Fitness Minutes: (28,902)
474 4/2/13 8:16 A
Good morning all,
Thanks for the encouragement!!! This week has been so much better. I was really down in the dumps the past few weeks.
I think my problems compounded when I started training for my marathon. I had NO CLUE about how important the impact of my nutrition was in regards to my long distances. Since then I have switched just to just doing the half marathon next month. I did a HM in October and absolutely loved it!!!
I think that I have pushed myself way too hard, and I am learning to not beat myself up about stuff too. I need to learn to cut myself some slack. so-to-speak.
Thank you again for all of your encouragement and taking the time to read my post!!! Hope everyone has a wonderful week!!! :-)
Fitness Minutes: (11,677)
59 4/1/13 11:23 P
You are amazing in many ways. We all have motivation problems sometimes, maybe it would help to appreciate the good about you for a little while and think about why you deserve to be healthy. Missing workouts, even gaining weight, does not make you a bad person. You are worth being healthy and you are worth having a long life. Good luck on your path!
VERY well said, Jimbunny!!! The physical exercise always seems to get me going,too..There really is something with that mind body connection!!!
Fitness Minutes: (7,465)
111 3/30/13 10:39 P
I think what i would say is that EVERYONE has cycles. Like emotional, motivational ones--no matter what it is you are going after--whether it's weight loss, building finances, cementing a relationship, etc. Be kind to yourself. Realize that you have been lucky to be in a good period prior to this current one. This is normal not the end of the road or the beginning of a failure. Recognize that KNOWING yourself is going to be one of your greatest tools. If you know yourself, you will find it easier to put yourself back on track. Be kind to yourself that maybe it won't happen immediately. But find ways to reconnect with what made you motivated before and new ways to motivate yourself. My two best suggestions both have to do with exercise, which if you ever look at my past posts doesn't make much sense--because I usually say to people that are motivated but low on time or just starting or overwhelmed to focus on the eating. BUT in the case that you"re trying to reconnect with yourself and your goals, I honestly believe in exercise. The mind-body connection is NO lie. You just feel better which puts your mind into the right space to re-commit. Also finding a new type of exercise is super motivating. Yesterday, for me, the treadmill was boring. That happens to me. Or bike or whatever. But I'm NEVER bored playing tennis. Some friends of mine play beach volleyball twice a week--that would not be boring. Even horseback riding, which doesn't really burn calories like we may want, helps you reconnect to the physical part of life. My other two suggestions are to be social, show off your results & be motivated by living the life you were dreaming of before and while doing all that hard work to lose weight. It's hard to do it for some people (me for sure) but live in the moment--i think it will help and social parts of life re-inforce that. Lastly and I'm serious, be into clothes. Another part of the fantasy of what you wanted to achieve if you're like most women. Sometimes once a goal is reached people don't know what to do next and they kind of end up sabtoguing what they've achieved or not really enjoying it fully. Kind of like the same reasons why some people hesitate to start pursuing a weight loss goal. I'm impressed with what you have done. It must have taken a lot of dedication. Make sure you enjoy it now--that should spark some motivation.
Edited by: JIMBUNNY at: 3/30/2013 (22:46)
Fitness Minutes: (0)
55 3/30/13 7:27 A
Just an afterthought...
I saw a figure quoted recently, in Runner's World I think, that seemed pretty plausible to me: 15% was the limit given for how much you could cut your calories safely in order to get to be a lighter runner without messing up your marathon training. I would imagine that the same applies to half-marathon training - if you replace around 85% of the calories that you're using up, you will still lose weight, but you won't get all burned out, and compromise your training, and have to cope with crazy hunger attacks. 85% of your needs is just a smaller number when you're going for a half-marathon.
I try and ease off a bit more on calories on days with very light exercise or long slow exercise and to refuel properly on days when I go a bit harder. But I'm still new at this running business - I thought I might be ready for a half-marathon in April, but I've decided to stick with the 10k distance for another few months and get a few more of them under my belt first.
Fitness Minutes: (0)
55 3/30/13 7:16 A
Maybe you should get your iron levels checked. When you run, you squash a few red blood cells on every landing and your body needs extra iron to keep making new ones. And you lose some iron in sweat, and through the process of breaking down muscle on tough runs and building it up again afterwards. If three-quarters of the calories you burn every day are coming from a balanced diet and one-quarter are coming from fat stores, your nutritional needs might not be completely met without supplementation (I'm not going to attempt the maths on whether you need extra calories as well - it's certainly possible.)
I have been low on iron at times in the past year - typically because a fifth of my calories were coming from my fat stores and sometimes up to another fifth from foods with little nutrional value (cake etc.), so only 60% were coming from a balanced (but mostly veggie) diet, and that wasn't always balanced in terms of how I was combining foods at particular times (coffee blocks iron absorbtion, for example, and I often eat my high-iron foods at breakfast along with a mug of coffee.)
ALL good ideas!! I think trying a different exercise would be in order here....Like a group Zumba or card class! The music and people you might meet really would give you a boost!!,Also, make sure you are putting rewards in your program....You sound like you might be making things too hard on yourself...Be kind to your body by getting a massage or buying some body lotions,etc....You can do it!! You need to be your own cheerleader...We all do this to ourselves..We try soooo hard..and get exhausted!! Take a breath, slow down, and treat yourself like your best friend!!!
Fitness Minutes: (216,525)
21,152 3/30/13 6:11 A
If you find yourself craving more food, it's probably a result of the training you're doing for that half marathon. If you're cutting calories in an effort to lose weight, combined with training for a half, it's no wonder you're feeling more hungry. Now that you've increased the amount of exercise you're doing, your body is craving more calories for fuel to be able to run.
You don't have your food diary posted. So, I don't know what you've been eating or how much.
But let's say you've been eating 1400 a day in an effort to lose weight. Now, let's you burn 500 calories running for 60 minutes. Deduct that from 1400 and that means you're only netting 900 calories a day ! That's definitely not enough calories to sustain a healthy woman's vital organ functions as well as any extra exercise.
I know you're upset because you've regained some weight. however, if you're going to train for a half marathon, you have to make sure you're eating enough to fuel your runs as well as make sure you have more than adequate calories to keep your heart, brain and other vital organs working properly too. Some of your fatigue may be a result of not eating enough.
Women are stuck in a catch 22. We want to lose weight, but if we don't eat enough, that messes up our bodies too. You have to make a decision. You have to decide if you're going to train for the half marathon or lose weight. Because if you try to lose weight, you may not have enough calories to fuel your runs. Any athlete will tell you that the food we eat does effect our performance.
What to do ? Do you enjoy running ? Are you running because you find it fulfilling or are you doing it because you think it will help you lose weight ? If you're doing it for fun, keep doing it. If you're doing it because you think running will help you lose faster, then you need to find a different challenge. Perhaps the extra running on top of wanting to lose weight is causing you some frustration too.
just a few thoughts.
Fitness Minutes: (28,902)
474 3/29/13 10:05 P
Thank you for the input and encouragement!
I actually joined Sparkpeople in July 2011. Since then I lost almost 80 lbs back in October. Like I mentioned earlier, I've gained about 20 of that back.
At first I thought that my burn out and lack of motivation was because I had been really stressed out from my job. I have started a new job this week though. In addition, I was actively training for my first marathon. But then I decided that I would just do a half and not a full. I feel like I'm not ready for a full marathon yet. I feel like I made the right decision, but that was really tough and I've been bummed out about it.
As far as my eating, I feel like I'm being almost tormented between what my mind says I should eat and my cravings. That's been so hard. When I've been stressed or upset or bored, those cravings come out in full force. After I joined Sparkpeople, there were certain habits I cut out including certain foods I cut completely.
Somewhere I lost my joy and excitement on my path to a healthier lifestyle. I think a lot of my problem is feeling like I have no time. I feel so busy! And when I do have time I just want to go home and rest and relax.
It feels like it's been such a battle lately, and it makes me so tired and discouraged.
Thanks again for listening.
Fitness Minutes: (216,525)
21,152 3/29/13 1:10 P
Hi, HEATHERM4444 !!
If you're having problems with motivation, 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.
Perhaps the reason you feel so overwhelmed is because you're trying to do too much too soon. No one ever became a healthy eater overnight. it's impossible. that's why Spark People encourages its members to start with some simple changes first. Example, if you're not 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 getting any regular exercise, set a goal to take a 30 minute walk each day for one week. Once you've completed these goals, then you set new ones.
And that's how good health starts. It doesn't start with "all or nothing". it starts with a few simple changes we can stick with.
Let's talk exercise for a moment. you say you can't get yourself motivated. Exercise should be FUN. because when we enjoy doing something, we look forward to doing that something each and every day. So, whatever it is you're doing for exercise right now, it's not working. You need to try something else.
Do you like walking ? If so, why not start your exercise routine with a daily 30 minute walk. Cardiologists will tell you that taking a 30 minute brisk walk each day can reduce your risk for heart disease by over 30%. Not bad for a 30 minute walk. If you find it too difficult to walk for 30 minutes, then walk for 10 minutes. Walking for 10 minutes three times a day still adds up to a 30 minute walk. You can break your workouts up into shorter segments and still get all the benefits. You don't have to exercise for hours to lose weight, but you do have to have to get in some exercise as well as be mindful of what you eat.
You can't outrun a bad diet with exercise. If you want to take the weight off and keep it off, you need to eat right and watch your portions.
So, let me ask you, what simple goals are you will to set for this week ? Don't start on monday, start today. Are you willing to drink 2-4 glasses of water ? Are you willing to take a 30 minute walk ? Are you willing to eat a couple extra servings of veggies ? If so, then you have started your journey towards a healthier lifestyle.
You have to find out what makes you tick and set up a program that fits you. I know I love fries and burgers but in order to reach my goal I had to let it go. So now, I only eat out once a week. I know that if I dont change I will develop diabetes and I am also tired of not being able to wear what I want! That is what makes me tick and I set up my own program based on what I like! Good luck!!
Hi, Heather. First, I think you need to face the scale and accept it, and be very glad that you are stopping it in its tracks. This is where you are, and this is where you need to start over. Be thankful that you have come to the point now that you are ready to get back to it.
If you got burned out, I think you need to rethink what you were doing. I've actually lost 125 lbs, and I started out by making changes to my daily habits that i could live with. When I reached my goal, there was nothing to run to that I couldn't have before because I didn't deprive myself of the foods I loved before. If you got burned out on exercise, spend some time thinking about what you enjoyed doing and what you didn't. Come up with a plan to just start out with a couple of things.
Plan your day in advance. Plan to eat meals and snacks that you enjoy that fit within your calorie range. Plan to do some sort of exercise that you at least don't hate doing. Plan it, and do it. Just do that one day. Then do it again. This is meant to be a change for life, so it is critical that it's sustainable.
By the way, that verse in Isaiah is one of my favorites. Here's another one for you: "But he said to me, 'My grace is sufficient for you, for my power is made perfect in weakness.' Therefore I will boast all the more gladly about my weaknesses, so that Christ's power may rest in me." (I wouldn't ordinarily quote Scripture in here, but since you have a verse in your signature line, I felt free to do so. I'm praying for you.)
Fitness Minutes: (0)
55 3/29/13 8:48 A
My gut instinct is that you should try and get back on track in terms of exercise first, that will make you want to eat healthier and maybe also give you the energy boost you need to fix yourself healthy food, track it and so on. My diet goes haywire when I'm not getting enough exercise, and then sorts itself out when I am.
So... why do you not feel like exercising right now? If you can put your finger on the problem, you'll be half-way to solving it.
If exercise physically feels too tough, try something more gentle or slower for a while, or cut down the number of times you exercise per week to something more manageable. And maybe sneak in more non-exercise activity (like doing your shopping by bike) instead of formal exercise some days. Or just take a week off, decide not to feel guilty about it - maybe you need a week off - and then start back in with renewed enthusiasm.
If exercise feels aimless or pointless or boring, try setting a goal, finding some specific thing to train for. An event, or a random goal of your own. Or try a different kind of exercise - maybe something like swimming instead of whatever you normally do.
If exercise is just hard to fit into your busy day, grab every opportunity you can to take the stairs instead of the lift etc. and try to schedule in some exercise a few times a week by putting it in your planner and making it sacrosanct.
Or is it something else?
Edited by: TURQUOISEBIKE at: 3/29/2013 (08:49)
Fitness Minutes: (28,902)
474 3/29/13 8:11 A
Good morning all,
I am having a really hard time right now. It is really hard to make myself exercise, and I eat pretty much whatever I want and don't keep track of it. I was doing really well, but have been struggling pretty much since Thanksgiving, and it just keeps getting worse. I dread weighing myself, and I know I've added inches and probably gained around 20 lbs since my lowest weight in October. I have been really discouraged, and it's like I've sort of given up on myself or something. I don't want to go back to being so overweight like I was. I really want to take better care of myself. I guess I got burned out somehow, and it is so hard to pick myself back up again. I have been really down in the dumps about it, and I really need some encouragement and advice. I need help.
Any encouragement or advice will be welcome. Thanks for reading my post! :)
SparkPeople, SparkCoach, SparkPages, SparkPoints, SparkDiet, SparkAmerica, SparkRecipes, DailySpark, and other marks are trademarks of SparkPeople, Inc. All Rights Reserved.
SPARKPEOPLE is a registered trademark of SparkPeople, Inc. in the United States, European Union, Canada, and Australia. All rights reserved.