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September 16, I turned 31 and decided to change my relationship with food and exercise.
I grew up poor, so not a lot of junk food or going out to eat, so I was thin until I turned 15 and got my first job and money. I looove food, love love love it. So I gained a fair amount and I was chubby, but I honestly wasn't bothered by the weight. Then I got married to the love of my life, who is also a foodie. And I gained. I started smoking at a young age, I smoked 10 years but in 2015 I decided to quit. I succeeded but I gained a MASSIVE amount.
I've made attempts in the past to lose weight but I never made it far. So I just gave up on myself and fell into a deep hole of depression.
I've been in a dark place where I didn't care about my health at all, I wanted to die. But I have to many reasons to live for and now I've made it my goal to love myself, to drag myself up from that pit of self loathing.
I have no idea what I am doing. To be honest I don't really believe I'll be able to lose the weight. I try to tell myself to think positive but I can't even fathom it. Despite that I am attempting to eat healthier, in smaller portions as well as intermittent fasting.
Exercise is difficult for me, I hate working out. While I enjoy physical exercise in the form of swimming, hiking, walking, and hell even jogging outdoors. I hate working out because there isn't anything to focus on but how uncomfortable, hot, and painful I feel. I am still working on my severe social anxiety and so far I can't even bear the thought of joining a gym or running in public. I've been researching workouts that I can do at home instead. I bought a spin bike for my birthday and I've been working out at least 30 minutes every day.
I figure if I really put an effort into regular exercise and eat healthy and make smart choices that will be enough for me. I'm not certain I'll lose weight at all but I can try to be healthy and so that is my ultimate goal.
I would love any advice at all.
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117,5 kg
Perdidos até agora: 2,7 kg .
Ainda faltam: 49,9 kg .
Dieta cumprida: Razoavelmente Bem.
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1192 kcal
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Líp: 41,40g | Prot: 81,10g | Carbs : 124,40g.
Pequeno Almoço: Starbucks Pumpkin Spice Frappuccino (Grande). Almoço: Mellow Mushroom Meatball Hoagie. Jantar: Muscle Milk Pro Series 50 Knockout Chocolate (Bottle), Great Value Zesty Italian Dressing & Marinade, Lemon Garlic Tilapia, Birds Eye Oven Roasters - Broccoli & Cauliflower. mais...
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3361 kcal
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Exercício:
Conduzir - 1 hora, Ir às Compras - 2 horas, Chuveiro - 15 minutos, Descansar - 18 horas e 45 minutos, Dormir - 2 horas. mais...
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peso estável
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 Comentários
My two cents: it's all lifestyle. Don't stress any trendy diet. Go with what makes sense for you, working on forward progress that is gradual and effective. The major thing is calories in vs out, and you need to go 3500 under what you normally consume if you want to lose a pound a week (which is good). You want to keep your intake above 1k (ask your doctor what's safe of course).
In terms of what to cut, the big things to ditch at first are liquid calories (soda, booze, etc) and high sugar foods (sweets, ice cream). I like to cut it to 1/week just so I still have it in my life. Of course, do what makes sense to you. Worry about stuff like red meat, egg yolks, cheese, processed foods, or whatever once you hit a plateau.
Regarding exercise, do something that you enjoy. Don't worry about the effectiveness until you get to the point where you're trying to tone the last bit or if you're wanting to really gain muscle. Dance, swim, ride your bike, go skiing, hike, etc. As long as you are doing something that makes you sweat or breath heavy for 30 minutes, you're doing great.
The big thing is that you keep yourself honest. If you are reporting everything in your diet journal, you'll be able to see a good correlation between what you're eating and your progress.
Finally, this is a marathon, not a sprint. If you fall, the important thing is that you get up. You got this!
02 out 21 por membro: loodwigx
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