Workout to lose weight

[Anonymous]

I have come to the conclusion that I need to lose weight, a lot of it. Have known this for a long time, but have been unwilling to do much about it. Like I weigh 200 lbs and should weigh no more than 140 lbs. I felt and looked my best as an adult at 135 lbs. Is walking good enough exercise if I am breathing hard and sweating on a treadmill? Should I try running -- one of those run 1 minute walk 2 beginner programs -- or is that contraindicated by my level of fatness right now. 30 minutes, 40 minutes, 50 minutes? I had one trainer long ago who said no more than 20 minutes of cardio. Another who said 40 minutes -- 20 for today and 20 for yesterday.

I found a really good and doable strength training program so I am covered that way. Just need help to try and figure out the best and most efficient way to exercise. I have a treadmill, a gym membership, and a dog so I have no excuses Anyone have any suggestions? Anyone lost this much weight before with diet and exercise?

[Anonymous]

You could be me, truly. Our numbers are almost identical. I have not weighed 135 since college and 140 since my wedding (10 yrs and 3 kids ago). I am currently down to 165 lbs and have not exercised a bit (other than walks which I have always taken). Its all about calories in. I have cut down my portions and calories by a LOT. I started about 4 months ago. I really pay attention to how much and how often I eat. I only allow myself 3 meals, absolutely no snacks, and try to limit to 1,000 to 1,500 calories per day. I was shocked to relaize how many calories I was eating to get to 200lbs (and even more after pregnancies). Again, its all about caloires in once you are overweight. Exercise is good for you but will not make a major difference in your weight until you are skinny (then it helps you maintain).

[Anonymous]

21:13 thanks for your post!! Do you have go to meals that you can share? Especially breakfast -- hardest meal for me to make, eat, and cleanup while wrastling child out for school and rolling out the door for work.

[Anonymous]

I have to partially disagree with the PP. While it is true that it is all calories in v. calories out, working out has so many benefits that help with not only weight loss but self esteem and health. I know this all has been said before but I'll reiterate. First, if you work out you get the endorphins going, which puts you in a good mood and makes you feel better about your body, no matter what size you are. Second, every bit of cardio you do burns calories so that's more calories out. Working out will also positively effect your colesterol, blood pressure, etc. which if you are 200 pounds probably could use some work. Finally, and this may not be true for you, but has always been true for me, if I work out I want to eat better b/c I don't want to waste all that sweating on the treadmill.

So, I highly encourage you to work out. If I was you, I'd take it slow. If walking at a vigorous pace wears you out, i.e., you can't talk comfortably and are sweating like a pig, stick with that for 30 minutes a day. Once walking becomes less challenging add some jogging in, intervals like you said. Don't expect to be able to run a mile without stopping when you first try. If you keep at you will see your endurance increase and you will lose weight so long as you continue with healthy eating.

Good Luck.

[Anonymous]

Thanks, PP. Oddly enough my BP and cholesterol levels are all scary normal which are 2 of the major reasons I have been able to ignore my weight for so long. I do plan to make exercise a significant priority in my new plan. I am just trying to get an idea how much cardio will speed weight loss -- 30 minutes will be no problem. I have just read that I should do more, less, 5 times/wk, 3 times/wk. I have had 2 trainers in the past who have thought I should workout for way more time per week than I can alot between working FT, being a mom, being a wife, etc. When I pointed out to each of them that it was not really possible for me to complete a 2 hour workout 6 days per week both acted like I should not really bother at all -- could not have had anything to do with the $80/hr each charged...

[Anonymous]

While I totally agree (how could anyone not) that exercise is great for your heart, lungs, etc... and mood - the endorphin high is nice, exercise does increase your appetite and you can not burn enough calories in a modern workout to really make a difference in your weight if you are fat. Now if you want to start plowing a field every day you might have soemthing. Its a medically recognized fact told to me by my doctor. Exercise is VERY good for you but it does not make you loose weight in and of itself. Once you are skinnny, the appetite increase caused by exercise is a non-issue because it balances out with the caloric burn thereby helping you maintain.

To answer your question OP, I eat a low or no fat yogurt, specifically the "Australian style" with the Kangaroo from Whole Foods (it has sugar but a lot less than most brands, no HFCS, and is all natural). One fills me up and gives me enough protein (which helps decrease appetite) to hold me over to lunch. When I first started though I would have 1 scrambled egg and a cup of blueberries. The protein plus fiber is perfection. The other thing is that I have found that once I got to about -20 lbs I could manage my hunger with two meals instead of one. My doctor said this is absoluetly fine. I try to eat around 11 and 4 and then drink LOTS of water a night to fill me up. I am telling you the weight is coming off beautifully. I gained about 1-2 lbs over Christmas due to all the eating/meals/goodies but have already lost it again.

Oh, that is another key. Weigh your self EVERYDAY. It is also not the "common wisdom" but my Dr. says most of the common wisdom is wrong and weighing yourself every day gets you right back on track if the weight starts to creep back on. Good luck!!

[Anonymous]

Oh thank you 23:12!! Very helpful. Do you mind sharing your doctor's name? I would love to talk to a doctor about this mess that I am trying to get under control. And thank you again for the breakfast suggestions!!

[Anonymous]

It is Dr. Michael Anchors. He is in Gaithersburg, a bit far away, but well worth the trip. An excellent bariatric (weight loss) doctor, a little quirky in person, but very well educated, excellent resume, knows his stuff backwards and forwards. Just don't expect a big fancy "Chevy Chase style" practice. He is very down-to-earth and, I'll say it again, a bit quirky (a character). You can google him and see his credentials. His name has been attached to the medical weight loss world for a long time. I give him 5 gold stars.

[Anonymous]

If you haven't exercised in awhile, I would not start running. Get your heart, muscles, and body used to the physical rigor. Start out by walking. This will help your breathing, tone your muscles. Start small.

My SIL lost 40 lbs by walking 20 -30 minutes per day, along with a modified intake of food. I don't say "diet" bc it is not a successful strategy.