Congrats on your decision! This is a bit of a long answer, but that's because I've been there and have a lot to share with you :)
This is right up my alley, since I lost about 100lbs and it took about 10 months. What you need to do is ignore the scale. The scale will never tell you how healthy you are, only how much you weigh on planet Earth.
What your goal should be is fitness. Start by writing this information down:
1. How long does it take you to go 1 mile (walk, jog, or run...whatever you can to get it done)?
2. How long can you run without becoming winded?
3. Pick a weight training exercise for each muscle group. How much can you lift for each exercise? Shoot for 8 reps, meaning that reps 6-8 should be difficult. If they're too easy, go up in weight.
4. Check out a simple yoga series, like the Sun Salutation: http://www.santosha.com/asanas/suryanamaskar.html How well can you do these poses? This tests your flexibility and stamina.
5. How many push-ups can you do? If you can't do one, do a proper knee push up and see how many you can do then. This is proper knee push-up: http://www.strength-training-woman.com/images/Knee-Push-Up-2.jpg Too many people lay their legs down or just go on all fours and hope for the best. Those are wrong!
6. How many situps (NOT crunches) can you do in 30 seconds?
Once you write these down, you have a starting point, but you also have an outline. You know what you can do to better your run time, you know how to improve your strength, you know how to improve your flexibility, increase push ups, and increase sit ups: PRACTICE. That's all it takes. Stay committed to doing these exercises. If you need a regimented option, you can always email me and I'll tell you what I did. I remember starting out, I went 1.5 miles and it took me about 28 minutes. When I was done, I was able to run 3 miles in about 24 minutes!
Because you aren't focusing on weight, you keep yourself in the correct mindset: "be healthy, be fit." Weight alone cannot do this for you. The good thing is that you will see improvements in the first week, which is encouraging. Sometimes, that damn scale can be fickle. If you weigh yourself at a certain time, before or after the bathroom, before or after eating...or just because the stars align a certain way, you'll look like you've gained 5-10lbs when you really didn't. You can't fake fitness progress, and you can't shortcut, starve, or in any way unhealthily achieve these goals.
This brings me to your diet. You aren't dieting. You are changing your eating habits FOR GOOD. All this means is that you should focus on natural foods. What did our cavemen ancestors eat? Except for during the ice age, they ate grains, legumes, nuts/seeds, fruits, vegetables, and rarely they were able to find and kill an animal or steal some eggs. This means that your diet should be varied, natural, and not meat-heavy. There's nothing wrong with meat, but when you do eat it, go for free-range or wild caught. Not only does it taste better, but it's much better for you because wild animals aren't pumped with artificial crap. Did you know that farmed salmon are actually injected with color and that farmed tilapia subsist on a diet of actual feces? Pretty nasty, and cows, chickens, and pigs aren't any better.
You'll be eating 5-6 small meals a day to keep your metabolism running, and because you'll be exercising, you'll notice that you do get hungry every 2-3 hours (provided that you do not stuff yourself). Stop eating when you're full, and you're set.
As for getting your son involved, things like going for walks/jogs/runs and doing exercises are all things he can benefit from. Kids that help out in the kitchen are more likely to try a wider variety of foods, so ask him to watch Food Network or look through food magazines and tell you what he thinks would be tasty (if you use Food Network, the recipes are found at www.foodnetwork.com, which he can also just browse for meal ideas). Have him shop with you and instruct him to pick out one new fruit or veggie each time you go. This will add more variety to your diet and is just fun to do.
If you have any questions or hit any snags along the way, my inbox is always open. Good luck!!
· 1 decade ago