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LEOPARDSPOTS1
SparkPoints: (608)
Fitness Minutes: (583)
Posts: 79
3/13/13 11:14 P

Getting a steady, strong start is the hardest part. Get all the high calorie, junk food, and candy out of your house and replace it with healthy foods. That is going to help you the most. Out of sight out of mind.



MANDIETERRIER1
Posts: 13,499
3/13/13 10:49 P

I find that journaling helps. I use it to write down my triggers and ways to respond when they come along.

For instance, the frigid weather makes me terribly grumpy. And then I want to eat everything in sight. I have little motivational things that I say to myself to prevent that. And if that doesn't work I write down my feelings about myself and food. Thatusually helps.



OISIN_91
SparkPoints: (114)
Fitness Minutes: (0)
Posts: 16
3/13/13 6:00 P

Just had a wee read of all the responses unbelievable!! All valuable advice need to hear it. You don't try you don't succeed! Thanks all!



MSANITAL
SparkPoints: (67,163)
Fitness Minutes: (41,614)
Posts: 7,405
3/13/13 4:04 P

Well I can only speak for my self.. .. any one can lose weight let's face it .. less calories in and more calories burned will equal weight loss. what is a safe amount of weight to lose? only you will know that I mean I lose about 1 to 2 a week sometimes less. or none.. but
the real problem with me is ... FOOD and the abuse and addictive behavior I have towards it .. so what dose that say there is some other issue going on that I either do not want to face, or just don't know what it is.. There are so many stresses out there.: job, house, kids, husband money, car, boss. neighbor, best friend. what ever but I really think that for me when I cannot pin point what is truly wrong then I turn to food. I have learned these past 3 years of my Journey that food is not the answer. yes it is a struggle every day to control what I eat and don't eat I have to write it down track it blog and really use the tools that this site and other sites have to offer. I really need to focus everyday on one thing.. MY SELF.. then when I am in order then can I take care of others and the house and the job and the car and other things..
food for me is an addiction and today I have it under control will it be tomorrow? have no idea I have to work at it..

You can do this.. one thing for sure is you have to want to do this.. have you hit bottom? maybe you have not what is your bottom? you will know when you hit it..

Hugs.. to you keep reaching out that is the first step in the right direction




MANDIETERRIER1
Posts: 13,499
3/13/13 3:34 P

I like the motto, if you have already decided that you can't do it, then you are probably right.

So decide that you can do it! And tell yourself every day, that is a good chunk of the battle.

Nierin and Unident have given you some very good advice

emoticon emoticon

Edited by: MANDIETERRIER1 at: 3/13/2013 (15:34)


GRAPLEIRIS
SparkPoints: (9,363)
Fitness Minutes: (4,031)
Posts: 180
3/13/13 3:11 P

ok so fist of all: YOU CAN DO IT!

It's not easy, but stay as positive as possible.

I agree with what a lot of people have said here: start small.

Write down a list of weak spots you have.

For example: I work in a convenience store. I was eating candy bars (maybe 2-4 a day?), these HUGE cookies (every day) and often potato chips etc.

So I started cutting down to 1 a day

Then I replaced the candy bar with an energy bar (about the same calories, more nutrition)

Then I replaced the power bar with a piece of fruit and a glass of low fat milk.

Also: try to have a plan: things on hand you like so you don't feel deprived or things you could buy and still feel ok. Like grabbing some trail mix instead of a candy bar or some flavored water instead of a soda.

Give yourself credit for the changes you have made: Upping your activity level is an amazing step!

Keep talking to people and asking fro help and ideas. This isn't easy, but it's worth it!



TANNERZ
SparkPoints: (15,501)
Fitness Minutes: (12,955)
Posts: 829
3/13/13 2:48 P

I just looked at myself one day and said, "enough is enough", Junk food is usually in its own isle - I just avoided going down it all together. I allow myself to have a few little treats like 1/2 cup gelato. If you really want junk food, exercise for it before hand. Usually helps me, If you need someone to talk to, I'm on this everyday and can get back to you.



ZORBS13
SparkPoints: (93,727)
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Posts: 12,896
3/13/13 1:00 P

"To finalise, I was told that dieting is 80% of losing weight and that 205 is exercise. Personally I didn't believe it but what would you say?"

try exercising and eating whatever you want and see how much weight you'll lose.



EMWALTON621
SparkPoints: (1,741)
Fitness Minutes: (1,678)
Posts: 6
3/13/13 12:34 P

I do the exact same thing, or did. I've realized that a bad day is just that, a bad day. Don't let it turn into a bad week or a bad month, just start etch day fresh. It's definitely hard, but try to focus on what you want to achieve and pick yourself back up. Obviously you are committed or you wouldn't be on here trying to improve.



LVELVETJ
SparkPoints: (389)
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Posts: 78
3/13/13 12:29 P

Yes, fat/weight loss is largely determined by how you eat for the long term (not a temporary diet) and probably 20% exercise to keep the metabolism up. I have definitely found that to be true.



CATCHPSU
Posts: 318
3/13/13 10:15 A

I agree with the others. If I'm not mistaken, a stone is 14 lbs. That's 42 pounds that you want to lose in 3 months. That's a bit drastic. I would aim for losing about 1-2 pounds a week. That amounts to 5+ months to 10+ months. I know that's probably not what you want to hear. However, you will probably keep it off longer you don't do anything drastic.



ONLINEASLLOU
SparkPoints: (43,998)
Fitness Minutes: (31,400)
Posts: 3,592
3/12/13 11:31 P

I definitely agree with Unident. That's what the SparkPeople plan is all about. Set modest, realistic goals for a healthy lifestyle that you can live for the rest of your life. Don't think of the process as a short-term "diet" that will you make you miserable and that you will want to quit.

After establishing a modest goal of 1-2 pounds per week ... try just making 1 or 2 small changes to your lifestyle. They could be something like getting a few minutes of exercise on a regular basis ... or eating more vegetables ... or eating a light snack instead of big one ... etc. Establish those 1 or 2 changes as your regular routine for a week or so and then add 1 or 2 other little changes.

We call that "taking baby steps." You make 1 or 2 small changes at a time and establish them as regular habits. Gradually, you develop healthier habits while never feeling deprived and miserable because the changes you are gradually making are small ones. Eventually, your new healthy permanent lifestyle emerges as you gradually lose the weight.

Good luck to you!



UNIDENT
Posts: 33,498
3/12/13 9:44 P

OISIN_91 a good guide is 3% of what's to lose each week.

Right now, with 40lbs to lose, you could lose (0.03*40) 1.2 pounds per week.

As you lose it, it'll slow down. With 20lbs to lose you could lose (0.03*20) 0.6lbs a week (just over half).

5-6? Was that pounds per week? That's not possible.

Even the 40 in 4 months would be 10lb/month, or 2.3lbs a week, which is far too fast for someone with so little to lose.

Although the site lets you set a goal of up to 2lb/week, the first step to losing 2lb/week is to weigh over 200lbs to start with!

I would aim for a pound a week now, and half a pound a week once you're at 20 to go - so 20 weeks to get there, then 40 weeks. 60 weeks - goal date of mid May 2014.

I know that sounds scary slow, right? Especially if you thought 3-4 months was possible, but you gained in twice that time. That's losing it twice as fast as it went on. Like I said, we don't gain it overnight, we can't expect to lose it overnight.



NIRERIN
Posts: 11,722
3/12/13 8:29 P

don't change everything all at once. start where you are, off the wagon and make little changes. in other words, add a little more fruit and vegetable matter, cut back a little on fats and portions. make small, baby step changes and eventually those will become second nature. then you start to focus on a few more baby steps.
if you love pizza, make sure you have a salad with your pizza. love nachos? either have the plain cheese and chips with a side of veggies or do a full nachos that have a bean based chili, guacamole, lettuce, tomatoes, salsa [in other words a whole, vegetable filled meal]. if you want to have rice, make sure you are adding some vegetable to it [zucchini, cauliflower, broccoli, onion, cauliflower, peppers] to bulk it out and make it better for you. easy changes like this are easier to keep because you are still eating what you love, you're just tweaking it to be a little better for you.



OISIN_91
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Posts: 16
3/12/13 7:58 P

Really? Thanks emoticon



JEANNINEW1
Posts: 398
3/12/13 7:56 P

first try the sugar free cookies that helps to ween off sweets.



OISIN_91
SparkPoints: (114)
Fitness Minutes: (0)
Posts: 16
3/12/13 7:48 P

Tannerz
I try to get the fruit on board and to eat yoghurt's as well between meals but it is just so tempting to buy the sweet stuff. how did you ween yourself off buying these things, as I have found it increasingly difficult?



OISIN_91
SparkPoints: (114)
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Posts: 16
3/12/13 7:45 P

I've never actually thought about it like that unident. I was maybe looking to drop the 3 stone in 3 months, maybe 4 at the latest?
Would that be a realistic target in your opinion?
Yes, I tried to make myself think at one point that I could maybe lose it in a month or 2 at the latest but then was told that such a loss could be harmful to me with the condition I have?
What do you think that I should try and aim to be losing every week? I play football 3 days a week and, if I combined that with healthy food, I could imagine it maybe being 5 or 6 a week?
To finalise, I was told that dieting is 80% of losing weight and that 205 is exercise. Personally I didn't believe it but what would you say?



CATCHPSU
Posts: 318
3/12/13 7:45 P

You're not alone with the lapses. The key thing is to recognize it and get back on track. I've been struggling myself. I agree with what the others are saying about adding in healthy foods and not thinking of it as a diet.



UNIDENT
Posts: 33,498
3/12/13 7:23 P

Lapsing in your "diets"? There's the problem.

Never diet. Diets DO NOT WORK.

How fast are you hoping to drop that 3st? I imagine probably much faster than you put it on? You say you've increased 3st in 2 years. What if you set your weight loss goal to be losing those 3st in 2 years? That's 40lbs to lose, and over two years, at the rate of less than half a pound a week.

I bet you've probably tried to lose it a lot faster!

We don't put it on overnight, so why do we think we can take it off like that?

I bet if you aimed for half a pound a week you'd find that you're not so restricted in your diet that you feel like you have to binge! You'd find it easier to continually eat healthy on average, with occasional splurges justifiably when you want, and lose that excess weight in the same time frame you put it on.



TANNERZ
SparkPoints: (15,501)
Fitness Minutes: (12,955)
Posts: 829
3/12/13 7:16 P

I'm addicted to sugar (aka candy) - It's all about looking at yourself and asking yourself, "What do I want that is good for me?" You have to look at your future and whether or not you want to be healthy. It takes a lot of motivation and determination to lose weight and change your ways. Take it slow. Don't take junk food out of your life completely yet.. reduce the amount that you eat.
Drink more water, which will help you stay full and cause you to binge less. Even if these things are easily accessed, don't make the purchase. Try replacing the junk food with fruit you really enjoy. (Helps my sweet tooth) .. make smoothies at home with milk, fruits and yogurt for a great in between snack. You're doing this for you, you're doing it for your family. You can do it. :)

Edited by: TANNERZ at: 3/12/2013 (19:17)


OISIN_91
SparkPoints: (114)
Fitness Minutes: (0)
Posts: 16
3/12/13 6:56 P

I do eat healthy foods, but its just hard to stay on the healthy when the junk is so handily available to get and eat. also When i Do the binges i forgo exercise, hence the jump in weight. its important for me to try and keep my weight down and eat healthily as I have Congenital heart disease and am worried about it worsening.



NANDJMOMMY
SparkPoints: (5,119)
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Posts: 83
3/12/13 6:49 P

it might help to not remove things from your diet. because then you want it, at least i know i do. i am trying to just add the healthy stuff in, after awhile, i did not eat as much junk. don't get me wrong, i still love the junk, i just don't want it as much,.



OISIN_91
SparkPoints: (114)
Fitness Minutes: (0)
Posts: 16
3/12/13 6:44 P

Need help and motivation. I keep lapsing in my diets and go on week long binges of junk food. It has lead to unsightly gains in my weight at the moment. Up to 15st from 12 a year or 2 ago. Disheartening



 
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