<p>To the OP: I was in your situation a few years ago, so I know what it feels like. I don’t think I was looking at 60 pounds off, more like 20-30, but still. I was fat back then and I know it. Now I have single digit body fat and do freelance fitness modeling. I’ve spent a lot of time researching weight loss, as you may imagine, and I’m sure that if you’re willing to listen to my two cents and put them to use, you can achieve the weight you want.</p>
<p>First, to answer the original question: No-one at the pool cares. In my experience, the only people at the pool who are noticed are those who are in extremely good shape. The normal and overweight people are just ignored. So don’t feel threatened to take off your t-shirt. I have never witnessed someone making fun of an overweight person in a pool setting, ever - and I swim a lot.</p>
<p>Second, I’d like to address the weight lifting idea. Lifting weights is possibly the best way to get in shape - but the problem is that to do it right (that is, if you are expecting muscle gains) you need to be eating a calorie surplus. You need to be eating a very large surplus. I typically put on 4 pounds per month when I’m on my ‘bulking’ phase. Now, some people will argue that to weight lift will tone your muscles and at least keep some of them intact while you lose your weight. This is true. But personally, I would wait until you are at your target weight and ready to put on lean body mass. This is for motivational reasons. If you start weight lifting while trying to seriously lose weight, you will probably see very minor or no increases in lifting power and no visible muscle size increase. Normally you would lose muscle when losing fat, even when working out during that time. But you would still be getting your ‘noob gains’ - a period of fast progress that all people have when they first start lifting and their body adapts. If you instead wait with the weight training until after you reach a desirable weight, the ‘noob gains’ will be much more noticeable, impressive and, most importantly, motivating. It is extremely satisfying to actually be able to follow progress in the mirror in the first month of weight-lifting (something you won’t be able to do later on, unless you use anabolics.)</p>
<p>Now, to actually lose weight the most important thing is diet. Exercise is important but always gets way too much attention. The truth is that diet alone can and will change your body composition completely. You mentioned being afraid of hunger pangs when you change your diet - don’t worry. Whole wheat bread, fruits and leaves have a lot of fiber - fiber gives you a sense of satiety that lasts longer than any fast food. I promise that if you stick to a diet consisting of whole wheats, fruits, vegetables, dairy products and some lean meat, you will feel more satiated than if you continued on the fast food diet. I used to eat McDonald’s every week; now, I can’t stand the taste. I also can’t get myself to drink Coke although I used to love it. Your body adapts quickly to the healthy foods and your taste buds will change accordingly - I now honestly prefer a Greek salad over a pizza, by taste alone.</p>
<p>It is very important that you eat every three hours when losing weight, and every two hours or so when you have reached your goal. This spacing of meals increases your metabolism and keeps you satiated longer. One of my ‘cutting’ (losing weight after a ‘bulk’) day food schedules would be something like this:
-Breakfast, 7:30: Two whole wheat toasts, a bowl of oats, a banana and a glass of home-pressed orange juice.
- Snack, 10:00: 200 ml joghurt with a handful of nuts, fruit
lunch, 13:00: Greek salad (tomatoes, onions, cucumber, peppers, oregano, feta cheese, all in olive oil - I make this at home and bring it to class)
- Snack, 16:00: half a whole wheat turkey breast sandwich, fruit
- Dinner, 19:00: a serving of lean meat, whole wheat pasta, assorted fruit, OR salad
- before bedtime: a box of cottage cheese (keeps metabolism running due to slow-absorbing proteins)
Also, try to drink a LOT of water throughout the day and to every meal. Water lubricates your joints, keeps you going and energized, but most importantly it will make you feel FULL. If you ever have a hunger pang, eat an apple and drink 3 glasses of water. That will take care of it.</p>
<p>If I’m ‘bulking’ I’ll typically keep that schedule but throw in a gallon of whole fat milk spaced throughout the day.</p>
<p>If you switch to this way of eating, and do light-to-medium intensity cardio every second day for 30-60 mins, I’d wager you would lose 2-4 pounds per week, with more in the first two weeks as your body adjusts. This may not seem like a lot, but remember that this way of changing your diet will leave you HEALTHY and not weak as some ‘fasting’ diets do, and it will be so much easier to stick to. I started out with this diet two years ago, planning to keep it for a month - now I feel physically sick if I have to eat sugary foods or fast food. </p>
<p>I hope this helps. If you have any questions don’t hesitate to post or PM me.</p>
And yes, I do get the burn.</p>