I will echo what most of the folks here said: start small. From looking at your Spark page, you are trying to do it all with tracking your food, staying in your calorie range, cardio, and stregth training. So which one of those is easiest for you to do. Pick just one and focus on that. For me, tracking what I eat has been so important. First, there is little excuse not to do it. I almost always have a computer close by at home or work and I have a smart phone. It gives me a reality check on the choices I make. Most days I am in or close to my goal. If I didn't track, I am sure I would be way over. Many days I am way over, but I keep tracking.
Although drinking more water is a small and easy goal to start with, I think its focused on too much on SP.
Fitness Minutes: (30,271)
2,023 9/10/12 11:25 A
"I psych myself up and then decide it's too hard and I'll never succeed. I give up before I even start." So many of us have been there. That's because we were doing it wrong!
I'll lay you odds that you are like I used to be: you jump in whole hog and try to deprive yourself of all goodies and view diets as something your are either "on" or "off." Who wouldn't need to psych themselves up for such a tortuous task!
Diets. Don't. Work. If they did, why would so many people be overweight? No one can stick to something so austere and regimented - plus, they don't teach you how to eat so you don't regain the weight. I know...I've lost about 50 lbs twice and regained it back (and then some).
Once I accepted that it's lifestyle and not diet, things began to fall into place naturally. I'm not saying lifestyle vs diet w/ be easy-peasy - you still have to work at it, but it really shouldn't be torture. If it is, you need to change things.
Find out what your key areas are to work on. For me, it was portion control. What an eye opener to buy a food scale & start using it! Also, deprivation makes me cranky. So I make sure I eat in a way that I don't feel deprived, otherwise, I'd chuck the whole thing! I eat tons of veggies & fruit each day (something I never thought I'd do) as that allows me to have regular treats and not suffer ill effects. Example: I didn't eat a bare, sad & lonely-looking 1/2 cup of plain cottage cheese; rather, I added to that a gob of blueberries, some almonds, cinnamon and honey (all measured & tracked) and had a wonderful meal! It was sooo delicious, there was no way I could feel deprived! Be creative; work with yourself and not against yourself.
I was terrified of the scale - I just didn't want to see those big #'s or have more drama. Aside from the first weigh-in to get my calorie allotment from Spark, I haven't set foot on a scale and it really works for me. Clothing fit w/ tell you what you need to know.
I also ate mid to high on my spark range of calories, and sometimes over. Hey - even if I went over a bit, it was still way better than I used to eat and if it took me a few days or weeks longer to get where I wanted, that was fine by me. I got there just fine anyway.
As for exercise, again, don't go nuts - just do what you can & build on that. Most people can't see themselves exercising for hrs each day; that's just not realistic and you don't have to. Thirty min a day is something most can manage. Some cardio and some weights.
Like the others have said: start slow. Accomplish a few things and let your 'success snowball' build to help get your confidence up. The key to building confidence is accomplish tasks - no matter how seemingly small.
Lastly, sometimes, if we passively wait to be motivated, we'll be waiting a long time. Are you always motivated to get out of bed and go to work in the morning? We don't teach our kids to brush their teeth only when they are motivated to do so....we teach them to just do it as it's necessary and will result in consequences if not done. Same thing here!
You can absolutely, without-a-doubt do this, KZ-SAMI. Soak in the success pages and Woo-Hoo posts and emulate those that are successful. That's going to be YOU!! : ) If they can do it, there's no reason you can't.
Fitness Minutes: (39,783)
1,304 9/10/12 9:51 A
Fear of failure is the biggest road block for many people. If it helps you are not alone. I am less than 2 months into Spark and at this point my success pushes me to work as hard or harder. But, those first few days and weeks were very low keyed and a lot less complicated. I had actually lost 10lb before spark just by watching portions and walking more. The point is you do not have to start out complicated. Just do simple diet changes and try to do 10 minutes of activity 3 times a week. Anything to get some results. Everything I have read and my personal experience is that the first few pounds are the easiest. Get set on those and let that success push you along. Good luck.
Fitness Minutes: (8,782)
332 9/10/12 8:34 A
It helps to just take things one day at a time, too. One day you might think, "This is useless, it's too hard, I want to give up!" but if you can just make it through that day the next day becomes a fountain of opportunities and you can start all over again. Good luck! Have faith in yourself!
Fitness Minutes: (33,224)
21,849 9/10/12 5:33 A
Hi KZ-SAMI - there are many who are in the same position as you, but HAVE managed to find something to get them on this journey.
For most people, the best way to properly get on the healthy lifestyle journey is make make SMALL goals, not big ones. Don't bite off more than you can chew - literally and metaphorically speaking. Just start with baby steps, changing only one or two things to start with, and only when your mind/body has gotten used to the changes, add something else to the mix. It might be something as simple as replacing SOME soda/juice with some water, and playing for 10-15 minutes with your children. (good exercise but it won't seem much like it.) It doesn't have to be hard-out rough and tumble stuff either. I get the bulk of my exercise by putting my laundry and groceries away one at a time. If you put on some favourite music, perhaps a bit up tempo, and walk has briskly as you can, it won't seem like work, but better still, it won't seem like exercise. If you get too tired or sore, you can pause what you are doing, and continue later.
There are lots of ways that you can start this, but if you really CAN'T find something to motivate you (and there are tons of motivational articles in the Healthy Lifestyle section) then you may need a therapist to help you sort your headspace out so that you are better placed for this journey. Don't be reliant on the scales. If you eat good nutrition, get good hydration MOSTLY with water, and get some exercise, then you will be well on your way to a healthier you. The rest will follow.
Before I lost my weight my cholesterol was really high even tho' I ate a very healthy diet and got some exercise, AND was on medication for it. My HbA1c was borderline pre-diabetic. I have skeletal issues including arthritis of the spine and scoliosis. After the weight-loss my bloods have all returned to perfectly normal. I feel a lot better about my image because I can now fit normal sized clothes AND look good! You can have this, but you just need to be patient. As mentioned, your weight didn't go on overnight and it won't come off that way. Another thing to remember is that there is no short cut. We must ALL start at the beginning, and work through to the middle before we get to our ultimate goal.
Good luck on your journey! Kris
Fitness Minutes: (213,750)
20,966 9/10/12 5:13 A
Hi, KZ-SAMI !!
Even though you've been with Spark for a while, I'm going to recommend to you what I do to all new members. Don't look at good health or weight loss with an all or nothing mentality. If the only healthy thing you were to do for yourself was to drink 8 glasses of water today, that's still a step in the right direction.
Start with some simple changes you CAN stick with. Don't try to do everything at once or you will end up frustrated. Set some simple goals. 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 used to drinking 8 glasses of water, set a goal to drink 2-4 glasses each day for one week. If you've not used to regular exercise, set a goal to take a daily walk even if it's for only 10 minutes. Once you've achieved those 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. You can't change the past. But you can influence and change the future. all is takes is that one small change. Because one small change will lead to another and another and another. before you know it, all those small changes will add up into one huge accomplishment.
You are NOT alone. Have you ever read the daily spark blogs or blogs by member INDYGIRL ? At one time, she weighed over 460+ pounds. Two years later, she's lost over half of that weight. There are many other members who've also lost the weight. You can too !
But you have to start slowly. Don't look at having to lose 100 pounds. That will seem overwhelming. You start the way INDYGIRL did, with that first five pounds. read her Spark Page.
Remember, don't think diet. Diets don't work. You have to think lifestyle change and change takes time. Thus the need to be patient with yourself and your body.
If you need support, the Spark Community will support you.
Fitness Minutes: (0)
9,587 9/10/12 12:57 A
Have you tried the SparkPeople Fast Break program? It's a way to get started without being overwhelmed by how much work it is to change your life to lose weight. It worked for me.
You start with only one or two goals. You work at these goals until you make them habits. Then you set new ones. Because you can start with little goals, like drink more water or track (but don't reduce) your food intake, it's not as scary.
Remember that it took your whole life to develop the habits that got you to your current weight. You can't expect to develop a bunch of new habits in a month. It's going to take time. A lot of people want to lose all the weight right NOW and try to jump right into a crash diet. That won't last.
Good luck and welcome.
Fitness Minutes: (2,949)
92 9/10/12 12:12 A
I might suggest the book "the Beck Diet Solution" . Maybe they have it at your local library. This is not a diet but a book that teaches you how to change your mindset about dieting. It can be used with any diet including the liestyle change of sparkpeople. It has helped me some but I am still awork in progress so I don't want to say it changed my life or anything. It just helped me see some of the sabotaging thoughts I had about what it takes to lose weight.
Just keep in mind why you want to lose weight and why it is so important. Make sure you repeat it to yourself many times a day. It is hard but being sick and tired all the time is harder.
I think the most important thing is not giving up. If one gives up then it will never happen. Keep trying one day you will succeed
Fitness Minutes: (3,415)
239 9/10/12 12:05 A
I don't know where to start. I don't normally post but I am desperate for some help. I really don't know if there is anyone out there who will understand but I figured this was my best chance. I weigh 335 lbs and am 5'6''. I have health problems due to the extra weight. I have two small children that I can not keep up with. I have so many reasons to lose weight. I know what I need to do and I think SP is awesome. Problem is I just don't do it. I psych myself up and then decide it's too hard and I'll never succeed. I give up before I even start. I know if I can just get some momentum going I'll probably start to cruise but I keep tripping on the first step of the staircase. I have no idea how to get my head in the game. I'm begging for any advice you can give. Thanks in advance.
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