I got an email from someone today and in answering her questions I learned a lot about … well what I have learned. This will be a permanent post under the “Getting Started” page.
The person wrote,
Hi! my name is XXXXX and i have been reading your blog. i cant tell you how inspiring it has been to me. i too am very overweight and know i can do it alone but i dont know where to begin. my family and friends want to to get the gastric bypass surgery but i dont know. i feel like enough is enough, my health and my life are on the line and i want to take charge of it myself. i dont want to take the easy way out, as i feel the surgery would be. if you could possibly tell me what plan you are using. your progress is nothing if not inspiring. i have slowly but surely began walking. there is a park near my house and i never took the time to even walk it and enjoy it. i feel like a failure for not noticing that God had provided me with a place i can go to, a sanctuary of sorts to weight loss success. i guess what i am saying is that, ive begun to move, i just need help learning to eat or to not eat so much and what to eat, etc. i greatly appreciate any help you can give and any information you can share.thank you and God bless,XXXXX
There are no secrets to weight loss. It is a matter of persistent tracking, hard work and a LOT of self refection. It’s impossible to understand all the reasons one lets themselves get to where I was when you are at the beginning. Getting the ball rolling from a dead stop is hard.
Following someone a plan laid out by someone else is a great starting point. It takes the guess work and the trial and error out at first. I suggest, at least at first, NOT using meal supplement plans. Slimfast and the like are not a sustainable way of living in my perspective of things. The following are things that have been critical to my success. I am not a doctor or a nutritionist. I am not selling a diet or a solution.
- Food scale
- Measuring Cups and spoons
- Scale (don’t know how much you weigh but I got this scale that measures up to 550lbs off Amazon.com)
- Body Measuring tape
- Set up an account at MyFitnessPal. It’s free.
I have found that any plan worth following will have the following aspects. Choose a plan you think you can stick with that encompasses the following:
- Food – As much as you may want to start a diet today. Don’t. It sounds weird but eat the exact way you have been eating for one more week except measure it. Write down everything you eat. Don’t leave out anything. Get a food scale & measuring cups so you can be precise. You will feel reluctant to eat things because you have to write them down but do it anyway. After the week is done, enter everything you have written into MyFitnessPal to get how many calories you used to eat.
- Body measurements – Weight, height, and body measurements that MyFitnessPal suggests.
- “Before” pictures – Standing in front of a camera at your fattest is not fun. Looking back at them after you have come a way is priceless though. Keep in mind, while you may be horrified at the thought of letting other people see these pictures, one day you may have come far enough that you do want to share them to inspire others.
- Evaluate average calories burned – MyFitnessPal does this for you when you set up your Goals
Calories in – Average Daily Calorie Burn – Exercises Calories = DeficitDeficit x 7 = Weekly deficitWeekly deficit / 3500 = Approx Weight Loss Per WeekFood composition will take you a while to get a hold of. A good rule of thumb is a deck of card size protein, a single or half portion of carbs, fruits & Vegetables. Drink a ton of water. Your water bottle should be with you at all times.Multivitamin is a good idea. I take a Centrum daily.
- Track calories in and out daily
- Write a daily journal about what you have learned, your frustrations, your successes, what motivates you. Share it with someone you trust.
- Track body measurements weekly
- Take pictures along the way. I only do it like every 3 months.