It occurs to me that although I'm not a dietitian or certified trainer, and some people don't want advice from me, I do have experience gaining and losing weight. I've tried countless diets, yo-yoing a bit with my weight and struggling to find something that works. I know what it's like to be at rock bottom and really want (and really need) to change. That's why I put myself out there. I share pictures of myself, my food, my workouts. The good the bad and the ugly. (ok we all try to limit the bad and the ugly) I get a lot of questions which I want to start to answer more in depth in this blog. I try to answer all the questions I get on instagram but I also can't write a TON on there, which is one reason I started this blog. A question I get often is, How did you start? I know there are a lot of people out there who want to make a change but they don't really know how. It's not hard really, but it is confusing. There is a lot of information out on the web. A lot of it is free. Who do you listen to? Who has the right answers? That's the tricky part. There is no right way to lose weight. There is NO magic food(s). Believe me when I say I tried almost everything to lose weight. Meal replacement shakes, cleanses, calorie counting, severe calorie cutting, working out but failing to control my diet... Sometimes I would have a little bit of success. But the weight almost always came back, often I gained more. I've learned a lot over the years and I am still learning. I failed a lot but I also succeeded.
I'm going to share with you what I would do if I had to do it all over (with the knowledge I have now). If tomorrow morning I found myself at a morbidly obese 249 pounds again.
1. Calculate my maintenance calories and cut 500 calories from that number/figure out macros.
I have no idea where the "magic" 1200 calorie diet came from. But that little number sure did get around everywhere. Matter of fact at 249 lbs I was eating closer to 1000 calories a day. And I lost NOTHING. It's really really important that you don't drop calories too severely. It's a common mistake to think that the less you eat the more you'll lose. Sadly it doesn't work like that. You'll just suffer, put your body into panic/starvation mode and probably binge your way to a higher weight. So determine a reasonable caloric intake for your current height, weight, activity level and start eating a balanced diet. I use the calculator at
iifym.com Good nutrition, in my opinion, the key to being successful. I personally LOVE counting macros, and though it takes some getting used to. It really makes the difference in a "diet" and a lifestyle change.
2. Start resistance training 3 times a week.
Assuming you're not working out right now, you don't want to over do it. I actually started doing a Jillian Michaels DVD 30 day shred
http://www.amazon.com/Jillian-Michaels-30-Day-Shred/dp/B00127RAJY/ref=sr_1_1?ie=UTF8&qid=1424464248&sr=8-1&keywords=30+day+shred
and I committed to doing it for 30 days. I did it. But I'm not sure I was really ready to do 30 days of exercise with no rest. I never got off level 1 in that time frame either. Over doing your workouts is a sure fire way to exhaust yourself and get burnt out. So start slow. Make a commitment and stick with it. You don't have to join a gym. There are plenty of DVDs and online videos so that you can start at home. (Body weight is resistance, you don't have to add weights right off the bat) I personally wasn't all that comfortable in a gym. However, I do want to say I never ever heard one negative comment toward me or anyone else at the gym. I'm not going to guarantee you won't run into some asshole that says something stupid, they are out there, but for the most part I have found all fitness levels at the gym are pretty accepting of everyone else. Remember that most people at the gym are just there to workout and they could care less what you are doing. So just go and do your thing.
3. Do cardio twice a week.
I hate cardio. I have always hated running. I'm slow. It's just not my thing. But I feel like I could've had better fat loss had I not skimped on the cardio. It doesn't have to be running. You can walk, jog, do intervals of walking/jogging, elliptical, stair master. Whatever you do.. just get that heart rate up for 30-45 minutes. Don't start off doing too much or when you need to increase your cardio.. you'll be doing a LOT.
4. Join some fitness groups or find friends who are interested in making a change.
This is hard to do and going it alone, while totally possible, can be tough. I started my instagram as a way to stay accountable to my workouts. I posted every single time I worked out. And even the support of complete strangers was a form of motivation. I've also met some amazing people through instagram. Never underestimate the power of a social media as a way to keep motivated and accountable. There are a ton of amazing transformations out there. I found it very motivating during my journey, and I still do! I also joined some facebook challenges. When I did that I saw great results because I was more motivated to make a noticeable change. (And a prize isn't bad motivation either)
5. Be patient!
I maybe should have included this as point number 2. Because I think next to good nutrition, this is very important. You're not going to lose 10 pounds a week. That would be awesome. But it's not realistic, healthy or safe. Weight loss that rapid often results in a rebound. Aim for 1-2 pounds a week for healthy, maintainable results. Not to mention, losing weight at a rapid pace will likely leave you with skin hanging off your bones. (Another really popular question I get is about loose skin) Although it was frustrating to take so long to lose my weight (2.5 years to lose 100 pounds). I am thankful that my slow, steady weight loss allowed my skin to bounce back pretty well. I do have stretch marks and some excess skin but it's really minimal and easily covered by pretty much all my clothing. I can even wear a bikini and not be too self conscious. It's a difficult journey physically and mentally and you want to end up feeling good in your skin again, so don't rush it!
So this got long fast, so I'll wrap it up. I will elaborate on some of these topics in additional individual posts. I you have comments or suggestions, please leave them below. I plan on blogging as close to daily as possible so I will be responding to comments timely and using suggestions/questions for post topics. Thank you all for your support it really means a lot. And I love hearing from you about weight loss or weight lifting success!
