Okay, I started excersizing everyday and eating extreme healthy like. Well my body started getting messed up cause it wasn’t used to it. So I stopped but then my body got screwed up even more. Would my best bet be just to stick to the diets and exersicing and my body will eventually get used to it? Help!
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8 responses so far ↓
1 FaZizzle // Mar 11, 2010
Don’t change so much as once! It’s easier to fail when you don’t allow your body the time to adjust.
Start be exercising more - try maybe 30 minutes a day. That’s it. Eating, just add an extra veggie or fruit to each meal. Don’t go crazy here.
Next, just start adjusting it. Add 15 minutes more every other day after a week of a new routine. Take away a little bit of the junk food.
The trick is to go gradually, not quickly.
2 I.R. // Mar 11, 2010
The key to is to lose fat and gain muscle. Gaining muscle burns more fat in and of itself. If you don’t watch what you eat, start there. Next, just pick an exercise program you WILL DO. Too often, people try to find the AWESOME PERFECT FLAWLESS exercise program… then once they find it they don’t even do it.
Pick something you can stick to and you will see results. If you don’t even eat an apple a day, start there. If you don’t even walk around the block once, start there.
Be realistic at the start and you will gain confidence and grow exponentially.
3 Kim // Mar 11, 2010
Just do some light exercise each day and eat healthy. Don’t eat too much fatty foods and you’ll be okay.
4 Charli // Mar 11, 2010
You need to start off gradually- jumping straight in at the deep end is too much to take on and it’s likely it’ll be difficult to stick to. You need to customise your plan so that it fits around your needs.
Losing 1-2lbs a week is the best way to go. This way, you are losing mostly fat, rather than water and muscle. Faster weight loss is not better, nor is it sustainable.
Diet should be what you look at first for weight loss- this is what will enable you to drop fat. Try a balanced diet made up of mostly natural whole foods, with high protein, moderate carbs and moderate fats.
You need to know how many calories you burn- you can use an online calculator for a rough estimate. Aim for 10-20% calories fewer than you burn daily (too large a deficit will be counterproductive in the longer term).
Don’t worry about complicated diets or cutting things out. You can enjoy anything in moderation, as long as the majority of your diet is healthy.
Base your meals around:
Lean protein (e.g. chicken, tuna, lean beef, fat-free cottage cheese, egg whites)
Wholegrains (e.g. wholewheat bread, oats, bran cereals, rice)
Healthy fats (e.g. nuts, seeds, olive oil, avocado, salmon, whole eggs, flaxseed)
Fruit and veg
And drink lots of water.
Second in importance to diet, is heavy resistance training- this is what will allow you to preserve muscle so you look ‘toned’ and defined once you’ve dropped the fat (rather than just a smaller version of how you look now, with the same bits you’re unhappy with). More muscle also means a higher metabolism, so you definitely want to hold on to, or increase the muscle base you have, for fat loss.
You need to work ALL your major muscle groups- you can’t spot reduce.
Do this sort of training 3-4 times a week. A good place to start could be:
-Three days a week doing full-body workouts. Leave at least a day between each workout.
-OR four days a week alternating upper and lower body. Don’t work out more than two days in a row if possible.
Then you can look at extras like cardio to help create a calorie deficit. But cardio is by far the least important of these three, and you can lose fat effectively without it.
Make sure you’re getting at least one rest day a week with no exercise at all.
Focus on losing inches/dress sizes rather than actual scale weight- it’s how slim you look that matters, not how little you weigh.
5 Niamhy =) // Mar 11, 2010
I know what you mean! Stick with the diet and see how it goes. I drink loads of tea without milk to keep me occupied because i find myself eating junk out of sheer boredom! :O
You’re getting food and its tasty 
Keep going! 
Replace junk food with like granola bars and things like that!
6 Kristine ? // Mar 11, 2010
yea your body will eventually get used to it so dont easily give up.
7 Craig_Genius // Mar 11, 2010
Exercise, eating control, change some habits and try alternative methods such as vaporizing or some medications.
8 Cade // Mar 11, 2010
Liz,
There is no need for extremes. It sounds like you shocked your system by going full bore right out of the gate. You can be successful with moderation in the beginning, then increasing intensity or duration as your body adapts.
The best diet is the one that is easy to in initiate, maintain, and integrate into your daily life. You can lose weight and make fat loss permanent by committing to a more positive lifestyle that emphasizes good food choices, moderate (but regular, consistent, and whole-body) exercise that includes weight training, and 30-40 minutes of continuous activity (like walking) each day. One day a week should be very light activity, or even a total rest day. (You don’t want to fry your Central Nervous System.)
You’ll want to establish a slight calorie deficit (burn more than you take in) each week, and look to lose 1-2 lbs each week. Your diet program must be sensible, safe, and progressive. There is no need for complicated calorie counting or expensive (and worthless) supplements/juices. Use one of the online calculators to find your baseline calorie level and eat slightly less. Sugar and processed foods are your enemy. Work on replacing them with fresh fruit, vegetables, and solid protein sources.
Make sure you gradually begin to consume more water, and take your rest as seriously as your activity.
Instead of thinking about a specific diet, think about a life of making good food choices, engaging in regular exercise and physical activity, staying hydrated, and getting a good night’s sleep.
Finally, learn what feelings, behaviors, and situations sabotage your fat loss efforts and work to neutralize them. Emotional eating is mindless eating and you’ll normally reach for processed products that are calorie-intense…and are stored as fat.
Again, there is no need for controlling, restrictive, or starvation-type diets, harsh workouts, hours of mindless cardio, expensive supplements, or dangerous pills. You can lose weight and burn fat with attention to making intelligent food choices, a program of regular exercise that includes weight training to build lean muscle tissue, and consistent moderate activity.
Good luck. Please come back and let us know how you are doing.
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