20-something Group

by yagoose on Mar 29, 2012 at 10:50 pm

 I try to build fitness activities into my schedule, that way even when I can't work out I'm doing something active. I park on the 6th floor of the parking garage and take the stairs both ways, speed walk to classes (I'm on a huge campus with stairs absolutely everywhere so it works out), and am taking a tennis class Monday/Wednesday.
The tennis class has actually been fantastic because it's on my work days (I have class all day Tuesday/Thursday) and it forces me to get out of my office and be outside and active. I'm fortunate enough to work on-campus for employers who understand busy student schedules. 
Also, I make really big healthy meals on Sundays that I can pack and eat for lunch and dinner when I won't be home for 12 hours which makes it easier to avoid all the fast food places around campus. For breakfast I usually just have coffee, Chobani yogurt and a Luna bar or apple. 
But I really think that taking advantage of small opportunities throughout the day like taking the stairs, avoiding vending machines and sodas, and packing a lunch make it easier to stick to not only a healthy diet but a healthy lifestyle. 
 
Good luck!

by pebble222 on Apr 4, 2012 at 7:00 am

I have a low-cal protein shake for breakfast, and make it with unsweetened almond milk, or water, and blend in some blueberries or something. You can make it the evening before, refrigerate, and then grab it and go in the morning. I agree with yagoose on the weekend meal-making for leftover lunches all week. I do that a lot. Just make something that's healthy that you really like and that way you'll look forward to eating it for several days.

by ipmac22 on Mar 30, 2012 at 5:41 am

Battle wounds from trying to work out! Haha, love it. I can't seem to work in a rest day. I workout every day. And every time I think I will give myself a day off, I just can't do it. Hopefully the gym equipment doesn't start to beat me up too!

by ipmac22 on Mar 30, 2012 at 5:44 am

If you don't have a ton to lose, 10 might be hard by June. Just start tracking your food, planning for your days, getting more exercise in, and keep yourself accountable and you'll see results!

by kokie91 on Mar 30, 2012 at 4:56 pm

if you have a problem with binging ( ialso do) - some advise ( which i'd do well to follow myself):
1. don't try to restrict your calories too severely (your more likely to binge if you deprive your body)
2. if you binge one day - FORGIVE YOURSELF, draw a line under the sand, and don't try to compensate by restricting loads the next day as you'll end up in a hunger-binge-hunger-binge cycle, INSTEAD, just go back to the plan the next day :)
3. good luck :)

by MiAhi on Apr 7, 2012 at 11:47 pm

my 2 cents ;) just my advice
Binging: throw out/get rid of things that you binge out ;)   / 
Keep things that you love as treats in small quaniltes
Like kokie said, if you do binge, look at it as "extra fuel" for the next day and really work out; trust me it really helps! Make sure you eat lots of things that are actually filling. Fiber's good, apples, the lot. 
Good luck to you!

 
 

by ipmac22 on Mar 28, 2012 at 9:47 am

I am in the same boat! I lost 30 pounds without any trouble and I've spent about the last year fighting to lose the last 10. Some things I've learned along the way.
 
Sometimes you are eating too little. Make sure you are eating at least 1200 calories. Also, what kind of workouts are you doing? If you aren't getting enough exercise in, increase the amount of days and vary the intensity.  Make sure you are getting at least 2 days of weight training in. If you are already, add in another day.
Drink lots of water, very little sodium. And MORE breakfast if you aren't eating much of a breakfast.
 
Aim for 15-25% protein, 45-65% carbs, and 25-35% fats.  Try to make those percentages count though. Healthy fats, whole grains, and lean proteins!
 
Pay attention to your sugar intake. This is something new I've been doing and it seems to be helping.  Read the sugar in the nutritional facts of everything you can.  Aim to reduce your average sugar intake.  You'd be surprised how many hidden sugars are in foods you would never think and there are much healthier and tasty alternatives if you pay attention.
 
Try to avoid very starchy foods in the evening. But don't go to bed hungry. Even if it's a little spoon of peanut butter or a tiny snack.
 
Try to remove as many processed foods as possible. The cleaner and purer your diet is, the less crap you hold on to (figuratively and literally!)
 
Plenty of sleep, take your vitamins!
 
Hope these tips are helpful!

by HeatherAnn1 on Mar 28, 2012 at 11:41 am

Yes they do! Thank you! I'v just recently started this past saturday doing interval running, and trying to work in more cardio into my workouts. And I already notice inches coming off my waist, now if I could turn that into pounds I would be alot happier lol. But thank you for the tips ill try to alter those in my diet!!

by new_runner on Mar 28, 2012 at 5:11 pm

 If you are putting on muscle (losing inches), then your weight won't go down since muscle weighs more than fat. Don't track progress by the scale, but by measurements instead.

by susiesunshine86 on Mar 29, 2012 at 7:35 am

Those are great tips!  Everyone should live more by them.

by ipmac22 on Mar 28, 2012 at 6:39 am

I found when I was in college, being a part of a group like this was very helpful in keeping me on track. Just keep popping in and tracking and you'll be a slimmer and healthier form of you for the road trip!

by susiesunshine86 on Mar 26, 2012 at 12:15 pm

Good luck girl!  That's great that you're thinking about the way your body looks, rather than numbers.  Numbers can be encouraging or discouraging... but at the end of the day, it's really about the way your clothes fit and how you feel!  Keep it up! :)

by susiesunshine86 on Mar 26, 2012 at 12:15 pm

I'm trying to lose 10 pounds too... It's hard but we can do it!

by kgear on Mar 26, 2012 at 2:39 pm

It always helps me when I set lil goals and rewards when I meet those goals
Good Luck to you!

by kgear on Mar 26, 2012 at 2:43 pm

Great Goals!
Good Luck!

by KallieM123 on Mar 27, 2012 at 10:47 am

I have found working out to be an essential part of my entire day, every day.  If I don't workout in the morning, I am plagued by the guilt and low energy level all day, until I have to rush home to get the fix :)  I love this new attitude I have towards working out, something I never had before.

by sloosli on Mar 27, 2012 at 10:55 pm

I just knew I had to get back into the gym. It was easy in high school. So I got a good gym routine down now and now my favorite part of the day is going to the gym. I love going to the gym now. I am finally starting paying attention to what is going into my body. I bought a food scale and started measuring the other stuff. I am pretty excited to see how the next couple months turn out.

by kgear on Mar 26, 2012 at 2:42 pm

Snacking was one of the things I had to change. Especially being at work on the computer and having food near by....and co-workers bringing unhealthy food in. Temptation would be too much for me. Now I have containers in my refrig for veggies, fruits, and other healthy snacks. So I can grab them on the go and not have to worry about preparing them. So this way it's quick easy and I still get my snack. It's just not those donuts anymore. :)

by aeboaz on Mar 25, 2012 at 11:45 am

 Yay! I'm glad that it worked for you. And it definitely sounds like you have the right idea. The bad thing about diets is that people often use it as a law and that is what will lead to failure. Hope that working out goes well for you next week.

by cevans619 on Mar 23, 2012 at 8:09 pm

 Im on the I can do it stage.... Dont have time to work out today.. with work and homework I didn't make time. But tomorrow Im going to do interval training around a nearby lake.... :)   Yay for being able to eat more food after I work out

by MiAhi on Mar 24, 2012 at 1:21 pm

Ohh that's neat!!! Thanks for sharing :)
 
... I'm back to the I'll try to do it stage :p 

by ipmac22 on Mar 22, 2012 at 5:33 pm

Try to remember how great it felt losing the weight. I'm so sorry to hear about your dad's diagnosis. Think about his health and how much of a struggle cancer is. Medical illness is always tough, and neglecting your own health due to the stress of others, is not helping.  You might find that exercise and eating right will help you relieve stress and feel much better about yourself.
 
Try to think about the overall benefits. Not just the number on the scale. And don't be afraid to check in here for tips and motivation!

by cevans619 on Mar 22, 2012 at 9:30 pm

 I have gained back my weight multiple times now.. i just remember how amazing my body and mind feel when I take care of it... Give yourself and your body the time and effort is deserves and it will reward you ten fold. :)
Even though it's nice to not care about what your eating... in the long run all you have is your helth.. Especially with your dads health, that should be something to focus on. 
We're with you!

by andread123 on Mar 29, 2012 at 9:11 am

Thanks so much! Both of you helped more than you know :) I'll be sure to post updates in here!

by Storm490 on Mar 22, 2012 at 12:29 pm

Sounds like you have a good plan, just be consistent and remeber it takes time.  My girlfriend started weight watchers in January and lost 12 lbs in about 8 weeks just from eating better.  It took a little while, but she is finally seeing the results of being consistent and sticking with it.  Also, make sure you gt a good nights sleep.  Waking up and feeling tired or out of whack always throws my day off in terms of eating well or sticking with my exercise program.

by Dianak20 on Mar 23, 2012 at 7:12 am

thanks!! its hard to stay motivated haha and I know I need more sleep I'm always tired!

by kgear on Mar 23, 2012 at 7:47 am

Sounds like you have a great plan. I workout to Jillian Michael's DVD's and they kick my butt. I've seem my best results with the Ripped in 30 day DVD. I've been slacking a bit this week and last and haven't been working out as much. Just wanting what I eat and I have been maintaining my weight but I'm ready to get back to lossing. I have 13 more pounds to go!

by Dianak20 on Mar 23, 2012 at 8:39 am

awesome! yea the only thing i dont like about 30 day shred is how repetetive it is. i get bored with it easily! I might try the ripped in 30! thanks for the suggestion and good luck with your weight loss :)

by rbeezie on Mar 21, 2012 at 4:49 pm

There are so many typos in that. I'm sorry. I'm really tired, haha.........

by ipmac22 on Mar 21, 2012 at 8:33 pm

That's so great! Motivated partners truly can help. I feel like with my friends, I'm generally the more motivated one when it comes to  health and fitness though! Can I borrow your MIL?

by KallieM123 on Mar 27, 2012 at 10:57 am

I want your MIL...mine is always grouchy.

by mpaz909 on Mar 20, 2012 at 3:25 pm

 Consistantly doing the right things over a sustained period of time is the definition of achievement in all areas of personal growth. So in order to know where you want to be you have to set a fitness goal, for example maybe you want to lose 5 lbs in the next 30 days. That would be perfect because its measurable, realistic and tangible. Then you have to figure out what activities are going to get you to closer to that goal. So its simple math, energy in - energy out. If youre diet consists of 2400 calories a day and you want to be under 2200 calories a day then you need to burn 200 off. Dont focus on what you cant do, focus on what you can do. If you have a gym membership, use it. If you dont then what can you do to get an effective workout in that day. The worst thing you could do is overwhelm yourself with knowledge and do 0 activity. So for me LIVESTRONG is an awesome tool because as long as youre using MYPLATE and actually tracking your diet and activity, youre on the right track. So I would start with using this website more than Facebook or any other site and definitely track your diet and daily activity. Hope that helps. 

by pebble222 on Mar 21, 2012 at 6:31 am

I totally agree with mpaz909! Focus on the positive, get active, and use the MyPlate calorie tracker - I use it more than I check my own email! It really helps. I also check out Pinterest once in a while for motivational quotes, photos, and posts from other users to keep me mentally focused. Don't give up - you can push through it!

by ksnyder46 on Mar 21, 2012 at 7:37 am

Thanks! I went from waiting tables to an office job and I'm feeling like the exercise that I do isn't going to have much of an impact without having an active job anymore... I have been more mindful of my diet the past few weeks and just started to track on MyPlate again. I'm also on the treadmill every weekday for 30 minutes (My stamina is awful so I vary between running and walking throughout the duration), Zumba once a week, and I've been reading that weight training is very important for weight loss so I'm trying to incorporate that now as well (focusing on two different muscle groups per day). I might have to find a serving job for a few nights a week just to get off my butt at night (extra cash won't hurt either) :-D 

by ipmac22 on Mar 21, 2012 at 9:25 am

There are lots of ways to sneak activity into your day at a desk job. I have a very active job, but my aunt does not and I've been working with her. I issued her a challenge this week. Throughout the day, I dared her to stand up and walk around for 5 minutes.  These little 5 minute walks are adding up for her and she doesn't feel like it's taking much away.  If you work somewhere with stairs, sneak in a stair workout.  Or if you are as weird as I am, find a weird location where no one can see you and sneak in some pushups, or calf raises, or jumping jacks. If you figure out how to sneak little things in during the day, you might find you have a little more energy and it gives your body a break from the sedentary sitting of desk work.

by cevans619 on Mar 20, 2012 at 10:49 am

maybe try dong some more interval training. Its amazing a burning fat.. Also try some strength training focusing on your core... its really hard to pick an area that needs to be toned and work there, but if you try and increase the muscle there, it might help tone it up

by new_runner on Mar 20, 2012 at 11:03 am

No matter how much ab work you do, if you have fat covering your abs, you will not see them. "Abs are made in the kitchen." Work on cleaning up your diet. It's hard to give more specific advice without seeing your food diary, though.

by rbeezie on Mar 20, 2012 at 2:18 pm

Lower abdominal fat in women can also be indicative of a hormonal imbalance. You might ask your doc for tips and if he deems it necessary, he might run some tests to make sure everything is in order. Not to scare you or anything. More of an "if all else fails" kind of thing.

by kaser on Mar 22, 2012 at 2:40 pm

I agree with new_runner --- Abs are 75% diet and 25% target workout. So... the best advice I can give is clean up your diet and maybe add a lifting routine if you don't currently have one. Cardio is great, but if all you do is run, your body becomes more efficient at it and your weight loss stalls.

by kaser on Mar 22, 2012 at 2:41 pm

I agree with new_runner --- Abs are 75% diet and 25% targeted workout. So... the best advice I can give is clean up your diet and maybe add a lifting routine if you don't currently have one. Cardio is great, but if all you do is run, your body becomes more efficient at it and your weight loss stalls.

by ipmac22 on Mar 20, 2012 at 7:48 am

Sounds as if you've got the motivation. Keep remember how crappy you feel by not living healthy.  Even with 9 hours and 3 hours of class, that still leaves time for planning and carrying out your diet and exercise plans.  If you start with just 20 minutes of exercise a day it can add up. Just make it count. Before long you will start to crave the activity and feel gross without it.
 
Taking those first steps, not allowing yourself excuses, and working with your schedule are the first steps. Take a little time and plan it all out!

by cevans619 on Mar 20, 2012 at 10:51 am

you might not be able to sleep at night because you are mentally tired but noy physically. I enjoy working out before bed, but recently I have had to start doing it in the morning... Why not try to get in 20-30 min of cardio before dinner or bed? nothing feels better than working out. taking a shower and crashing out for the night

by pebble222 on Mar 20, 2012 at 12:21 pm

My best suggestion is to start with the diet because you should be able to work on that with very little time. Go grocery shopping with a list and a meal plan for the week, which equals less time in the grocery store. Then get home and prep your lunches, snacks, and maybe dinners if necessary, for the week ahead. I assume you don't work 9 hour days and have those 3 hr. classes on at least one day of the weekend...maybe you could fit in an hour or so for food prep. That way you can start eating healthier by bringing your own food, plus you might have more motivation to eat it since you made it yourself.

by rbeezie on Mar 20, 2012 at 2:23 pm

I know you hate to hear "you should work out" when you're already exhausted, but you'll notice as you do that you'll have more energy to burn if you do so regularly. I was shocked when that happened to me. I'd always been very fatigued, and it made for a vicious cycle of "don't wanna," but when I really started doing different exercises regularly (walking, pilates, jogging, yoga, weights, keeping it varied and exciting), I noticed that I had all sorts of energy that I never had before!  It was shocking! I thought I was sick or something. Turns out it was just a severe case of the lazies. No offense meant by that, really. I know how it feels. It's totally legit, but it needs to be overcome if you're going to get moving.

by kgear on Mar 21, 2012 at 6:57 am

I hear you there! I work 16-17 hour shifts 3-4 days a week. Then usually getting caught up on household things and school work.. By the time I get home from work I'm tired and not motivated. I like to work out 6 days a week for an hour or so. To motivated me even more to actually workout when  I get home those days. I have a picture of something that I want. Put it on the refrigerator with my goal every 2 weeks to a month. If i meet my goal. I get to go out and buy the item. Right now I have a bikini mosted up. It has really motivated me to work.
Also you can briskly walk when you have breaks in your class. Or walk after lunch. I walk briskly for 30-40min for lunch and sometimes will run half of it. I also have a set of small weights at work that I will use if i can't go outside. :) Good Luck to you!!!