then don't focus on the long term. if you look at needing to lose 150lbs and get scared and intimidated and give up, try focusing on losing five pounds. that's not a huge and intimidating number. and quite frankly if you can't hit five, you're never going to hit 150. but if you hit 5 30 times, that's still 150lbs. and don't make changes that are going to turn your world upside down. start small like focusing on cutting 20-50 cals out of each meal you eat. if you cook with oil a teaspoon is generally enough for four portions [that's 40 cals a teaspoon or 10 cals a portion]. even if you were to cook with two teaspoons of oil instead of a Tablespoon, that will save 40 cals. add a little more vegetables to higher cal items and then scale back. i mean, boxed mac and cheese has about 2.5 cups in a box and if you don't add anything but water about 200 cals a cup. if you prepare it with the milk and butter asked for, it bumps up to about 300 cals. if you use half a Tablespoon of butter instead of the Tablespoon called for, you save about 50 cals for the pot/box and 20 per cup. if you add a half cup of broccoli or zucchini [30 cals], you'll up the yield to a full three cups and instead of 300 cals a cup, you'll bring the cals down to about 260 per cup. if you add a cup of those veggies, you'll bring the total yield up to 3.5 cups and each cup with have about 230 cals. add a cup and a half of those veggies and you'll have four cups at 210 cals each. so that's saving 100 cals from something you were already eating with no more effort than using a little less butter and tossing in some frozen broccoli. if you use fresh or zucchini, it's a little washing and chopping. if you love sandwiches, have them open faced most of the time. that doesn't mean you can't have two slices sometimes, but if most of the time you have them with only one, that's going to save you about 100 cals every time [unless you eat one of the really low cal breads]. cutting your portions down is another easy way to go. and i don't mean have 1/4 cup instead of a cup, i'm talking have 7/8 cup or 3/4 cup instead of a cup. have seven ounces instead of eight. use two teaspoons instead of a Tablespoon. little cut backs don't look like much on their own, but they add up over the course of the day. and if you're having a problem lightening something, bring it to the messageboards and ask for help. you'll get tons of great ideas and tips on what has worked for other people.
Fitness Minutes: (15,095)
9,707 1/19/13 3:35 P
First, stop looking at that long term goal. You've got a long road ahead of you, and it will take time, but you WILL get there.
A journey of a thousand miles starts with a single step... so start by taking that step.
Make small, sustainable changes. Rather than worrying about the 150 lbs you need to lose, focus first on the next two. you don't start out running marathons, do you? No! You aim for first 1 mile, then 2, then a 5k. Then a 10k.
You build up to it!
Aim for 10 minutes of exercise a day.
Aim for losing 2 lbs per week.
Aim for getting half a plate of vegetables at every meal.
Aim for beating the evening munchies.
Aim for losing one inch around your waist.
Aim for swapping out an order of fries with a fruit cup.
Aim for not asking for extra dressing, or mayo, or a double whatever.
Set small, attainable, *measurable* goals. Don't talk about "eating healthier", talk about eating a cup of broccoli a day. Don't set a goal of "exercise more", aim for walking first for 10 minutes a day, then 20, then 30.
Think of it as a ladder.
Grab that first rung. Start climbing.
We're here, we're holding your hand, and we will get there *together.*
Edited by: DRAGONCHILDE at: 1/19/2013 (15:36)
1/19/13 3:33 P
Totally true. Why wait to start? The day passes no mater what so it might as well be spent in a healthy way when you feel a whole lot better. And you will very quickly, almost immediately!
What choice do you have? Either you lose, maintain or gain. The last two options will not make you happy, so take the steps to reach the first. Guess what? The time will pass - wouldn't you rather not wait to start?
1/19/13 7:13 A
I so totally agree with first checking with your doctor, and second-- setting smaller goals. It's ok to have a long-term goal of 150 pounds, but what will get you going and keep you going, is short-term goals. One month or 5 pounds, say, to start. Break the whole thing up into 5 or 10 pound goals. Set up some rewards for yourself, for reaching those smaller goals. Come up with a plan, to reach those goals. To start, just pick 2 or 3 little things that you think you can do fairly easily. Like, drink more water, get up and do 10 minutes of some kind of exercise (just taking a walk is fine, or spending 10 minutes hopping around with your child), track your food. You don't even have to change the way you eat, to start-- just getting it all tracked so you can see how you're actually eating, is eye-opening enough.
Then next month, you can add to what you're doing. Eating more vegetables. Skipping the empty-calorie snacks. Doing 5 more minutes of exercise. It is much easier to focus on a short-term goal, than to look at only the whole big picture and wonder how on earth we're going to get there. We're going to get there one step at a time.
Edited by: MISSRUTH at: 1/19/2013 (07:14)
Fitness Minutes: (40,273)
25,544 1/19/13 4:37 A
I would be inclined to make an appointment with your Dr and tell him/her what it is that you are planning on doing. It may be that there is something medical going on which has contributed to your weight gain. Things like Hypothyroidism are very common and can be easily treated. A simple blood test will reveal if any of a number of conditions is the main culprit.
I know that it seems rather daunting, but my mindset wasn't so much that I had to lose 'x' amount of weight, but rather that any weight was a lot better than none. My dietitian told me my (HER) goal, and I didn't believe that it was attainable, because I had always eaten really healthily, and in a range that she acknowledged that the Dietitians here often put someone on to lose the weight, but in fact, I was gaining! I thought that she was C-R-A-Z-Y!! Anyway, 16 months on and I had lost just over 50lb. I really enjoyed the new me, and sat there for a year savouring it, before deciding to move on down again. I am now at MY goal weight, and have been for a long time!
IF you make the changes gradually, and give your mind/body a chance to get used to the changes before adding something else to the mix, then you will find it a lot easier than you think. The changes don't mean "cut out a food/drink' or starting to do tons of exercise. If you drink soda regularly, just reduce a couple or 3 glasses and replace it with some water. If you get no exercise now, then take your twins for a walk for 10 minutes or so. You may even like to do what I do for exercise. I put all my groceries and laundry away one at a time. It is amazing how much extra walking you can get in, and remember, every little helps! Also, doing this it doesn't seem like work, but it also doesn't seem like exercise, and as far as I am concerned, that makes it a win/win situation :-)
Apart from that, IF you must make a certain figure a goal, just go down in small increments of 5-10lb.
Good luck - I am sure that you will be able to achieve this! Take care, Kris
It's all about what you tell yourself. I would start by saying "I want to loose 10 lbs". When you get that done find yourself a non food reward. then work on the next 10 lbs. take small steps until you reach your goal. you can do this.......
Fitness Minutes: (8,444)
119 1/18/13 11:48 P
Give yourself one month. Eat right, exercise when you can and let yourself be proud of what you have accomplished! That is what my friend told me 6 weeks ago and I did it. In one month time I've had ups and downs, but I'm proud of what I've done. I'm sure after that one month you'll feel better about yourself too. Trust me, it goes by fast! After that month you'll notice small changes in your body. I know I have. Also you came to the right place. Sp is great support! If you can handle having twins, you can handle anything! Keep your head up!
Fitness Minutes: (0)
1 1/18/13 11:25 P
I am 23, and the mother of twin boys. I have gained 150 pounds in the matter of 3 years! I see the long term goal and I see it's gonna take me so long to loose it... How can I stay motivated if I feel defeated before I even start #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.