Losing weight is only part of the equation. The number on the scale is important, but equally important is how healthy and fit you are. Morbid obesity plagued me like a bad dream, and my unfit body was a constant reminder of how bad I looked. Lack of energy, low self confidence and depression just added to my feelings of low self esteem. Finally losing weight by implementing my Three Point Fit to the Finish Plan gave me a renewed sense of self worth and confidence. I could have just lost weight by cutting my calories to an acceptable level. After all, it is possible to lose weight without exercise, but unless your doctor forbids exercise, I wouldn’t recommend dieting alone as a means to an end.
As my weight dropped, I never stopped exercising. In fact, I increased the time and intensity of my exercise routine, and made certain to regularly add strength training into my schedule. Slow walking turned into fast walking. Fast walking turned into speed walking, and speed walking turned into jogging. The one pound weights I started with quickly became too light, and I gradually increased the poundage, until I was working with weights that were much heavier.
The number on the scale decreased, and my fitness level increased. Whereas I previously was unable to climb a flight of stairs without becoming winded, I now could run up stairs easily and quickly. Why was this important to me? It was important because I didn’t just want to be happy with the size dress I wore, but I also wanted to be happy with my level of physical fitness. I didn’t want to be thin but unfit. I wanted to be thin and fit. Here are some tips to help you keep your body in shape, and improve your fitness level while losing weight.
Set a goal – Rather larger or small, setting a goal and striving to reach it will help you as your improve your fitness level and lose weight at the same time. A series of small goals is often easier to digest than just one large goal. For example, at first my goal was just to be able to walk up and down my street without feeling like I was going to fall over! Eventually I set a goal for myself to complete a 5K, which I have done several times now. Currently, my goal is to complete a 10K, and I hope to do that next year. Never stop setting goals!
Schedule your exercise – Make an appointment with yourself, just like you schedule a dental or hair appointment. Make fitness a priority. I could have used the fact that I have a lot of children to stand in the way of exercising. Instead, I either went early while John was still home to watch the children, or I took them with me. We need to take time for ourselves, and by doing so, will be more available for our family both physically and emotionally.
Be accountable - If you have a friend to exercise with – all the better. By being accountable to each other, you will both go farther towards reaching your goals.
Conquer your fears – Don’t be afraid of exercise. Believe me, no one will laugh at you – at least not to your face! I was afraid to exercise in public, but once I got over the fear, I could focus on me, not on other people.
Try Something New – If you are getting burned out on walking, try something else. Join a gym, go to your local YMCA or take up a new sport, like tennis or swimming or jogging. Rent or purchase a fitness DVD and try it out. The possibilities are endless – just use your imagination.
Commit to Improving – Never let “ok” be enough. Rather with walking or weights, always strive to improve your form, increase your distance, or pump up your speed. Our bodies quickly adjust to exercise, and you need to challenge your body!
Try some of these ideas this week as you work towards reaching your weight loss goals. One amazing thing about our bodies is that even when we allow them to get extremely obese, totally sedentary and completely out of shape, there is always the possibility for vast improvement. Take time for yourself this week, and schedule a date for fitness. Diane
I now know that health is not possible without physical activity, no matter what we weigh. The hardest part for me was overcoming my resistance to exercise and starting. Once I started I loved it passionately!
Hi Diane – I love your blog and have become addicted to your honesty and commitment to health. I am very overweight, but am looking to lose weight and get my life back. This encourages me to work hard with eating and exercise. I can do it this time!
I have been working out with weights for a while now, but am not sure what else I should be doing. I’ve lost about 12 pounds and have 35 more to go. Can you give me some weight workout ideas other than just bicep curls and stuff like that? I’m really trying to get rid of the loose skin on my arms.
Hanlie,
You are absolutely right, and I loved your blog today where you talked about fitness at any weight. We are on the same wavelength today. I too love to exercise, and I never would have believed that about myself! Thanks for the comment.
@Sandy – I think you are doing great with your weight loss. 12 pounds is a lot. I will put up some links on Monday for some good exercises for your arms. I still work out regularly with weights to make sure that I am toning and strengthening the muscles in my arms, stomach and legs. Thanks for writing!
@Jen – I’m glad you like the blog. I do try to be honest. Don’t let the amount of weight you have to lose get you down. I am proof that you can lose weight and get healthy no matter what weight you start at. I appreciate you reading and writing!
Diane,
This is too funny…because my husband and I just had a LONG talk about me upping my intensity of physical fitness. Where I thought I was already upping things he says I can do more. I balked a bit and then just laughed right out loud when I saw the title of your entry today.
God must be trying to tell me something. Guess I’ll up things and get going with those weights. I’m a bit nervous I won’t be able to do them, but I know eventually they will get easier.
Have a great weekend!
~Leah
Leah,
Thanks for the comment. I visited your blog tonight! Great job and good pictures. I think your husband is right – we usually can do more to improve our physical fitness, both in terms of time and effort. You can do the heavier weights, just don’t overdo it!! Diane
I am glad I found this site. My problem is a little different. I have always exercised and I have always been heavy – sometimes less heavy, sometimes more. I am working hard to conquer portion sizes. I walk easily 1-1 1/2 hours 5-6 days a week. When I exercised the most (daily step classe), it took of 25 pounds but no more. I regularly walk up two-three flights of stairs (both at home 30-45 steps and on public transportation – 30-60). I have also started using my exertube again, working my way back up to lifting weights (I have arthritis in my fingers and so gripping is sometimes difficult). So, I’m a fat person who has always exercised. I am planning to increase and vary the exercise and to conquer the portions thing. I haven’t drank soda more than 2-3 times a year in about 5 years and I only drink half a glass of juice with my morning vitamin and medicine. Anyhow…I am glad to have found this site.
I’m glad you found the site too, and appreciate your comments very much! I think you have hit on an important point – that you can be heavy and not struggle very much with the fitness side. When I was heavy, I avoided exercise and sweat, so I was an unfit heavy person. It sounds like you have one of the parts to weight loss under control. Often times portions are the hardest thing to get under control, because we all like our food! Thanks again for the comment.