Fitness Minutes: (32,600)
2/12/14 5:23 P
Like with everything small changes or baby steps as they say can lead to big results over time. For me I started by making small changes in my diet, eating whole fresh foods and omitting processed foods. That in itself was significant in changing my mindset. Then I added exercise to the mix and the most important thing for me was to find something I like. I used to play tennis and racquetball and while I grab a game of tennis now and then, being over 50 with too many injuries I knew I needed to find something else. I traded tennis for pickleball and I play 3x a week and love it. The other most important thing is to schedule your workouts otherwise you will never find the motivation or time to exercise. I lost 40 pounds over two years just by tweaking my diet and playing pickleball. This year my goal is to lose 40 more pounds and I am ready to make even more changes. Now that I am dedicated to exercising, I have added two 60 minute cardio/strength classes to my regime and I am getting serious about my calorie intake and use the tracking tools at Spark religiously.
Recognize that change takes time and patience. So often we want a quick fix and that usually leads us to give up too quickly. A friend who needed to loose more than 150 pounds lost 60 pounds in 9 months. She said it was very hard, she was tired, cranky and miserable the whole time. She was still dedicated to losing weight but said she would be happy if she only lost 10-20 pounds each year. She has been morbidly obese almost all of her life and her thinking was 10 pounds each year would add up to 50 pounds in 5 years. She was much happier and she did in fact loose another 95 pounds in 3 years. Losing weight and getting healthy is a journey, we need to be kind to ourselves and set realistic goals. I want to lose 40 pounds by my birthday in July but if I only lose 20 pounds I am still a winner!
When the urge to binge comes on I like to do yoga, it's very relaxing, or just go for a walk. You get a change of scenery and some exercise. And as others have said make sure you eat enough and don't deprive yourself.
Fitness Minutes: (251,805)
2/12/14 1:52 P
Perhaps the reason you're finding it difficult to get started is because you're trying to do too much too soon. I give all new members one piece of advice and it's this,"Don't look at good health or weight loss with an all or nothing mentality". If the only healthy thing you did for yourself today was drink 8 glasses of water, that's still a step in the right direction. Remember, you're trying to change habits learned over a life time. That's not going to happen overnight, a week, a month or even a year. Change takes time. thus the need to be patient with yourself and your body.
What to do ? Start with some simple changes you CAN stick with. Example, if you're not eating 6-9 servings of fresh fruit and veggies each day, set a goal to eat 2-3 servings each day for one week. If you're not drinking 8 glasses of water, set a goal to drink 2-4 glasses each day for one week. if you've been sedentary, don't try to do an hour of exercise per day, set a goal to take a 30 minute walk each day for one week.
Once you've achieved these goals. Then you set new ones. NO ONE ever became a healthy eater overnight. It's impossible. That's why you start with some simple changes. Each week, you make one more simple change. With time, all those simple changes become a habit.
As for the binging, I suspect it may be a result of eating too little during the day. When a person decides they need to lose weight, they are usually in a panic. What happens when a person panics ? They drastically cut their caloric intake and exercise to exhaustion to speed up that loss.
Well, there is no fast weight to lose weight. You didn't gain the weight overnight. It's not coming off overnight. Take baby steps literally and figuratively.
So, what simple things are you willing to do this week to help you become a healthier YOU ?
2/12/14 1:33 P
I think it helps to figure out why you're afraid and why you're having trouble staying on track. That way you can create strategies to help deal with the problem. Are you trying to make too many drastic changes at once? Is there something you can do to create a more supportive atmosphere around you? What if you just started with a few small goals to work toward over the next week or so, just to get you moving in the right direction again? Do you think that's something you could do?
so forget about the food part of it, and just try to move more. Go for a 15-20 min walk...and tomorrow try to do it again, and the next day go for 30. Get your mind and body into the exercise routine. The diet part will follow. It has worked for me. Since I am exercising more and more, and losing slowly, I have finally succumbed to the fact that to really lose, I need to change my diet. For me, it makes making those healthy food choices (or rather NOT eating ice cream every night) worth it, since I am working out so much and the scale is starting to show the results. Good luck! You can do it!
Fitness Minutes: (0)
2/12/14 10:34 A
hey you - well, we've all been there! For me it seems to work to trick myself into the weight-loss game by setting a time limit. I'll be like: I'll just try this for 2 weeks. And then, hopefully, once I've started, I'll stick to it. But with the two-weeks-limit it just seems so much more feasable and less overwhelming. For some people it works to go all in, for others, you just have to ease into it. You'll have to find out for yourself which way works better, but you really shouldn't be too hard on yourself!
2/12/14 7:35 A
Just can't seem to stay on track. Started about two weeks ago and have gained weight and binging like a mad woman. Help
SparkPeople, SparkCoach, SparkPages, SparkPoints, SparkDiet, SparkAmerica, SparkRecipes, DailySpark, and other marks are trademarks of SparkPeople, Inc. All Rights Reserved. No portion of this website can be used without the permission of SparkPeople or its authorized affiliates.
SPARKPEOPLE is a registered trademark of SparkPeople, Inc. in the United States, European Union, Canada, and Australia. All rights reserved.