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Day 2 and the struggle is begining



 
 
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SIMPLELIFE2
Posts: 698
1/30/13 11:41 A

"I just know that if I don't see results with in the first week or two I'll get discouraged and it will be even harder for me to stay on track."

If this is the case, I would just stay off the scale for the first month or six weeks. I know that is quite the leap of faith, but trust the process. It really does work. Also, take body measurements and perhaps a before picture in form-fitting clothes, (Make sure you wear the same outfit and pose the same way in future pics.)

If you are starting to exercise at the same time, the body is much more likely to retain water as your body starts to adapt. Although that will reflect on the scale, it does not indicate what is really going on in your body.

And, I agree with the others about not making such a drastic reduction. Most agree that a calorie deficit of 500 per day through diet and exercise is a reasonable goal that works and is achievable. If you are experiencing continual hunger, a binge is a likely outcome.



SHYFEMMEKAT
Posts: 1,771
1/30/13 11:34 A

That's kind of what I've been going through. I decided to eat at the upper range of my calories and gradually work my way down toward the lower level. Wish you success as you continue on!

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ARCHIMEDESII
SparkPoints: (135,858)
Fitness Minutes: (204,560)
Posts: 20,199
1/30/13 11:21 A

LADYBUG2681,

I agree with the others. If you've been eating 3,000 calories a day for a long time, then all of a sudden started eating 1,500. It's not a wonder you're feeling hungry. No one ever became a healthy eater overnight. It's impossible. It takes time to learn new behaviors. So, don't beat yourself up because you're struggling at day two.

As I tell all new members,"Don't look at good health or weight loss with an all or nothing mentality". If the only healthy thing you did for yourself was drink 8 glasses of water today, that's still a step in the right direction.

Start with some simple changes first. Don't try to do everything at once or you will end up frustrated. Example, if you're not used to eating 6-9 servings of fresh fruit and veggies, 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're not exercising, don't try to do an hour a day, set a goal to take a 30 minute walk each day for one week. once you've achieved those goals, then you set new ones.

And that's how good health starts. It's not "all or nothing". It starts with a few simple changes you CAN stick with.

There is a lot to learn over the next few weeks and months. You are going to make mistakes. You are going to have days you eat more than others. it's going to happen. And that's okay !! This is a process. You will learn as you go. If you give up every time you're not perfect, you will end up failing in the long term.

Start with some small changes first. If you find you have days when you're supposed to eat 1,500 and eat 1,800, that doesn't make you a bad person or an unhealthy one. It takes time to learn moderation and portion control. Thus the need to start slowly.

As the Coaches all say,"trust the process". change takes time, thus the need to be patient with yourself and your body. So, why not start by setting some simple, realistic goals for your first week ??




SP_COACH_NANCY
SparkPoints: (158,833)
Fitness Minutes: (112,042)
Posts: 46,222
1/29/13 9:00 P

Hi,

The previous poster gave you some excellent advice. A few things I will add is that one of the biggest reasons people fail is they try too hard to change life-long habits in a very short period of time. Weight loss takes time--and for many of us it can take as long as 8 weeks to see the fruits of our labor to show up on the scale BUT the amazing thing is the minute you embrace healthy living inside your body is changing--and in a great way.

If I can give you one tip and that is to allow your life to evolve. Just like you did not gain the weight overnight, you can't expect to lose it overnight as well. When I was actively losing I lost an average of 4 ounces a week--while some may scoff at that, what I learned was this was not just another diet, but a way to embrace the habits of healthy living. I am proud to say that I have, for the first time in my 51 years, kept the weight off (4 1/2 years) longer than it took me to lose this. And the greatest thing is I no longer have to think, I just do--I am living the life of healthy living and that is by allowing myself to learn about the process and surrendering the power the scale held over me.

Hang in there and know that hunger does not guarantee faster results.

Coach Nancy



JUSFOLK
Posts: 1,827
1/29/13 8:53 P

You got some great advice! I'd add to go with whole grains, beans, and other high-fiber foods including plenty of fruits and veggies that have minimal calories, but contain liquid to help keep you more satisfied. And don't forget milk. A glass of 1% milk an hour or two before a meal can help cut down on hunger. And don't try to "push through" the hunger. If you really are hungry, yuor body is telling you it needs fuel!



LADYBUG2681
Posts: 10
1/29/13 8:18 P

Thanks for the tips. It did cross my mind that it might be too much of a reduction to start. I just know that if I don't see results with in the first week or two I'll get discouraged and it will be even harder for me to stay on track. I've pushed through the past two hours with a snack and some water. Now I have to make a healthy choice for dinner. Hopefully, tomorrow will be easier.



LOVE4KITTIES
Posts: 1,797
1/29/13 7:59 P

I think that you may have cut your calorie intake down too rapidly. If your body is used to eating 3300 calories per day, it's going to be quite a shock to it to get less than half that amount all of a sudden.

My best suggestion would be to try to find a filling, nutritious, dinner that doesn't have a ton of calories. I'm thinking something like a small, lean, steak (grilled without added fat), a small baked sweet potato (with very minimal toppings) and a large portion of veggies or maybe a chicken wrap (chicken breast, avocado, lots of romaine or baby greens, a whole wheat 100 calorie tortilla like La Tortilla Factory) with a side of oven fries. I'd weigh it all out on a food scale if possible and try to stay at around 600 calories. You'll be over your range for today, but I think that you need a filling dinner or you may end up eating more later this evening.

If you end up feeling satisfied with this number of calories, all is well and you can slowly reduce to below 1500 cals/day. If not, you may need to bump your calories up a little more to where you're feeling okay and then work on a more gradual reduction down to your goal range.

Try to get a good mix of protein, fat and carbs with every meal as this may help you with your hunger.

Edited by: LOVE4KITTIES at: 1/29/2013 (19:59)


LADYBUG2681
Posts: 10
1/29/13 7:38 P

For a while now I've been wanting to lose weight so 3 days ago I began tracking my food again after over 7 months of inactivity. I didn't make any conscience choices, just tracked what I ate. It was just over 3300 calories. Yesterday, I thought about my choices and exercised. I was a little sore but I felt great. The day ended at just under 1500 cal and I didn't feel hungry at all. I even made sure that I got a full 8hrs of sleep last night. Today I worked out and thought I was making good choices but I just don't feel full like I did yesterday. In fact, I feel so hungry that I'm starting to have cravings. I tried having some healthy snacks, but I still feel just as hungry as I did before the snacks. I'm at 1214 calories today and we still have dinner around the corner. My goal is 1600. Anyone have any low-cal/fat yet filling dinner ideas? Or any ideas to help me push through the hunger pains?



 
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