New to this

Work up to it.

Help me!! I don't even know where to start, I have so much on the go already between working, managing a family and household I don't even know how to find the time to exercise. I usually ride my bike a bit in the summer time and hibernate in the winter, I have however starting myfitnesscoach 2 on wii to help with meal plans and exercise routines, and bought just dance 3 and have been doing that a little every night but after 1 or 2 songs i am so out of breath I feel like I"m going to pass out...talk about being out of shape ughh!! I also try to get on my eliptical as much as I can but the whole lack of time is a huge issue. Where do I start?!:yawn:

Hey Kelly,

you need to do the calculation of your bmr (basal metabolic rate) - just google it. And then you need to eat that minimum amount of kcal, because it is dangerous to drop under that because it triggers your starvation mode and you will never ever be able to loose weight. It sound weird but you need to eat more that you can loose weight... In the starvation mode you burn alot less calories if you would be eat more. Your body is smart and keeps you alive with burning fewer calories because your body has no more intake (see the past of the human kind where people eat a few days nothing until they hunted down animals etc etc.)

So you really need to get your intake at least a bit above your basalrate. Don´t be scared .. Do your homework... google nutrition and find out what suits you best. YOU REALLY NEED TO EAT YOUR CALORIES ABOVE YOUR BMR !!

Cheers... Feel free to email me for further questions or add me...

Django


PS. Feel free to check this free site too. -> http://scoobysworkshop.com/calorie-calculator/
I get your data in there and it says your bmr is about 1410 calories and your TDEE (means the total amount of calories you need to hold your weight) is about 1692 kcal per day. Just recheck that please... You are STARVING yourself... Split your meals in 4 - 5 equal portions over the day and you may get your 1410 calories.... Please don´t starve yourself.

There are meal replacement shakes out there that you could maybe add in addition to whatever you are eating right now. The shakes usually average 200 to 250 calories each, so there is 500 calories that you can add on top of what you are eating now. Most of the shakes (contrary to what they say) don't really fill you up that much so you should still be hungry enough to drink them and still eat what you are eating now. Plus most of them are packed with nutrients. I'm doing shakes for breakfast right now because I normally skip that meal. I'm diabetic and it's actually helped lower my blood sugar.

I agree with lean meat (mostly chicken, turkey, fish) and veggies - I have discovered microwave steam-seal bags and it only takes 1 and a half minutes to cook my veggies in the bag and they taste great!

Protein powder in your cereal (try about a quarter of a scoop first building up to 1 scoop) brings up the calories plus make sure cereal is wholegrain and only around 4-7g sugar per serve

Low or no fat yoghurt (watch the sugar content), nuts, seeds, avocado are all good ways to increase calories. Fruit in moderation is great but don't go overboard as they do contain quite a lot of sugar - fruit drinks and juices with added sugar only add empty calories.

Reduce your intake of soda and other fizzy drinks - they are basically sugar and sodium!

Be very careful of processed and cured foods such as bacon, ham, sausages, salami, pastrami etc as they have high levels of sodium (salt) which can cause fluid retention and high blood pressure and only eat small amounts if any.

Bread should be wholegrain, try and reduce white bread intake as it does not have much nutritional value