The Fat Girl's Guide to Living

Facing a fat-girl nemesis (image by puroticorico)

The fire alarm went off in our ancient office building today — welcome to Monday morning! After covering our ears and exchanging “really?” glances, we reluctantly allowed ourselves to be herded toward the stairwell, where we began descending the stairs — all 17 flights of them. By floor number 10 or so, all I could think was how grateful I was that we wouldn’t be asked to climb back up the same never-ending spiral. With that experience fresh in my mind, it seemed like a good week to answer this question:

Dear FGG: I hate stairs! No matter how slowly I climb, I’m always panting after one flight. Is there a way to climb stairs without feeling winded?”

Let’s be honest: stairs can be a pain when you’re a fat girl. We have more weight to carry, there’s increased pressure on our joints and feet, and it can be embarrassing to get to the top and feel like you’re the only one gasping for air. I’ve known many overweight people who’ve carefully structured their daily paths to include the fewest number of stairs possible. I’ll even admit to occasionally opting for an extra two-block walk and skipping the faster train in favor of a bus if it meant zero stairs.

But climbing steps is a part of life, whether inside your two-story house, because of a broken elevator, or to access nosebleed seats to watch your favorite hockey team. So when I interviewed certified personal trainer and group fitness instructor Cortney Wall of Galter LifeCenter (while chest-deep in pool water — anything for our readers!), I secretly hoped she was about to impart the hush-hush, magic-bullet tip of a lifetime.

It’s all about heart

Well, yes and no. Wall insists there’s no magical combination of muscle groups to tone or cajole into moving us up the stairs more easily. Instead, “the key is to strengthen your heart and your breathing and your muscles,” she says. “People think, ‘Oh, I’ll work on my legs or my arms,’ and strength training is great but it won’t strengthen your heart to help your body become more efficient.” Cardio training is the only way to do that. Definitely a clear answer, if not the quick fix we might like.

Wall compares the body’s cardio capabilities to a car’s gas mileage: Many overweight women lack cardiovascular strength, so every movement — especially stair climbing, where there’s an altitude shift — uses more energy (fuel) than a fit woman of comparable size. The more cardiovascular work you do, the more you ramp up your body’s efficiency. “If we went out to the lobby right now and climbed the flight of stairs, you might get to the top and be out of breath,” Wall explained to me. “But keep working out and getting your heart rate up and in six months when we climb the stairs again, you might think, ‘Wow, that was nothing!’ That’s your body going from 15 miles per gallon to 35 miles per gallon. You’re more efficient because your heart is stronger.”

“Get your body moving and your heart rate up,” Wall says, adding that activities like walking and water aerobics (which she teaches) are outstanding for building strong hearts and the ability to do more with one’s body. Plus, she reminds us, they’re low-impact and excellent cardio options for women who are just beginning to strengthen their hearts. Consider this another excellent reason to try for 30 minutes a day of continuous movement, where your heart rate is up and your intensity level is moderate (i.e. you can talk but can’t sing). We’ve heard it before, but three days a week will help produce real-world results — like easier stair climbing — that come from increased stamina.

In the meantime. . .

Okay, so you’re thinking toward building cardiovascular strength for the future, but in the meantime, it’s May 4 and you have to hoof a flight. What to do? Asked for breathing suggestions to avoid getting winded, Wall suggests drawing steady breaths in through the nose and exhaling out through the mouth. “Don’t forget to breathe, and don’t rush yourself. Try to find a cadence that feels right, like in for three counts and out for four.”

The other tip is so obvious we often forget it: “Take your time,” reminds Wall. “And if you need to take a minute or two to recover at the top, go ahead and do it.” For me, the slower I climb the more tired I get, so I tend to try to power up the stairs as quickly as possible. However, taking a break partway up is fine, too. Whatever gets you to the top safely.

To that point, Wall makes my favorite point of our conversation: “So much of what we worry about is in our heads. Ninety-nine percent of the time, no one’s looking.”

Thanks, Cortney, for your great advice and for loving the mission of FGG! Now tell us, readers, how have you won the battle of girl vs. stairs?

A “date” dress by molmanik

Dear FGG: I have five weddings (3 indoor, 2 outdoor) and a christening to attend before Labor Day. Got any suggestions about finding fun & tasteful special-occasion dresses in plus sizes? Thanks!

Girl, are you ever in good company! Spring and summer are boon times for weddings, graduations, reunions and other dress-up occasions. This question hit home for me as I mailed my third 2010 wedding RSVP this morning — another still looms on the horizon — without having a clue what I’m wearing to the first schmancy occasion this Saturday.

For some of us, locating a dress we feel comfortable and confident in can be such a chore that we may default to either wearing the same outfit to every function or hastily grabbing the first option that fits. Fortunately, dress shopping for fat girls is no longer about settling, and there are scores of plus-sized possibilities out there for us to recommend, from fun and flirty to black-tie appropriate.

Beyond the LBD

Sure, every girl needs a fabulous little black dress in her closet, but graduations, daytime or outdoor weddings, and other gatherings with a less formal feel are prime opportunities to showcase your figure and personality in dresses that go beyond solid, dark colors. We found several affordable and cute dresses that fit the bill at Old Navy, of all places. Their surprisingly robust (yet online-only) plus-sized collection extends through size 4X (28/30) and includes both bold colors and sleeved, feminine looks.

Other more casual finds: Lane Bryant offers several dresses this season that play on the black-and-white, geometric trend. We also located a handful of flattering, sleeved options for arm-conscious girls. And my friend Katie fell so in love with the flirty styling and lilac color of this LucieLu creation, all she needs now is a wedding to crash.

Dress to impress

When the occasion calls for a more formal style, you can still look for pieces in cuts that flatter your curves. Online retailer Kiyonna (sizes up to 5x or 30/32) is on the pricey side, but the dresses are curve-hugging and often to-die-for. (Although seeing them modeled by the gorgeous Ashley Graham probably doesn’t hurt, either.) If you can sift through the rhinestones and Scarlett O’Hara-wear, alight.com has some classy options in a wide range of price points. We also adore several looks from SWAKDesigns. Available in sizes extending to 6X (32/34), these dresses have a knack for being sexy, yet gala-appropriate. And who wouldn’t feel like a bombshell arriving at her high school reunion in drop-dead red?

Whether you go casual or cocktail, remember to choose a dress that stays put and moves with you if you plan to hit a dance floor. Now share with us, readers: What is your favorite dress-up outfit? And where do you turn to find special-occasion style?

Raindrops refrained by davidezartz

Dear FGG: I’m a size 24 and I’m not having any luck finding a cute raincoat for spring at local stores. Got any ideas?

Rainy days can either make you feel dark and gloomy or playful and earthy – it’s all about your attitude. Fortunately, this question led us to a number of cute finds that had us ready to throw on rubber boots and go puddle stomping. Better yet, many are currently marked at sale prices. Win/win!

Depending how dressed-up you want to look, the classic trench coat is always a great option that can take you from spring to fall. While some of you girls might shy away from belted jackets, they’re actually flattering because they highlight your waist (yes, even if it’s thicker), which balances your silhouette and keeps you from looking boxy. The clean, crisp looks offered by TravelSmith (sizes up to 3X or 24/26) and Woman Within (sizes up to 34W) are perfect for wearing to work or on dressier occasions. Be sure to check the sizing chart before purchasing, because not all 3X measurements are created equal. According to the Macy’s sizing chart, for example, their 3X DKNY long rain coat only accommodates a size 22.

For a more casual style, try Junonia’s Cloudburst rain jacket with brim hood (sizes up to 6X) or the packable Anorak rain coat from TravelSmith. Items from the Weather Solutions® line  from Woman Within, are reasonably priced and available in plus sizes to 34W or higher. Opt for a basic Anorak style with drawstring waist and detachable hood, or add some pizazz with a shiny, patent look or an A-line swing and cheerful punch of color.

Finally, consider taking a bold, “new beginnings” approach to the season — stow your dark, heavy winter coat in the closet and step out in a pure white trench with black floral border from Avenue. Available in sizes up to 26 and priced under $60, this flattering coat (yes, big girls can wear white, too!) says “welcome, spring!” all over.

What styles have kept you warm and dry lately, ladies? Leave us a comment describing your rainy-day must-haves.

image by marco sickofgoodbyes

What are some good at-home workouts for beginners?

Whether your goal is weight loss, stress relief, improved flexibility or just stronger muscles and more energy to keep up with household chores/kids/the demands of an average day, the fact is our bodies need to move. Here at FGG, we’ve presented fat-girl-friendly exercise options as diverse as hiking, dance lessons, health club memberships, yoga, indoor rock climbing and – most recently – water aerobics. But what about those of us who aren’t ready to (or interested in) working out in public? Fortunately, the list of at-home workout options is miles long; unfortunately, it can be tricky to find the right starting point, especially if you want to ease your way into becoming more active. That’s why we’re glad to help narrow the search.

(We probably don’t need to say this, but just in case: always get the green light from your health care provider before beginning any new exercise routine, especially if it’s been a while since you’ve worked out).

As always, the best place to start is by understanding your goals. Are you looking for a cardio workout to get the blood flowing? Movements to increase your strength and flexibility? A fun way to get yourself up and off the couch? Or maybe there’s a particular genre of fitness you’ve always wanted to try — something like hip-hop dance or aerobic striptease? Opt for an activity that holds interest for you or risk throwing away your money on DVDs that will only gather dust on your shelf.

For one of the most basic at-home activities, walking,  Leslie Sansone’s “Walk Away the Pounds” series is a tried-and-true fat-girl staple, thanks to easy movements, Sansone’s focus on low-intensity variations, and a perfect-for-rookies one-mile workout that includes a warm-up and cool-down all in 20 minutes. (Note: Don’t sweat the water-filled, two-pound weights Sansone recommends; you can replace them with any hand-held or wrist-worn substitute, grab a couple of soup cans, or just complete the movements sans weights.) Sansone also offers several toning videos that are great for beginners, and her style is upbeat and motivational (if a little chirpy for me some days).

Two examples of routines for plus-sized women by plus-sized women are “Just My Size Yoga with Megan Garcia” and “Look Great, Feel Great: Plus-Sized Pilates.” Both videos feature real-sized hosts most fat girls will identify with, leading viewers through a range of beginning movements with thorough instructions. User reviews absolutely rave about “Just My Size Yoga” and Garcia’s approach, while indicating that “Plus-Sized Pilates” may be for ultra-beginners, as it moves very slowly and features more instruction than continued movement. While this may not provide the start-to-finish workout some desire, it could be helpful for those who are unsure of Pilates and want to try some moves before upgrading to a full routine.

For more ideas and reviews from both real users and the pros, check out Exercise Videos Reviews or Collage Video. And, in addition to tell-it-like-it-is user experiences, you can also find sample clips for many videos on Amazon.com. Your local library may also have some titles for check-out, so take a test drive before investing if you’re skeptical.

Don’t be afraid to think outside the DVD box. Today’s at-home exercise options are (thankfully) far more diverse than in the aerobics-and-crunches days of yore. Nintendo’s Wii Fit Plus alone has revolutionized the concept of working out in your living room by pairing video game fun with moves that promote cardio, strength and balance benefits. With options to customize your workouts and track your progress while choosing activities ranging from hula hooping to snowball fighting to juggling, Wii Fit works hard to take the boredom out of becoming more active.

Another at-home option may even been at your fingertips right now: ExerciseTV is carried by many cable providers, including Comcast, AT&T and Tivo, and the On Demand menu offers dozens of programs each month that you can complete whenever you like. Typical programming includes beginning yoga, 20-minute cardio, walking for diabetics, and sculpting workouts with Kim Kardashian (no, seriously). Workout levels range from beginner to the very advanced. The ExerciseTV Web site also provides training clips and full workout videos available for download. I liked the real body shapes (tummies! hips! arms!) represented by the “Make Me Over 40-Minute Workout,” but the range of motion was more demanding than I expected (a ton of squats), so consider this more of an more intermediate video.

Help add to our list by sharing your favorite at-home exercise routines in comments.

the weigh-in by I Don’t Know, Maybe?

Dear FGG: Are there any bathroom scales that are better for us big girls?”

Yes! If you caught the recent press onslaught for the Withings Wi-Fi Body Scale, which now provides users the option of broadcasting their stats via Twitter, your response may well have echoed that of my friend Stacey when she linked to this gem on Facebook: “Um, no, I don’t think so.” (I might have added a few other choice words there and concluded with “death first,” but Stacey likes to keep it classy.)

While bathroom scales can provide a reality check when used properly (i.e. for weekly weigh-ins, not after-every-meal obsessions), most of us probably don’t need our friends, family and the guy we sat next to in geometry class reading real-time updates of our weight fluctuations. In the interest of a down-to-earth approach to weight monitoring for those who seek it, we’ve compiled a few scale suggestions that accommodate higher weights and offer just the facts, ma’am.

Weight Watchers Glass Memory Precision Scale

Conair makes numerous Weight Watchers-branded models, but the WW43D provides a weight capacity of 380 pounds (the standard these days is 330), a wide (12.5″), stable platform and a large display for easy readability — all in a sleek and affordable ($40-$45) package. It tracks weight (including goals and progress) for four users, and reviewers rave about its consistently accurate readings, thanks to a leveling device that tells you when you’re standing squarely on the base. And don’t fear the “Weight Watchers” moniker; the company’s logo (two W’s and a swirl) is relatively subtle and doesn’t scream “plus-sized” or “Diet Girl.”

Tanita HD-351 Digital Weight Scale

The over-sized (19″H x 15″W) low-profile weighing base on the HD-351 ($65-$75) is a great match for girls with thick thighs or joint issues that prohibit placing feet close together on a standard scale. Better still, those weighing in at the high end of the scale’s 440-pound capacity report that it still feels sturdy and stable. Described by users as very consistent with its readings, this model gives the current and previous weight for as many as five users, delivered on an easy-to-read, two-line LCD display. This feature provides greater personalization, (tracking morning vs. evening weights, for example), though some more private users have been known to keep a “reset” gallon of water in the bathroom to weigh afterward — or to banish husbands from touching the scale altogether.

Seca 813 Robusta High Capacity Digital Floor Scale

Despite a weight limit of 440 pounds, you won’t find the word “robust” visible anywhere on this professional-quality, fat girl-friendly scale. Instead, users will appreciate the extra-wide (15″), low-profile weighing base, which is covered in non-slip black rubber and soft, raised circles to give feet extra traction. This is a pricier model ($115-$130), but users say the heavy-duty stability and thin, lightweight design is worth the expense. Be sure to switch the LCD setting to your preference of pounds or kilograms via the small switch on the scale’s bottom.

How do you choose to track your weight, if you choose to track your weight? Share your thoughts on basic vs. “bells and whistles” models in comments.

Someone at FGG may have a slight addiction to Gilligan & O’Malley PJs

A recent Ask FGG covered plus size lingerie, and this week, we’re tackling a related reader question:

I’m a size 22 and need to find some cute PJs that don’t cost a fortune or look like something my granny would wear. Help!

This is one I was excited to take on, because after years of wearing men’s flannel PJ pants and over-sized t-shirts, I discovered Gilligan & O’Malley at Target. They’re often much cheaper than Lane Bryant, where it seems the pickins have been slim in the PJ section in their stores lately, too (or is that just me?). Many of the Gilligan & O’Malley pajamas come in a stretchy, silky polyester/spandex fabric that is absolutely divine against your skin. They come in feminine, flirty styles (as opposed to the more matronly offerings many retailers reserve for plus size women). Even better: they’re generously sized. I wore an XXL pajama set (listed as a size 20 online) while pregnant with my third son and pushing a size 24, and I purchased two pair of XL when I was a 22 and they fit comfortably (though I’m not particularly large-chested, so you’ll want to compare these sizes yourself).

The runner-up in the cute plus size pajama department: Wal Mart.

We’re already in love with their affordable-and-cute Danskin Now workout wear, and while I haven’t tried out any of their fabrics, there are quite a few styles to choose from at a great price point – and they go up to a size 3X.

What about you, readers? Find any generously sized, slinky, feminine or sexy PJs for a song lately? Tell us about it in the comments.

Image by happywalks

A funny thing happened in Chicago this weekend: the sun came out. And it stayed out, as if it felt guilty about hiding for the past five months. Startled by the sudden reappearance of bare earth and the unfamiliar ball of flame in the sky, I reached for my sunglasses and caught a glimpse of myself in the mirror as I headed out the door.

It wasn’t pretty.

I bought this pair of basic shades on clearance at Target after breaking two pair last summer. But in the harsh, pre-spring light of day, the over-sized black frames did nothing for my rounded face and Casper-kindred skin. I realized that while I spend plenty of time worrying about the way a pair of jeans sit on my hips or whether my girls are appropriately accented by a particular sweater, I sometimes forget about the simple ways I can best highlight where I really want people to focus: my face.

In that spirit, this week we consider the question:

What style(s) of glasses look best on round faces?

Like anything else we put on our bodies, some designs in the sea of existing eyeglass/sunglasses options are better suited to certain features. While the standard “your mileage may vary” caveat applies, it turns out that basic eyewear aesthetics aren’t as complicated as one might believe.

Rule #1: Think balance

When it comes to flattering round, full faces (those with approximately equal width and height), the experts at LensCrafters, Pearl Vision and FramesDirect.com all agree — go geometric. Angular, geometric styles help sharpen your features and create balance for a fuller face. These rectangular and horizontal styles elongate and thin the face’s appearance because they contrast its natural, angle-free shape. On the flip side, steer clear of round frames, which usually make full faces look wider (AKA: The “Why Ang Can’t Pull Off John Lennon Frames Even Though They’re Awesome” Rule).

The pros also suggest two more ideas: Consider glasses with temples that connect at the top of the frames to add length to your face. You might also try a pair of upswept frames, which can draw attention to the top of the face instead of the fullness. FramesDirect.com even counsels avoiding large frames because of their tendency to shorten the face’s appearance (sorry, giant sunglasses trend-hoppers).

Rule #2: Complement your features

Got some gorgeous baby blues? Look for your favorite frame shape in a blue hue that will emphasize your eyes without overpowering them. AllAboutVision.com advises that the best eyewear choices echo the wearer’s best feature. Understanding your personal color palette will also help you make an educated color choice. Cooler skin tones tend to favor cooler colors (including black), while warm skin tones glow in brown, gold, copper, red, etc. And fair complexions may find it more challenging to rock a pair of darker frames.

Your optometrist should be a terrific resource for helping match you with frames for corrective lenses that suit your appearance, style and budget. Shopping just for sunglasses or want to get a home preview of how different styles will look? Try uploading your photo into the simulators at either LensCrafters or FramesDirect.com and try your glasses on virtually.

And for those hearts and ovals out there (not every fat girl is round-faced, after all), don’t despair. Each site discussed here provides plenty of guidance for most face shapes — meaning your perfect frames are just waiting to be discovered.

Eyeglass divas in the readership: Tell us your favorite styles or share shopping tips for face-friendly frames.