How effective...

80-90% of weight loss comes from diet. Watch your portions, log what you eat.

Exercise is predominately for fitness. Active people get to eat more....this is true whether we are on a diet or not on a diet.

Look for exercise to burn a few calories (cardio especially) ....but resistance training can help you hang onto lean muscle (more of the weight you lose will be fat).

You can't spot reduce - where you lose weight from is largely genetic. Even at my lowest weight I'm still pear shaped. Just do the best you can.

leeds230 wrote: »

Thank you both. I know you can't spot reduce, the above are my main problem areas.

I use myfitnesspal to log my food & track my weight, sadly exercise has always been my demon. I'd like to do more exercise but time & money are usually an issue for me - lack funds & I don't find the time in my day though I know I could fit things in for sacrificing other things. I'm contemplating getting up earlier every day to exercise at home before getting my 4-year-old for school, it'll be a challenge as I'm not a morning person but at least exercise would be done & it would mean more time later to do the things I enjoy.

I can't force myself to do exercise that I don't like. I'm not that motivated. The first exercise program I found that I felt I would do regularly was Leslie Sansone Walking DVDs. That woman changed my life.

There are YouTube fitness videos by the thousands. If you have access, keep trying new videos. Find something that clicks. Because maintaining the weight you lose will be eating less....forever and / or moving more....forever. The moving more gives me a small cushion.

I used Netflix (by mail) years ago and picked out a new workout every week. This helped my figure out what I liked. Check your local library for fitness videos.

I'm not a morning person either. You could do a baby steps thing. Schedule 60 minutes per week.......do 6 x 10, or 4 x 15, or 3 x 20......make that a regular habit. Then add more time. Mark your workouts on a calendar (with stickers or something). Make yourself accountable.

You won't "find" time. Nobody "finds" time. If you want it you will MAKE time. It has to be a priority.

Find something you enjoy. A lunch time walk anything. If you enjoy it you will find a way to fit it in. If you don't you will pack it in after a couple of weeks.

Getting enough (7-9 hours) sleep is more important than exercise. If you'd be sacrificing sleep to exercise, then don't. Exercise is not needed for weight loss although it has health benefits and helps to create a caloric deficit for weight loss while being able to eat more.

I'm a firm believer that finding an exercise you like is the most criteria for choosing one. It shouldn't be something you dread but something you look forward to. An exercise you enjoy is one you're like to stick with for the long term and that's important. Don't believe, however, that you can't come to enjoy something you don't think you will. I hated running and never ran unless forced to even when young. I started C25K at the age of 45 because I thought I should give it a shot and it would burn calories faster than walking. 4.5 years later I'm still going strong. I've found that races and beating my own times motivates me to get out and run 3-4 times per week.

leeds230 wrote: »

Awww, thank you all that's very helpful. I also recently found Leslie Sansone videos on hubby's Xbox but haven't done them for a little while. I usually tend to go to bed around 11pm & get up around 7am-ish. I've considered running but really could do with a sports bra as I'm pretty top heavy & find even jogging on my Wii fitness board hard work due to my large bust! I have a friend on Facebook who's a rep for Juice Plus but I can't really afford any of the plans.

It sounds like you're good on sleep. That's a plus! A sports bra is really good idea. You might check out your local thrift shop or even better, Old Navy. I have a few of their high impact sports bras that I've gotten for $10 or so when they have sales and they have held up really well. Thinking about it, you may not have Old Navy where you are but I know there are places some of my UK friends have posted getting really good deals on workout clothing so I am sure you can find something similar.

Skip the juice, you don't need it or the cost. There's really nothing to losing weight for most people other than eating fewer calories than you burn.

weigh everything on a food scale. technically even packaged food is rarely what it says on the packaging

and invest in a good sports bra, your girls and back will thank you. I find Champion is a good brand but don't know if they are in the UK.

be careful, you don't want to get too bulky.

leeds230 wrote: »

I don't weight lift, haven't got the arm strength, upper body strength etc for that plus a bad back for over 20 years but thanks for your input SueInAz, I really appreciate it xxx

Isn't that just a reason to start? Weight lifting doesn't have to mean hefting 100 pounds over your head, it's about lifting something that is heavy for you. When that gets easy you lift something a few pounds heavier and so on. You might even find that as your core muscles get stronger that your back feels better. There are plenty of people I've talked to who have found that to be true. There are also plenty of exercises that don't engage your back. Don't use it as an excuse. You don't know what you're capable of until you try. I started lifting in May of last year and I've doubled how much I can lift, or more, since I started. For example, I could bench 100 pounds once and 65 pounds for several sets last May. I tested the other day and was able to bench 160 once and am regularly benching 135. It's a huge confidence boost, my metabolism is higher and I weigh 10 pounds more than my lightest a few years ago but I can wear the same clothes. Since I weigh more, I can eat more and maintain the same size. I've also lost all of the "old lady jiggle" under my arms.

I'll agree with BethAnnieT, too. For years I'd done things like heel lifts or leg lifts while brushing my teeth or making dinner. I also park far away from the front door at work or the store, take the stairs instead of the elevator and spend my 15 minute breaks at work walking (after a quick run to the ladies' room!). There are lots of little ways to get in some extra movement into your day.