doing forever. I've lost 125lbs and I eat ice cream everyday and I never feel deprived.
    http://www.myfitnesspal.com/topics/show/1080242-a-guide-to-get-you-started-on-your-path-to-sexypants
    http://impruvism.com/flexible-dieting-basics/

    Threads about lifting and inspiration:
    http://www.myfitnesspal.com/topics/show/1102508-mfp-fitspiration
    http://www.myfitnesspal.com/topics/show/977538-halp-heavy-lifting-made-me-supah-bulky
    http://www.myfitnesspal.com/topics/show/1045433-women-lifting-heavy-with-pics
    http://www.myfitnesspal.com/topics/show/987513-lifting-is-the-most-horrible-thing-to-a-woman-since-twiggy

    And as for the smoking, ditch it any way you can,(patch, gum?) as soon as you can. Keep trying to quit, it will be the best thing you've ever done. I smoked for 25 years, so I totally understand the addiction, but you'll be so happy once you're done with it. And a lot healthier too.

    Listen to this lady - she knows what she is talking about (look at her weight loss ticker).

    The end.

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