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ChocolateCookie
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Posted: Thursday August 17th, 2006 11:42 |
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Hey guys
Sorry to be a pest but I really need some advice. Here is my situation
I am a girl, 5ft 6 and I weigh 14 stone.
Because everyone in my family is big boned, I have never really had a problem, I don't eat that bad so I just dealt with it.
However recently i went to my doctor with migraine problems and chest pains. I also have a history of heartattacks and diabetes in my family. My GP said that it is because of my weight. The nurse also said that I am obese. I would never have used that term to describe me, overweight yes, but not obese. I wear size 16/18 in clothing, and now I feel I need to do something.
I have always wanted to lose weight, i was picked on at school for, but because of my personality no one would say anything to me now but my mum. She always calls my fat and says I need to lose weight.
I have decided that I want to lose weight for myself no one else, so that my health will not suffer in the long run. In the past I have tried numerous diets, none of which have worked.
Can anyone help me out.
I know I need to diet with exercise, but to be honest I can't really afford gym membership, it is too expensive where i live, but I like swimming, although I am conscious of being in a cossie....as for diets, or good foods to eat I need a lil help
Thanks so much in advance, and sorry for babbling on!
CC
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jett Black
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Posted: Thursday August 17th, 2006 19:28 |
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As your family is big-boned you will probably only need to lose about 2 stone to be be perfect for your height.
I'm not a doctor so have no clinical evidence to back up what im saying,I just know this from reading and observation.
African/Black people tend to have denser bone and muscle mass which will account for a lot of your weight,that is to say a White woman at your height would need to weigh 10 stone in order to be considered healthy whereas you could be in the 11-12 stone range and look and feel the same.
Ok...there are fitness experts in the Village and i'm sure they will be along shortly but in the meantime here are Jetts top tips.
Stay away from McDonalds,KFC and all fast food outlets all the time......if you must eat Chicken and Burgers eat the stuff that your fam makes.
Don't EVER shop for food at Iceland.....the fact that they even call the stuff in that place food is fraudulent.
Whatever you do eat you should have a ratio of 70% vegetables the other 30 meat or whatever protein you wish to consume.
Cut out sweets 90% of the time,save your chocolate consumption for when you are feeling pre-menstural and nothing else will hit the spot.
As for exercise,if you cant quite handle the idea of gym or swimming at the moment then I suggest stairs.Wherever you have stairs be they in your home or maybe near a bridge near your yard,climb them for half an hour a day...or since you are just staring,climb them til you get exhausted which might happen after ten minutes but you wil gradually build up to longer periods and the weight will fall off.
The thing about exercise is the CONSISITENCY,don't think you can do it twice a week and expect miracles.......if you can do the bare minimum of 25 mins on stairs 5 days a week YOU WILL SEE RESULTS......and that time goes by very quickly.
However if you sit on your ass expecting the weight to just magically disappear.....well??
So to summarize......no fast food whatsoever
chocolate only in desperate and emergency situations
and..........
Exercise for short periods of time BUT CONSISTENTLY.
Good Luck.
Oh PS:you might wanna change your username to something less fattening to aid in your quest for weight loss....the thought of those might be sabotaging you subliminally every time you post.
Howzabout LettuceWrap or CucumberSarnie??
Last edited on Thursday August 17th, 2006 19:38 by jett Black
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bubz
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Posted: Thursday August 17th, 2006 20:08 |
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i agree with all the above advice, but as its advice u want chocolate cookie then i'll just add a little of my own: 
1. If u must eat fast/junk food (sometimes when you're on the move it's hard not to) never agree to be supersized. just get the smallest meal option, like a happy meal if you're at mcd's, or a mini variety meal if you're at kfc. that way you will still be able to eat what you like but you are limiting the portion size - something some people have trouble with.
2. Don't be too hard on yourself and deprive yourself of all the things you love eating, no matter the fat or calorie content. still eat the things you like, but practise moderation. if u try to cut out everything that is fattening you will be very unhappy, and more prone to crumble and pig out.
3. Don't get dragged into any of those faddy liquid-only diets or other weird ones that no one could realistically stick to for any length of time.
4. When you're around family and friends who tend to push food on you, learn to say no if you aren't really hungry. If what is being offered is very tempting just accept a very small amount and if they give you a large amount anyway - leave half of it.
5. Plan your meals beforehand. do all the shopping you need to do to prepare meals for at least a few days and think about it first before you go shopping. Choose things that are filling and high in energy but low in fat and sugar. Eat mainly breast meat if you like chicken; eat middle back instead of streaky if you like bacon, scramble eggs with a little butter and milk or boil instead of frying. Try to grill or ovenbake anything you would normally fry.
6. Try and up your intake of the fruits and veg that you like most.
7. Don't eat out of boredom, get a mini trampoline and if you are bored...bounce on that for a while.
8. When you feel peckish (rather than hungry) have a couple glasses of water then wait a while to see if you really are peckish. Sometimes if you're a bit dehydrated it can feel like hunger. make sure you drink lots of fluids anyway, especially if you are exercising more. not too much sugary drinks tho.
9. Don't skip meals or starve yourself for long periods, this will make your body resist losing the excess weight. If anything eat very often, but eat small amounts and eat sensible healthy food as much as you can.
10. Must stress this: still eat all the things you like but limit portion size and how regular you have them if they are not so healthy. at the same time try to increase your intake of healthier stuff you probably wouldnt normally eat so much of, like pulses, salads and fruit.
good luck.
*if u like swimming go for it, if u can go early in the morning there probably wont be many other swimmers so you neednt feel so self-conscious.
i have a friend who was grossly overweight, (over 17stones) she didnt change her eating habits much but took up swimming (everyday) and she lost about 4 or 5 stones that way. plus she really enjoys it, it tones up her body and allows her to continue eating the way she wants to.
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Aryek
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Posted: Thursday August 17th, 2006 21:40 |
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Believe me, you don't need a gym membership to exercise. Try going on long walks everyday and then when you feel up to it, try running for 3-4 times a week. Just set your own pace, you don't even need to go very long distances. Just take it slow at first, walk when you need to and bring water and some good tunes with you.
You can also try biking. Bikes are wonderous things, you can travel long distances and not feel tired until you get off the bike. And off course, I swear by swimming. Don't feel self-conscious. Just go to a pool with serious swimmers and you'll be too busy doing laps to care about others think.
You can also get areobics and yoga tapes so you can exercise at home. Just try to find something that you enjoy, change it up from time to time so it doesn't become boring, and be persistent. It'll soon become second nature to you.
Dancing is another great form of exercise and try to incorporate some toning exercises into your routine. It'll help your body to stay firmer as you lose the weight.
Also try to keep a reasonable target weight lose in mind. Don't push yourself too hard or expect to see results within days. It might take months before you notice new changes in your weight. Have a talk with your mom and let her know that what you need is her support not nagging and put-downs. It's very important that you feel good about yourself because depression will only decrease your desire to keep up with your exercise. Talking to other women in this situation might help you as well. But try not to rumminate and stay far away from people who are rumminating about their own self-worth and weight loss. What you need are some happy, hopeful people who will lift your spirits when you're feeling down. And remember, exercise releases endorphins so the more you exercise, just don't over do it, the better you'll feel.
Good luck! 
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Soulstarr
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Posted: Friday August 18th, 2006 00:00 |
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ChocolateCookie wrote:
However recently i went to my doctor with migraine problems and chest pains. I also have a history of heartattacks and diabetes in my family. My GP said that it is because of my weight. The nurse also said that I am obese. I would never have used that term to describe me, overweight yes, but not obese. I wear size 16/18 in clothing, and now I feel I need to do something.
Please don't take what the nurse said to heart. Obesity is often misconstrued. If you are 3st or more over your healthy body weight for your height (check out your BMI). The reality is that you may not look like what you percieve to be obese but under medical terms, that may be the case.
There are lots of different and effective methods for losing weight but in my opinion, they are all pointless if you don't address your relationship with food and why you put on weight in the first place. For example, you say you don't eat badly but what you might perceive to be healthy, might not be in terms of wieght gain etc etc... PM me if you need a little more advice.
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ChocolateCookie
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Posted: Friday August 18th, 2006 10:50 |
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Wow that you guys for the replies thus far, I haven't read through them thoroughly yet, when I do I will get back to you
But thank you...
CC
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ChocolateCookie
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Posted: Friday August 18th, 2006 11:51 |
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jett black wrote:
Oh PS:you might wanna change your username to something less fattening to aid in your quest for weight loss....the thought of those might be sabotaging you subliminally every time you post.
Howzabout LettuceWrap or CucumberSarnie??
lmao..my gosh i never thought of that...no i like my username..lol
Yea thank you guys for that....I am gonna start as a means to end...since it is raining profusely in west london, I will do the steps today
Thanks soo much...
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Shemsi en Tehuti
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Posted: Friday August 18th, 2006 13:25 |
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jett black wrote: As your family is big-boned you will probably only need to lose about 2 stone to be be perfect for your height.
I'm not a doctor so have no clinical evidence to back up what im saying,I just know this from reading and observation.
African/Black people tend to have denser bone and muscle mass which will account for a lot of your weight,that is to say a White woman at your height would need to weigh 10 stone in order to be considered healthy whereas you could be in the 11-12 stone range and look and feel the same.
Ok...there are fitness experts in the Village and i'm sure they will be along shortly but in the meantime here are Jetts top tips.
I disagree with this Jett. At the height of 5'6'', I'm sorry but she should really be trying to get as close to or well below 10 stones. This is especially the case if her family has a history of heart disease and diabetes. For her height, being 11 stones or more will not keep her body in a good metabolic state. By this I mean that it will be almost guaranteed that she will gain all of her weight back. More importantly though, she needs to get her body-fat percentage down to at most 25%. If she is over 11 stones, her body-fat would be approaching 50%, and there is a plethora of empirical evidence showing a huge increased risk of heart disease, stroke, high blood pressure, etc. when women exceed 30-35% body fat.
Last edited on Friday August 18th, 2006 14:00 by Shemsi en Tehuti
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Shemsi en Tehuti
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Posted: Friday August 18th, 2006 13:57 |
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@ ChocolateCookie
Here are my recommendations considering everything you wrote in the thread-starter.
Exercise:
- Exercise early in the morning and make it the very first thing you do (even before breakfast). Start by jogging a mile. If you can't do a mile, then make 1 mile a goal by starting off with a few blocks and building your way up. If you need to jog for a little and then speed-walk for a little then that is fine as well as long as you are keeping your heart rate up.
- Before you go jogging, do 3 sets of 10 men's pushups. No using the knees for women's pushups. If you can't do 10, then it is a goal for you to work towards. Afterwards, do reverse-crunches by laying on the floor and lifting your legs & butt straight up off the floor where your legs point straight up in the air. Hold it for a couple of seconds, then come back down. Do 3 sets of 10.
Diet:
- Breakfast (after exercise): You need a complex carbohydrate such as a whole wheat muffin and perhaps 1 glass of juice. Other complex carb alternatives are whole wheat bread spread with peanut butter, oatmeal (no cream of wheat), etc.
- Lunch: Whatever you want, but strictly prohibit, or limit to the best of your ability, fried food, foods made with dairy products, or fatty meats like bacon or sausage. Make sure you get a good protein source like turkey, fish, chicken, or eggs. Do not eat pork unless it is a loin, and don't eat beef unless it is steak. This means no ground beef or products made from it like ground beef tacos or hamburgers. Remember, you can eat whatever you want within these limits, but just do not over-eat.
- Dinner: Keep it light. Salads and light soups (not creamy) are good. Strictly limit simple carbohydrates such as white rice, white potatoes, pasta, cake, ice cream, and sugary snack foods. In fact, you want to limit your carbohydrates for dinner all together as much as possible. Also, if you must, eat only a very small portion of meat (no more than 4 ounces), but I would suggest eggs in place of meat. I would only recommend eating more proteins for dinner if you find your stomach achingly empty in the morning that you cannot exercise. Try not to eat dinner within 3 hours of bed time.
Rest:
-Do not take mid-day naps. Make sure you get a full night of rest (7-8 hours). Most people don't realize that rest is perhaps the most important element of a healthy body. With good rest, your metabolism will be at its best during the day.
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ChocolateCookie
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Posted: Friday August 18th, 2006 16:36 |
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Shemsi en Tehuti..thank you for those recommendations I will take them into account...
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jett Black
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Posted: Friday August 18th, 2006 19:44 |
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Shemsi en Tehuti wrote: jett black wrote: As your family is big-boned you will probably only need to lose about 2 stone to be be perfect for your height.
I'm not a doctor so have no clinical evidence to back up what im saying,I just know this from reading and observation.
[highlight= yellow]African/Black people tend to have denser bone and muscle mass which will account for a lot of your weight,that is to say a White woman at your height would need to weigh 10 stone in order to be considered healthy whereas you could be in the 11-12 stone range and look and feel the same.
Ok...there are fitness experts in the Village and i'm sure they will be along shortly but in the meantime here are Jetts top tips.
I disagree with this Jett. At the height of 5'6'', I'm sorry but she should really be trying to get as close to or well below 10 stones. This is especially the case if her family has a history of heart disease and diabetes. For her height, being 11 stones or more will not keep her body in a good metabolic state. By this I mean that it will be almost guaranteed that she will gain all of her weight back. More importantly though, she needs to get her body-fat percentage down to at most 25%. If she is over 11 stones, her body-fat would be approaching 50%, and there is a plethora of empirical evidence showing a huge increased risk of heart disease, stroke, high blood pressure, etc. when women exceed 30-35% body fat.
Well I guess we'll have to agree to disagree.....although im pretty sure that if you were to strip all the flesh of me, my skeleton alone would still weigh in the region of 7 stone,such is the density of my bones.
I recently had my body fat percentage tested and it's 23 more important than my weight is my waist to hip ratio and that has been holding at 27/40 for some time now and i'm 5 ft 6 and weigh 12 stone 3.
I do have quite a bit of muscle because I have been cycling all of my life so im sure the muscle in the thigh and butt area is quite dense.
I cant go by those height weight chart which they have in the doctors offices,if I were to diet down to the 9 stone they recommend I would look an absolute mess.
I suppose I could lose another stone if I wanted the classic 36/24/36 ratio but when I get too small my face suffers and it's important for me to have fat in my face.
At the end of the day though you just have to know what is right for you healthwise individually and work within those parameters.
I would also suggest to CC to buy a tape measure to monitor your progress.
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Saida.M
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Posted: Friday August 18th, 2006 21:23 |
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@ChocolateCookie
Calorie intake is one of the many questions people have when dieting so I thought I'd send you a link that may assist you.
http://primusweb.com/fitnesspartner/library/weight/calsburned.htm.
@Shemsi en Tehuti
Is there a reason why people should exercise first thing and before breakfast?
@Anyone who can answer
I'm confused because the message given out for losing weight, is the same for maintaining your weight, that is diet and exercise.
So once you've reached your target weight, what happens next? Do you just carry on the same way, (which surely must mean you're just going to lose even more weight);  exercise less, eat more - what? 
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LadyDay
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Posted: Friday August 18th, 2006 21:25 |
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there is no such thing as big boned. such a awful term
i dont believe the guides on weight and height ratio are all accurate
for my height they say i should be between 8 and 10 stone and im 5ft1. hell no to the 8 stone
anyway what you should do firstly is aim for some good eating habits and introduce exercise. if you cant get to a gym invest and tae bo 5 video or dvd, it has a basic and advanced workout plus do some walking when you can etc
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The Watcher
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Posted: Friday August 18th, 2006 21:35 |
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athaba wrote:
Is there a reason why people should exercise first thing and before breakfast?
During the night your body is busy digesting your food and because you aren't doing anything except lying down none of it is burned (which is why it's bad to eat late btw). In the morning is the best time to reduce the fat content in your body.
Also you have most energy then as opposed to after you finish work all tired and annoyed.
This is specifically for aerobic execise btw. You don't want to do resistance training with nothing in your stomach, it's a bad idea. You'll burn muscle and might get fatigued ruining your workout but that's not applicable here.
I'm confused because the message people give out for losing weight which is diet and exercise, is the same one they say you must do to maintain your weight.
So once you've reached your target weight, what happens next? Do you just carry on the same way, (which surely must mean you're just going to lose even more weight), exercise less, eat more - what?
You'll be into a routine by then and believe it or not, enjoy doing it Gets easier as you go on btw
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Saida.M
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Posted: Friday August 18th, 2006 22:00 |
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DrunkMonkey wrote: athaba wrote:
Is there a reason why people should exercise first thing and before breakfast?
During the night your body is busy digesting your food and because you aren't doing anything except lying down none of it is burned (which is why it's bad to eat late btw). In the morning is the best time to reduce the fat content in your body.
Also you have most energy then as opposed to after you finish work all tired and annoyed.
This is specifically for aerobic execise btw. You don't want to do resistance training with nothing in your stomach, it's a bad idea. You'll burn muscle and might get fatigued ruining your workout but that's not applicable here.
I'm confused because the message people give out for losing weight which is diet and exercise, is the same one they say you must do to maintain your weight.
So once you've reached your target weight, what happens next? Do you just carry on the same way, (which surely must mean you're just going to lose even more weight), exercise less, eat more - what?
You'll be into a routine by then and believe it or not, enjoy doing it Gets easier as you go on btw
Hey DM!
Thanks. But your last part didn't answer the question - how do you exercise and diet to KEEP the weight you want to be at?
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The Watcher
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Posted: Friday August 18th, 2006 22:09 |
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It's routine so you'll be regularly exercising and unless you alter your diet you won't change weight.
It might get too easy and boring though so you'll feel encouraged to run longer or dance harder, whatever it is your bouncing about doing.
I've never personally believed in dieting. You either burn enough through exercise or you don't. Which isn't to say I encourage munching cakes and running it off but just do things in moderation. Ruling stuff out is unrealistic psychologically.
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bubz
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Posted: Friday August 18th, 2006 22:24 |
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athaba wrote: Hey DM!
Thanks. But your last part didn't answer the question - how do you exercise and diet to KEEP the weight you want to be at?
good question. i think when u reach your target weight you can relax a little but not slack off too much and by doing this maintain your weight loss, and not gain?
i have never dieted or exercised and have been the same weight for almost all my adult life. my weight will fluctuate very slightly over the years within a say 7lbs range, but I've never been more than one stone heavier or one stone lighter than I am now. i am aware of what i eat and its nutritional value because i have 'food sense', and am fairly physically active (walking and rushing about) although i do not and never have attended a gym or done any sports since becoming an adult. i think these things combine to make me keep my weight stable without real effort.
if i were to suddenly become immobile, increase my overall food intake and start increasing the high calorie foods i normally eat, and also cut back on the good things i eat - i have no doubt i'd balloon up at an alarming rate and have to make a conscious effort to lose that extra weight. theres no mystery to it, if u eat more than your body needs to function normally, you will get fat.
people who are too big are eating more than what their body needs.
if u are at your ideal weight you are clearly taking in the exact amount of food that your body needs and doing the right amount of exercise to keep from getting extra weight - so if u change nothing about your lifestyle or diet you should remain stable at that weight, not counting medical conditions that might cause weight gain or loss.
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Posted: Friday August 18th, 2006 22:44 |
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if u are at your ideal weight you are clearly taking in the exact amount of food that your body needs and doing the right amount of exercise to keep from getting extra weight - so if u change nothing about your lifestyle or diet you should remain stable at that weight, not counting medical conditions that might cause weight gain or loss.
Ok you were dieting and exercise to LOSE weight. Now you've reached your target weight, you cannot carrying exercising and dieting the same way can you? So you cannot say 'you mustn't change nothing about your lifestyle' otherwise you'd just carry on losing weight right?
So something must have to increase or decrease right? So I'm guessing less exercise and eat more?
@DM - Part of your 'dieting' exercise regime was to eat moderately. So again, what do you do when you've reached your target weight?
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bubz
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Posted: Friday August 18th, 2006 22:49 |
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athaba wrote: Ok you were dieting and exercise to LOSE weight. Now you've reached your target weight, you cannot carrying exercising and dieting the same way can you? So you cannot say 'you mustn't change nothing about your lifestyle' otherwise you'd just carry on losing weight right?
So something must have to increase or decrease right? So I'm guessing less exercise and eat more?
yes. you can relax the diet and exercise regime a little, but not too much otherwise you will start to gain weight again. it must be a hard balance to strike - more so if you were keeping up a very strict diet and exercise regime prior to reaching the target weight. if u have been so disciplined for so long it must be hard to relax. then again, arent there some people who reach a certain (healthy) weight and no matter how hard they try, cannot lose anymore? that might be a sign that you have reached your 'natural' size. the size you will be naturally if you dont overeat or eat too little.
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The Watcher
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Posted: Friday August 18th, 2006 22:53 |
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athaba wrote:
@DM - Part of your 'dieting' exercise regime was to eat moderately. So again, what do you do when you've reached your target weight?
Oh I get it! You think if you exercise you'll just keep shrinking and shrinking right?
nuh uh.
You reach a platteau. Where the exercise you're doing or did to go from say 14 to 12 stone won't take you further than 12. Now you don't need to be so intense as you were just to maintain that 12 and can probably maintain it if you wanted to.
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