Getting a fatty (me) to exercise.

[LukeSi]

I seem to have sadly reached the weight where I would consider myself quite a bit too large (4-5 stone over what I should be). And would like to loose this weight. How ever my problem is motivation. I say to myself that I will exercise (lack of is my problem, afaik I dont over eat.) however when it gets to it I come up with some excuse not to. How would you recommend getting myself to exercise. I am guessing forcing myself to do it would be the most suggested tactic. As a starting point would walking the dog once a day be enough at the beginning?

Sorry for any errors. Typed from a phone.

[Flibble]

Easier to cut food than do exercise for weight loss (though you should exercise anyway for CV health). Keep an accurate food diary, you'll probably be surprised at how things add up.

[davepoth]

Walking the dog is a very good start indeed. You are best to start gently as doing anything high-impact is going to put a lot of stress on your joints if you are very overweight. Also look at your diet; it's a simple equation really:

Calories in - Calories out = Calories stored as fat

So you have two ways of going at it. Alcohol is a good place to start, not just the beer itself but the snacks that go with it.

Edited by davepoth on Tuesday 21st August 02:00

[LukeSi]

Forgot to add. I dont drink, smoke, use drugs etc. I also dont have butter where i can taste it but I do have a rather large dairy intake (cheese) which cant help.

[Stu R]

Start by scrutinising your diet further. Sugar, bread, that sort of stuff. Not saying totally ditch carbs or anything, but they're swines for sneaking in en masse under the radar.

Exercise wise, anything is better than nothing as a starting point.

[BlackVanDyke]

Yeah, doggy walks daily sounds like a really good step, dog will probably appreciate it too!

I've learnt over the years of trying to drop some weight but being totally unable to exercise (I am one of the very very few people for whom this is really true) that trying to cut foods out altogether is a recipe for disaster - you end up all self-denying and a bit righteous and then it all comes down like an avalanche. Reducing portion sizes (especially of the parts of your meal that you know full well are high calorie) seems for most people to work vastly better: cut the cheese thinner for your sandwich, or have one sandwich not two and a handful of carrot sticks instead, that kind of thing.

[Hoofy]

Count calories for the day and you'll see how much you're really eating. Cheese has st loads of calories.

[ewenm]

Can you include any exercise in your commute? Park further away and walk the last bit? Get off the train a stop earlier and walk it? Obviously doesn't work for everyone but can be a good way to get some exercise done while still "achieving" the commute.

[Hoofy]

BlackVanDyke said:

trying to cut foods out altogether is a recipe for disaster

I used to be a crisp monster (10+ packets a day). Now I can go for weeks without. I only eat crisps when I want to make my calorie goal for the day and cba to eat peanuts or chicken. Cutting down means you get to enjoy the foods you prefer but at some point you'll just prefer to eat foods that are in line with your goal.

[cqueen]

I think things like chocolate & cake are addictive, and I mean actually addictive. It's so difficult to break the habbit of choco, but if you can steer clear for a few days - you'll stop needing them and then it's much easier to say no.

[StevieBee]

For motivation, I'd look to set a definable goal and I don't mean "loose 2 stone" or "2 inches off the waist line"....something that is a bit more, well, motivating. Examples:

Buy a suit or jeans or something that are in the size you want to be, then work towards reaching the point that you can fit in them.

Go to a kart circuit and see how quick you can do a lap in. Then strive to loose sufficient weight to loose 2 seconds off that time.

In short, you need to have something definable to actually work to. Then write it down!

[happychap]

Would some childish name calling help motivate you. Let me know and I'll start.

[NewNameNeeded]

LukeSi said:

Forgot to add. I dont drink, smoke, use drugs etc. I also dont have butter where i can taste it but I do have a rather large dairy intake (cheese) which cant help.

Cheese is really bad! I love the stuff but when you start properly watching your calorie/fat intake it was the first thing that had to be cut back drastically.

Incidentally try downloading My Fitness Pal (it's free) for your phone. I've lost 1.5 stone in the last couple of months purely by tracking and reducing my calorie intake. I knew I was eating all the wrong stuff before - and in too large portion sizes too - but it wasn't until I actually filled in my daily consumption in this little app that I realised just how bad I was eating. I've found using the app has really helped me to see where I need to cut back my portion sizes, where I can eat more of the good stuff, and what needs to but cut back for rare occasions and treats. I've a lot more weight to shift but as mentioned I've lost 1.5 stone so far without the feeling of putting in any extra effort (so far), lost 2" off my waist (at least), dropped a couple of shirt sizes and gained a good two hours of extra energy each day - which only makes me want to go out and do more rather than sit on the sofa and eat and eat and eat!

Worth a go!!!! Good luck.

[spikeyhead]

Unless you find something you enjoy you'll not stick with it.

It may help to incorporate it into life, I cycled six miles today to get a few things from the shop, would have been so easy just to pop in the car.

[LukeSi]

Paddy_N_Murphy said:

LukeSi said:

As a starting point would walking the dog once a day be enough at the beginning?

Poor bugger.


Take the dog out.
Lots.


See the enjoyment and wash rinse repeat. Then start cutting out the food. You know whats not good for you, and when eating for pleasure, not fuel. Knock it on the head.

The dog is a 13 year old retriever, who sadly seems to be on his way out . Gets walked by my parents. Think I will join the gym when I start back at college.

[jatinder]

Stop eating crap, cheese etc you don't need it. Run about 30 mins a day, be strict otherwise it will never work.

But have one cheat day a week eat whatever you want.

It's working for me.

Best of luck.

[MocMocaMoc]

Losing weight and getting fit is a vast subject, and weirdly addictive once you get over the bullst 'I'm just not athletic', or the 'us and them' view fatties (sorry) take on fitness types.

Also, the 'I've earned it' mantra where you'll put in 20 minutes at the gym and reward yourself with a takeaway.

The Brownlee lads probably burnt enough calories taking gold at the Olympics to 'earn' the average takeaway!!!

I'm fairly amateur at the whole subject, there are people on here who could write best sellers on fitness and exercise and diet, but if I could sum up everything I've learnt (and know works - through experimenting on myself!)

Learn to enjoy being out doors.

Learn how to eat clean.

The rest you'll figure out as you go ; )

[LukeSi]

One thing I notice is my weight changes by about half a stone in 24 hours. Woke up this morning and am half a stone lighter than when I went to bed.

[MocMocaMoc]

LukeSi said:

One thing I notice is my weight changes by about half a stone in 24 hours. Woke up this morning and am half a stone lighter than when I went to bed.

Water and sh*t.

I'll waver 10lbs on some days.

[gtdc]

NewNameNeeded said:

Incidentally try downloading My Fitness Pal (it's free) for your phone.

That. Without a doubt. That would be a really good start.

And. Don't believe yourself when you say "afaik I dont over eat".