Jornal de horridzombie, 01 out 21

No matter what anyone says...stay focused. If you fall, pick yourself up & try again. This is not a race..you didn't get here overnight & you wont lose it overnight. The main reason for this is your health. You quit smoking..terrific. The next hurdle is getting your body to tolerate moderate exercise. Only you are in control of what passes your lips...when you feel a food urge find some stairs & climb them...it you can make it without pain or breathing hard, let yourself indulge a little but if you can't do it without pain or getting winded, well then you know to tell your cravings to take a hike. If you can stop smoking you can do this & the whole FS family are here to help you through it. Hugs & Support coming your way💪🌞😘 

Believe in yourself. I was in your shoes some years ago. Have faith. Ask god to give you the strength and do not drift. Be well💕 

Intermittent Fasting helps even a 79 yr old. Congratulations on your success so far. One day at a time will get you where you want to be! 

Wow, thank you all so much. I've read every comment and intend to take everything to heart. I appreciate it more then I can possibly convey.  

Make small, attainable goals. You don't have to go to the gym to work out, hiking, walking, swimming, and bike riding are all excellent forms of cardio! You can make a goal a day for exercise, start small and work your way up. Reward yourself with no food items. Post here to get support and advice. You can do this! 💜💪👍💜 

You know what, if everything you eat does not come out of a box or for delivery, then you will be making a massive start. Just bumping up loads of steamed vegetables or salad on to your plate every time you have a bit of meat or chicken or fish... will fill you so you don't go for the temptations. Also I had a small rule based on the calorific of different dishes and it was brown or red over white or yellow. This means, if you do go for something with a sauce, you are always choosing the least calorific so stews, gravies and Bolognese over carbonara or hollandaise. But sauces in general should be treat dishes rather than the norm. Norm should be foods flavoured with spice rather than sauce. Also, try to integrate lots of non exercise movement into your day. So you take the stairs always - not the lift. If you're at work and you can stand, not sit, stand. If you go to the mall, park the furthest spot from the entrance and walk the extra. Doing this all the time adds so much to your extra activity burn. And if you do it all the time every day you will see your fitness increase, incrementally so that real exercise can become very comfortable soon. I try to involve at least 45 mins walking, if i need to grab something from the store and always stand if possible on the bus etc. It really helps and takes little time really out of your day. I also bought some weights/ dumbbells for home. And keep them in front of the TV every time I watch a movie or program, I do lifts during the ad break, so I am spending 20-30 minutes every evening lifting during the show breaks. Another good tip, I bought a jump rope, so that if I cannot get to the gym I can jump rope and get my heart rate racing, this is great for agility coordination, and circulation .. and it all helps with increasing fitness and metabolic burn rate. So even when you are sleeping you burn calories at a quicker rate. Make sure, that you eat lots of fibre, which will give you longer periods of fullness rather than fruits or sweets which give you a sugar high whilst hungry which quickly deteriorates leaving you hungry fast. Bulking up on fibre, will keep you full longer and with a steady insulin level, which will leave you less tempted by treats. Best of luck to you!! 

Oh yes and definitely non food or alcohol rewards, so I will often say if I keep in line with my eating plan for two weeks, then I can get myself that nice bottle of perfume I like.... or get tickets to a concert, but if I don't I cannot have the reward. So bribing yourself can go a long way. And also making outings with friends or family about activities, not meals or wine bars. So - go skating, or play bowling or tennis, make social engagements activities rather than sit ins.... when you do this all the time, your days are full of movement and calorie burn rather than calorie consummation and inactivity. 

Oh yes and definitely non food or alcohol rewards, so I will often say if I keep in line with my eating plan for two weeks, then I can get myself that nice bottle of perfume I like.... or get tickets to a concert, but if I don't I cannot have the reward. So bribing yourself can go a long way. And also making outings with friends or family about activities, not meals or wine bars. So - go skating, or play bowling or tennis, make social engagements activities rather than sit ins.... when you do this all the time, your days are full of movement and calorie burn rather than calorie consummation and inactivity. 

First of all, kudos on the working out everyday for 30 minutes!!! Secondly, boost your h2o intake to 12 glasses/cups of 8-oz each for Breakfast:4 glasses, Lunch: 4 glasses, Dinner 4 glasses. This will keep you fuller longer and more satisfied. It will also keep you too busy to even ingest any other foreign items. Think beautiful, sexy, lovely food and you too will, in turn, remain more beautiful than ever for the rest of your life. Remember, h2o is the fountain of youth and yogurt is the food of the gods....(*_-) 

Finally, stay safe, meditate in your higher-being of choice, and smile =) 

You're doing great so far, so congratulations ❤️ My advice: 1. Growwithjo YouTube workout videos (she is so awesome and motivating, I promise you) 2. Concentrate on whole foods, nothing with more than 5 ingredients in the ingredients list 3. Drink at least half your weight in water every day (so for you, maybe about 140-150oz). 4. Don't get discouraged by weight fluctuations, especially as women, we just have to deal with it and stay positive. Good luck! ☺️ 

Most of what I was going to say has been mention by those before me, however I do have two more things to add: 1 - Don't discredit yourself, every little change is progress. You have an off day and really don't feel like doing anything, but you get on your bike for 10 minutes rather than the whole 30? Still progress. Made a poor food choice but managed to save half for later? Still progress. Having been on this site for 10 years this month, the thing I've noticed is that the members who successfully lose and keep the weight off do so because they took weight loss on as a lifestyle change. Lifestyles aren't built or changed in one fell swoop, but with small, manageable steps. 2 - Be kind to yourself! Its so easy to get discouraged, but keep in mind that you're doing your best, and that we all slip up. No one ever does better when they're getting berated, so why would you beat yourself up? Chin up, lady. You've found a good support system here, a whole community happy to answer questions, cheer your accomplishments and offer a boost when you're having a rough go of things.  

Alot of what you've written resonates with me. I don't think your activity matters as any movement burns calories. It sounds like you're being realistic and that is a sustainable approach. The thing that helped me most is tracking all calories here. Then eating more protein and less refined sugary foods. Sugar is empty calories and makes your energy level high for a short time, then you crash and want more. Protein will keep your blood sugar at a more consistent level and make you feel satisfied longer. I'm not saying to cut out all sugar, but try tracking your macros. You might want to try boosting your protein intake by 5% to see if that helps. I don't believe in going to extremes as it might work for awhile but it can be unhealthy and not something you can stick to in the long run. Making small, sustainable changes might result in slower weightloss but you're more likely to reach your goal quicker than if you give up, and start over, and give up and start over because you're being too restrictive. Also planning meals helps! Good luck! If I can do it, you can do it! 

I can relate with what you’re saying. I made a major health improvement change starting FEb 2021. Down 78 lbs so far. 50 to go. I’ve found intermittent fasting helps me. I only eat between 10 am and 6 or 7 pm each day. This app helps track calories. My goal is 1600 a day. Try to exercise 4x a week for 1 hour. Good luck! 

I can totally relate…if you have Spotify, try this podcast out and tell me what you think. I’m here if you want to reach out and have someone to connect with. https://open.spotify.com/show/3sfGT9ozXCGtsjLsAtnLE0?si=veOB8q-yT4uG09b42ClBYQ&dl_branch=1 

You sound like a beautiful soul but you get down on yourself too much. You do have a plan. The only thing you must maintain is your consistency until it stops being a chore and it becomes a fun way of life. I think this app is great. At the beginning I was not too thrilled. My daughter told me about it but for an old bag of wind like myself counting calories seemed awkward and time consuming. But now I am at the end of the learning curve and I enjoy doing it. My goal is to stay under 1800 calories and finally I don’t find it difficult at all to stay on that goal. I don’t worry too much about losing weight. I just want to keep doing what I am doing. Before I used to run from vegetables. Now I am a vegetarian. My favorite veggies are kale and eggplants. Well, it was nice chatting with you. May God bless your efforts and give you many victories. ☺️ 

Well I guess I might as well tell my story too. Think of this as learning a new way of eating that will sustain you for the rest of your life, so that you will not regain that weight. I do CICO (calories in, calories out). There are no forbidden foods, just moderation. My RDI (recommended daily intake) is 1600 calories a day, and I can eat whatever I want as long as I fit it into that limit. That said, I eat mostly fresh fruit and vegetables and fresh proteins (meat, poultry, seafood). I try to avoid processed foods as much as possible. I eat 3 meals a day and I eat when I'm hungry. For me that means a light breakfast and lunch and a big dinner, usually late in the evening. I weigh (in grams) everything and log it all. If I blow it one day, I step back on the path the next day. If you look at my progress, you will see that I have been mostly maintaining for the last year, it has been a stressful time for me, but I'm back on my path and plan to reach my goal by the end of the year. As for exercise, I have physical limitations, so I do very little. Good luck on your journey, and remember, this is a marathon, not a sprint. Use this time to develop good eating habits and to learn to know and to love yourself, for you are most surely worthy of that love. 💜💛💚 

Hey, you'll be alright. Don't give up just yet. I started my weightloss journey earlier this year, and down over 20kg. You can do it too. You don't need to excercise to lose weight. Although it's helpful, you can rely just on what you eat. And you mentioned that you love swimming, you can totally use that as your excercise. Few tips I would love to share in terms of eating. To lose weight, you need to be in a caloric deficit. And the way to go is to track how many calories you are consuming per meal(atleast in the beginning). In addition to this, you don't need to starve yourself. Just eat meals that are satiating, that way you feel fuller. Create healthier versions of your favorite meals. It doesn't have to be a strict diet. You can eat 3 times a day, provided you are in a caloric deficit and are eating within recommeded daily intake. Set small goals. 2 weeks, then a month.... Etc. Small wins matter🙂. If you can challenge yourself to cut out sugar/fizzy drinks /junk food. See if you can do without them for a week, and then you can increase that. Track your progress and with time you will see results. Just be consistent. What I like to do, is... Out of sight, out of mind. If there's any food I tag unhealthy, I don't keep in my home, so I am not tempted. Keep going, and I wish you the best.🤗. I wrote a short book on my weightloss journey, if you'd like to check it out. You can find it here: https://www.etsy.com/listing/1072869180/effective-weight-loss-guide-healthy 

hi. my aunt was a very overweight more than 100 kg, since March this year she lost 30. Her advice to me was walk every day about 10 000, start with 3000 when you feel it easy to do add more steps, you can walk slowly. Don't eat after 6 in the evening and each meal should not be bigger than 250gramm like a medium bowl, drink water not juice or fizz drinks. Most of all it is difficult to start but then after only 2 weeks you will see a result 

Zombie, I had great success with a 90 day keto routine. “Routine” is an important word. Plan a diet you know you can keep. It helps to enjoy preparing and planning your meals. A little trick that also worked for me and should work regardless of diet…try to eat 80% of your calories for the day (Basal metabolic rate minus 300 calories) and go to bed at the same time every night. If you are absolutely starving before bed you gave yourself a little wiggle room and can have a snack to satisfy your growling belly. If you don’t need a snack…win win! Good luck…that’s a silly thing to say…luck has nothing to do with it. Free will. Your choice. Be strong. You CAN do it.