Overweight and VERY out of shape - suggestions to start again

[Anonymous]

Have you tried noom? I got served an ad and decided to try the free trial (don't pay anything, they'll email you to do it free) and so far on day four I like their approach. I have gained about 20 lbs since having kids and live a pretty sedentary office life. The app is interesting bc it mixed little tips and encouragement around the psychology of food choices along with the actual food tracking... And a coach looks at your logs and interacts with you so there's something about knowing another person is "watching" that reinforces the accountability factor...check it out. I'm not great about doing things on my own but have no time for the gym or looking for a dietician etc...

[Anonymous]

Baby steps.

For exercise, start out with small goals by walking or doing some sort of cardio for only 5 minutes each day or every other day. After a few days of that, bump it up to 10 minutes. (5 or 10 minutes may not seem like a lot, but it will get you in the habit of doing something and it's not so onerous that you won't go back and do it again.) Congratulate yourself (out loud) every time you meet your goal, no matter how minuscule the goal was. Over time, you will see progress and will want to push yourself more.

As you get more into the exercise habit, incorporate strength training on the days you don't do cardio. Again, start small by doing something like 5 crunches, 5 push-ups (resting on knees), and 5 air squats, increasing the numbers of reps as you get stronger.

TO keep myself accountable, I do not allow myself to watch my favorite shows unless I'm exercising.

For food, you will need to find a strategy that is sustainable for you and does not make you feel like you are missing out on anything. For example, I knew I could not sustain a high-protein for the long term, so I chose to count calories instead. This allowed me to basically eat what I wanted, but within limits (I effectively eat about 300-calorie meals, plus snacks (apple, carrot sticks, popcorn, etc.) and a small treat at the end of the day.)

I buy "mini" treats (mini ice cream sandwiches, mini cones, mini chocolates, Italian ice,...) that are generally around 100 calories - enough to satisfy that craving, but not enough to break your diet!

[Anonymous]

I agree with Baby Steps. I would rather make it way more simple. Just drink one full glass of water right before lunch and do same right before dinner. Do it for two weeks, you will lose about 5 lbs.

Once you lose 5lb, you can add another goal. As an example Journal of what you are eating.

Never try to change yourself too quickly. You will only gain more weight!