hi everyone
in need off some help here,i am overweight and extremely un-fit
i would love to excercise but get out off breath too quickly and i feel like i am going to die.would love some advice on how to get past this and start to loose my flab
also would love some home made recipes such as a pasta sauce etc
A very warm welcome to the forum. If you get out of breath easily, speak to your GP first before starting any new exercise. I can help you on pasta sauce though!! Dry fry a red onion with 5% fat mince until it browns. Add some garlic, oregano and a veg stock cube. Add a tin of chopped tinned tomatoes and simmer for 20 minutes on a low heat. I often add lentils too. If you add lentils then add a can of water to the mixture too. Yummy. Xx. Hope to see you on here again soon.
Hi FIRETRAP2016 and welcome
like you i was and still am overweight and was extremely unfit i found some really good workout vids while sitting down in a chair on youtube if you want me to link them send me a post more than happy to for the first few months i did nothing but them and built my fitness up until i was ready for a big step into a gym also look at rightside of screen pinned post you may find some thing in there too
P.S. like slimpickings said also see a doc
Hi there and thanks for the advice
Yes please can you send me the link
Good luck
Good morning FIRETRAP2016 and welcome to the Weight Loss Forum. 😊
Firstly, to lose weight, what you eat is more important than exercise, so start by looking at your meals, especially quantity as this is important, many of us, unwittingly, eat too large a portion. The NHS 12 week plan is an excellent place to start. You will find a link in the Newbies post. 😊
With regards to exercise, little and often is the key, just start with a 5 minute walk around the block before your meals, and as you lose weigh you can build this up. A trip to your GP isn't a bad idea though if you are breathless.
Explore the forum, there are lots of links to recipes and also challenges and a weekly weigh in. 😊
Good luck and best wishes 😊
I have found that breathing related activities like yoga and singing are very helpful.
Try indoor walking videos on You Tube. I've been doing the Leslie Sansone ones. You can start with the 1 mile walk, but as you're in your own home you can stop when you need! Walking outdoors is great, but these are a good way to start to build some confidence.
What a great idea! Thanks for this tip!
hi sunshinebuddy i also use Leslie sansone the good to your heart one i bought of amazon its got 1 & 2 miles i use the 1 mile one when i feel i can do the 2 mile one i will be doing it but i feel like im making a difference to my body im moving about x x x
Hi chunkiechez, I like it because I don't feel too knackered after it. It's just enough at the moment, and I actually feel motivated to do it.
Concentrate on "movement" rather than exercise (...says me sitting here in front of the PC when I should be tidying up my lounge)!! Any movement is good - gardening, ironing, chopping veg..you name it, and gradually you can increase it, as your fitness levels improve.
As for pasta sauces, a good one is to use a tin of ratatouille (or can of tomatoes even) and add chopped herbs and a pinch of paprika, thicken using a little cornflour or arrowroot.
The other day I used some Tomato & Basil Soup over my Tortellini - but be careful not to overdo the portion sizes of pasta, and that was a filling meal.
Another good meal is to cook chicken pieces with some onions and mushrooms in a tiny amount of oil, and then stir in some philadelphia cream cheese and garlic sauce - or just plain cream cheese - add a little yogurt if a more runny sauce is needed. Again, add herbs, salt, pepper, paprika etc for taste. Serve with a weighed out portion of rice and a huge pile of vegetables - broccoli, courgettes, green beans etc.
Have a light dessert such as a baked apple with small amount of ice-cream, or pancake microwaved with banana & some chocolate shavings, or yogurt or fromage frais or sugar-free jelly with just a little cream.
You can eat quite well while you lose the weight!
Just like me.
I am doing lots of the various exercises off the NHS site, morning and night.
nhs.uk/livewell/fitness/Pag...
Most of these can be done on the bed or standing by it. This way I don't have far to go if I need to lie down, (Joke).
Tying my shoes is getting much easier.
Looking at the 25C, but spoke with my doctor yesterday. He suggests I walk initially, as my weight could affect my knees and back if I start jogging too soon. He also recommends adding swimming into the equation, which gives the exercise, but takes the weight off the joints.
It's alright needing to, but you have got to WANT to.
Now I want to.
Get to it.
Welcome you have so many options in health wand wellness. You have taken the first coming to the forum. Now jump in and follow some of the many ides mentioned to the right you will find the Newbie club get involved join others. Check out the recipes and the NHS program as mentioned above, I've never met a group more supportive and nice than this one. I agree getting your diet together is a fist priority then to tackle the couch potato aspect, you can do it in small steps while changing your diet. I adhere to 8- 8oz glasses of water each day for fullness and hydration, lemon is lovely. Always one prior to a meal carry a bottle or glass with you every where drinking often. You'll get more exercise this way also LOL!
I think that if you start small and build up it may help. You can put yourself off doing anything if you feel terrible. Why not walk for 3 mins then 4 the next day until you are up to maybe 15 a day. Dancing around the house to music is good too. Won't make you thin tomorrow but maybe in a year you will be feeling better about your self. The NHS website has lots of good ideas too. Keep going you can do it! 😊
I agree with all of the excellent advice you have already been given:
- see GP is breathlessness is very bad
- get your diet sorted out. Weight loss is mostly about what you eat. I recommend the NHS 12 week plan.
- start doing some gentle exercise, like just walking. Even short distances of brisk walking will make a difference to your fitness level. Focus on time rather than distance/speed/intensity. Once you can walk briskly for 30 minutes, give the NHS Couch to 5 K programme a go. It sounds unreal, but it can make virtually anyone run for 30 minutes.
Good luck on your journey. Keep posting and do join us for our weekly weigh-in on Mondays. It keeps us accountable.
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