Hello everyone.so I have gained a lot of weight over the past few three years to the point where I don't feel good about myself...can anyone suggest or give me advice on how to start and how to stay focus as well as nutrition advice...I would appreciate it...
Hey Crystal R.Thank you for your words of encouragement.Much appreciated.
they always say starting is the hardest part.
and they are right! honestly, you just have to wake up one morning, say to yourself im gonna do this, put on some workout clothes, tie up your laces, grab some water and just go.
the first day is hard, but keep working at it. you will get better, and in a month, you'll find that you can do five more push ups, or hold that plank longer, or lift heavier. you'll notice changes and that will fuel you!
draw strength from yourself.
I was given advice here when I asked about something less specific than your question.
It was to create some sort of routine and try to stick to it as much as possible, preferably when you have a bunch of free time.
Basically structuring your time wisely.
Try finding short & easy workouts. I read an article about strategy to change your life & it really matched with what I've found for myself... One suggestion was starting small. Like, just find a two minute workout or stretch routine & do it every morning before breakfast. If you feel like doing more, then great... You will eventually.
Even smaller things, like 10 squats after dinner or some point same every day ... So quick, not intimidating, but something you can really start to get a feel for, and slowly work up to more and start to feel proud.
You can search workouts by time, i think. Here's one from my liked list, i forget what is like but that doesn't matter, just trying to do a little something every day is where to start.
As for food, eat more vegetables. I like chopped carrots & cucumbers & peppers & whatnot. I cut em up & take em to work for lunch. I eat em plain, but if you need to, put a whole load of dip on em. The key is to start a different habit & start getting the taste... You can slowly work to less dip eventually .. I used to put seasoned salt on my cukes but i dont anymore, it's all good.
Try having a healthier option as a side with some meals. Yogurt, fruit, small serving of nuts, veggies.
Try eating a meal once a week that is completely healthy, completely clean, (no processed foods) and all protein and veggies (minimal carbs)... See how you feel after that. You can eat unlimited fresh veggies until you're full. A whole dang bucket of fresh veggies has like 15 calories. I'm exaggerating but you get the point. Fill up on healthy food at least once a week and you may start craving that feeling, noticing how much different you feel after eating empty carbs vs. nutrition packed real food.
Big shifts in attitude, Small changes in actual living, that's where it's at. Most ppl try to start living their idea of perfection and get frustrated when they very predictably fail. You can't really fail with a goal of "slightly more often healthy options" unless you literally do nothing different. From there it's all progress.
I'm looking to start a workout challenge group. If anyone's interested shoot me a message.
- Coach T