[jrae]

I could really use some support and encouragement here. I only have two friends, who both live three hours away from me. And family is not exactly behind me and 'in my corner'.

I've got a plan, that I want to lose 15-20 lbs. The difficulties I face: no support, no money to try different diets, no training gyms nearby, and let's not forget the depression. (lack of motivation and energy too) I've been trying to loss it for about two years now, with little success. I started off with ten extra lbs; then had surgery on my wrist and gained ten more.

But I need to do this, for me- how I feel about myself, how I look at myself, and to help in getting better. My parents don't help at all, they just do the opposite- criticizing me and my habits, blaming me for my lack of energy and motivation, and making snub comments. But I do have a few things on my side: I have a stationary bike, some 'homemade' weights, I love sports, and I have my own basketball court on my farmsite. (technically only half a court)

Would anyone like to help me? I want to do this, maybe just need some encouragement and support and kind thoughts / reminders...

[Trontine]

Exercising doesn't need to be expensive. In fact in has the potential to be completely free. I don't know what you do on a daily basis. If you work, go to school, any type of activity outside your home, but if you do, then you can walk to whatever it is, if it's very far, you can walk parts of the way. It also seems like you have several other means to do exercise.

I know the difficulty depression brings into the equation. You shouldn't feel lazy because of this. I'm sure it won't be easy, but I think it will make you feel good. Don't be too obsessed with weight loss. It might not happen straight away. Besides, muscle weighs more than fat.

[avlady]

i'm sorry for your situation, i actually need to exercise, but with the depression and all the other things ive been diagnosed with and meds too, i find it debilitating, so i can relate. could you walk up and down a driveway a few times a day? I know you're not lazy, some people just don't understand because they never felt what you feel.

[wa(o)rrior]

hey, i know it can be very difficult to even get started when you are in depression. but start slowly even it means for just 5 mins. and make sure u appreciate yourself when u have completed that 5 mins exercise. your mind registers this appreciation and will motivate you to continue the exercise regimen.

[Tydi469]

I definitely understand how hard it is to be motivated when depressed but exercise helps us in countless ways! First off it improves mood! It's a fact! And the benefits emotionally and physiological are a far better reason to start some light exercise as you will get results immediately!! It's important to start slowly because you don't want to injure yourself or be so sore that you can't move for days! baby steps! I know how I was when I was a gym rat, I did way too much for ways too long cause I wanted to look great immediately! But unfortunately it doesn't work that way. Begin with either walking and or sits ups, squats and a few push ups. Maybe 10 minutes to begin with until you feel that you can do more. And have a glass of water with you at all times. Eat smaller meals 4-5 times a day, never forget breakfast as it starts your metabolism first thing. Depriving yourself by skipping meals is the surest way to hang on to that extra weight as the body begins storing fat because it's preparing for leaner times, no pun intended . And as far as your family goes, they simply do not understand what depression does to a person. I can't tell u how many times I've heard get up and do something you'll get over it. If you've never lived it or educated yourself about it its real easy to sit there and judge, sometimes thinking that you're just faking it! As you get stronger theres a virtual gym in any given house. Soup cans are great for working out the muscles in your arms, place a large book under your heels as you squat. Look around you'll be surprised what you can use to work out with. I totally sympathize with you as I've been in a very similar situation. One more thing think of things you enjoy doing. Maybe having a cup of your favorite coffee, your favorite show...begin moving and try to continue for 15 minutes and when you have accomplished that treat yourself! It will help give you a bit of motivation. All the best to you and you can do it, you just have to want it!!

[LastQuestion]

There is a guy on youtube, Mike Chang, who has an exercise and eating program I have found very useful. "Insane Home Fatloss" and "Zero Willpower" diet. It's not really a diet though, and the exercises aren't anything special but it provides a simple means to exercise and eat right while I'm depressed. I don't have to wonder what I am going to eat, or worry if I am eating too much, and the exercises can be tuned to my level of energy (adjust the interval timings).

Outside of those I recommend walking daily and removing processed foods from your diet. Processed foods include anything with refined sugar, enriched flour, or transfats. If that seems too hard to do outright focus on just removing high-fructose corn syrup from your diet as a starting point. When I did that I dropped twenty pounds. Eating right was another twenty. Getting rid of refined sugars was another twenty.

Physical exercise can offer relief from depression due to the endorphins and serotonin that it produces in the body. Getting time in the sun helps ensure you have enough vitamin D as well. Proper nutrition will aid in maintaining stable blood sugar, ensure the body has all the nutrients necessary to repair tissue damage and...well, you are what you eat. Then there were those days where I would walk uncounted miles merely because thoughts of suicide were less frequent while I walked circuit after circuit. It was better than being alone, inside, with nothing but my thoughts.

Keep in mind that there will be periods of time where heavy exercise and eating right do not show as noticeable weight loss (it will fluctuate) as water weight, increases in biomass from a fiber rich diet, and packing on muscle will influence what the scale says. I still don't know how many pounds of fat I have lost, I only know that I weigh sixty pounds less and have substantially more muscle mass. The workouts are easier as well, mostly because they have become a habit, part of my routine.

[regretful]

When I was working on weight loss I did a lot of what is suggested above. I also vigilantly tracked my diet on myfitnesspal.com , which is free and has a good support community. I wish you well in this. It's certainly not easy, but when you can keep up with the dieting, it helps tremendously.