Reading all the comments on this thread is pretty funny.
I was a trainer for many years and the strategy (note that it’s a strategy rather than a diet) that was most successful takes years to complete with the goal of never doing too much at once.
Take the worst thing in your diet. Over the next few weeks, replace it with something slightly better. When your body starts accepting it, move on to the next worst food you consume on your list and repeat the process.
A year or two years down the road, you’ll notice that your entire diet has changed without much effort.
This process isn’t sexy and won’t solve any problems quickly. However, it is aimed at long term change.
As for working out...
To start off, just move around. it doesn't matter. After that starts becoming comfortable, use machines @ the gym that don't require any stabilization on your part--just push & pull. This is because you're not going to be strong. You should be focusing on major muscle groups and that's it when you start out--chest, back, legs. For a few months, just focus on getting your proper form down. Over these first three or so months of working out, even without putting on any further muscle mass, your strength will increase by 20%-30%.
Exercises to do:
- Machine Chest Press: https://www.youtube.com/watch?v=mlXTzUUR9AE
- Machine Pull Down: https://www.youtube.com/watch?v=kwJeh3QyhVE
- Machine Row: https://www.youtube.com/watch?v=lNUztYbC0G0
- Machine Leg Press: https://www.youtube.com/watch?v=e2KtIZn2vOc
How do you select the weight to use?
- Pick something that you can't do more than 20 times the first set.
How many sets:
- 3 sets should be good starting off.
How many reps should you do each set?
- Up to 20, yet if your form breaks down, stop that set.
- Your form is the primary goal at this point.
Can you please elaborate on different methods you've used in the past (current) to help slow down your eating habits, please.
If I serve it in a plate, sit down on a table and eat it as I consume some media, then it helps slow down the eating process. Having a glass of water with me also helps. Similarly, eating lunch with coworkers is usually helpful to slowing down the eating process too.
It helped us enjoy our meals and eat slower.
Having a slight distraction while eating is IMO the key.
Or find a less bitter coffee. There are a lot more varieties of coffee that aren't mainstream that don't have the bitterness of mass produced stuff. I detest coffee/food snobbery but have found some lighter roasts that aren't as bitter.
Or try different brewing methods.
For a latte, ask for it to be made "brevee" (brev-aye) which indicates half and half usage.
For coffee, I will do 50/50 half and half with coffee.
It is quite delicious.
Second: I'm sure you're smart & I'm going to presume you know how to use google.
Last: I'm not a nutritionist, so I can and won't recommend foods to eat.
Artificial sweeteners (including stevia) have a tasteable "bite" to them which I don't like. Using a bit of sugar helps smooth out the bite while the bulk of the sweetness is provided by the sweetener.
So ice cream gets a pass. I allow myself how ever much I want whenever I want.
So yeah, initially I found myself eating a pint occasionally. Or twice a day. But I also found myself feeling like crap afterwards. Since I’m paying more attention to my body’s signals, I noticed it where I wouldn’t have previously.
And magically, I eat less ice cream than I used to, in addition to all the other diet improvements I’ve made. Sure, I still throw back a big bowl occasionally when I feel the want, but usually not. And my other results have been good. Partly because i have this vice available. Which is, let’s face it, a pretty mild vice.
0.5 c. Cream
1.5 c. Milk
0.5 c. Sugar (or substitute; we use Splenda)
1.0 pinch Salt
0.5 tsp. Vanilla
Up to one cup of flavor
We got a good deal on a Breville , but you can get by just fine with a ~$50 one and some experimenting.
Personally, I switched over to Voskos Greek Yogurt (Fig flavor [which they don't make anymore]). After getting used to that, I started eating other viscus yogurts and that helped me.
I'd suggest talking w/ a nutritionist if you're having difficulties finding substitutes to ice cream