I'm in bad shape and have little free time or self control. What's your advice?

[Anonymous]

Eat way smaller portions of the meals you are currently eating.

Second, eat fruit as a snack instead of the junk food you probably have now. Don’t even buy the chips, cookie to snack on and then you won’t be tempted to eat them as a snack.

With this strategy at least some weight will come off with minimal will power or changes in your current meals.

[Anonymous]

Anonymous wrote: a teacher, I work every day 8-4:30

lol

[Anonymous]

Hire a trainer at the gym - even if it is only for a few weeks. Copy his workout on the days you aren't working with him at the gym. He will help you to maximize your time and use the machines properly. This will build your confidence for the days you need to workout alone. And the cost will ensure that you show up, which for someone with little self control is half the battle. Consider it an investment rather than a sunk cost.

[Anonymous]

Drink 10 glass of water every day. Drink a glass of water with a teaspoon of Inulin powder 30 minutes before each meal.

Eat 1 cup of sliced cucumber, carrots and tomatoes with lemon juice, Himalayan pink salt and black pepper at the beginning of every meal.

No soda. No tea or coffee. Restrict your liquid intake to skim milk or water.

After a week of doing this, you will begin to lose weight at a rapid pace - around half a pound per week. When you have lost the first 5 pounds by making these changes, post here again on this thread. There are other things you can add to this routine to increase your weight loss.

[Anonymous]

Anonymous wrote:

Anonymous wrote: a teacher, I work every day 8-4:30

lol

Would love to know why that's funny. It's high school. Those are the MINIMUM hours.

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote: a teacher, I work every day 8-4:30

lol

Would love to know why that's funny. It's high school. Those are the MINIMUM hours.

Don’t get upset, DCUM is famous for hating teachers and not understanding how hard the job is.

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote: a teacher, I work every day 8-4:30

lol

Would love to know why that's funny. It's high school. Those are the MINIMUM hours.

Don’t get upset, DCUM is famous for hating teachers and not understanding how hard the job is.

True. It always surprises me though to see their open derision. Does explain a lot about the kids.

[Anonymous]

Anonymous wrote:Drink 10 glass of water every day. Drink a glass of water with a teaspoon of Inulin powder 30 minutes before each meal.

Eat 1 cup of sliced cucumber, carrots and tomatoes with lemon juice, Himalayan pink salt and black pepper at the beginning of every meal.

No soda. No tea or coffee. Restrict your liquid intake to skim milk or water.

After a week of doing this, you will begin to lose weight at a rapid pace - around half a pound per week. When you have lost the first 5 pounds by making these changes, post here again on this thread. There are other things you can add to this routine to increase your weight loss.

Teachers, lay off the free staff appreciation food in the teachers lounge. Eat an apple or fruit instead.

[Anonymous]

Here's what did it for me. I have little spare time also due to work:

- No soft drinks. Last time I had one was November.
- Only drink water or tea (no sugar)
- Cut back on carbs
- Work out 10-15 minutes a day.

For working out, I have an exercise bike at home that works your arms also (Schwinn Airdyne). After we have dinner, DW takes the kids upstairs for bathtime and I finish up the dishes then run down to our basement and do 10-15 mintes on the bike, then quick shower, and I'm wiht the kids in time to read to them for bedtime.

Ideally, I'd get in 30 minutes a day, but I figure 10-15 minutes is better than 0.

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote: a teacher, I work every day 8-4:30

lol

Would love to know why that's funny. It's high school. Those are the MINIMUM hours.

Sort of predictable hours though. It's the rare chemistry class that's spontaneously scheduled on a Thursday at 8:30 pm.

[Anonymous]

Advice: Get more free time and self control.


-from someone else who has neither but is working on it

[Anonymous]

Anonymous wrote:Here's what did it for me. I have little spare time also due to work:

- No soft drinks. Last time I had one was November.
- Only drink water or tea (no sugar)
- Cut back on carbs
- Work out 10-15 minutes a day.

For working out, I have an exercise bike at home that works your arms also (Schwinn Airdyne). After we have dinner, DW takes the kids upstairs for bathtime and I finish up the dishes then run down to our basement and do 10-15 mintes on the bike, then quick shower, and I'm wiht the kids in time to read to them for bedtime.

Ideally, I'd get in 30 minutes a day, but I figure 10-15 minutes is better than 0.

This is reasonable. Once some of the weight comes off, you’ll be more motivated to continue and add to your workout time. I don’t believe you don’t have the time. What are you doing all weekend or in the summer?

[Anonymous]

Anonymous wrote:

Anonymous wrote:You don't actually want to do the work to get in shape. That's your entire problem. Almost nobody you know who is in shape has tons of time. It's a fallacy to think you can't be in shape because you're busy. We all are. The difference between people who are in shape and you is that they prioritize working out and taking care of themselves. That might mean waking up an hour early to workout or staying up an hour later go do it. They don't magically have more time than you, they sacrificed something (sleep) you won't in order to be fit.

It takes no more time to eat nutritious food than it does to eat crappy food. Again, you're choosing not to.

There is no shortcut. You either make yourself work out or you don't. You either pay attention to your nutrition and buckle down on calories or you don't. It's as simple as that. If you're unwilling to do it, you don't actually want to get in good shape. But it's pretty insulting to pretend that other people are in shape because they somehow figured out a loophole you haven't. It totally negates the hard work they have put in by pretending they must have somehow stumbled upon a magic solution you haven't.

OP here. Surprised to hear my post was taken as insulting. I suspect PP just wanted to take a victory lap around a fattie online, but, if there's a genuine misunderstanding, I tried to be clear in the title that my lack of self control is the issue. I mentioned my demanding job and family because I thought it was a relevant consideration (e.g. no joining a post-work soccer league for me). So when PP says I don't actually want to get in shape, he might be right. But I want to want to. If anyone has gone from where I'm at to a better place, I'd be grateful to hear some practical considerations.

Thanks for all the helpful posts along these lines.

Then consider therapy for your self-control issues.

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote: a teacher, I work every day 8-4:30

lol

Would love to know why that's funny. It's high school. Those are the MINIMUM hours.

Sort of predictable hours though. It's the rare chemistry class that's spontaneously scheduled on a Thursday at 8:30 pm.

No. Just test prep, spring musicals, sports, awards ceremonies, etc etc. but you're right. Cake job.

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:I’m not sure that the responses to cut down on sleep in order to make time for exercise are good—it’s been found that lack of sleep contributes to obesity quite a bit. OP, I’d find the time elsewhere. Do you watch an hour of TV every night? Go for a run or do an exercise video instead.

I agree. Some people might be okay waking up two hours early to exercise, but others would not.

OP here. M-F I basically work and spend time with my family. Sometimes we go for walks during that time, but I don't really ever just sit and watch TV. One idea I've been trying on is biking to work since that would replace commuting time with working out. Another is buying an exercise bike so I can work out while being present and around the family. Do you think either of those sound promising?

Biking to work is a good option. But depending on the distance you may need to work up to it. I just started biking again. First week I just did 4-5 mile spins around my neighborhood with few hills and it kicked my ass. Then I worked up to 10. Then almost 20, which a month later I can do in 1:20. On Friday I rode 35. So I am getting there.

What is critical though is watching diet. You will be much hungrier and you need to eat more fiber and protein.

Also, if you have any alcohol in your diet, eliminate it entirely. That is pure sugar.