Getting into shape?

[Deleted]

I don't know where to begin. I need to lose about 45lbs and want to just generally eat healthier. I don't know where to begin though. We eat a lot of red meat, due to the fact that my family has a farm and my dad is a butcher.

Suggestions appreciated!!

[sadlebred]

Make small changes first. Try for one a week. Maybe switch water for your daily soda or caloric drinks. The next week cut out fried food. The next week try to eat one extra serving of fruits or vegetables a day. The next week, take a walk around the block. The next week, walk a mile. The next week, start Couch to 5K, etc. Once you make a few changes, it becomes easier. If you are really serious and want to dive right in, consider joining Weight Watchers. It will teach you HOW to eat, what a portion size REALLY is, and how to make good choices. Avoid fad diets, cleanses, and other things like that. If there was a magic pill, we'd all be skinny.

Red meat is not BAD for you in moderation. Almost nothing is bad for you in moderation (No, Sadlebred, this does not mean you can eat a Whole Foods Chocolate Chip muffin daily...). You want to cut back on the fattier cuts and stick to lean cuts of meat. If your dad is a butcher, do you have access to chicken or turkey? They are generally leaner than beef. You could also swap fish one night per week for beef.

[gt7301b]

Sandlebred gave you a bunch of great ideas. I just wanted to add that you need to focus on making lifestyle changes that are sustainable. We try and minimize processed foods, eat plenty of fruits and veggies (more veggies than fruits), and remain an active lifestyle.

[emyinpink]

Welcome! I also vote for gradual changes. First, take a look at your diet and start increasing general movement.

There are a bunch of folks on this board who eat paleo or primal, and/or low carb. I personally eat red meat (beef, bison, venison, lamb, etc.) at least 2-3x/week if not more, and it's been fantastic for weight loss. Especially grass-fed meat, it's not bad for you .

If you want some books to get started, nutrition-wise I really like "Why We Get Fat" by Gary Taubes, The Primal Blueprint (book and website), The Paleo Solution by Rob Wolf, and The Paleo Diet by Loren Cordain. I don't go as extreme as either Rob or Cordain, but they have a lot of great principles.

Fitness wise, I'm a big fan of the New Rules of Weight Lifting for Women, or investing in a set of personal training sessions. Weight lifting is AWESOME. Building muscle mass helps with your body's efficiency, makes you look TONS better as you lose weight, and is more efficient long term for fat loss than just cardio.

Let us know if you have specific questions. I use myfitnesspal for tracking (my user name is emyinpink if you want to find me , and tracking for me is key.

[SallyJ]

I highly recommend myfitnesspal too! (I'm ladyace2078 if you want to find me.) Tracking my food was the biggest key for me, and the social network part of the app helped me stay motivated for exercise.

Start slow. Don't do anything you can't do for the rest of your life, or you probably won't stick with the change.

[bluelikejazz]

Great suggestions so far! I want to ditto the suggestion to start with tracking your eating. Myfitnesspal or sparkpeople are great sites for tracking what you eat.

Baby steps will lead to bigger steps which will lead to lifelong changes and a healthier you!

[norrin]

Focus on quality of food over quantity. I wholeheartedly agree with the sustainable lifestyle comments. Trying to shed all of that weight quickly typically leads to losing it, then gaining it right back.

Being in martial arts I've heard all kinds of tricks to lose weight and get and shape. The one that sticks in my mind and helped me train was "if you want to get in shape then jump." The absolute best cardio workout in my mind that drops the pounds is jump rope. It also helps with timing and rhythm. Its cheap as a rope costs less than $10 and only takes 10 to 15 minutes of your time.

Another comment is a support system can help greatly. Find buddies who are into fitness as well and you can gain motivation. At the end of the day only the person can put forth the effort, but reminders from friends always helps. For me I turned my life around getting involved in martial arts. I would think this, dance, zumba, or anything where you are in a group environment can be of great benefit. In these environments you are all there to learn and grow and get in shape.

Best of luck on your venture regardless of how you choose to proceed.