How Do I Start To Diet And Exercise?
October 7th, 2009 | 
Author:  |
how does a 280 pound with a sprained knee,
and cant stand more than 5 minutes start to
diet. need help.
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Tags: 8 Responses to “How Do I Start To Diet And Exercise?”
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Diet and exercise are two of the most important things in any lifestyle.
1. Diet – Vegetables and protein are quite important in your diet
Reduce your share of carbohydrates. Unless you’re going to do some heavyweight exercising closely after your meal, the carbs will more often than not turn into fat. You definitely don’t want that. Protein will give you a durable source of energy, whereas carbohydrates will give you a shakier one.
Vegetables are great snacks during the day. Since many vegetables take more calories to eat than they give (like celery!), even eating them is healthy. Vegetables also can counteract some of the unhealthier foods you can eat like bacon and any greasy food.
2. Exercise – Daily exercise is absolutely key!
Move around a bit every day. It’s what will make you lose weight. Even one day of not exercising will make a difference in the overall outcome.
Start with a 30 minute daily walk if you haven’t already. Then, add in another walk, maybe at night instead of morning. Then, increase the times that you walk for.
The best place to start is mentally. Find the inspiration to keep you on track, keep stress down (find a quiet place to sit and reflect at/keep a diary/talk to a friend or family member/get plenty of sleep), and keep in mind that just because the food you eat is really healthy, it doesn’t mean it’s going to taste bad.
When you have achieved that part look at your eating habits. The best way to start losing weight when contemplating your food intake, stop drinking sodas (including diet sodas which can contain more sugar than regular sodas), cut back on coffee (try green tea with raw honey instead), stop buying heavy processed foods, eat more fruits and veggies, cut back on meats (proteins can be found in nuts and fish), and think of how the things you enjoy can be substituted for something of higher nutritional value.
Examples:
Ice cream: individual low fat/fat free yogurt cups (Chobani (mix before freezing), Wallaby Organic)
Doritos: baked lays with all natural salsa
Frosted Flakes: Kashi cereals
Fried chicken: Grilled chicken
Hamburger: Portabello burgers
Cold cereals: hot cereals
Sugar: honey
White bread/rice: whole grain bread/rice
American cheese: sharp cheddar
cheese pizza: veggie pizza
McDonalds: Subway
Butter: Olive oil
Look at the ingredients label. If water and/or sugar is first on the list (as commonly found with juices), move on to something that is more organic. Depending on your lifestyle either eat strictly when you are hungry (not too active) or eat 6 small meals a day (active). Take a multi vitamin, and drink 8+ 8 oz glasses of water daily. Do not drink excessive amounts of water at one time. It can dilute your blood.
As for the exercise start off slowly. Take a walk at least 2 to 3 times a week for 10 to 15 min. When you feel comfortable increase the time and frequency.
Based on your current condition I would immediately cut out fast food and SODA! yes, SODA! Soda is the thing that people don’t realize but as soon as you cut it out, you will see quick and drastic improvements. Also, try and eat salads, veggies, chicken, tuna, and instead of soda, try to find some acai berry juice. If you havn’t heard of acai berries yet, you need to go read up because this stuff is the absolute craze right now. As far as working out with a bum knee, I would choose a couple of days a week and not do to much but start with some light cardio and then move to a little tougher things next. Get that cardio going first! Good Luck!
I broke my wrist last year, did no exercise for 9 months and got overweight. If I could tell you one thing it would be Take your time and go for permanent improvements, don’t rush for a quick fix.
I’ve listed the plan I used which gradually, step by step, helped me reduce snacks and other damaging parts of my diet. It doesn’t deal with exercise but you’ve got to work that in: I suggest a rowing machine at the gym but take it easy. Good luck.
I’ve tried out every diet under the sun but nothing worked as good as acai berry. I appreciate they say that pills do not work, nevertheless they definitely worked for me, and they’ve been featured on the Rachael Ray Show too. There is a free trial happening right now at http://tigefs.newkeepfit4you.info , try it, what is the worst that could happen?
I’ve always been as skinny as a stick, but my girlfriend was always the complete opposite. At one point in our relationship she wanted me to help her lose weight, so we would work out together and we even started her a on a diet. She would lose a couple pounds but in a few weeks, and she would gain it back just as fast. I mean this was really stressing her out. She began to talk to me about getting Lipo and I thought that was way to extreme. So I did some research on the topic and even talked to some diet specialists, one thing all their answers had in common was that true weight loss is mental hurdle and not a physical one. Well we actually started looking for some weight loss programs which were definitely more affordable then liposuction, and we found a great one which was referred to us by a friend. I posted the link so you could check it out.
susanwilder.com/weightloss
Yea, so it really did help her out, but I want to say us, because she was driving me nuts. Long story short she lost around 39lbs and she was aiming for 37lbs. So she is definitely as hot as she wants to be. Most importantly she has kept the weight off. Hope this helps and good luck.
I was 280 about 2 years ago, I lost 100 lbs in 6-8 months and it’s already a year past and I am keeping it off, I have been on Dr. Cohen 1st personal diet and part of the rules was NO EXERCISE!
It is a very hard diet, you almost don’t eat, but if want to loose the pounds try it
1500-1800 calories daily
3 meals with 2 snacks in between
whole grains, lowfat dairy, lean protein, steamed or raw veggies, fresh or frozen fruit, or salad.
exercise 4-5x a week 30-45 min.