Getting started advice

sugarbear0524

I'm almost 42 and want to start a fitness plan. I need to lose quite a bit of weight and want to improve my fitness so I can keep up with my toddler and feel better overall.

I have some health challenges as well: heart disease (pulmonary valve leaking, mitral valve already replaced 5 years ago), a history of TIAs (small strokes), and a hernia from my c-section that was repaired about 6 months ago. My cardiologist will clear me to exercise within limits. In addition, I have a neuroma in my left foot that causes a lot of pain and bursitis in my right hip. I know, I sound like I'm 80. I am considering a personal trainer if I can find someone who has some experience with multiple health issues.  

Does anyone have any suggestions? 

doglove

A personal trainer is a great start, if you share your medical issues they can help you develop a fitness plan that is right for you and your needs. Also, start calorie counting on a website like livestrong or myfitnesspal. You want to make sure you stay in a healthy range of calories consumed. 

gymbugmj2k

Warning. my post is going to be LONG. haha  i'm sorry!

before you start making large changes, please start doing some research and educate yourself about healthy living.  perhaps take a summer course, or do some reading about the topic from credible sources.

As an athlete my whole life, there are some HUGE pet peeves I have with people wanting to 'lose weight' and then going about it in the most unhealthy way possible (cutting out entire food groups, cutting calorie numbers waaaay down, never eating treats, only doing cardio, etc).  So, sorry if I'm going to sound preachy >.<  I dont mean to -- I just want to make sure you start with good information and expectations.

 

First, I love your reasons for wanting to start.  It sounds like you understand that this will be a long term lifestyle change, and not just a 'crash course' diet to make yourself look better on the outside. Keep remembering your reasons for wanting to get healthy.  This will help motivate you on tough days.

Second, please understand what role food plays in losing weight. Less food does NOT always equal more pounds lost.  Less food does NOT equal healthy in all cases.  Although it is not the most attractive of comparisons, I compare healthy eating with gas in a car.  Ultimately, food is fuel for your body. The fuel is turned into sugar, which is turned into ENERGY.  Calories are literally a unit of energy (look it up!)  Your job in getting healthy is making sure your body is running on good, clean energy instead of gross, gunky energy.  It's like putting clean gas into your car (or oil into your engine).  When its clean/good -- the car runs smoothly.  when it's contaminated or gross/dirty....the car doesn't work well and parts break.  when there's not enough fuel, the car stops.

 Your first goal is to simply observe what you're normally eating.  Is it fresh food?  Do you eat a lot of fast food, frozen meals, pre-packaged things?  Are your restaurant choices filled with heavy sauces and salt?  How many fruits and veggies are you eating? what do you drink?  Coffee? Tea? Pop/Soda? Fruit Juice? Water?

As i said earlier, simply eating less does not equal losing healthy poundage.  If you eat 500 calories of cookies, it is NOT the same as eating 500 calories of veggies and steak.  Your body will run for a lot longer on the veggies and steak. So this is where educating yourself about food is a good idea.  Learn what 'nutrient dense' foods are.  Find out ways to get the most energy out of a lower number of calories.  Don't completely cut out any food group -- your body likes variety (even treats!).  Try to find ways to eat FRESHER ingredients.  Simply doing this, your body will start to adjust to the new ingredients.  you might find you crave healthier food, or that you're eating smaller portions, or snacking more instead of craving big meals, etc.  all this is okay!  don't push yourself to eat until you're very full.  eat until you've had a little of everything and that you're comfortable.  If you're hungry 3 hours later, have some water or tea.  Still hungry? get a small snack of something healthy (i love yogurt with blueberries as a mid-day snack!)

 As far as action items with food --- buy more produce.  Plan meals ahead of time and cook more often (even if it means you cook a lot on weekends and eat leftovers during the week).  Plan meals that you can re-use (chicken breasts one day can be cut up into a salad on day 2!).  Take control of exactly what ingredients you use.  Go for something REAL instead of something fake or processed.  Try to incorporate all of the food groups throughout your day.  I typically make sure i have at least 1 veggie dish at every dinner....even if it's a salad with carrots, cucumber, tomatoes, etc.

As far as activity -- start doing fun things!  the more fun your activities are, the more likely you are to do them. go for walks with your family, play more active games with your toddler.  pace while you're on the phone, dance in the kitchen while you cook, go for walks around the mall, take up a sport or active hobby.  your body might handle swimming very well as it is aerobic without being too strenuous on the joints and body.  A trainer might help with a weight regimen to compliment the swimming.  I also use the niketrainingclub app on my iphone.  it has quick 15 minute workouts that use little/no equipment and are easy to follow.

 

start with BABY STEPS.  change/add 1 small thing every few days or week. maybe this week you just notice what you eat, and buy different things at the grocery store. maybe next week you walk more after dinner.  the week after, maybe you try a couple new recipes. the week after, maybe you add in some swimming or biking..... etc

don't get discouraged, and don't worry about the number on the scale.  Numbers decieve.  I've stayed the same weight since highschool, but depending on my training schedule.....that weight has either been all muscle, or more fat (and i went up/down a clothing size).  concentrate on how you feel instead! 

i've been helping hubby to eat healthier since ive met him.  The month he started working on cutting down on pop, he was so impressed at how much more energy he had by drinking water and unsweetened tea.  must've told me 8 times in a day. haha

baby steps, and small victories --- you'll get there!