Rough and depressing start...
Auburnini
Posts: 3 Member
I went over my goal by about 200 calories and was very upset. When I tried to exersize I couldn't do sit ups or crunches correctly. I'm 5 ft and 228 pounds which my doc says is obese. I think it'll get easier after a few weeks but its still almost depressing. I started crying about 20 minutes into my work out but kept going until 45 mins was up. Any advise on staying positive when its really hard to do exersize?
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Replies
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The goal is consistency, not perfection.
Why don't you start with walking or swimming? It will be easier on your joints. I highly believe in weight lifting but you may need to lose some fat to be more comfortable and mobile.7 -
Also, starting slower, say 10-15 minutes of walking, and then increasing as it becomes easier will be easier to maintain in the long run. You don't want to over do it and quit.3
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You're out of shape and unfit. Expecting to be able to do the same amount of work as a fit person is overzealous. Like anything else (running, riding a bike, swimming, dancing, etc.), it's going to take some time to get back to it after a long layoff. Don't do exercises yet that you are unable to. Do ones you can do and build up difficulty slowly.
What should hit you is that this ISN'T a place where you want to be and doing nothing about it will keep you there. Strive on. You only reach a goal if you continue. Not when you quit.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
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Do what you can do! Just move. I remember my first day back in the gym. I told myself I could do whatever I wanted, for how long I wanted, as long as I did something. That was 2-3 years ago and now I compete in powerlifting. Sometimes it seems like time is standing still, but it's not.
And I did some crying too. Weight loss can be an emotional roller coaster. Your body is changing. It's hard. You may feel regret for letting it get that far. You might notice things you can't do because of your weight and that is painful. Just know you are NOT alone.
Focus on what you CAN do. You can log your food. You can walk and move your body. I hate telling people "be grateful" for what you have, but really be grateful for what you have and use it.6 -
If your goal is to lose 2lbs per week, then your goal number of calories is 1000 below maintenance. That means if you exceed your goal number by 200 every single day, and your goal is set for 2lbs per week, then...
Congratulations, you're still losing weight! You're just losing an average of 1.6lbs per week instead of 2.8 -
If you want to work out for fitness, then by all means go ahead and continue, however if you are just trying to lose weight, some people find it easier to start with nutrition, and then move onto to working out. I started similar to your weight at 217, and I started by walking every night, with my husband and our dog. Yesterday we were on our walk and I noticed I wasnt getting winded anymore, my husband and dog pulled off to the side to go play fetch and I just felt like running. So I did, I cant remember the last time I ran and I know I have never felt the urge to run. I plan on starting to get up early and go running and improve on that just as I did with walking. It takes time, but start slow, it isnt about losing weight the fastest, its about changing your life. 200 calories with a 2 lbs a week goal is not the end of the world by any means. you will see progress if you stick it out, and its so rewarding when you do.3
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@laurenebargar Please be careful with starting running. Don't go from walking to running without a plan of sorts. Running is much harder on your joints than walking. You need to get good shoes before you start running. From a good running store that watches how you walk or run and can make recommendations on what kind of support you need. Once you have good shoes, find a C25K app (I used the Zenn labs one) that has you walking and running on a schedule. It will help.
To the OP, as others have said, if you are 200 cal over, you are still under maintenance and will still lose weight long term. But I would start with walking. Sit ups and crunches will do little for weight loss. Read through some of the stickies here to understand what the numbers mean and how to put a weight loss plan together. Be prepared to NOT plan to lose 2 lbs per week if it is not doable. 1 lb a week is good weight loss and may be a better target. But you will figure that out as you go along.
Lots of people have lost weight without exercise, but you should find the exercise you enjoy (or hate the least) and make sure you have fun doing it.1 -
Tacklewasher wrote: »@laurenebargar Please be careful with starting running. Don't go from walking to running without a plan of sorts. Running is much harder on your joints than walking. You need to get good shoes before you start running. From a good running store that watches how you walk or run and can make recommendations on what kind of support you need. Once you have good shoes, find a C25K app (I used the Zenn labs one) that has you walking and running on a schedule. It will help.
To the OP, as others have said, if you are 200 cal over, you are still under maintenance and will still lose weight long term. But I would start with walking. Sit ups and crunches will do little for weight loss. Read through some of the stickies here to understand what the numbers mean and how to put a weight loss plan together. Be prepared to NOT plan to lose 2 lbs per week if it is not doable. 1 lb a week is good weight loss and may be a better target. But you will figure that out as you go along.
Lots of people have lost weight without exercise, but you should find the exercise you enjoy (or hate the least) and make sure you have fun doing it.
Yes! Thank you!Yesterday was a quick like 1 minute run lol! thats why I didnt start today, going tonight to get running shoes, im almost down 30 lbs so I feel like its time and my joints can handle it, and I planned on finding an app so Im grateful for the suggestions on a few to look at!1 -
For apps, I'm on Android but the C25K is quite popular on MFP and is on both phone platforms. Another that has some fun built in to it is Zombie Run (did not use it). They have you alternating walking and running to build up to 30 minutes running. Search on the Fitness forum and lots of threads on them there.0
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When I started yoga, I would sometimes cry. My sister, who teaches yoga, said that it's not uncommon. Anyway, now I am a little better doing the poses, and I seldom weep. Progress! Anyways, it's great to get to know your body, so congratulations to you! It would be okay for you to start with a shorter program (say, 15-20 minutes of exercise) just to get into the swing of things and build up your strength and endurance gradually. And that extra 200 calories? That'll happen sometimes. It is not a referendum on your willpower or self worth! I sometimes go over my daily goal and just get right back at it the next day. My weight loss is still on the downward trend. Yours will be, too. I highly recommend taking a walk outside every day, it helps with my moods and helps me stay within my planned calorie deficit. Pat yourself on the back - you're doing great!1
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I just finished a Pilates workout that I tried a month ago and could not handle.
As long as you keep moving everyday whether you walk, bike, swim or other you will make progress.1 -
Second C25K plan, I am somewhat of a runner. I have ran quite a lot of races up to half marathons. I have taken about three months off to heal some nagging pains. I started back last week with some run/walk intervals for a short period of time and I will work up slowly. Take your time, relax and work it up SLOWLY. You got this.1
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Use pleasant music to help you feel better. But, that said, crying is okay. You may need to purge out those feelings. If doing planks is an option I find them less painful than situps/crunches especially because the tummy can get in the way with situps. If yr arms aren't quite long enough, purchase foam yoga blocks. My husband weighs 300 and he finds that planks are much more effective and not pain inducing. Takes less time as well. Walk before running so you don't beat your ankles and knees to paste. Speed up to running when safe for u.1
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The fact that you kept going even after tears is wonderful! Making major changes can be very emotional. Like others have said, if you're starting out with exercise, do something that is challenging but do-able--long walks and swimming, then ease into a weight training program when you feel ready.
Going over by 200 calories is okay. Even blowing an entire day is okay, as long as you understand why it happened and figure out how to get back on track. There are a lot of people here who can provide support, guidance, etc, Maybe you can find a buddy on here who is either where you are now, or has been there and can help you through the rough spots. And spend time on the success boards--that should give you hope and encouragement.3 -
I started crying about 20 minutes into my work out but kept going until 45 mins was up. Any advise on staying positive when its really hard to do exersize?
"Don't cry to quit. You are already hurt. You are already in pain. Get a reward from it!"
Keep going - we are with you. You got this!1 -
I pray when working out3
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I went over my goal by about 200 calories and was very upset. When I tried to exersize I couldn't do sit ups or crunches correctly. I'm 5 ft and 228 pounds which my doc says is obese. I think it'll get easier after a few weeks but its still almost depressing. I started crying about 20 minutes into my work out but kept going until 45 mins was up. Any advise on staying positive when its really hard to do exersize?
200 over your goal...you're still in a deficit...I'm assuming you picked 2 Lbs per week...so instead of a 1000 calorie deficit, you have an 800 calorie deficit...pretty much meaningless in the grand scheme of things. Also, to expect perfection is a recipe for disaster...it's a completely unrealistic expectation, particularly when you consider the time this all takes.
Sit-ups in particular are really not a good exercise...crunches aren't much better.
When I started out exercise wise, I just focused on moving more....mostly walking. Then a C25K program a couple of months later along with some resistance training (which I recommend)...1 -
I started my exercise goals small. I began by saying I will walk twice a day. It was only around the block because that was all I could do but I started a habit I could build on. You can do this...just start with manageable baby steps.1
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I went over my goal by about 200 calories and was very upset. When I tried to exersize I couldn't do sit ups or crunches correctly. I'm 5 ft and 228 pounds which my doc says is obese. I think it'll get easier after a few weeks but its still almost depressing. I started crying about 20 minutes into my work out but kept going until 45 mins was up. Any advise on staying positive when its really hard to do exersize?
Don't worry too much about the sit-ups/crunches...you can increase core strength quite a bit by just doing stuff that requires balance - dancing/yoga/cycling/lifting(non-sitting position)/... most of mine came from dancing. I only ever do sit-ups to waste time between lifting sets (alternating with planks).
Cardio- start out with walking if you don't regularly walk now. and/or cycling.1 -
Note that 200 calories over your goal is going to be below (estimated) maintenance (assuming you set to at least 0.5 lb/wk loss which would be 250 calories below maintenance). So still a calorie deficit.1
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A year ago I couldn't do a single full sit-up,not one push up, 20 squats nearly killed me. But I really stuck with it. I got a trainer to help with form. I can now do over 60situps in a workout. I can do push-ups (on my toes!), And I can probably do 100squats easy. Keep up the hard work. Push through it. And use the emotions motivation. It was really hard to look at myself but I've come a long way.2
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Today is a new day, you got this1
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Others have already explained, 200 calories over is nothing you should worry about. You learn from it and observe trends to see what causes you to go over, which would help you stay within calories more often than not. Even if you have days where you go over way more than 200 calories, all it takes to lose weight is being in a deficit more often than not. You may also want to consider picking a more lenient rate of loss (1-1.5 pounds instead of 2). If you're cutting too much and feeling deprived you are less likely to continue.
For exercise, all it takes to improve is doing it consistently and progressively. I started barely able to walk for 5 full minutes, so that's what I did, I walked for 5 minutes. I kept walking and increasing my time and speed gradually. Fast forward to today, and I can run continuously for over an hour. My running speed is laughable, but so what? This time next year I will be running at a better speed. Forget expectations and just work with what you currently have, trying to progressively improve. If you're crying during your workout you may be doing too much too soon. If working out makes you distressed you are less likely to keep it up. Swallow your ego and cut back to a level that feels pleasantly challenging, not distressing.
Bottom line: stop putting yourself through the wringer and find a level of eating and exercising that you can do consistently more often than not, and if you have a bad day get over it, you're not being "bad", you're being human. A bad day will not affect your weight loss effort significantly unless you let it by getting discouraged and quitting.1 -
You don't have to do the crunches! do something that you might enjoy better, some walking e.g, build up your stamina bit by bit. Losing weight is all about calories in/calories out - eating less than you burn will mean you will lose weight.
200 calories over is practically nothing! I bet its still a whole lot less that you might normally would have had?
Take each day as it comes, log all your foods as accurately as possible. Don't beat yourself up if you do go over but aim to stay within your allowance as much as possible.
And aim to move more every single day. Baby steps.
All the best.1 -
Definitely start with any movement that is comfortable, walking is a great workout, and all you need to do is try improve the distance and time taken each time you do it. The fact that you tried even after emotion has taken ahold of you actually shows strength.
Also get an app on ya phone that tracks and automatically updates ya distance and calories burned, you will be surprised what ya actually burning by walking (even more surprising is calories burned doing yard work, dishes, cleaning etc). I use MapMyWalk as it automatically updates MyFitnessPal. All the Best and you got all the support you need right here.1 -
200 calories is really not very much in the grand scheme of things. An integral part of the process is learning how to forgive yourself when (not if) you make mistakes.1
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Look - change is hard. Tomorrow is another day. You are never going to be perfect. Also don't start with something that is too hard. Start with where you are. You will get there. If you start with things that are too hard right now, you will quit and go back to life as it was.1
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