A question about getting healthier...?

Question

Well, I finally found a nice place to ask questions of the semi-anonymity category so here it goes:

I'm trying to get healthier. Not easy for someone who's been a couch potatoe for 14 years (counting from age 5 when I had a wider range of activity choices). I've been trying to lift weights, cut back sugar, salt, fat (cut them all out for a week, serious withdrawl followed by extreme moodieness for two days) and started trying to work out and taking vitamin supplements. What I really want to know is what kind of goals should I have and how can I get my heart health straightened out?

The thing that scared me the most was that my heart rate jumped through the roof when I was playing a video game, it was a tight situation in the game and a little boost was normal but it stayed up for to long and I got really scared when it took so long to go back down. I'm 19/M and 6'3" at 200# I want to get my heart rate from 80 at rest to about 70 and i wanna lose 20#. Any good advice?

I already try to do as much walking as I can and the sugar/fat withdraw was only for a few days and my body reajusted. I have about 7# of weights on each of my ankles and 2# on each wrist. I don't drink anywhere near as much soda as I used to and I've been trying to do at a low cal high protein diet. I also take a fist full of vitamins every morning to try and get my cholesterol down along with my weight. I use calcium and vit d to try and help get my weight down a little faster. Anyone got any tips for losing fat and building muscle? or maybe something for enhancing cirulation? my legs and arms always feel like they get tired long before they should. Thnx for the help so far!

Answer 1

well, you already noticed that when you go cold turkey on things, your body fights you back by making you moody and uncomfortable. Start with mild exercise, like walking. Get up and go for a 20 minute walk at least 3 times a week. You ought to be able to sing along with your music or talk comfortably with a friend while you walk. If you're breathless, slow down! When it gets easy, then extend your walk to 30 minutes at a time, and maybe add a day when that gets easy. After walking is a habit, then you can try speeding up just a little bit. You don't want to overstress.

Next, take a look at what you're eating. Instead of cutting out everything at once, make small changes, a little at a time. Try switching to diet soda. Frankly, I think the easiest way is to wait till you have a cold so bad, you can't taste anything. Make the switch; and as your sense of taste comes back gradually, you'll get used to the taste of diet sodas easily. Diet 7-up types are easier to take, as is Diet Dr. Pepper.

About your snacks - keep fruit and veggies you like in the house. When the urge to munch hits, have carrot sticks, jicama sticks, apples, pears, bananas. Try new fruits and veggies to add some variety and interest. Have you ever eaten a pomegranate? Give it a try!

Add at least one glass of water a day, no matter what else you drink.

Make sure your meals include at least one serving of fruit or veggies. Two is better. Again, don't fall into a rut. Try new things. And don't season every vegetable with butter or full-fat dressings. Try some of the Mrs. Dash varieties to add seasoning to your veggies.

Make your portion of meat just a little smaller than usual. We're supposed to eat a portion of meat the size of a deck of cards. Americans eat waaaaay more than that. Cut back on your portion of potatoes, rice, french fries, peas, and corn. We think of most of those as veggies; but in our bodies, they act pretty much like bread does.

Bread is not an enemy. Neither, by the way, are potatoes and rice. But fiber is really important. Fiber gives you a sense of fullness, and takes a while to process. When you reach for whole grain breads, brown rice, and real potatoes with skin on them, you are adding fiber to your diet. Fruits and veggies are natural sources of fiber, too.

I can't stress enough the importance of fruits and veggies. They are loaded with nutrients and fiber. They are interesting, colorful, flavorful, and have huge variety. They keep a "diet" interesting.

Don't think of it as a diet, by the way. Anyone's "diet" is the sum total of the foods they eat; it's not just what you do when you want to lose weight.

NOTHING is ever off limits. If you declare some sort of food off limits, you'll start cheating and binging, and get mad at yourself. If you want ice cream, have ice cream. But use a smaller bowl, take a smaller portion, and really enjoy it.

Have dessert less often. Have pizza less often. When you grab a burger somewhere, opt for a side salad instead of fries. Fries are ok sometimes, but not every day.

If you need accountability, look at a REPUTABLE weight loss program, like Weight Watchers. They have an excellent system that allows all foods, and realizes that your body and your goals are not the same as everyone else's. You can lurk around the message boards at their online site, and see if it looks like something for you. There are men there as well as women.

When you start seeing results, then start making a few more small changes. Maybe start using artificial sweetener in your tea or coffee instead of sugar. Try reduced fat (not fat free) dressings for salads and dips for veggies. Make friends with sushi (VERY low fat). Add a day or an additional 10 minutes to your walk.

You can do this. It's not hard; it's just good decision making.

Answer 2

Check out www.hufa.org - the symptoms link. If your previous lifestyle was unconsciously chosen (kinda drifted into it), it might be due to high insulin production resulting in a low blood sugar condition. That would explain the moodiness on sugar, salt and fat withdrawl as well as the heightened heart rate.

If I can be of further assistance, please e-mail me.

Answer 3

1 drinks lot 2 eat healthy 3 exersise 4 get more sleep 5 get your 5 a day 6 eat more fruit and veg

Answer 4

weight watchers is healthy lifestyle you can lose and then maintain a healthy weight for life...www.weightwatchers.com