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I am so ashamed of my weight that I am embarrassed and have anxiety/panic attacks because of it. The thought of going to a gym or being around other people makes me panic.
I feel like I am too fat to do any exercise, i am an emotional eater so I amstuck in a constant cycle of disappointment.
At the moment the only exercise I do is gentle walking with my dogs, approx 1 mile every 2-3 days.
Even yoga I struggle with because of my size.
Any suggestios?
I am trying to follow a healthy diet but still struggling a little with introducing new healthy foods as Iam just not used to it!
Any help is greatly appreciated.I use to be afraid to go to the gym also because of my size. but I went and the more I went the less I felt that way. when I see some one at the gym that is overweight I think to my self that person is trying to change them self to feel better and good for them. it takes a lot to get your self there. but if going to the gym is to much you can walk outside. I would walk at least a mile or two every day just getting out of the house is good. If you real want to lose weight the most important thing is counting calories if you want to lose weight diet is every thing you can never out exercise a bad diet. if you take in 1200 – 1400 calories a day you will lose weight. plan your meals and per make them. I do a week worth but 3 to 4 days is good that way you have every thing you need and it helps keep you from over eating. I like to have my dinner at 6pm and not take in any food 3hrs before bed. this is hard but if you stay with it you will be happy with your self and feel great.
– “you have to do what others won’t to achieve what others don’t”.It’s easy to feel ashamed when you don’t feel like you meet the expectations of yourself and those around you. Don’t become overwhelmed. Just take one step at a time. Lots of great people here to talk thru. I know sometimes I feel like all eyes are on me, just waiting to seem me fail. That is NOT true. The people who really care are happy to see every tiny little bit of success you make. Baby steps…deep breaths and keep on going. You can do it!
Cora, this goes back a lot of years, but I still remember it whenever I see someone who clearly has a long road ahead of them to improve fitness. Almost 50 years ago, I ran a lot. Never could get very fast, but I covered a lot of ground – six miles or more every night, through rain, snow, sleet, whatever. One night I passed a woman who was walking pretty slowly – and apparently struggling to do that. Didn’t think much about it as I continued my run. Next night I saw her again. And the next night.
I saw her almost every night for month after month after month. And as the months went by, she slimmed down. At first she walked faster. Then she jogged. Eventually she was running faster than me, so I only saw her when she passed me. I had great admiration for that lady. Not when she got slim and fast. I already admired her when she was struggling to walk a few blocks, because she just wouldn’t quit.
Just get out there and move. If you can’t go very far or very fast, go whatever distance you can at whatever pace you can, but keep at it. Because I have struggled with my weight with varying degrees of success for about 60 of my 70 years, I know this is easier said than done, but don’t fret about what others might say about you when you’re out there trying. If you give it any thought at all, let it push you on toward your goal. Nothing shuts up critics like success.
Cora12, my heart goes out to you. You are not alone; I feel the same way often times. Right now, it is hard for me to get motivated to start cutting calories; I know I must, but I also know it won’t work unless I purpose to do it right. So, Cora, I invite you to do what I plan to. I am going to pray to God to give me the desire to do the right thing; I know He will answer this prayer because it is not selfish; He wants our bodies healthy. I need to exercise, (not something I enjoy), eat healthier foods, do more portion control, and be consistent. In my case, I also realize I must cut out sugar. Not everyone will need to do that; I know from experience that unless I cut it out, I will crave it constantly. Sugar is my drug of choice, and it is my battle. I am a nurturer, and feeding others is how I show affection. What better way to show love than with something sweet and unhealthy? I must get beyond that; feeding is okay, but I will need to make beautiful veggie trays, or fruit platters with organic, wonderfully fresh foods. Getting out to walk is hard; I have tendonitis in my left ankle, and a bum right knee. But to be honest, walking is probably a good thing. I tend to make excuses to avoid things; perhaps we can both get encouragement from this website. The weather is becoming wonderful (here in Washington at least) not too hot, or too cold. I will invite my husband out for a walk tonight. If he says ‘no’, I will go without him. I’ll try to check back tomorrow to let you know how wonderful it was!
Cora, I told you yesterday that I would take a walk in the evening. I invited my husband, and together we walked in the early evening before dark. It was cool out; just right for the first walk of the season for someone as out of shape as me! It was a short walk; just around the block, but it was a good, enjoyable beginning for what I hope becomes a healthy habit! Do you have someone that you can walk with? Having a partner helps me; it keeps me accountable to have someone else counting on me; and I don’t feel so intimidated if I am not alone. Less conspicuous. So Cora, I’m thinking of you!
Hey Cora,
I go to a gym n when I see people there who are overweight it is very inspiring for me.I know they are struggling but they are there.We all have struggles.I exercise for several reasons but the main reason is to cope with my stress n anxiety n boy does it help.I am 72 and I thought I was too old to go to a gym. I finally went and you see every kind of person and where they are in their plan. I walk 2 miles on a treadmill and swim 30 laps 5 days a week. I have been discouraged as I have not lost any weight but I keep going because the way it makes me feel when I am finished. I am just new to this program but am trying to eat what is suggested. I feel guilty because I am so full I feel like I am overeating. I will stay with this plan and eat healthy because I feel better and like the foods I am fixing. I am being introduced to foods I have never heard of and sometimes it is hard to get some of the items you need to do a recipe. I am having a hard time finding rice flour and made some muffins with just the white flour which I will change once I find the rice flour. I am excited and will stay with the plan. I hope how soon I start losing the weight and I will feel better.
Hi, Sara. It looks like you’re off to a good start. It does take some people a while to get their metabolisms off and running, and the fact that you are working out can help more than you can imagine. Don’t worry about being perfect with regard to food choices – just ease into them, and remember that eating whole, unrefined, unprocessed food is already a huge part of the equation. If more time passes and you don’t notice a change in how your clothes fit or how you look (never mind the scale, because lean muscle is heavier than fat, and you are in the lean-building phase), please do repost, and I will work with you on rightsizing your menu.
With regard to your age, keep in mind that you are in the same area code as Harrison “I do my own stunts” Ford and bodybuilding champ Jim Morris, and 20 years younger than Betty White.Hello Cora,
This is my very first time posting to Trim Down Club and yours happened to be the first post I read. Your post brought a tear to my eye b/c I often feel the same way you do. I have started going to a yoga class recently. Does my weight and my shape, keep me from doing many of the poses correctly, you bet! Are most of the girls there skinny and flexible, yep! Do I feel self conscience and envious of their bodies, yes! But one of the instructors recently opened the class by emphatically stating “This practice is for you and you alone. Don’t look at your neighbor, don’t compare yourself. This class and this time is for YOU and for where you want to take your own body! Honor your own practice and know your ability is exactly where it should be, right here right now in this space, on this day you are perfect in your practice!” This has truly resonated with me, so I keep going to this class (which is heated and I sweat a ton) which helps me feel better physically and motivates me to exercise in other ways as well. Find a class with an instructor who can bring you the same peace and motivation. I have a long road ahead of me and a lot of weight to loose but kind and understanding people can help you along way. Don’t give up hope, seek out places where you can feel good about your efforts and know that we are all here on this journey with you.
(1).Turn the radio on or put on some music that you like and just dance around the house. Whether you slow dance or wiggle doesn’t matter. You don’t have to be a break dancer or move like the heart stopping dance videos on tv. just moving more will burn calories and help until you start losing weight. I like the zumba videos and I can move as fast or slower as needed. (2) Put on a slow song, Close your eyes and just slowly move your body to the rhythm, you can imagine you are a tree that is being swayed back and forth by the wind. Make sure to move your hips and waist. Now embrace your arms like you are cold and while your eyes are still closed and you are swaying to the music imagine you are slow dancing with the one you LOVE. Start out doing this to a couple songs at first. Then increase the number of songs every 2 – 3 weeks and before you know it you will be dancing for 30 minutes and wondering where the time went. (3). Stand with your back to your kitchen table. Take a 16 oz. can of veggies or soup, place the can in your right hand and with your back facing the table, stretch out your right arm, turn to the right and place the can on the table, this will set your start point. Now place both arms straight out in front of you and then move both arms to the right, your left hand will slide up your right arm to the shoulder, pick up the can with the right hand, as you come back to the left your left hand will slide back down your right arm, bring both hands out in front of your body like you are getting ready to clap your hands and then switch the can to the left hand, go to the left side of the body, sliding your right hand up the left arm to the left shoulder and place can on table. Pick back up with left hand and repeat the process back to the right side placing the can back on the table. That is 1 time or rep, do this 10 times. Right to left and left to right equals one time. This will help with your waist line, build muscles in your arms and back. The first week do this routine once a day. As it gets easier you can increase the number of reps. After 2 weeks try and do this 2 times a day. It doesn’t take long but it helps. I prefer to do it to music. I do the reps till a song is over. After you start losing weight you may want to start adding walks to your daily exercise routine.
By the way I am new to this program also. I have a long way to go myself, so remember you are not alone and you can always talk to someone on here. This program is not here to judge us but to help us. I have over 100 lbs to lose and I am using the exercises I am recommending to you. A dear friend of mine told me about them.
Hi Cora, how are you getting on? I have been exercising at home for the last year and a half now, never spent a single day in the Gym and lost 2 stone.
There’s plenty of home exercise DVD’s out there and even free workouts on youtube, don’t feel you need to go to the Gym.
I lost 2 stone in 9 months, doing the P90X workout, just start out going at a pace you can cope with and gradually increase the intensity as you get fitter.
Good Luck
Phil.
Hi, I’m new here and am enjoying what you all have to say. I have not been active forever and have never been in a gym. I got some home videos and am going to start using them this week. it has taken me a long time to realize that I cant reach my goal just eating better, especially being over 40! my goal is to start slowly and do a little more each day.
Hi there. I am on my 4th week. Had positive results week one but not week 2 Then had to spend a week away( my sons wedding in Vancouver)I did ok with my diet only went up 1lb. What I’m having problems with is excersise. Years ago I would go to the gym or do aerobics to my Gilad tape bodies in motion. I love it. But I get really confused. As some say excersise everyday and others say 3 times a week All say something different. I struggle with fibromyalgia and depression and some days it is very hard to get out of bed and move around at all I know that excersise is the best thing for my condition and that doesn’t even motivate me to excersise everyday. Any thoughts from anyone?
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