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80/20
80 percent of losing weight you can lose by dieting.
20 percent of training is used to sculpt the final edges.
Today i want to lecture all heavy overweight people that are new to this lifestyle change- journey:
PLEASE do not start with exercise. You will overload your joints, and believe me you are strong enough!!! I had a backpack on the other day with all the weight i had lost, and boy was that heavy! i had lost all that muscle i used those days just to get around!
The best way to start losing weight, is take small steps that work for you. Dont turn it all around trying to live off the land and eat 100 kcals a day. You will not keep that up i promise you!
start using fatsecret and write down everything you eat (or binge). the first week you will lose weight just because you refuse to write things down, you decide not to eat them anyways (*lol*)
then change ONE thing in your diet, preferably the thing that had the most impact on your calories and write everything down again, keep true to yourself and you will lose some weight. Dont expect kilo's!
The third week change ONE thing again. and so on...
after losing 5 kilo's you can slowly start to implement some exercise, but dont overdo this!!! just one hour a week on top of your normal pattern will do...
remember nothing is over untill you stop trying!!!
have a nice day all, and thanks for listening.
maud.
Diet Calendar Entries for 28 May 2015:
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2183 kcal
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Fat: 69.73g | Prot: 108.44g | Carb: 280.75g.
Breakfast: Peijnenburg Ontbijtkoek Gesneden Minder Suiker, Koffie, Perfekt Aardbeien Extra Jam, Croissant. Lunch: Baguette, Perfect Fit Protein, Alpro Soya Soja Yoghurt, Apples, Gekookt Ei. Dinner: Tomatoes, Croutons, Cooked Vegetables (from Fresh, Fat Not Added in Cooking), Cooked Vegetables (from Fresh, Fat Not Added in Cooking), Cooked Vegetables (from Fresh, Fat Not Added in Cooking). Snacks/Other: Sweet or Dark Chocolate, Optimel Yoghurt Griekse Stijl Perzik. more...
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3822 kcal
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Activities & Exercise:
Weight Training (moderate) - 30 minutes, Running - 6/mph - 1 hour, Spinning - 1 hour, Sleeping - 8 hours, Resting - 13 hours and 30 minutes. more...
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 Comments
28 May 15 by member: millerm40
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Thank you- I needed that today!! Just threw my bread out to the squirrels and birds- that is my downfall- am smiling about it now!
28 May 15 by member: Non1953
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Puhpine, THANK YOU, i needed that today because I have been feeling overwhelmed this week, so I will TRY again a little at a time.
28 May 15 by member: Lucygirl1
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great post, I agree with walking with the weight you lose for everybody at least for a one time feel about 20 minutes it is tough
28 May 15 by member: Rockiesfan
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Thanks for the advice......I take everything to heart.....
28 May 15 by member: audreybanks
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I have to laugh every time I hear some very overweight person say they are going to start running. We all must begin with Baby Steps.
28 May 15 by member: BuffyBear
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it's mostly about WHAT you put in your body!!!!! You can eat junk and work out but it's not going to get you anywhere but maybe in the hospital from heart problems. I saw a picture a few days ago "Abs are made in the kitchen." People shouldn't be AFRAID of food. Have fun with it. Make your meals colorful. One of the goals with weight loss is to be able to eat as many calories as possible and still lose weight. If you eat the right foods, CLEAN EATING, you'll lose, even if you DON'T move other than your normal daily living. But moving is good for your muscles and joints and the most important muscle...the heart. Gotta keep that thing tickin. Exercise is for sculpting. Eating is for losing fat! :-)
28 May 15 by member: amyskids
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Maud, that's a great journal and excellent advice. Should be required reading for all. It's so much easier taking the changes one step at a time, especially in the beginning.
28 May 15 by member: jmb3450
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You can swim instead to run... but please move to activate your body!
28 May 15 by member: Siberian Tiger
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My very heavy SIL decided to start exercising all of a sudden one day. She decided that the best thing for her to do was to walk as fast as she could. That way she'd get in the distant as fast as she could and be done with it for the day. Unfortunately it didnt work out well for her. On her second day out she tripped herself up and fell down She hit the pavement so hard she broke both of her arms trying to catch herself. Moral: Take it easy on yourself. Go ahead and get some walking in but don't overdo it to the point you end up with two casts and can't even go to the bathroom by yourself.
28 May 15 by member: DarleneW101
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Beautiful advice my friend!
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Excellent points - I think I used the website about six months before I started exercising, and even then I started out slowly. The more the weight goes off, the more you feel like exercising. Although . . . I don't seem to be able to sculpt those final edges. Have a great day.
29 May 15 by member: jwill77nc2
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I totally agree with this post. My hubby is an exercise guy - he's at the gym every morning and he has added rowing at home 3 days a week as well. He has finally dropped a ton of weight because even though he has had this routine for about 10 years, it's only been the last 6 months that he actually seriously reduced the junk calories going into his mouth. He looks at me and wants to push me to be more like him. I enjoy 2 hip hop cardio and zumba classes a week and I do extra walks, hikes and bike rides periodically with the kids. I have told him, the food is MOST of the battle with the weight and the exercise is for getting my heart and muscles in shape.
Anyway, I haven't seen it said so black and white here before, well done!
Have a great day - Sharon
29 May 15 by member: sharon128
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