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For those eligible for vaccines in Illinois as part of group 1b+ (pre existing conditions) and have access to transportation, there are many appointment windows available in Springfield and southern IL (3 to 4 hour drive) State site explicitly says all zip codes can get vaccinated at these sites: https://coronavirus.illinois.gov/s/statewide-vaccination-locations
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Revenue = Calories burned
Expenses = Calories incurred
Make sure your "revenue" is always greater than your "expenses".
Start off by going for walks in addition to other cardio, and eating healthy. Focus on fruits and vegetables. Since you are trying to lose weight, focus on what I mentioned above: weight loss occurs when you are in a caloric deficit.
No carbs, no snacks. Become a great cook to cook and grill your meals. Meal prep on Sundays for the week, so you won't have the urge to eat fast food. By doing this, you will also getting a good idea what healthy foods you gravitate to.
Finally, have the correct mental mindset. Make sure you are exercising and eating healthy, and don't cheat.
Hope this helps, and good luck! Keep the mindset!
Agree with everything Paycheck Inc. 1 says except “no carbs”. Carbs are not the enemy and can most definitely be consumed to lose weight as long as it’s done properly as with any other macronutrient. I personally prefer a higher carb, higher protein and lower fat diet whereas other people may prefer higher fat diets like keto. I tried keto for 3 months and personally have never felt worse. Everyone’s different but complete avoidance of certain nutrients or types of foods in my opinion leads to worse results/failure in the long run.
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Yes there is an overwhelming amount of info online - keto, vegan, fat is bad, fat is good, some fats are good, Mediterranean diet, eggs increase cholesterol, eggs are the perfect food, grains, gluten, legumes, whole 30, intermittent fasting, juice cleanses...omg.
The good news is it sounds like you’re just starting out and aren’t trying to optimize for performance or gains or whatever. So my advice (take with a grain of salt as it’s one opinion like all other opinions) is to tackle the low hanging fruit.
- don’t drink your calories. Cut out soda, alcohol, sugary drinks (no you do not need Gatorade to run a couple miles)
- cut added sugar as much as you can. That means obviously desserts and literally putting sugar in things, but also read labels. A lot of foods like yogurt, cereal and other “healthy” seeming foods have hidden sugars
- eat real foods as much as possible. It’s really hard to avoid everything packaged but if you start to shift from packaged goods to fresh goods
- don’t stress too much about calories and macros if it doesn’t suit your personality. I loved Michael Pollan’s “Omnivore’s Dilemma” and after trying every fad diet that comes out, I always go back to his simple line: “Eat food. Not too much. Mostly plants.”
- move. Find a workout you enjoy, that’s the only way you’ll stick with it. Personally I hate running. I’ve tried because everyone else does it as it’s supposed to be great for weight loss but I can’t stand it so I’ve found other things I like and will do several times a week
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Also started to get into boxing right before quarantine and occasionally go rock climbing. Both are super fun and challenging mentally as well as physically!
Everything that everyone said. Plus...
I have tried counting calories and weight watchers. I actually prefer weight watchers because it isn’t so much how much you eat, but what you eat. Food is done on a points system, so things like chicken breast and fish are zero points and anything with sugar or lots of fat adds up super quick.
Given the hours we work and the effort involved, I much prefer it. It has helped me realize just how bad certain foods are and how much they really contribute to weight. It’s also easier for me to enter food, though I know myfitness pal has most foods. When I see I have 2 points left, I don’t even bother thinking of calories. I know that means my dessert is going to be sugar free chocolate pudding that night.
Chief
Smart, this makes sense. I see
Three things I think about.
Time restriction - based on Jason Fung and “Insulin is the key to weight loss”. I eat one meal a day
Dietary restriction - real food only. No processed food at all. Zero carbs if you believe the insulin theory.
Calorie restriction - consume less calories than you burn.
If you do 2 of the 3 above, you’ll lose weight and keep it off. All 3 for a surge. Add exercise (weights over cardio) to feel better and improve insulin sensitivity. Plenty of sleep. Sun. For reducing stress.
There’s so much you can try and do, but ultimately you’ve got to see what works and is sustainable for you.. don’t pressure yourself into sticking with a solid plan that worked for someone else, because you might not enjoy it.
To start off, you might want to focus on really simple things like:
• cooking more if you can
• buying more food from the produce section rather than from down all the packaged aisles and learning how to properly cook or prepare those fresh foods
• with the stay at home orders, try to challenge yourself and cook all your own meals
• if you’re eating too much every day (even if it’s healthy) you won’t lose weight
• you can try to set a realistic time to “fast” so you don’t starve yourself - say stop eating at 7pm. If you get up and eat your breakfast at 7am or later, that’s a good 10 hour+ fast, but you’ve been sleeping so it shouldn’t make you feel weak and shaky
• if you don’t usually workout a lot, or if you’re not super active and don’t know how to start, just take at least 30 minutes to go walk outside every day. From there, maybe you can start to slowly jog.
There are all sorts of things, but you need to also make sure that you’re eating well, sleeping well, drinking enough water and getting some sort of movement in, even if it’s a slow walk
The advice is all great and simple, but I know it’s hard to do when you need to find that fit for you.. good luck!
Do Noom
Chief
How much is it?
I did low carb. I lost 100 lbs. I didn’t count calories or anything (but you should if you can and are just starting out). My meals were things like:
B: Apple and cottage cheese
L: Lean protein and two veg sides
D: Salad with protein and veggies and olive oil and balsamic
S: Atkins bars
Workouts 4x a week.
As I’ve gotten smaller it def took longer to lose and now the last 15 are proving very challenging. I did keto to give it a jump start which def works fast but I found reintroducing things like cheese and mayo made me crave them more and when I’d eat carbs even for one meal, I’d gain back like 3 lbs. I know it’s not real fat per se but it was hard to see.
So now I’m just trying to stick to low carb, high protein, low dairy (aka not so much cheese etc). Counting macros does help for this.
Also don’t worry about your BMI. It’s irrelevant. It doesn’t take into account muscle mass or body type. At my thinnest I was 140 (female) and that for me is a size 2 bc I’m extremely muscular. But on a BMI scale for my height that has me as almost overweight. Don’t even bother with it. Get a body fat percentage scale and look at that instead.
Feel free to PM me and I can give you lots more info. I was thin most of my life, gained a ton due to stress and then have kept it off now for over a year. Happy to help.
Chief
Wooow am impressed, Good job . How do I Dm? Lol
It's always better for your physically and mental health to exercise more, instead of eating less. Trying to cut out all the snacks and exercise more. You will feel better and get better!
I don’t agree with this. Exercise helps but eating is 80% of the solution. You’re never going to lose weight if you eat the same and work out. Also I’d argue that eating better makes you feel way better. Exercise is an added bonus.