Well, you're in the right place and have asked all the right questions. With the community members here, you should receive a lot of information.
May I most kindly and respectfully suggest you begin substituting the word "diet" for "lifestyle" ... it seems to help with the thought process of losing weight. "Diet" really indicated a beginning and an end .. when you start a diet and when you stop one. When making a "lifestyle" change, you are learning how to select the foods you enjoy, find alternative ways of preparation that are more calorie conscious yet preserve the general taste you like, and there is no beginning or end .. it is continuous through the normal ups and downs of life.
Now, as far as exercises, we're going to be posting some exercises here and sharing some links to various videos. In addition, I would encourage you to experience a lot of activities to find out what you like to do. I began at 330 lbs and literally could not exercise for 5 minutes. I was out of breath and gasping for air. I obtained a video and did what I could. Then, each day I promised myself I would go just a little further than I got the day before .. whether that was 2 seconds of 30 seconds. I eventually worked my way up to 30 minutes and not being winded. My knees were also affected and I found walking, biking and swimming to work well .. as well as pilates and yoga - although I was not limber.
As for healthier ways of eating .. may I suggest you make a list of the foods you like to eat. It simply provides a place to start.
As for breakfast - there are many options .. cheerios and milk with banana and coffee, egg - toast - bacon, yogurt and granola, oatmeal with dried fruit or protein.
Lunch - soup & salad, turkey roll up, baked chicken and vegetables, lean deli meat and low fat cheese sandwich
Supper - Oven fried chicken - green beans - wild rice, Baked pork chop - sweet potato - broccoli, Baked or poached fish - small baked potato - tomatoes, Small serving of wheat pasta with spaghetti sauce - baked chicken - salad.
Snack AM - Piece of fruit, SF/LF yogurt, a few nuts/dried fruit, veggies
Snack Afternoon - 6 Triscuit crackers and Skinny cow cheese, cottage cheese, fruit
Snack PM - SF Fudgesickle, SF Popsickle, 100-calorie popcorn, SF pudding, fruit, banana with skim milk and sweetner
Eating 3 small meals and 3 snacks a day will keep your metabolism working throughout the day and keep you feeling full.
See what responses you get here .. and you may also want to consider posting topics like "Need Breakfast Ideas", "Need Snack Ideas", etc ..
PLEASE stay involved here and join in actively .. there are many wonderful members here who have much knowledge to share and who truly help through the hard times. I've had a tough month with a recent illness and their support and care definitely helped me through it .. I would have been lost without them.
Last, but not least .. surround yourself with positive thoughts, quotes, people .. it helps.
Sorry I am so long winded .. just don't know how to say all this in a shorter way. Others can .. I'm just "wordy" .. (sorry) ... :)
Hope you'll allow us to share in your journey and let us know how things are going.
Hi there :)
I am a certified personal trainer at a well known gym and have a B.S. in Wellness, Health Promotion, and Injury Prevention as well as a minor in Exercise Science.
You have a LOT of options as far as diet goes, here are a few that will definitely help...
1. I have all my clients buy this book: "The eat-clean diet" by Tosca Reno. I also have them buy the companion "Eat clean diet cookbook". These books are very easy to read, very informational, inspiring, and last but not least, they are NOT A DIET, they are more like a lifestyle, which is important, because diets don't work.
2. Get your metabolism tested! There are many places that offer metabolic testing, I know for a fact lifetime fitness offers it to member as well as non-members; but there are definitely other places that do testing as well (just google metabolic testing to find someone in your area). Metabolic testing tells you EXACTLY how many calories your body needs per day. It's really nice because there is no guess work involved. There are matematical formulas you can use to determine this number, but keep in mind that even the best formula for estimating metabolism is off by 15--20%, 80% of the time.
3. See a Registered Dietician. Again, I know that lifetime fitness has them on staff, but there are a ton of other places you can go. I had eating disorders when I was younger, and saw a dietician who had her own private practice--I cannot tell you how much she helped me. To this day, 20-some years later I am still grateful for her help.
4. Check out what your insurance covers. I know in a lot of cases, weight watchers and other similar programs are at least partially covered by your health insurance.
5. Check out hospitals' "wellness centers". They usually have the lowest prices (as opposed to a regular gym) and most of the time they have dieticians on staff, as well as personal trainers, etc. Another thing that is great about these places is that the vast majority of their staff is much more educated, and has a college degree in a related field (such as exercise science, nutrition, kinesiology, sports nutrition etc), you're usually in better hands here than at some gym where the trainer has no college degree, they just took a certification course that cost them a couple hundred dollars...
6. Food journal. Not sure if you're doing this already, but if you aren't here's the best way to get started. Get a little daily calendar (a notebook works too as long as you write down the date) and write down everything you eat and at what time you eat. In the beginning, there's no need to count calories, as long as you're keeping a visual reminder of what you've consumed. Numerous studies have shown that the average person underestimates their daily calorie consumption by about 50% when they don't food journal.
(Personally, I keep an exercise journal as well, when I exercise, I write down what I did, and for how long I did it. On days that I exercise I get a sticker. On days that I exercise AND eat well I get 2 stickers)! I know, I am a dork, but it works for me...plus I was watching Entertainment Tonight the other day, and guess who does the same exact thing? Carrie Underwood!
Hope this helped at least a little bit. Keep me posted on everthing, I would love to help! Never hesitate to message me!
Keep on keepin' on :)