New and a bit scared

I eat at a deficit and cycle to work and back every day, you don't have to kill yourself with exercise to lose weight.. Slow and steady wins the race, set a realistic goal for the next month/ six months and work towards it.

2lb a week seems to be the accepted max weight to lose, don't try and lose more than that.

Good luck!.

I remember when I very first started jogging I decided I'd do increments that I would barely notice doing. So the first day I jogged on the spot for one minute. The next day I added one minute to that and by the end of two weeks I was doing 14 minutes. My reasoning was that a minute seems like such a small unit of time that it would probably never seem like that much of a stretch to do just one extra one, but if i did that regularly within a month I'd be running for half an hour (which at the beginning seemed impossible). So I tried it and it worked really well. I ended up loving to run, particularly for the way it helped me to manage my anxiety. So perhaps just go on the treadmill for one minute and see how that goes.

A technique I've learnt from having to write in my job is that you also don't let yourself do more than you intially promised either. That way the resistant part of you knows you're not going to be trying to trick yourself into doing more, but also if you did feel like doing more, that makes the next day that much easier to do because you're actually looking forward to it.

Good luck!

I found a fitness buddy. In January we rescued a "death row dog" who was in an overcrowded animal shelter. We brought him home and I could tell instantly he had never been an indoor dog. He forced me to get my butt away from my desk and walk him several times a day while we were working on potty training. I found when I was walking for someone/something else it was much easier to get motivated. I know many people drop by their local animal shelters just to go running/walking with the dogs who need to get out of their cages.

If you can't/don't want to adopt a dog find a group in your area that goes on walks together. Sometimes the buddy system can keep you accountable and keep the exercise from being such a drag.

Everything I've learned in 2.5 years.

Read these:
http://www.myfitnesspal.com/topics/show/1346163-change-your-mindset

http://www.myfitnesspal.com/topics/show/819925-the-basics-don-t-complicate-it

http://www.myfitnesspal.com/topics/show/1235566-so-you-re-new-here?hl=so+you're+new+here

http://www.myfitnesspal.com/topics/show/1080242-a-guide-to-get-you-started-on-your-path-to-sexypants

http://www.myfitnesspal.com/topics/show/872212-you-re-probably-eating-more-than-you-think

http://www.myfitnesspal.com/topics/show/1217573-so-you-want-to-start-running

http://www.myfitnesspal.com/topics/show/974888-in-place-of-a-road-map-2k13

TL:DR the link right above this one then ->http://www.myfitnesspal.com/topics/show/975025-in-place-of-a-road-map-short-n-sweet

Excuses??? http://www.nerdfitness.com/blog/2014/06/02/the-no-excuses-play-like-a-champion-challenge/

If you have 75+ lbs to lose 2 lbs/week is ideal
If you have 40-75 lbs to lose 1.5 lbs/week is ideal
If you have 25-40 lbs to lose 1 lbs/week is ideal
If you have 15 -25 lbs to lose 0.5 to 1.0 lbs/week is ideal
If you have less than 15 lbs to lose 0.5 lbs/week is ideal

Want to lift heavy things?
http://www.nerdfitness.com/blog/2011/07/21/meet-staci-your-new-powerlifting-super-hero/

Stronglifts Summary
http://www.myfitnesspal.com/topics/show/560459-stronglifts-5x5-summary

Stronglifts Womens Group
http://www.myfitnesspal.com/groups/home/4601-stronglifts-5x5-for-women

I am 68, so whats the big deal................do in some tae bo now, somewhat modified to my strength, and walking..you can do this....

welcome back....first of all I am proud of you for returning.....that is a big step. Try doing something simple...start with walking. At my heaviest I felt as you do now. I tried walking ...met a friend at the time at the high school nearby....we walked the track. We did what we could do and then came back, each day was different....somedays were more, some were less but eventually we made it around 4 times which is a mile. I have found that getting up and moving makes me feel better...set small obtainable goals that way you don't get so discouraged. I am 55 soon to be 56 next month.....work up to your Zumba tapes. What about classes at a local YMCA or get some friends together to go walking with you.....knowing someone is depending on you may make it easier for you.......please feel free to add me as a friend....we can encourage one another along the way.....good luck to you :flowerforyou: I know it won't be easy but you can do it.....take it at your own pace...........:flowerforyou: :flowerforyou: :flowerforyou:

Glad you came back to give it another try . I started this weight loss journey 4 years ago on ichange and lost fairly steadily but slowly . I tried myfitnesspal about a year ago but went back to ichange because I found it easier to use . Now ichange is used mostly by people that are on herbalife products and they only seem to eat supplements not any real food so I decided to come back here again . I think the first thing is to log everything you eat consistently and try getting in a walk every day . Once you have this as a daily routine you can slowly add another walk or more exercise . Don't try to do too much all at once because that is hard to stick to and then we think we have failed and we give up . Every little bit helps , we didn't gain the weight overnight so can't expect it to come off that quick either . I think losing it slowly gives you a better chance to keep it off . Try to eat food that is going to give you the most nutrition for your calories , drink lots of water and have a treat now and then so you don't feel deprived . Have a great weekend !!

I've been off and on here. Well, now I'm sticking around this time. Please add me if you'd like.

I originally joined in 2007 and while I logged my food, I didn't realize that there was a whole community of people here to help keep you motivated. When I came back in 2011 I added some friends, made a commitment to log in regularly and exercise regularly. Reading the success stories is also motivating! As far as how to motivate yourself, just take it one day at a time. Make a commitment to yourself that you will walk on the treadmill every day for a certain amount of time. I have some workout tapes that I listen to, they are 30 or 60 minutes long and I just stick with it until the tape is over. Any music that you like will work. I am doing this to keep my weight down but I am also doing this for my health--exercise keeps your blood pressure down, your heart healthy and does lots of other good things for you! Good luck--I wish you success!

I have a tendency to get motivation for like a week and go full tilt, and then after that I'm like "nope, too tired". So I decided to start small. I have my balance ball pumped up, my yoga mat rolled up in the corner, hand weights near my balance ball... all in easy reach in my living room. So when I put on a movie I do some crunches, do some flys with the hand weights, plank, push-ups.... starting out easy without set expectations. Going on walks/jogs and either going a little faster or a little further than the time before. I figure sooner or later I will end up at the point where if I *don't* exercise my body will be like "hey, what gives?".

As for food, that's what I'm trying to get a real handle on first. Remembering to log even if I've had a really s**tty day. Not guessing as to the serving of cheese - but actually weighing it (what I guessed was 1.5 oz of cheese was more like 3.. I had to put little chunks of cheese back into the ziplock bag). It's eye opening to see what proper serving sizes are compared to what I was eating without a second thought.

Good Luck! :flowerforyou:


edit to fix spelling error. :ohwell: