I'm 40 and fat
 

So I realized I'm 40 and fat UGH! I can't change the 40 part but I want to change the fat part. So today I will start. Not sure where to start I have been overweight as long as I can remember. My 1st thing will be water and coffee to drink. I will walk for at least 30 minutes each day. That is my changes for this week. I think I will add something new each week and see what happens. How did everyone else get started? I currently weigh 195 at 5'1". :?:

Congrats on taking such a big step shelbyh336!

Everyone's body is different and so the important thing is to find what works for you! Your plan of small changes sounds great and should improve your health quite a bit. A lot of doctors really push the idea of weight loss through small but significant changes like the ones you describe. I know many people who lost weight merely by cutting out sodas and upping their movement!

Alas, I'm not one of those people. For me I need an aggressive plan. I began with a very strict 1200 calorie plan of carefully planned meals and over time have become less strict, while still watching my calories. My diet consists of high fiber foods, lean protein, and a moderate amount of carbs. I avoid processed foods as much as possible. At first I incorporated 30 minutes of walking each day, and when my joints began to feel better (after 25 pounds of weight loss) I added some high intensity cardio at the gym.

You'll see that everyone who responds to you will have a different plan. It sounds like your plan would be a perfect way to try some different diet ideas and find the ones that feel right for your body and lifestyle!

Welcome and good luck! It will be fun to see where your weight loss journey will take you.

slow but steady wins the race
you are smart by making a change each week...see what works for you and over a couple of weeks you'll be kicking some butt!!!!

I am with you. 40 and fat!

I decided to make my changes almost a year ago now, I started a bit slow as well.

The best thing you can do is to make whatever changes you are compfortable with, and that you can stick to. I found that if I changed my diet first (personally Weight Watchers worked for me), and than once I was comfortable with tracking what I ate, I added exercise a bit at a time. In the past i have tried to go full on change everything right now...and that NEVER works.

Good for you for realizing that there is something you need to do. You will find lots of support here in whatever way you need it.
:)

I cut out junky foods, like soda and candy at first. So start small.
Next I tackled my portions; no seconds allowed; ate only 3/4 of my plate. Next I looked at what I ate and started filling my plate 1/2 with veggies, 1/4 with protein and 1/4 with carbs....etc.

3FC's is a wonderful place to get info, support and help. Welcome!

:welcome:!

I got started by:
- Eliminating junk food
- Eating whole foods, as much as possible
- When ready, I found a work out routine I felt would work for me
- Eating 3 meals a day four hours apart or so
- Aiming for 500 calories or less per meal
- Including snacks to tide me over when necessary (whole foods)

Good luck! You can do this! We're here for you if you have any other questions! :)

More water is a definitely a good place to start!

I started by not eating cake for breakfast (lol, not that I did it all the time, but the morning of the day I had my weight realization, that's what I had! I didn't want it to go bad...) and drinking more water, and getting up and moving around more! It seemed slow going at first but you really get used to it.

Good luck!

Shelbyh336! I am sending you my good wishes for your weight loss journey. I am at the begining of my weight loss trajectory as well - just down about 7 pounds since I started, but I already feel so good about myself, so much stronger and more determined.

I cut out alcohol, that was a big one. I was having two glasses of wine every night. I'm counting calories on an app called Lose It! set to one pound loss a week, so far it's been pretty accurate.

I like the phrase "slow and steady wins the race" that SarahinMN wrote - sometimes I think I need to come up with an ad campaign for my psyche! And for me, with the losing weight, that is the best slogan of all!

Yes, Slow and Steady Wins the Race.

Also know, that when you have a difficult day or meal where you go a bit crazy (or a lot crazy) that it is okay, avoid negative self talk about it, and just get back on the horse as they say - just get back to whatever you were doing to lose.

You are capable of doing it!

(I'm telling you and telling myself at the same time.)

Julia