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4 Responses to “Help weightloss plans needed?”

1. Charli says:

   May 12, 2010 at 2:38 pm

   It sounds like you’ve got the right drive to get to where you want to be. And realistic weightloss is definitely the thing to focus on!

   Losing 1-2lbs a week is the best way to go. This way, you are losing mostly fat, rather than water and muscle. Faster weight loss is not better, nor is it sustainable.

   Diet should be what you look at first for weight loss- this is what will enable you to drop fat. Try a balanced diet made up of mostly natural whole foods, with high protein, moderate carbs and moderate fats.

   You need to know how many calories you burn- you can use an online calculator for a rough estimate. Aim for 10-20% calories fewer than you burn daily (too large a deficit will be counterproductive in the longer term).

   Don’t worry about complicated diets or cutting things out. You can enjoy anything in moderation, as long as the majority of your diet is healthy.

   Base your meals around:

   Lean protein (e.g. chicken, tuna, lean beef, fat-free cottage cheese, egg whites)
   Wholegrains (e.g. wholewheat bread, oats, bran cereals, rice)
   Healthy fats (e.g. nuts, seeds, olive oil, avocado, salmon, whole eggs, flaxseed)
   Fruit and veg

   And drink lots of water.

   Second in importance to diet, is heavy resistance training- this is what will allow you to preserve muscle so you look ‘toned’ and defined once you’ve dropped the fat (rather than just a smaller version of how you look now, with the same bits you’re unhappy with). More muscle also means a higher metabolism, so you definitely want to hold on to, or increase the muscle base you have, for fat loss.

   You need to work ALL your major muscle groups- you can’t spot reduce.

   Do this sort of training 3-4 times a week. A good place to start could be:
   -Three days a week doing full-body workouts. Leave at least a day between each workout.
   -OR four days a week alternating upper and lower body. Don’t work out more than two days in a row if possible.

   Then you can look at extras like cardio to help create a calorie deficit. But cardio is by far the least important of these three, and you can lose fat effectively without it.

   Make sure you’re getting at least one rest day a week with no exercise at all.

   Focus on losing inches/dress sizes rather than actual scale weight- it’s how slim you look that matters, not how little you weigh.
2. Hannibal The Cannibal says:

   May 12, 2010 at 2:47 pm

   Well, Gabi, you need to first come to terms with who you are. You say that you “cannot be the fat girl at this wedding.” Why does it matter now? You’ve clearly been the fat girl everywhere else before this point. Now, before you go getting mad at me for making you confront your bad habits, please know that I’m also a woman, I’m 5’7, and my heaviest was 250lbs. I was the fat girl everywhere, so you need to face the fact that you have been the fat girl all this time, so you can certainly be the fat girl at a wedding.

   And you know what? If you’re desperate to lose weight, you will be. People who freak out to drop weight because they hate themselves end up doing so in an unmaintainable fashion that causes their bodies to eat up their muscle mass and, you guessed it, LEAVE the fat! This means you’ll be flabbier, jigglier, and chunkier than you are now. Sounds sexy, right?

   So what you need to do first is take a deep breath.
   Then, tell yourself it’s okay if you don’t lose the 30lbs by August. You might, but it won’t be the end of the world if you don’t. You have the rest of your life to be fit and fabulous, you won’t die if you don’t make it by the wedding.

   Oh, how long did it take me to lose? About 10 months to lose about 100lbs. So yeah, it’s do-able for you to lose 30lbs by August, but only if you actually care about doing something good for yourself instead of OMG OMG OMG I MUST LOSE TEH WEIGHT!!!! If you’re ready to do that, email me (my email is on my profile).
3. Patrick Kallie says:

   May 12, 2010 at 2:49 pm

   Gabi a good way to keep your motivation is to go out and buy that sexy dress that you want to wear and use it as motivation to do whatever it takes to get into it. You will be surprised by doing something as simple as just walking would do for the mental aspect of working out in the beginning.

   You should purchase you some small dumbbells because you can do so many exercises with them, plus they are inexpensive. Even if you have a neighborhood track that you can walk around that would benefit you a lot. Try to buy health food for yourself and put it in a different area than were your sister gets her food. I know that this may seem strange at first, but you will understand why you should do this. Only eat from the food that you have bought, that way you can get USED to eating healthy meals and not be tempted by your sisters food.

   Let me know how it is going!
4. Claire says:

   May 12, 2010 at 3:06 pm

   you have a lot of hurdles in front of you but with motivation (your friends wedding) and determination you will make your goals.
   if you do not exercise right now then you will want to start slow and steady then increase each week. you can do it!

   The three four key components to loose weight: nutrition, cardio, strength training and accountability

   Nutrition
   I eat 5 meals a day on average between 350-450 calories per meal following a 50% carbs, 30% protein, 20% fat ratio. Translates into 3-4 oz of protein, 1-2 cup of veg, 1/2 cup of carbs (brown rice or pasta) Remember no amount of exercise will do anything without the supporting fuel for your body.

   Cardio
   3-4 days a week of cardio exercise specifically interval training. For example: Warm up for 5 mins, 1 min of high intensity, 1 min and 30 secs of lower intensity, 1 min of high intensity, 1 mins 30 secs of lower intensity. I do this five times. One of my favorite exercises is a local hill that is a killer. I try to run up but sometimes it is hard, walking (pumping my arms) really gets the heart rate up. You should be working to the point where you are breathing fast.

   Strength Training
   2-3 times a week I do strength training. If no weights then focus on squats, lunges, push ups. If you have weights add them in as you go when you’re ready. Most importantly listen to your body, if anything hurts or does not feel “right” don’t do it.

   Accountability
   Find a scale and weight yourself every week. Take pictures every 2 weeks from all sides, you will start seeing results and when you start seeing the results you will be motivated to continue.

   Another motivation tool – take pictures of the dresses and hang them up on the mirror in the bathroom. Create a motivational memory board with all the powerful inspirational motivation words and pictures you can find so you see it every morning.

   You can do it!!

   Monday – Cardio
   Tuesday – Strength
   Wednesday – Cardio
   Thursday – Strength
   Friday – Cardio
   Saturday – Cardio and Strength
   Sunday – Off to recover

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