YanaD8的日记, 2018年10月2日

When I first started I walked, and every day I would walk a little further, and honestly I did not care what people thought of me. Remember you are still lapping everyone on the couch! 

I suggest you start with beginner workouts on You Tube - there are so many so you should be able to find a person you like watching and you can start small with just 15 minutes a day and work your way up. Small things like parking your car further away when you go shopping so you take those extra few steps also helps. I sit at my desk all day too so I have a treadmill and I put my favourite series on and walk for half an hour - it's helped me lose 20kg in the past - I now do strength/dumbbell workouts on YouTube as well - a few years into it. Best of luck to you! You can do it!!! 

Walking is a great start. Have you tried to do the ketogenic way of eating? Low carb usually helps to accelerate weight loss.  

Try and join a ladies walking club then you will also have company and there is safety in numbers. Start by making small changes. Reduce your intake of bread, rice, pasta and potatoes. Cut fizzy drinks completely. As you gain confidence you can bring in more lifestyle changes. You can still eat delicious foods. You just need to plan your meals carefully, so you don't eat the wrong stuff. 

There are some really nice apps available on Android and IOS, such as Workouts. You can select the Beginner level and take it from there. Good luck and well done on making the decision to be healthier 💪🏽 

Set yourself a goal. When I started going to the gym it was intimidating. I started slowly progressing and then I was comfortable enough to work out in same section as the gym bros. Fact is after spending a lot of time there I realised no one cares what you do. There is always someone stronger and more fit than you. You have to except that you are doing this for you and each time you step back you are hurting your own happiness. Focus on yourself. Get on a programme that works for you. I would suggest going to a diatician first. Get a healthy diet with a substantial but healhy calory deficit.. And slowly start doing low impact cardio like walking. Start with a time period that is comfortable for you. Then progress each week with 5 minutes..  

And concistency is key. Track every calorie. You will be surprised how much you just add out of habbit instead of enhancing a meal. Get a kitchen weigh scale and measure everything. From olive oil to cooking and meusli in yoghurt. Cutting on calories means you spend less on food and opens money to spend on other things you love too! 

I also don't like gyms and only work out at home. there are lots of free downloads available on Pinterest and online for cardio, strength training etc 

Hi Y. My wife is using youtube. Search for chair aerobics. If you have an Apple TV you can install keep en register. 

I would say start off slowly with low intensity and each week do a little bit more. You don't want to loss all that weight just to bugger up your joints or put too much strain on your body. Start off with a 2nd hand exercise bike (dont have to be the latest model and you can get 1 for R500) and do 10min morning and night with low resistance and the fastest pace you can sustain for the duration. Increase each session with 2 - 5min each week that goes by till you hit 30min. Then you need to play with the resistance. like 5 min of low resistance to warm- up, 2 min of medium resistance, 2 min of low resistance then 1 min of high resistance and repeat until 30min is up. Another area that you need to focus is your upper body. Resistance band arm exercises on Youtube is a good place to start. Bands cost R80 from Mr Price. Remember not to overdo yourself in the beginner stage, because there is a huge chance of becoming despondent and injuring yourself. No matter how slow your progress is, it is still progress. Rome was not built in a day. 

I was 168kg when I started my Banting journey, less than 2 months later I'm now 149kg. Take heart nothing is impossible  

I do little to no exercise but keep my calorie intake from half to 2 thirds of what is said im allowed! Im losing every week! Its hard at first but much better/easier now! If you can go for a brisk walk every day for 20 mins to half an hour then you still burning calories! This app is fantastic in helping you keep count! 

banting works like a bom an walking could be very effective 

Go have a look on Take Alot for exercise DVDs that you can do in the comfort of your home. Im currently doing jillian Michael's 30 day shred, only 20mins.  

maybe start by just walking, set goals for youself so that you walk further every time...I know its hard, but you will get there, you'll be surprised how many people feel the same as you but still face the world. Something that always helps is someone to join you in the beginning so you can motivate and push one another.