Plan of action for weakness

Hi Tosha! I'm 49 and a year ago I felt like you do, except also with a diabetes diagnosis and recent surgery to remove one ovary. I'm down 105 lbs and feeling much stronger today - my husband and I run every other day and lift weights 3 times a week. But the process to get here was very slow and gradual.

The first thing to do is to find ways to comfort yourself other than food. If food is the one thing that makes you feel better, and you try to give it up, it's hard. Try to find some very low calorie treats you enjoy that make you feel pampered. For me, it's coffee with almond milk, cinnamon, and a little dark chocolate. And herbal tea. Then make yourself find time and energy to do some things you love doing that you may have let slip recently. I make time every morning to spend five minutes just playing with my cat. I sit outside and watch birds. I dance to music I like. You might read a good book or paint your fingernails or take a hot bath. Be good and loving to yourself.

Try logging your food and activity for a week without changing anything to see where you are. Then you can look at your diet and see where to make changes. Note times and places and activities that tempt you to eat badly, foods you can substitute for high calorie foods, and even things you don't currently eat enough of and need to add like fruits and vegetables. I find that I stop craving nearly as much junk when I eat fruit. But everyone is different and you will have to find what works for you.

Now, the exercise! I was so sedentary last year. I started out by just walking around my house, doing butt kicks and knee raises. I used water bottles as weights and lifted them repeatedly while watching TV. I started doing wall push-ups, then knee push-ups, and now can do toe push-ups. I also have a cheap stationary bike that someone gave me - ask around and see if any of your friends have equipment they don't use and want to get rid of, or check Craigslist or yard sales. I picked up weights at my neighbor's yard sale.

The beauty of a stationary bike if you can get your hands on one is that you can control the intensity. I started out pedaling very slowly at the lowest setting for ten minutes, and now do HIIT intervals for fifteen minutes at an incline. Same bike, very different workout. There are also no excuses not to use it - I don't have to get dressed or leave my house, it takes little time, and doesn't depend on the weather.

But you can do anything, just as long as you do something every day, for long enough to get your heart rate up, and do a little more every day. Listen to music you enjoy and dance. Look at YouTube videos - there are ones for all activity levels.

Sending you a friend invite, good luck on your journey!

Lay down on the floor and then get back up. Do it 4x a day, then every two days add one more. On day 10 as you are getting up go into the plank position for 3 to 5 seconds 1 time. Every day add one additional 3 to 5 second plank until you are doing it every time. After a little while start adding 2 to 4 seconds to your planks until you work your way up to a minute.

Gradually start adding in other exercises like crunches, push ups (starting on the wall), etc. Stick to it every day and after about a month you will be amazed at how much more you're able to do. After a month start parking your car further away from the door when you go shopping. Maybe just 3 or 4 spaces to get in a little extra walking.

Take one trip around the perimeter of the grocery store when you get inside before you start your shopping. If you don't have a lot to get carry a basket instead of pushing a cart. When you get home and take your groceries inside start taking things inside with additional trips. If you have two bags, make a trip for each bag. A lot of baby steps can get you to the point where you can start working out in no time and you wont get burned out on the way.