S/O Help me with a workout routine... please?

[Anonymous]

Anonymous wrote:

Anonymous wrote:09:39: I think that's part of my problem.. you see, I don't have any idea what's appropriate for me to be eating, so I just drastically cut my calories back. I eat one meal daily right now (400-600 calories probably), and that's helping me to lose weight. Cutting way back like that has been the only thing that's really worked for me, which leads me to believe that I've just constantly been dieting all wrong.

Dear god, don't do that. That's not enough calories, especially if you are over 200 pounds! Focus on cutting out sugar and processed grains, and eating more protein and fruits and veggies. Get most of your carbs from sugar, and whole grains (whole wheat bread and pasta, brown rice) in moderation.

Sorry, I meant get most of your carbs from *fruit* and whole grains in moderation.

[Anonymous]

I get what you're saying.. I do.. BUT this has been the only thing that's worked for me... well, nothing has worked better..

So please help me out a little bit more.. what should a typical meal look like... a breakfast, lunch, dinner, etc.. I know I probably sound like a fat idiot, but I genuinely don't know, clearly..

It started out just being busy one day and only took time to eat once, and then I realized that this was working, and I was losing weight more rapidly, so I just kept at it..

I also kind of feel like this is a good way to rid myself of the "addiction"/"emotional eating" aspect of everything.. if I limit myself and set a strict once a day rule, then that goes away..

[Anonymous]

former personal trainer here again. Do not drastically drop your calories! You must eat or your metabolism will rebel and will stop burning fat stores.

I suggest you look at myfitnesspal.com or sparkpeople.com and start tracking your calories. Ideally, you should spread those calories out throughout the day - three meals and two or three snacks. Stop eating processed food and eat fresh fruit and veggies. Chose whole grains and limit your fat intake. The bulk of your calories should come from protein and whole grain complex carbs, not fat. There are plenty of resources on line that you can read about nutrition. I'll see if I can find you some more.

[Anonymous]

Anonymous wrote:I get what you're saying.. I do.. BUT this has been the only thing that's worked for me... well, nothing has worked better..

So please help me out a little bit more.. what should a typical meal look like... a breakfast, lunch, dinner, etc.. I know I probably sound like a fat idiot, but I genuinely don't know, clearly..

It started out just being busy one day and only took time to eat once, and then I realized that this was working, and I was losing weight more rapidly, so I just kept at it..

I also kind of feel like this is a good way to rid myself of the "addiction"/"emotional eating" aspect of everything.. if I limit myself and set a strict once a day rule, then that goes away..

Eating paleo is so easy once you figure it out, and you're never hungry because you aren't supposed to deprive yourself of real food. It's not a fad either - healthy foods and all of that. Give it a shot, and start with this lady - from your thread, what she went through might resonate with you. Lots of meal planning here, too. You're not a "fat idiot," don't even say that! There's so much mainstream misinformation out there. It's tough to find your way.

http://www.thepaleomom.com/2012/06/my-120-pound-journey-to-paleo.html

Here's a sample weekly meal plan from some other people. I do not cook, so making my own jerky is laughable, but it's a place to get ideas.

https://docs.google.com/viewer?a=v&q=cache:1PsMBFXNiNMJ:cavemanstrong.com/mealplans/CavemanStrong-2WeekPaleo-MealPlan.pdf+&hl=en&gl=us&pid=bl&srcid=ADGEESiM_NfDR1aXd5IlBjq6MkBIIv-We1a0VSuzI5Dk5MoXwcmdfSWgvT-u8wGfiZlG9zudzWY0fmKkyzYl8Md9ajJMrHHpvSU9DJr-RSdjjdsh7dxtd_6TJpIP3jlrka9y0NCRswXE&sig=AHIEtbQd5RNAkwWiAPjQIoox5qdfnDGpyQ

[Anonymous]

Anonymous wrote:I get what you're saying.. I do.. BUT this has been the only thing that's worked for me... well, nothing has worked better..

So please help me out a little bit more.. what should a typical meal look like... a breakfast, lunch, dinner, etc.. I know I probably sound like a fat idiot, but I genuinely don't know, clearly..

It started out just being busy one day and only took time to eat once, and then I realized that this was working, and I was losing weight more rapidly, so I just kept at it..

I also kind of feel like this is a good way to rid myself of the "addiction"/"emotional eating" aspect of everything.. if I limit myself and set a strict once a day rule, then that goes away..

I would search online for 1600- or 2000-calorie diets. You can find a lot of examples of meals that feature whole grains, lean meats, and fruits and veggies. If you can start eating this way, it will avoid blood sugar spikes and crashes and you may find that a lot of the cravings that lead you to unhealthy eating lessen. If you discover that you feel better when you eat better, that creates motivation to continue to eat better. I just don't see how eating once a day is sustainable or moves you toward a healthier relationship with food.

I also would advise you to consult with a doctor if you haven't already. If you really can't lose weight without starving yourself, you might have a metabolic issue of some kind. Also, depending on whether you have issues processing sugar (insulin issues), issues processing large amounts of protein (kidney issues), high cholesterol, high blood pressure, etc., those factors would have a role in determining what type of diet would be most healthy for you.

[Anonymous]

Thank you guys so much! I will definitely do a little more research to see if I can find an exact diet that will work for me

[Anonymous]

I think South Beach is a great lifestyle. It's protein-rich and carbo low. The first two weeks are the hardest,when you're restricted from eating fruit, but it's an easy diet to follow because there is very little weighing/measuring, and you eat a healthy diet. As for exercise, just add in some weight resistance like pushups, squats, etc. Buy some small weights and start using them, it's cheap and easy to incorporate into your day.

[Anonymous]

If you have a Wii - get the game, My Fitness Coach. It's basically a custom video for you. You can choose between cardio, upper body, lower body, core, yoga and I can't remember if there's anything else. I've never done the yoga, but I like the other programs. You set your fitness level and the game does regular check-ins to see how you're doing - and adjusts the level for you. You can set each workout to increments of 15 min - so it can fit into your schedule.

If you find you want some additional workout equipment at home - Craig's List is awesome. My husband has gotten basically everything for our little workout room on CL. Towards the end of the month is best - when people are moving. Once you are more used to working out, it's important to add resitance/weight training.

The library has lots of books on nutrition.

[Anonymous]

For an eating plan, get a subscription to Clean Eating magazine and Shape.

What are you doing on the treadmill? Likely your intensity is too low. You don't necessarily have to run, but try doing walking intervals - something like 1 minute on a superfast speed, then 2 minutes slow. You want to be barely able to speak more than a few words.