12-30-2008, 04:54 PM
As expected, most people here recommend essentially the same practices (because they work). I think Pam has the most technically comprehensive description. So, technically you know exactly what to do. There is no mystery here. You can start immediately.
The harder part is doing it. Your body has become used to eating too much and moving too little. It takes perseverance to change that for long enough so that you get used to the new way. From my own experience, here are the keys to "doing it":
1. You need to find an exercise program that is both high intensity/muscle building (walking is not sufficient) and ENJOYABLE. If you view exercise as torture then you will fail. For me this involved team sports. The camaraderie and expectation that everyone will show up makes it much easier to get up and get out there when you might be inclined to blow it off. It also really helps when teammates (or opponents!) tell me I'm improving. If team sports isn't for you, perhaps an exercise dance class, joining a gym with friends, rowing, tennis, etc might do the trick. Group activities that provide peer support/pressure are much easier to maintain than solo activities.
2. You MUST write down and add up everything that goes in your mouth, at least until you've reached a sustainable diet/weight. You will soon find out that fatty sugary snacks and soft drinks are not part of a healthy diet. They need to be banished from your life. It might take a while to get used to a change, but eventually the old diet will seem a ridiculous and not particularly pleasant part of your past. A peer group and system like weightwatchers is your friend here if you can't go it alone.
3. You need to psych yourself up and get excited about starting a new life adventure (Fitness at last!). View it as a project to increase your enjoyment of life and look forward to the changes this experiment will result in. If you view it as drudgery then you are toast.
The harder part is doing it. Your body has become used to eating too much and moving too little. It takes perseverance to change that for long enough so that you get used to the new way. From my own experience, here are the keys to "doing it":
1. You need to find an exercise program that is both high intensity/muscle building (walking is not sufficient) and ENJOYABLE. If you view exercise as torture then you will fail. For me this involved team sports. The camaraderie and expectation that everyone will show up makes it much easier to get up and get out there when you might be inclined to blow it off. It also really helps when teammates (or opponents!) tell me I'm improving. If team sports isn't for you, perhaps an exercise dance class, joining a gym with friends, rowing, tennis, etc might do the trick. Group activities that provide peer support/pressure are much easier to maintain than solo activities.
2. You MUST write down and add up everything that goes in your mouth, at least until you've reached a sustainable diet/weight. You will soon find out that fatty sugary snacks and soft drinks are not part of a healthy diet. They need to be banished from your life. It might take a while to get used to a change, but eventually the old diet will seem a ridiculous and not particularly pleasant part of your past. A peer group and system like weightwatchers is your friend here if you can't go it alone.
3. You need to psych yourself up and get excited about starting a new life adventure (Fitness at last!). View it as a project to increase your enjoyment of life and look forward to the changes this experiment will result in. If you view it as drudgery then you are toast.