Weight Loss

If you really want to run, check out the Couch to 5K program - it's a great way to get yourself jogging/running by building up slowly.  You can find a podcast of it on itunes, which is really helpful.  I used it last fall and thought it was a great program.  However, if you're finding running too difficult you might consider bicycling instead: it's a lot easier on your body/joints, but still good cardio.

There's a whole other side to working out, though - strength training.  Admittedly, I haven't done a lot of it, I enjoy cardio more, but www.stumptuous.com is an amazing website written for women by a woman who's been lifting for years.  This would probably be a good place to start, but everything on the site is worth reading.  

I hope these help a little - you're on the right track, but it can be difficult.  And don't forget that weight is much more complicated than a number on a scale.  Society today has set a ridiculous standard for our bodies, and tells us that we're not worthy if we don't meet standards that are virtually physically impossible for 99% of women.  I don't want to be cheesy here, but don't forget that you're not defined by how much you weight :)

so i will try to give my best to help...to start with leave all these diet things.as u have mention u dont like cardios,u find them boring and get easily tired,i am sorry to say that cardio is the best way to lose weigt(i do cardio to burn fats into muscles),its all about having motivation and keep saying to urself: "no no i will not stop now,i will keep running and no,i will not stay at home tomorrow,eating fries or burgers I WILL HIT THE GYM AGAIN TOMORROW!!! running is all about practice and strong will,so when u have worked hard enough u will achieve it.for example i can run straight for 40 mins and i think thats nothing,but before 2 years i could not imagine that i can run for that long,so u see its all up to u. :)

 other thing is ur meal,because food is just as important as  exercising.if ur goal is to loss weigt reduce fats!! eat alot of fruits and veggies,fish,brown rice instead of bread,drink mik and last but not least drink at least 2 litres of water every day.fizzy drinks,chips,fast foods and everything sweet is banned!! u can add one supplement to ur training meal..this is l-carnitine,the amino acid which supports fat burning.

i agree, cardio is really boring and easy to get discouraged, especially in the winter when you have to do it indoors.  i find the best thing to do is to work out while watching tv or listening to some engaging story.  i podcast interesting NPR stories, but I have friends that rip books on CDs to their mp3 players.  that way I am not clock watching, or counting drips of sweat coming off my nose, or focusing on the burn in my legs.

best of luck!

Don't know where you are working out, but running outside can be more distracting than running on a treadmill. Or try a different cardio machine, such as an elliptical, a bike, or a stairclimber. In fact, if you are really so overweight that it's affecting your health, these are probably better to start with anyway, since you won't be putting as much stress on your joints.

You should be able to read a magazine or book while on most cardio machines (other than a treadmill) which should distract you.

Another thing to consider is adding little bursts of activity to your day. I frequently do 10 minutes of situps or pushups while I'm watching tv. Or every commercial break, get up and do jumping jacks, squats, situps, etc. Vary it. 

Try a sport you find interesting - take a dance/aerobics/martial arts/etc. class, or join a recreational softball/basketball/etc team. If you enjoy what you are doing, it won't feel as much like work!

so what i do is walk.

i put on my headphones and sansa vuse (cheaper better ipod with video) and go the nearest park or college track. i really like the track bc i meet hot girls there running their hot little asses off, and the views are good--i mean scenery..plus there is an added bonus that i can actually know how far i'm walking.

i like to walk 2miles in the morning and 2 miles at night. it's fast and gives me multo-energies! and another bonus it makes hamburgers & fries, cookies taste nasty after awhile :)

*good luck* walking is the bomb. it's so easy and doesn't hurt.

heres a song that i like when i walk:  Water & Headphones by the ropes 

I agree with BAS, the treadmill may not be the answer, running outside is much better, and it means you can vary routes, add or take away hills and I find it easier to set goals, like, I will just reach that lampost, and when I've got there, well that wasn't so bad, maybe just to the end of the road....it sounds silly, but it does help with the monotony of everything.

'Light' exersice classes such as pilates, dancing, aerobics, yoga are all really good, they are much better for your joints and they get your body used to exersice so making running easier, it also tends to work more of you muscles than running does, therefore burning the fat off all over than just your legs, which running does. Cycling is also very good, as it doesn't put such a strain on knee and ankle joints like running does, downhill is especially bad for those joints.

Another good way to get into exersice, is to go for very brisk runs, it gets you sweating a bit, its easier on your joints and easier on your lungs as your not used to vigourous exersice. Maybe do an hour walk, twice a week, building it up to maybe running for five mins for a week during that walk, then ten mins ect. And although I agree that fast food should be out, maybe treat yourself at the weekend to one cake for pudding or something, it helps with the cravings and also stops you gorging on them, because you still get to eat something nice once a week!

Another important thing to remember is that your scales weight isn't everything. I got injured in a bad takle in rubgy, tearing at the tendons on my ankle, went back to sports too quickly and pulled my MCL and damaging the cartilidge in my knee, I was banned from doing anything more than walking for roughly 18 months, and put on a lot of weight, I've been back at dancing three times a week and running three times a week and cycling once a week for about 4 months now, but to look at the scales I havn't lost anything, I have been 12 st 7lb (175lb) for about 3 years, but I have gone down a dress size due to exersicing. So go by how your clothes fit, because looking at the fact that you have put on 2lb's here and another pound here, it'll drive you nuts, and honestly, doesn't always mean anything, especially as muscle ways more than fat!

 I hope this is helpful and good luck!! You can do it!!!

was and technically am still in the same position as you tried everything under the sun. then 4 months ago i had had enough. i joined golds gym hired a personal trainer which i know some cannot afford and i had to tighten my belt persay on my budget so i could. i also broke it down if i spent this money on the trainer this ment i could not afford fast food had to go haome and cook my meals. the good thing also is that what you spent on fast food is way more than what you can spend on a trainer in a month no joking. i see her once a week but what she teaches me i apply the rest of the week i go to the gym 3-4 times a week 2 hours a time 1 hour cardio and 1 hour lifting weights or cable training.

the method i use is one day cardio and upper body, one day cardio lower body, one day cardio and upper and lower. through in the day i train and 3 days for my body to rest and there is a schedule. eat healthy whole wheat pasta chicken fish some red meat. cut out soda there will be a big weight loss if you cut that out.keep your heart rate at your designated age and weight scale so that you burn fat and not muscle also im a big fan of calorie counting make sure that your calorie intake is less than what you burn so burn more than you eat is what iam saying.

i drink powerade zero they have no calories and use splenda instead of sugar. treat yourself ever so often to what you crave don't deprive yourself of food it will just piss your body off and it will store it. if you get a good sweat going drink lots of water to replace it. eat a protein after working out at least 30 minutes after your body will love it and it speeds up your metabolism also it helps replenish your muscle mass and your body goes after the fat instead of your muscle to burn the energy.

start off slow when your doing your cardio and weight lifting you understand the weight gain didnt happen over night and it wont come off overnight either i sure wish that was the case though. weight loss takes dedication. retrain your mind to portion size i used a salad plate for a month and put my food on that my eyes saw that the plate was full but i was eating less and it retrained my brain. you mention you get bored bring someone with you to jog or go on the treadmill. i personally love the bike that has a back to it and the big seat thats how i can spend an hour on it i usually can go 10 miles in one hour but i built up to that it took at least 2 months.

slow and steady wins the race. these are just my opinions and my schedule as i have worked it out with my trainer and myself. try different things in the gym to see what you like.

not to brag on it but to show you that it can be done if you believe in yourrself you are dedicated to losing the weight and dont give up it will come off if you lose it slow it will stay off.

when i started 4 months ago i weighed 292 now im 277. ive lost at least 5 inches in my chest 3 inches in my bicepts 2 inches in my fore arm 5 inches around my hips and 4 inches around waist. 3 inches around my thighs and 2 around my calf im starting to get curves instead of looking like a beach ball. and also my body fat percentage has gone down by 3 percent it just takes time i cant stress that enough. hope this works out for you and i hope i helped some but also dont forget to have fun.

don't look at me in that tone of voice.

the important thing to remember in losing weight, which most people seem to forget about, is the most basic fact. to lose weight, all you have to do is make sure you are burning more calories in one day than you're consuming. don't forget that simple rule.

with that in mind, it doesn't mean that you have to exercise and work out until you're lying on the floor unable to move, because luckily your metabolism takes care of a lot of that.

you also have to consider how much movement you do daily -- do you work in an office where your job involves little movement? or do you do something more motile? i'm going to second what one lady said above me, and recommend trying to do small exercises throughout the day. when i'm doing homework and have been sitting at the computer a long time, i make sure to take little breaks for 10 minutes or so to stretch out my muscles and do some simple exercises. this will really help, especially to kick start your metabolism. it will also make you feel more energized throughout the day.

on the subject of metabolism -- there are a few key ways to raise your metabolism so that your body burns more fat. the first and most important is exercise. i know you say you dread running, and everyone is usually the same way at first. truth is, you will probably learn to love it after awhile. don't think of it as a burden - if all you can do is 10-15 minutes right now, then do that, and hop on a stationary bike, or eliptical, or whatever afterwards for a change. if you do the same routine every day, you'll probably get bored of it and give up (which is what sounds like has happened in the past!). again, like a few people have said, classes are an awesome way to have FUN while burning calories. there are tons of dance classes out there at different levels, in many styles, that you might want to consider. cardio salsa is a fave of mine, it's fun and it kicks your butt :) i'm biased to dance classes because i'm a dancer, but there are many more activities you can consider. swimming is the best workout you can get, as it burns more calories than running and works every muscle in your body, so hop in and do a few laps :)

don't feel daunted by the thought exercise. you're not going to be able to run 5k at first (or for awhile), but you can work up to it. it takes time to get in shape, and the fact that you're determined to do it is so awesome. 

i don't know how your eating habits are, but i know that programs like jenny craig, weight watchers etc. offer "real" food with a low calorie count. these are definitely good if you're going to diet for a few months, but if you want to change your lifestyle (which, sorry to say, you're going to have to do if you want to lose weight and keep it OFF) you're better off without them. there are tons of meals & snacks you can have that are healthy and delicious. and it's always better to eat fresh products (as opposed to frozen dinners that some weight loss programs offer). this doesn't mean you can't ever eat a piece of pie or plate of nachos ever again. one thing i do when i have to lose a few pounds is have a "cheat" day once a week. not where you can eat anything and everything you want, but you can definitely treat yourself for your hard work throughout the week.

i don't know how many calories you're planning to consume daily, but it should be in the ballpark of 1300. one strategy that i highly recommend is fluctuating your calories. if your body gets too used to a routine, it will drop it's metabolism rate in order to match that routine to try and stay stable. you can either alternate daily, eat about 1150 one day, and 1450 the next; or you can do it weekly - 1200 one week, 1400 the next.

sorry that this ended up so long (eek!) i'm just trying to help you out with all the info i can. it's so awesome that you're attempting to do this, the first step is getting into the mindframe. if you need any help/tips with eating healthy, feel free to give me a shout. i've been doing this for many, many years and can definitely offer up some good advice. and i have a few killer recipes for things that are delicious AND healthy :) good luck, it's not as hard as you think! 

I can feel that. (:

Here's what I recommend:

-If your city's bikeable, get a good (or use one you already have) city bike. Then, whenever you have some kind of errand to run, bike it instead of drive. One trip to the grocery store or to the mall could kill 300 calories easy peasy lemon squeezy. & bring a backpack or sidebag with you if you're planning on buying something, plus a water bottle to keep you hydrated. Awesome way to incorporate some exercise into your daily routine (and you really won't notice it), save some money on gas and with the 360 view you can check out girls surrounding neighborhoods a lot better.

-Join a team. It's a bajillion times easier to keep with exercise when there are other people there doing it with you. If it's long-distance running you want, look for running groups in your area. Or even find a friend who's looking to tone-up like you are. You won't focus on how tired you are when you're having convos while running and your body actually naturally has a competitive side to it which'll get you to try to keep pace with your running buddy (kind of a Tour de France syndrome). But since it sounds like you get bored easy, look into other types of community sports. Personally, I'm a big fan of indoor rock climbing (again, an awesome way to work out without realizing it- this one has obvious "goals", so you're not bound to get bored). Other options can be tennis, soccer, volleyball, basketball, etc etc etc. Just call up a friend and ask if they want to do it with you. (:

-As far as the dieting thing goes, most of the fad diets suck. I mean besides being able to throw into a conversation all snooty-like "OH, i tried the blahblahblah diet last year, did WONDERS for my body let me tell you!", you don't really get much out of them. Instead, read up on some actual food science research and figure out what your body needs. For instance, there's a saying that goes "eat breakfast like a king, lunch like a prince, and dinner like a pauper" which is found (although translated somewhat differently) in quite a few different cultures I'm pretty sure. This is realistically based on your metabolic cycle though and is something I'd recommend following. (: Make breakfast your biggest meal of the day, have just a good amount for lunch, and go small for dinner.

-Related to my last point, your metabolism really slows down towards the end of the day. Also, because your body's nutrients are stacked as such: Carbs, Fats and Proteins (at the bottom), it's a good idea to put more of your carbs in at breakfast time and your proteins at dinner. For me this is usually PB&J for breakfast and hard-boiled eggs, ham or some other type of meat for dinner. A good (low calorie) soup is also a good way to finish off the day in case you don't want to go to bed hungry. Because your body can't burn off fats before it burns off carbs, you should try to at least limit or cut out your carbs once it gets late in the day. Of course, your body needs them to function, so I'd never say go the Atkins route and cut them out completely. (:

-Finally, with eating right there's always the issue of guilty pleasures, so here's what I do. Pick that one thing you really like (for me, it's PB&J or tea, but it could really be anything) and make it your morning treat. This does two things- because your metabolism's pretty high then, it won't hurt you nearly as much. Second, when you go to bed at night after what probably wasn't the most satisfying meal (if you followed my advice to eat small then) and you get a midnight snack attack, the promise of your morning treat the next day should keep you from the munchies. You'll (hopefully) think "okay, I really want that snickers bar now, but if I go to bed, I get to have it first thing in the morning". It should work. (:

These are all the things that've worked for me and hopefully that'll help you out. Let me know if you have any questions!

Growing up I was always a skinny kid because my parents had to drag me into dinner every night from whatever game I was playing with my pals. As I got into high school I was still active with sports and other activities which helped me stay lean. I could eat whatever I wanted, and didn't have to watch anything - let's just say I didn't have the healthiest diet. All of that moved with me into my 20's when I could still drop weight at will if I wanted.

For the first time in my life I've had to really focus on my body in a very conscious way. I've had to change a lifetime of poor eating habits and get my butt in the gym. I hated it at first, but now I love what I'm doing there so it's not so bad. Like you, I would get on the treadmill and after about a minute I was huffing, puffing and wrestling with the intense desire to go lay down. It was Uh-gly. I had to go the trainer route because I know myself well enough to understand that I wouldn't have kept the commitment or pushed as hard if I didn't have a financial tie to this process. Let me tell you, it was the best decision I've ever made. This guy is awesome. He put me on a 2100 calorie nutrition plan (I won't say diet because it's a permanent thing) consisting of lean protein - lean beef, buffalo, chicken, turkey and fish - lots of fruits/veggies, nuts, and a low(er) carb intake that's based on complex carbs such as whole grains and high fiber foods like beans, etc. He created this based on my weight/height/body fat to muscle ratio. I also work out with him 4 times per week doing a combo of cardio AND weight training every day. He breaks up the cardio and lifting because I HATE anything to do with running in place, and it works well. Now he has me doing military type cardio along with aerobic step-box type work. Both are mixed with weight lifting, and my heart is pushing pretty good after about 5 minutes. We use both free weights and nautilus equipment for the lifting. The other three days I get out and walk, jog, ride a bike, or play a sport I like so I'm constantly doing something. As you can see, I'm not messing around with this.

In the 3.5 months I've been at it, I've lost 10%+ body fat, 25 pounds, and dropped from pouring myself into a 14 to a size 8-10. Needless to say my transformation has been nothing short of dramatic.  

Now, for you.

Start reading up on the glycemic index which tells you how to eat correctly. You'll probably need to eat 6 times per day (3 meals, 3 snacks) like me to stoke your metabolism, and you'll probably need to figure out how to get a lot of protein in your body to start building muscle as you weight train. Just DON'T eat too much of it if you go the heavy cardio route. Protein builds muscle FAST when you lift, and you need to make sure your exercise coordinates with what you eat to get the maximum benefit. If you can't get a trainer, check with your doctor or find a nutritionist who can help you with the diet portion at least. Incidentally, every pound of muscle you put on burns 50 calories per day which is why weight training is so important. When you do a combo of weights and cardio you'll burn more calories than if you were to do them separately. My average workout tears through 500-700 calories in AN HOUR. 

I'd go to the websites listed above for exercise ideas, and no matter how much you may hate it either get yourself to a gym or buy the weights to use at home. Most importantly, be totally honest with yourself about what you really want. If you want to be healthy you'll push yourself even if you absolutely hate it because you'll do what you have to in order to achieve your goal. Give yourself 2 cheat meals per week to go crazy. This gives you a break from the healthy food routine, and if you're like me you'll end up not wanting to eat the old way after a relatively short time because it makes you feel crappy. Like everybody else has said, it's NOT about the scales. It's about how your clothes fit. And finally, remember that you are beautiful just as you are. If you're doing this to get healthy that's a totally different motivator and will likely end up helping you sustain your drive over the long haul. Once you start feeling better the changes in your physique will just be a nice bonus. 

Sorry for the novella. GOOD LUCK! YOU CAN DO THIS!!! :)  

i agree with christi above. you have to build up to the ability to run 30 min straight. just take it slow and you'll get there eventually. and if you're getting bored of the treadmill, does the treadmills at your gym have TVs on them?? if they do you can try using those and find a show you like and just watch it. time will seem like it's going by faster. If not, bring some music to listen to and make a playlist of songs you like and just listen thru the whole playlist before you get off the treadmill. 

http://www.livestrong.com/forums/viewtopic.php?f=3&t=30481

Here is a link that will give you a really clear breakdown of what everyone here is saying. It will take some time to read through all the threads but like I said it is very good information put in a easy to understand format.  

I used to be a swimmer (at a national level) so used to be really fit and lean. When I quit I gradually put on 30kgs (66pounds I think) because I wasnt exercising. I'm pretty lazy when it comes to going to the gym and stuff. Plus I cant realy afford it. I HATE running and refuse to do it. But I have lost 20kgs (44pounds) by cycling and walking.

Now when I say cycling and walking, I dont even mean I go out for a bike ride and a walk to exercise. I just cycle or walk everywhere I need to go. I cycle to uni (32km round trip) four times a week, I cycle to work (20km round trip) twice a week, I walk or cycle to the supermarket and walk or cycle whenever I meet friends anywhere. 

Cycling is great because its a non weight bearing exercise. Get yourself a bike (second hand if cost is an issue) and off you go. It burns tones of calories (the bigger the muscle the more calories it burns when you use it) and it never feels like Im 'having to do exercise' because I'm just commuting to where I need to go.

Doing cardios really boring specially if you're just by yourself so its better if you have gym buddy. If you have your own cardio machine in your house then why don't you do cardio while watching tv or listening to your ipod. Here is my own personal program for cardio: 2mins walk, 20 mins run, 3 mins walk.

For food: Morning - one slice of wheat bread + 2 bananas. Lunch - anything but not too fatty and oily (avoid pork). Dinner - Banana again or any fruit.

Sleep on time. :)

Hope this helps!

Hi

I agree with other posters. Cardio is the only way to loose weight. Have you considered going to Group Fitness such as Body Combat, Spin Class or any Cardio class? I personally prefer group fintess because it motivates me to excercise harder. It is more fun as I make new friends as well as geting fit.

I normally eat my carbs for breakfast and lunch. I try to avoid carbs at night or at least keep it to a minimum. Eat lots of veggies as they contain lots of fibre. Protein is important as well.

Good luck.

but I have few more that will help you out. Always have a snack at hand when you get the munchies. Don't ever starve yourself. Nuts without salt are great and high in protein. Also fruit. Most people who diet, lay off junkfood totally and once they lose the weight start eating it again. It's okay to spurlge now and again but don't get carried away. Many develop a weight problem due to Soda, Pop, tonic intake. Just because your drinking coke zero doesn't mean it's not having an effect on your metabolism. If you want a soda have regular Pepsi instead of diet. But laying off the soft drinks will help and you'll find the weight coming off much easier.

I'm on the same boat as you but several months back I decided I wanted to change it. So first, I changed my diet. I lessened my portions. If before I always order two pieces of chicken, I changed that to just one piece. All my diet changes were very minimal and were not completely 360 degrees from what I'm used to. After a few weeks, I started exercising. I used the elliptiical machine because my roommate has one and I though I might as well use it. At first I couldn't even last five minutes to it. I swear, five minutes in and I thought I was going to die. I also downloaded Jillian Michaels DVD. I couldn't do all those hard exercises at first but after a few tries, I finally got them and eventually my body got used to it. And seriously, Jillian rocks so I really recommend you get it. Plus the workout is just 20 minutes so even if I feel like I'm dying I just think to myself it wouldn't last that long anyway.

I also cut back on going out and drinking alcohol. I used to party forever like there was no tomorrow but I realized I had to change that if I wanted to lose weight.

The most important thing is being determined. Sometimes I feel like really just giving up but I kept on pushing. It wasn't easy changing my diet and exercising and changing some parts of my lifestyle but I did it anyway. At first I did it because I had to, but now, several months later I do it because I want to. I also started calorie counting already and that is really important. But don't deprive yourself. I still eat pizza, ice cream, cakes and all those crazy food. But I do it with moderation. Also, when I have a craving I satisfy it because after that, the craving goes away and won't come back after a long time.

I've lost about 50 lbs and I have a normal BMI for the first time in years so I think it's working. I also started running. And at first it was hard but I just kept on running even on days when I was so sore because eventually I didn't feel it anymore. I suggest you do 30 day shred first and just take things slowly before actually running. But there are a lot of websites to help you on running. Look at Women's Health magazine website and they have a section about running for weight loss there.

What you're doing is a good thing so just stick with it and if you need some support just message me because in my experience support is key to your success. I'm lucky my friends and family have been incredibly supportive. But in the end, it's all up to you. Also, set goals for yourself. I don't know if you're that kind of person but me, I needed goals to keep me going. Hope this helps. :) 

 Oh and I watch the biggest loser for inspiration. Haha. 

All the other posters have really good advices and I'm sure you're furiously jotting down notes! I read some really good advices. Losing weight are three things: Cardio, strength training and diet. The hardest, believe it or not, is the freaking diet! That should be the first thing you should tackle. Some people do calorie count and some people do fad diet plans.

I'm sure you've had experiences in that and plenty advices here that I do not need to reiterate. You need to be able to stick with your diet and let your taste buds adjust to the change of food. After a couple of weeks of being able to eat heathy five times a day, then start your exercise regime. You can do whatever but remember to work out for at least three days out of the week and at least two days of resting. RESTING is very important because that is when you body build muscles and muscles (in the long run) burn FAT! Second thing is to never overwork yourself. IT is very detrimental to your body. Also in your exercises I would do something fun like Dodge ball or basket ball, whatever activities that feels like a game than exercise.

Lastly, throw the weight scale away if you have one. I find it discouraging and do not tell the complete story of your body. Remember, you're building muscles and losing fat at the same time so the numbers on the scale sometime will not reflect that because, as you know, muscles do weigh more than fat. Instead, set exercise goals like you want to be able to run a mile under twelve minutes. If you must weigh, I'd say weigh after each two weeks (I prefer once a month) to see a real change in numbers. Good luck and Never give up!

try to have a bet with a friend that you can loose weight... just like those Biggest Loosers programs... bets should be high and appealing so that you will always be motivated to work out (exercise and diet)...

doing cardio and proper diet will surely do the trick... :) 

If you truly enjoy food as I do (I can't even control my utterances of "MMMM" when something is truly pleasing my palate), then design a plan for yourself based on that.  If you know your likes and dislikes going in (what foods you can or cannot live with or without; same for activities) you will conquer the weight woes.  Portion control, variety and planning help, as do 6 small meals per day (as opposed to 3 larger ones).  Your calorie intake is the most important item for you to control, but that max calorie number/day can be adjusted based on your excercise level.

For instance, if my max calorie level per day must not go over 1600 in order for me to lose weight (assuming that I lead a low-activity lifestyle), but I can consume an additional 300 calories each time I ride my bike at an avg speed of 13 mph for 20 mintues, then I'm going to ride my bike so I can have a taste of the blackened (meaning brushed with butter and olive oil - MMMM) redfish I'm cooking for dinner that day.

What I'm trying to say is that you CAN lose weight without it being too painful as long as you know what your temptations are and how to control for them.  And finding some form of movement that you enjoy (and with a workout buddy, if possible) is just as important.  Dance, walk, swim, run, bike, make love (yep, it''s been known to burn calories while burning the sheets!), keep your sneakers in your car and walk the mall, kayak, horse ride, vacuum, rake leaves, weed the garden...there are endless activity possibilities! Eat, Move, Love, Laugh, Learn, Do...not a bad way to live, huh?

Good Luck! 

Hi everyone,  wow thanks heaps for the responses!! I didn't know I was going to get this many feedback.. thanks heaps!!

 I've taken some of the points made here coz I believe those are the things I lack in :D   I've sign up for a yoga class to start with, I'm going to try to do this at least 3 times a week to start with..

 
My problems have always been keeping things going, sometimes I slack off and I completely stop doing it after a while. I really want to build exercise as part of my life and routine.  Or sometimes I do it for a week then I get really bored so I don't want to do it anymore. 

It's like I want to lose weight, I want to do the stuff I have to do to lose it but after a week I need to find another activity coz I get really bored or I just completely stop doing it and back to my old habits.

Has anyone ever experience that? If so, how did you overcome this problem?  Sorry I know what I'm saying is completely silly but it's always been my barriers to weight loss..  

ive been, and still am in the same position as you, and i ge where your coming from !

to diet, like properly, you've just got to be really really motivated and your head is set to the fact that nothing is going to stop you being where you wanna be and looking how you want.

i dont know if your from usa, uk, europe etc but i do a diet called slimming world, which is basically a healthy eating plan, and it works a dream ! a really good dream ! :) and its a club where u go get weighed..anyways.

as for excercise...i totally get u getting bored ! i do too xDDD but, with running straight on can be hard if your unfit...so if you gradually progress to that standard its the best way...even if you do a brisk walk..if you can feel your heart pumping fast, then you are doing the job and you are burning fat and calories etc :) i did aqua fit once, and i was like this is easy easy easy, and that week i lost 3lbs with healthy eating :)

i hope it goes well for you !, but remember..any excercise is good excercise and its benefiting you :D

The 6 most important things to lose weight:

1. Do not think of it as a diet. Call it health improvement, hot body mission or whatever gives you a smile instead of pimples.

2. Have a substantial breakfast and lunch and forget about carbs for dinner. Protein is the key.

3. Do not eat 3-4 hours before you´ll sleep.

4. Move your ass. It doesn´t have to be the gym, just move. Cycle, take the stairs..enjoy breathing fresh air or do whatever Cindy Crawford does in her videos.

5. No alcohol, no chocolate.

6. Forget all the rules once a week but handle with care. 

 -Never meet anyone that isn´t happier after meeting you- 

Whether it's weight loss or just toning up for the summer (i.e. firming up some of the wobbly bits) I think the trick is to have all your carbs in the morning or midday, and as already mentioned, output > input.

More general tips:

• For some people having more smaller meals works.  I usually have about six 200 to 300 calorie meals a day.  When I'm working out I break a meal into two (carb snack before, carb + protein snack after).  

• I wouldn't recommend having a free for all day each week.  It's about changing your lifestyle, and having a "freedom" day kind of makes your healthy lifestyle change a chore.  After you stop eating things like chocolate, chips etc. you no longer crave it.  In fact, having it again makes you feel really gross afterwards so you won't want to consume it in great volume.  A treat doesn't necessarily have to be unhealthy - what about buying some really exotic out of season fruit to treat yourself?  e.g. strawberries... yum!

• Food is key.  Exercise is almost as key as it helps your attitude towards food.  Get into a routine of working out hard at the gym.  Then the next time you see a muffin, just think about:

(a) that 350 calorie muffin will give you about 3 minutes of pleasure as you eat it, BUT

(b) how hard you worked in 30 mins yesterday to burn 350 calories?  how hard will you have to work to burn it off again?

conclusion: so not worth it!

Good luck!

Another one to think about: There is this thing (in Australia anyway) called Bootcamp, or Fitcamp or someting similar depending on who's running it, and it's pretty much an intense, one hour outdoor training session. The hour goes so quickly because the trainer constantly changes the exercises you do so that you're doing the same activity for a maximum of about 3 minutes. It's not like army training or anything, mainly situps, pushups, medicine balls etc, and lots of gentle encouragement :) The one I go to is run by my local community centre at 6am 3days a week, and you feel so much better throughout the day because of it, and that's you're exercise for the day over and done with before you're even at work! Plus, it's a LOT cheaper than the gym.

Another thing I think is important is not to wake up one day and say "I'm gonna loose ten pounds in a month". It ain't gonna happen! Make small lifestyle changes - what you eat, how much you walk each day, increasing your incidental exercise etc, and then start to add in some gym/cardio sessions gradually. If you can actually do the exercise it makes it a lot easier than getting on the treadmill the day you decide to lose weight, and realising that you can't run a mile.

Good luck!! :)

The first thing I do every morning is eat breakfast, so I'm used to having the food in my stomach, I just eat a little less than I might normally do if I wasn't exercising. Bootcamp? I eat a slice of toast with a little honey, and maybe half a glass of milk (as well as drinking water on the way there) and i'll have some fruit or something when I get back. If I'm just going to the gym in the morning, I might have a scrambled egg on toast, which is what I usually have anyway.

Speaking of bananas, keep them in mind because they're really good to eat before a longer gym session or a game of sport since they're high energy but release it evenly. Low GI? Is that the word?  [OMG I'm such a spruiker for all these little tips!! And I don't even know that much about exercise and nutrition! I'll just be quiet now :P]

If you're like me, you might benefit from a weight loss forum. I started losing weight in March and have been at a normal BMI for a few months now and lost almost 60 pounds, but I don't know if I could have done it without 3FC. They teach you about HEALTHY weight loss there, and most importanly, about maintaining. Maintenance is the most important part of weight loss, honestly, and it's better to be thinking about it from the beginning. We even have an LGBT thread somewhere in the Alternachicks forum, and many different support forums such as by age (20-somethings, 30-somethings, etc.) and by amount of weight to lose (featherweights, 100+club, etc.) It's really just a great environment in general and we have quite a few successful maintainers on there (like Amanda) who are lesbians and have great advice and stories to tell. I recommend it immensely to anyone trying to lose weight. It really helped me a LOT.

URL to 3FC (3 Fat Chicks):  http://www.3fatchicks.com/forum/

Diets rarely, if ever, work. You really need a good balance of all of your food groups to maintain a healthy weight. I can't stand to see my friends on some of their wild diets. A friend of mine was eating an egg for breakfast, drinking tons of water, and munching on lettuce for weeks while splurging on the weekends, and I damn near almost slapped her. Another friend was on a low-carb diet, and I asked why she thought all carbs were bad, and she couldn't give me an explanation. You need your fiber from fresh fruit and veggies, your protein from meats, your calcium from your dairy products, etc.

I once heard a health guru mention that your caloric intake is like a bank account. When you make a huge withdraw from the account with something fattening, you have to make strides to put those "calories" back into your account with exercise and good eating habits. That's what I always have to remind myself of, whenever I splurge. 

I lost a lot of weight by simply getting rid of all of the junk and buckling down to gain some impulse control. Throw or give away any chips, soda, cookies, candies, cakes, and pies you may have sitting around. If they're there, you'll eat 'em, or you'll get that "Just one piece can't hurt" temptation. I started out by redefining what a snack was for myself. Instead of picking up Litte Debbie Snacks, I'd toss some chopped apples with lemon juice and spices in a bowl and eat those. If I wanted something crunchy, I'd pass up the chips and get some plain nuts that I mixed with dried fruit (not those store-bought mixes, which contain a lot of unnecessary salt and additives). I did some research on which foods give me the most nutritional bang for my buck and made good "investments" with my money at the grocery store. Instead of buying several greasy, prepared meals, I'd splurge on fresh fruits and veggies. I didn't just go for the usual oranges, apples, and bananas. I'd get avocados, blueberries, guavas...the fresh produce that people usually pass up and have a lot health benefits.

On that note, try to read articles on what's healthy and what's not. You'd be surprised how much fat is in breakfast muffins. I used to drink tons of fruit juice, thinking that I was getting all of my vitamin C from it, so it couldn't be bad. I was shocked to learn that my orange juice had as much sugar as a soda and was depriving me of the fiber that a fresh orange would give me.

Another key thing to do is to avoid temptation. I won't even go down the cookie, chips, and candy aisles at the store, because there's too much temptation. I forced myself to cook a lot at home, so I could start to control for the amount of unhealthy substances that find their way into store and restaurant prepared meals. Simple substitutions, like using applesauce instead of oil in baked goods and whole wheat instead of bleached white flour, or baking/steaming your foods instead of frying them will add up. Plus, you'll become a great cook in the process and get to try lots of new foods! (I find that it's easier to lose weight, when I have something more to look forward to than just "I want to get skinny.") Just look at allrecipes.com to get yourself started. You can trust the ratings on there to let you know, which recipes are worth cooking. They even have a section just for healthy cooking.

Making small adjustments to your daily routine also helps. Try taking the stairs instead of the elevator. Park your car further down in the lot, so you can get a bit of a walk before you go into a store. Get an exercise DVD or book and devote yourself to 30 minutes of exercise with everyday. Instead of buying your produce at a chain store, grab a friend and try out a farmer's market. You'll get some exercise, meet some great people, and buy some delicious fresh food. 

I always found that formal exercise classes didn't do anything for me. Sitting on a bike, running around the track...not my thing. The specialty group fitness classes drew my attention, because they did more than just bust my butt. They gave me something new that I could develop an interest in. I did yoga and tai chi, which not only gave me physical benefits, but they're also reflective and provided many mental benefits as well. Bellydance is the one thing that I always recommend to anyone trying to lose weight, because it's a huge confidence booster. It's a really supportive community that accepts dancers of all shapes, sizes, genders, you name it. It can be intimidating at first, but it gives you a uncommon skill, allows you to work with muscle groups that most workouts ignore, and improves your balance and overall health.

Good luck on your journey! It's a tough one, but one that's well-worth the benefits!

I have to agree with you there. Running on the treadmill bores me to tears. I just run enough to warm my body up and then I go somewhere else. There's bound to be a cardio machine that you don't mind doing though. Cycling while reading a magazine passes time so you don't get bored. The stairclimber can really push you and you don't get bored because you'll too busy noticing how sore your legs become. Don't let that put you off though, it feels good. Joining a sport or a class really helps as well. I used to be this overweight little kid before I went and joined the basketball team. Joining a sports team really helped me to realize my love for sports and fitness in general.

A sign that's hanging in the gym I go to says "You are what you eat". If you drink a lot of soda or alcohol or eat a lot of junk food, you have to try to reduce it. Sorry for being cliche but small steps really do lead to a big change in the end. Another sign mentions that your body can't tell the difference between diet and starvation. It just goes to fat-storing mode. That's why you shouldn't do diets. It's not good for you in the long run. Like a lot of people have said so far, getting a balanced diet and eating small meals 5-6 times a time is the key. It speeds up your metabolism and does wonders for you. 

Last but not least is to do weight-lifting. I'm a little bit biased because I'm an obsessed weight-lifter but seriously,weight-lifting is the best. This one sign in the gym  says that one pound of muscle helps you burn an addiotional 35-50 calories to what you usally burn. I'm not sure if the numbers are right but you get the idea. On a completely superficial note, I find it extremely attractive when women weight-lift, even if they don't lift very heavy weights. Usually I'm the only girl in my gym who goes to the weight-lifting section so having another girl there makes me like the girl straight away. So uh...weight-lifting is good :).

Sorry if I'm repeating what some people have already said. Good luck! 

If I could sleep forever, would you still be in my dreams?

I've been overweight my entire life...I've lost 56lb in a year then put it back on over a year, then lost it again...and I maintain that some people definitely put weight on easier and lose it harder than others, which means what works for one person won't work for everyone. I have eaten the same and been more active than my friends and still been fatter. To lose weight I have to eat a lot less than what is usually recommended.

My advice? Read the nutrition information on food labels. Sometimes it might seem a bit obsessive, but you'll probably be surprised where there are hidden fats. And don't just look at the calories - the amount of fat is what I go on and it seems to work better. And don't forget to have treats - diets are so much worse if you feel like you're depriving yourself completely, and a little bit of what you fancy is perfectly okay.

And I'm with you on the running. I've tried and tried again to take it up, but I've never been able to run more than about 1km without a break, even when I've been at my fittest - I could swim 5km with no problem but still not run anywhere near. Running isn't for everyone. I find a competetive sport far less boring - tennis, badminton and fencing are my personal choices, but anything that keeps you active is just as good. Time flies by and your competitive instincts keep you going even when you're breathing hard. I also never do plain exercise without listening to music, it really helps.

Good luck. Losing weight is one of the hardest things ever, don't let anyone tell you that you should find it easy. Every pound you lose is a huge achievement and you will do it at your own personal pace - no-one can tell you exactly how it will or should work for you.

I never listen to things they say, cos what you hear gets in your way (Joan Jett)

Just a thought, have you tried reading the book "The Beck Diet Solution"? From what I understand it incorporates dieting, and exercise with cognitive therapy techniques. The idea is that weight loss is about more than calories in and calories out.  

Also, you might check in your area to see if the local running shop has a run class you can join.  The one in my area divides runners up by stamina/skill.  So someone who doesn't run at all might start with the run/walk program where someone else might start the marathon class.  It's a great way to meet people and can is an awesome way to get exercise without using the "dreadmill."