One year to feel and look better...where do I start?

[Anonymous]

I have an event in exactly one year from now where I want to look much better than I do now. I'm 5'1'' and I need to lose about 20 pounds (more would be great but I'm fine with 20). I've had health issues in the past year (Hashimoto's & IBD) and they seem to be better controlled now so I'm in a better place to start taking steps to lose the weight and become healthier.

Right now I walk 2x/week for exercise and my diet is OK but probably could be better. I'm a pescatarian, gluten free (for autoimmune/inflammation reasons) and my downfall seems to come at night after dinner and before bed when I tend to snack on things like popcorn. Since I have a year, I'd rather take gradual steps where I don't feel like I'm drastically changing my diet or exercise routine. I'd rather add things in and see how they go.

I feel like even if I could add in some weights 2-3x/week it would make a difference in my body composition. I've done OrangeTheory and I didn't lose any weight but it was hard on my body especially when I was trying to get my health under control. I do better with gentler exercise. I want to take the month of December to get a plan in place and then start it in January.

Where do I start and how should I go about this?

[Anonymous]

It's going to be mostly eating. Us short people have far less wriggle room in our diets. I'd use MFP and really make effort to lessen sugar, soda, lower alchohol use and excessive carbs. I lost 10 lbs in 4 months by tracking and thinking before eating. I still ate ice cream and drank wine sometimes, but upped healthy soups and salads.

[Anonymous]

In 2009 I lost about 20 pounds and I’ve kept it off. I first started by getting a Bodybugg—they’re now obsolete but exactly the same premise as a Fitbit—and getting a package of 6 personal training sessions at my gym. I’ve always been a good athlete but I needed some accountability and I also wanted to learn some new exercises and how to use the newer kinds of equipment like a TRX and stuff. I tracked my food, every bite, with the Bodybugg app, and later transitioned to Fitbit which i still use to log food and track steps to this day.

I wanted to train for a half marathon. I’ve actually always been a runner but fell out of it when I got Lyme disease. So I signed up for one that was several months out. If you’ve never run before, you could start with a similar goal but on a smaller scale, like a couch to 5K plan. For me, Running is the best fat burner.

I don’t subscribe to food diets where you cut out entire groups of things. It’s unsustainable and if you ever stop, you’ll gain everything back. For me, it’s moderation, working within a calorie parameter. Yes I can have ice cream or pasta but I have to adjust the rest of the day’s intake, and I measure my food.

I’m 37 now. I’ve only gained back about 3 pounds but I’m still the same size and when I was at my lowest weight. I lost the 20 pounds over about 10-12 months, but lost the first 10 or so fairly quickly. I wasn’t super large to begin with. I went from 145 to 125.

[Anonymous]

Look up Kayla itsines workout. I got the Pdf from a friend and 2 years later I still do the work outs. I got so much toner with the exercises vs just running.

[Anonymous]

Anonymous wrote:It's going to be mostly eating. Us short people have far less wriggle room in our diets. I'd use MFP and really make effort to lessen sugar, soda, lower alchohol use and excessive carbs. I lost 10 lbs in 4 months by tracking and thinking before eating. I still ate ice cream and drank wine sometimes, but upped healthy soups and salads.

OP here. I’ve used MFP before without any success. I already don’t drink soda so that won’t be hard. I can cut down on alcohol. My metabolism is just really crappy.

[Anonymous]

Make changes to your diet that will be sustainable over the long-term, not just focused on losing weight. Focus on what helps you feel your best.

I think exercise gets a bad rap on this board. Sure, it may not lead to weight loss for everyone, but it is SO good for your body in so many other ways. If you do better with gentler exercise, look into things like yoga and pilates to build strength. Increase the walking to daily. Lifting weights is great, but you need to push yourself to build strength, i.e., it's not always gentle. Yoga/pilates are easier on your joints and can be very sustainable over the long term. They also have benefits of improved focus and concentration, at least for some kinds of yoga. And they can absolutely build strength, if not in the exact way lifting weights will.

I'd also throw in things like meditating and reducing your stress in general. Stress can really do a number on your health and undermine a lot of good efforts, so reduce that. Prioritize getting enough sleep. Make sure you have good social support. As with diet, all of this should be sustainable over the long-term. Good luck!

[Anonymous]

What is the deal with Kayla Itsines

[Anonymous]

Anonymous wrote:Make changes to your diet that will be sustainable over the long-term, not just focused on losing weight. Focus on what helps you feel your best.

I think exercise gets a bad rap on this board. Sure, it may not lead to weight loss for everyone, but it is SO good for your body in so many other ways. If you do better with gentler exercise, look into things like yoga and pilates to build strength. Increase the walking to daily. Lifting weights is great, but you need to push yourself to build strength, i.e., it's not always gentle. Yoga/pilates are easier on your joints and can be very sustainable over the long term. They also have benefits of improved focus and concentration, at least for some kinds of yoga. And they can absolutely build strength, if not in the exact way lifting weights will.

I'd also throw in things like meditating and reducing your stress in general. Stress can really do a number on your health and undermine a lot of good efforts, so reduce that. Prioritize getting enough sleep. Make sure you have good social support. As with diet, all of this should be sustainable over the long-term. Good luck!

I know, this is really my main goal but I also want to look good at this event next year. I did get into yoga last year and did feel like I was getting stronger but I stopped it for some reason. I need to pick it back up again. I liked that I could do videos at home on my own time. I did a lot of Yoga with Adrienne videos. I've definitely been working on reducing my stress and I think that's been helpful with reducing my symptoms from my health issues. I walk 2x/week because I go with friends at 5am and it's difficult for me to remain rested and get enough sleep when I wake up that early more than 2x/week. If I could add yoga an additional 3-4x/week then that may be doable.

Thanks for the suggestions! -OP

[Anonymous]

Anonymous wrote:What is the deal with Kayla Itsines

I always see her last name as "intestines" lol

[Anonymous]

Keto, keto, keto

[Anonymous]

IBD and popcorn?! You are a brave woman! I have crohns and would be in the hospital!

[Anonymous]

I think maybe you should focus on one small change per month.

I used to do a lot of snacking after my DD was in bed. Now I brush my teeth when she does so that I’m not tempted to eat at night.

[Anonymous]

Anonymous wrote:I think maybe you should focus on one small change per month.

I used to do a lot of snacking after my DD was in bed. Now I brush my teeth when she does so that I’m not tempted to eat at night.

This! Sounds like you know it too. Snacking at night is as relatively easy place to start. Brush your teeth and the kitchen is closed after dinner.

[Anonymous]

Anonymous wrote:IBD and popcorn?! You are a brave woman! I have crohns and would be in the hospital!

I know! Sometimes corn really irritates me and sometimes it's ok. I'm in a phase now where it's ok. I don't eat a ton of it--I stick to the half ounce bags but it feels like a treat to me. -OP

[Anonymous]

This is sport and fitness board but I will just make a plug for the more shallow aspects of appearance improvement: new hair, clothes, and makeup (I am assuming you are female).

Do a self assessment of those things. You can wait for new clothes until you have lost the weight, but a decent haircut and a nice makeover might make you feel good about yourself and eager to keep up with the lifestyle changes. (I say this as a woman who never wore make up and had crappy hair until earlier this year. Now I have a flattering style and wear a minimal amount of makeup that makes me look like me, but just healthier and prettier.)