Need to Lose 100 LBS -Robins Thread !

Sunday Share ... In answer to @pneschich about strength training that doesn't hurt the knees ...
I don't know if the exercises I do (remember, my son is your age so I'm just a wee-bit older) but I have found many on youtube that I have saved to look at and follow along with. Maybe I've shared before, I don't recall, but I am riddled with all sorts of arthritic joints, ruptured discs, pinched nerves and have been reduced, at times, to using a wheeled walker or cane, especially when I have flare-ups in the arthritis that jumps from one joint to another. And, while I have lost over 40 pounds, I still have more than 70 to go to be out of the obese category, so there is a lot of 'me' to move around. ... still, I am doing strength and cardio exercises right in my own home and am finally starting to feel my weight-bearing muscles kick in ... which makes me very happy and motivated to do more because I can feel my strength returning. .... I am sharing some of the links below for you to look at and see if they can fit into your routine. Many of my exercise routines stem from ones I was prescribed in the different physical therapy sessions I have been prescribed to attend starting with my first ones back in 1974. I have realized that all physical therapy movements are actually based on stretch and strengthen ... as is yoga or pilates (old fashioned calisthenics with a new name). The only exception would be weight lifting ... which is designed to tear your muscles so they bulk up as they repair themselves, which is not something one can do while eating at a deficit. And cardio, which is to strengthen your heart and lungs ... and many people use it to burn up calories.

By the way, if you wanted to add more resistance to any movements you do, you can always hold milk jugs full of water, soup cans, etc. Oh, and regarding planks ... I do them every day, but I cannot get down onto a floor and back up again without assistance, so I do them standing up. I started with doing them against a wall and now I do them against the kitchen counter, as well as push-ups.

Here are the links to those I use on a regular basis. ... Except for my physical therapy movements, I change the other exercises I do frequently.

youtu.be/wF5-uMJD8uw ... Body weight exercise - "You are your own Gym Novice Circuit Training" - shows 4 exercises and explains how to do them
youtu.be/barPap-8vnw ... Mindful Chair Yoga: A Complete beginners practice, 40 minutes
youtu.be/Oxqq5hV6oag , youtu.be/Xu5h-aqvLFc , youtu.be/9j-LqidDR5E ... James Abney video 1-2-3 on chair exercises for seniors or the mobility impaired individual
youtu.be/m6Ww8re14Uk ... 5 core strengthening exercises demonstrated and explained
youtu.be/ty-syqdX7C0?list=PLIprMAIXqJlyTDyMDJL33fJQ_EPKbLZAH ...The Best Leg Exercises for Knee Strength and Stability ... 15 minute strong knees workout by Jessicasmithtv
youtu.be/w_-CP21-Ljs?list=PLIprMAIXqJlyTDyMDJL33fJQ_EPKbLZAH ... How to Modify Squats & Lunges
youtu.be/-cdph8hv0O0?list=PLIprMAIXqJlyTDyMDJL33fJQ_EPKbLZAH ... Wall Sit demonstration
youtu.be/sMr6RWNYbIc?list=PLIprMAIXqJlyTDyMDJL33fJQ_EPKbLZAH ... Squats for Bad Knees
youtu.be/hf4lYSg1XpI?list=PLIprMAIXqJlyTDyMDJL33fJQ_EPKbLZAH ... Do these 5 Exercises Every Morning - 5 minute mobility & Stretch routine by TappBrothers

Take a look ...just copy the link into the YouTube search box on your browser ... there are just so many out there!
Niki

PS ... I took the https// out of the links because otherwise they load right here and that makes this post a whole page long! I don't think many would appreciate having to page through 12 videos

Hi all! Just came back to MFP a few weeks back. I am working towards a major lifestyle overhaul (spiritually, mentally and physically) and this is but part of the process. I have about 100# to lose give or take. I came back to MFP after I began walking for exercise again. That began after I weighed in at the biggest I've ever been, 249.8 on a 5'4" frame. I've always been what I call a TRULY emotional eater, eating not only when I'm sad or upset but when I'm happy, mad or just generally stressed out. Some people are addicted to chemical substances or alcohol; me, I'm addicted to food. That being said I am down 4# and learning to have a healthier relationship with food and exercise. Apologies for the length, it just sort of flowed that way. Thanks for having me!

@kayfhoward1, welcome. You've come to the right thread.

I decided today is a good day to re-establish some good habits.
- coffee stroll each morning. I carry my mug of coffee and take a SLOW walk around the block. I like to see the outside cats.
- a vegetable with each meal (or a fruit with breakfast, instead of a vegetable) My goal is at least five 1/2 cup servings of V/F each day.
- I am just focusing on losing 5 lbs. When I reach 299.4, I will buy myself a new dress.
Rach
312/304/150

Monday Check-In ... Well, my 10 or so days of eating at maintenance have ended. Like everyone elses, my weight fluctuates from one day to the next within a couple of pounds and so I was surprised during the week when one of my weigh-ins showed a new low, and I'm pleased with how I maintained my weight overall, ending up just under a pound difference from the first day through this morning. Since today is the start of the next 12-week challenge, my goal is to lose just 5% of my weight -- which is still a hefty 1 pound a week loss goal.

My goals this week
1 - intake between 1200 and 1675 calories a day
2 - rack up over 200 minutes via exercises
.....James Abney seated full body exercise video #2 and #3 on 3 days
....5 core strengthing circuit exercises on 2 days (working up to 3 sets per session)
3 - walks
.... I can walk for longer periods of time when I use my wheeled walker, or have something to hang onto, like a grocery cart or a lawn mower, however I have a very difficult time walking unassisted so that is the type of walking I am working on. My best so far has been 7 minutes before I had to stop and do recouperative exercises before I could hobble back to my starting point ... so this week I am working on building up to 10 minutes at a time.

Have a great week everyone.
Remember ... doing something is not doing nothing.
Niki

Monday Check-in: I'm down 1.5 lbs this week and 7.5 lbs since Sept 1st. Halfway to my short-term goal of 15 pounds (5% of starting weight).

I am continuously impressed with the variety of physical activities the members of this group engage in, and really like reading everyone's updates.

Just ran across this post on another thread and think it's well worth to share here, and everywhere ...
A person asked if it was harder to lose weight or to maintain your weight (once you have lost) ...

cwolfman13 wrote
"People tend to think of reaching their goal weight or whatever as crossing some kind of finish line. The reality is that you've just arrived at the starting line of the real race. People think they're done...but they're actually just beginning. They are finished losing weight...so they slack on their nutrition. People so closely relate exercise to losing weight that they fail to set independent fitness goals and they slack on their fitness and/or drop it altogether when they're done losing weight. These are the things that lead to putting all that weight back on.

It's not hard per sei...but people for the most part fail to truly make a "lifestyle change"....and really, maintenance is where that change comes through. Lifestyle change isn't about logging or keeping a diary or whatever. Ultimately, long term success is only sustainable when you make nutrition central to your dietary eating habits. You ultimately have to live a life that is fitness centric. Your nutrition and fitness have to be your new lifestyle and this is where pretty much everyone fails (about 95% of the population).

The only difference between losing an maintaining is a few hundred calories...that's it. You still have to rock your nutrition and rock your fitness. Failure to do so will ultimately lead to putting your weight back on. Hopefully you've spent some time while you were losing to really learn how to eat...learn portion control and moderation rather than deprivation as they are ultimately pretty necessary tools for maintenance."

This makes me so glad that I practice maintenance on a regular basis!

I have had a bad summer and been missing in action a while. Back on wagon now. Got a realistic food plan that I taylor made for myself. What I am changing this time around though is I am weighing the food and not myself.

I do not need a scale to tell me I am fat or less fat. My eyes and clothes can tell me that. The bathroom scale is a head fvck for me and is responsibly for so much misery. If I like what they say I get complacent and eat sh1t. If I am not happy with what they say I feel despondent and eat sh1t. They have no place in my life. Kitchen scales on the other hand are my best friend. Weigh and measure what goes in and the rest will take care of itself.

Been doing that for a week and love it

Wow, @Niki, those are important words you posted from cwolfman13. Feel like I want to print that out and tape it to my fridge.
@NewCaddy , sounds like your area well on your way to improved health. Good did you.
@kayfhoward1 - there is nothing I like better than finding pretty trails to walk on. Glad your city offers them.
@ObesityWarrior , glad to see you here. And am so glad you've made the decision not to allow the bathroom scale to rule your head. You're right, I'd the right stuff goes into your body, you will see the results you want. You go, Girl.
@pneschich , I know what you mean about how easy it is to slip. I seem too have fallen off the gym wagon, and it feels like a slippery slope.

So, Monday check-in: I can't seem to get my mojo back about going to the gym and doing weights. It's been close to two weeks since I've been, I believe. Don't get me wrong, I'm eating well and walking TONS, but I can't seem to motivate myself into that gym. Ugh...

So how do you all motivate yourselves to do what you know to be right, but you just don't wanna. Have any of you discovered a magic mojo button good care too share?

Best wishes too all,
Birgit

@birgitkwood I have trouble with the gym too. Mine is mostly a fear of getting injured, and I have sort of set into a pattern of walking. I retired a few years ago from Vanderbilt University Medical Center, where I was a Research Professional and stayed on top of all the leading research there. They do a lot of exercise physiology research there and the overwhelming evidence promotes walking as the safest and most effective form of exercise for so very many things, especially weight loss. There are certainly other forms of exercises that work best for some things like flexibility, strength and balance and ideally you should include all types for the best physical health, but I don't think anyone would ever fault you for only walking. In fact, they found that walking for at least 30 minutes a day (even if it's in three sets of ten minute sprints) is one of the BEST things you can do for your health.

Now to actually answer the question! LOL I really doubt that there is a magic thing, but the closest I come to magic is healthy, honest and inspiring self talk. I often tell myself when faced with something I don't want to do that I only need to take the first step because it is the hardest one and after that it won't be so bad. I also remind myself that when I'm finished I will be so full of admiration for myself and the success that I know is going to show up on the scale and in how I look and feel, that I will actually be so happy that I followed through, and surprise, surprise I'm always right about that! For me there is nothing like success that promotes the willingness to do it again. And when all else fails, I remind myself that successful people are willing to do what others are not. It's easy to be unsuccessful, it doesn't require much but it has no rewards. It takes effort to be successful but it has many rewards, do I need to name them for you? That one will usually sends me out the door with a look of determination on my face because I want those rewards...that's why I do this!!!

Tuesday Goals - My goal this week is to get a bit more variety in my diet. Last couple of weeks was really tight budget wise so went with the basic go tos - chicken, frozen vegetable and the like. Another goal is to invest in a crock pot. What can I say? I'm easily entertained lol.

@birgitkwood Thanks, Girl!!! I will be thinking of you in the morning! I am also an avid camper, although I haven't been as much over the last couple of years as I would like. And I love a campfire anytime of the year and even if it's just in my firepit in my own back yard. Someone once told me I was the queen of starting campfires, because I've had lots of experience with a wood burning fireplace and lots of wood stoves, so I'm pretty good at it. I wanted a new email address and it just popped in my head. We should meet up somewhere and have a MFP weekend, wouldn't that be just so much fun?

@kayfhoward1 I just told my house mate the other day that we need to clean up the grill and use it so that we could have some different flavors, because I was beginning to feel bored with the menu! Great minds think alike they say! The crock pot is a good place to try out some easy recipes!

@Michelleym4 welcome! You'll love this thread. We have some awesome, inspiring and very smart folks here to travel this road with and you can look at page 839 on a post by skinnyjeanz I think for the days we post certain things. It's not chiseled in stone and you don't have to do it that way, but it sort of helps us get to know you and vice versa!

Hello! I am new to this forum concept. But my name is Anna. I am a 20 year old college student who has struggled really hard the last few years. I've recently decided to give it my all and not quit this time. I think having a support system is a good thing to have, which brings me here.


I hope this post is enough to "welcome" me in.

@truegive15 I've only been here for a short time myself. There's a lot of good people here to help with encouragement, motivation, you name it. Welcome!

My wish is to try a little harder to do a little better every day.
Welcome to the new people. I'm loving getting to know more and more who are on the same journey. It is inspiring.
Slowly getting the apple juice made. I have 13 quarts so far. I have to steam the apples for 3 hours to get between 2 and 3 quarts. It has lots of flavor.
Have a great day. Onward and downward, Kaye