Fitness Minutes: (425)
27 3/12/14 1:13 A
It's haaaaarrrrddd. I feel intimidated by the gym... but I can workout in my own house, so I bought some workout DVDs - including DDP Yoga. I start them tomorrow.
As to making changes to your diet, I agree with what previous posters have said and I will use the term "baby steps." For me, I cut out fast food, mostly - if I do go, I research ahead of time and get the healthiest option... ie: at Taco Bell, I'll get 2 Steak Fresco Tacos. At Wendy's - a Baked Potato and a Small Chili. Chick-Fil-A's Grilled Chicken Market Salad is delicious and reasonable - just leave off all the "extras" and keep the dressing on the side - I dip my fork in it before stabbing the salad.
Second - I identified my trigger foods. And well, I eliminated them. I no longer purchase potato chips - because I know that I can sit there and mindlessly go through an entire bag. Same with Soda - I could drink 2 Liters of diet soda a day. I replaced them with healthier options - potato chips got replaced with fresh veggies and hummus and Wheat Thins/Triscuits and Laughing Cow Cheese.
Remember, every journey of a thousand miles starts with a single step. You can do this!
Fitness Minutes: (8,732)
201 3/11/14 10:47 P
First I would say you are just beginning and it's very normal to feel that way. I remember when I just started, it is difficult to change your habits in just a few days . It takes time to figure out what kind of changes you have to come up with , why? because everyone of us is different in many ways so we have to figure out what do you feel more comfortable with taking things one by one. Many things to look at for the first time , things you never thought about. I am trying for four years to loose weight, which is our first thought in our mind. Well, finally now I see which foods make me feel good , satisfy, and healthy for my body. Eating the right food not only help you loose the weight but give you an all around feeling of well being and strength , come to find out , that is the most important thing. The one most important thing we all have to do is stick with it. It also helps depression . takes another definition.
you know... maybe meal-replacement bars and tv dinners have a place... and i suppose they would simplify the whole process of making food choices....
but i'm not sure it's a route I would have ever succeeded on.
For me, well, the first step I took was to eliminate the obvious junk foods. For me, it was the fast-food pressure-fried chicken and fries (oh, i ate so much of that.......... and some days I can't quite believe I don't eat.. and don't crave... it anymore). I knew that it was wayyyyyyyyy too many calories and wayyyyyyy too much fat, salt, calories, carbs. It was a no-brainer. So I stopped with that.
Once I stopped eating the "A&W 2 piece junior chubby chicken meal" several times a week... I had to replace it with *something*. Maybe my choices were good, maybe they were mediocre... but they were a darn sight better than the 1200-calorie fast food lunch.
I guess what i'm trying to say is... as a first step, go for the "low hanging fruit" - the obvious things - the things you KNOW are working against you. Maybe it's the fast food drive-thru. Maybe it's the family size bag of doritos. Maybe it's the donuts in the lunch room at work. There will be something that you "regularly" imbibe in... that you KNOW, that is OBVIOUS, you could and should live without.
Eliminate that. And put some thought into what you could replace it with, that was more in line with your health and weight goals.
Step 2: find replacements that you LIKE. Do you LIKE protein bars? If so... ok maybe they are a good option. Me, I don't care for them too much. So I have found other things that I DO like... to replace the things I knew I had to eliminate. *I* like hummus. So I'll often toss an single-serving hummus and some sliced veg into my lunch bag. *I* like egg fu yung - so I make it for breakfast. It's much easier to give up the "bad habits" when the replacement-habits are things you actually like. It's REALLY HARD to give up bad habits when the replacement habit is something that you don't like! If I'd had to give up Chubby Chicken in favour of cottage cheese and limp celery, I would NOT have succeeded. But replacing it with sushi... ok. That I can do. Replacing it with mediterranean lentil salad or a spicey black bean soup... ok. Find things you LIKE. Use them to your advantage. It will make the process easier. It will make the process possible.
Please, let me introduce you to my friend Hope. First she says, You need a ((((HUG)))). Now, didn't that feel good? Then I dry my tears and look for hope. She tells me, "The past is just that. It passed behind you and you have a brand new future right in front of you. For the next 15 minutes, just think about how nice it would be to have your life in your own control. If it were true, would you feel safe? Would you be proud of yourself for regaining control? Would you feel hopeful? Would you feel less scared? Would you feel more powerful? At the end of that 15 minutes, look back. Wasn't it awesome to feel that way? Would you like to feel more of that? If you could do it for 15 minutes, do you think you could do it for another 15 minutes? Are you willing to try to feel that way for another 15 minutes? You can string those 15 minutes out for the next 3 hours. But then what? You'll be wanting to eat soon. Don't be afraid. You can do it. You have already done it? What was the last healthy meal you ate that you really enjoyed? Could you make it again? Are you willing to put out some effort to make that happen? If you eat a healthy meal, you will be ready to start buying your life back 15 minutes at a time." That friend of mine, Hope, really know how to pick me back up and make me fearless just for today. If you are having a bad day, remember, you are worth it. You deserve to feel so much better than this. Let this be your new beginning. Im so glad I have Hope on my side. If you need her help just ask because she always says, YES!
I'm a teacher too and struggle with the whole water issue. I do have another teacher across the hall that can peek in my class if I really have to use the restroom...is there anyone like that in your situation? Also, I can relate to the depression issue...a daily struggle for me too. I am getting help for that but it is still a problem. I let the scale affect my mood so much. I've got to stop doing that. Anyway...good luck...
Fitness Minutes: (1,880)
72 3/10/14 7:11 P
Start with a walk even if itís only a block. I hate gyms unless itís weights. Enjoy the outdoors and try and get out for a few minutes everyday. Donít do bars they usually have too much sugar and high calories, itís ok to do the tv dinners and then add some fruit and veggies to it. My husband and I always have a stock of some yummy tv dinners just in case we donít have time or left overs for our lunches. Pick a day when you know you have a half hour and make meal plans if you can or measure out healthy snacks (almonds, 1oz. Cheese, even something bad for you if you want) when it is measured out your less likely to overdo it. I have a nine month old and if I have to I put him in his highchair with his snacks and make mine for the week. You should leave a little wiggle room per week if you know you canít live without something. Mine is cheese so I buy the yummiest I can find and bought a cheap scale at target (5bucks) and measure it out. I also always need coffee in the morning (nine month old remember) so I premade mine for a day or two and count ever calorie so I know where I need to cut. Start small and work your way up. Maybe cut out fast food this week, add in 8 cups of water next, add more veggies the following, etc. small steps are much easier. My favorite thing so far is setting up a challenge so I can see in the end I did 5 workouts this week versus 4 last week.
Fitness Minutes: (34,225)
22,350 3/8/14 11:31 P
When I looked at your Photo, if this pretty much where you are now with your weight, I don't see someone who is overweight, let alone the need to hide. I really suspect a lot is more to do with your depression than your weight.
Are you having active treatment for the depression ... medication and/or therapy? If not, it would be really worth making an appointment with your Dr and discussing this with him/her. It may be that treatment in some form is indicated. If you are on meds, then it might be that a medication review is in order.
Getting exercise - particularly a walk outside in the daylight re the Vitamin D - and getting good nutrition, ensuring you are getting enough lean protein and plenty of fruit/veges, particularly dark leafy greens - is important for helping those with depression.
Where it comes to a Gym, just remember that a lot of people who are there once had weight issues themselves. They won't be looking down on you. You never know - you might develop some friends from there, too :-)
Just remember that you don't NEED to go to a gym for exercise. If you work, either park your car further away in the car park, or get off the bus a stop sooner, OR if you can, walk to work - even ride a bike.
You can go for a quick 10 minute walk during your lunch break - do some squats while waiting for dinner to cook. OR you could do what I do - put my groceries and laundry away one at a time. You can also do chair exercises while watching TV.
As far as food is concerned, you are best off to prepare your own food. If you find it overwhelming to start with, think simple dishes. If you have a crock pot (slow cooker) make good use of it. Chuck your veges and meat (if you eat it) in the crock pot in the morning and it will be ready to eat when you are ready. Have some veges on hand for a quick salad, and perhaps some meat from a deli, or if you work, pick up a hot rotisserie chook on the way home and add the veges to it.
Frozen meals are all very well for an emergency, but they fall way short in a lot of ways, nutritionally and cost.
SOME bars are fine to have in your handbag for an emergency when you are out, but make sure that they are a healthier version of what is available. Just check the nutrition label. If you don't eat it, it is always there for when you DO need it.
Where it comes to "perfectly balanced" you don't have to be a perfectionist with food or anything else. SP uses a range for fats/carbs/protein, and the range is fairly generous.
Finally, as has already been mentioned, rather than thinking you have to do it all now, just pick one or two things that ARE manageable and focus on that until your mind/body is used to the changes.
Good luck, Kris xxx
Fitness Minutes: (35)
3 3/8/14 9:14 P
It's as if you know me because the "all or nothing" mentality fits me to a tee! And you are right because I'm trying to do everything - eat clean, eliminate all sugar, drink the water, exercise every single day and then when I don't do one of those I feel like I failed. I have lost weight in the past so I'm not new to this, just new to struggling so much for results. My schedule this year doesn't afford me the ability to drink lots of water during the day as I'm a teacher and there is no one to watch my class when I am with them from 7:30 to 11:30, then again from 12 - 3. So that's been frustrating. I will take your advice and do the best I can w/o trying to be perfect and I will definitely take your advice about the gym and not assume everyone started out fit. So before I run out to my classroom tomorrow, I will go to the gym first. My baby steps will be to increase my water some, avoid the tv dinners at night plan. and try to have a salad every day. Thank you for the encouragement. It really helped a lot.
Fitness Minutes: (220,300)
21,521 3/8/14 3:45 P
Welcome to Spark People ! 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.
Here's a thought you can use to motivate you when you go to the gym. When you're on the elliptical or in a class, look to the left and look to the right. That thin, fit people next to you might have been overweight themselves at one time. You're assuming that all the thin people at the gym must have been born that way. NOT TRUE !!
You'd be surprized how many fit people were once overweight. Me for one. I can't tell you how many people come up to me and say,"you don't know what it's like to be fat". Beg to differ. Yes I do.
You can't change the past, but you CAN influence and change the future. Spark People encourages all its members to start with some simple changes first. Don't try to do everything at once or you will end up frustrated. Set some simple goals. 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 used to regular exercise, 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 these goals then you set new ones.
And that's how you begin to learn a healthy lifestyle. What to eat ? Do you really want to eat TV dinners all your life ? I sure wouldn't. there are lots of ways to make your meals more healthy, but start with some simple stuff first. Why not start by eating a couple extra servings of veggies each day ? Why not start by drinking more water ?
Take baby steps literally and figuratively. No one ever became a healthy eater overnight. It's impossible. If you want to become healthy, you need to start with some simple changes first.
So, I ask you, what do you think are some simple things you can do this week to make that week a little more healthy ? not perfect, just a bit more healthy.
Fitness Minutes: (35)
3 3/8/14 11:31 A
I am struggling to get motivated this time around. I know some of it is depression because I've got this weight to lose and because my recent efforts haven't worked. I have a gym membership but see all the thin people and that makes me feel worse about myself and then I don't want to go - especially w/o results. I'm discouraged with the food because I am struggling to make it perfectly balanced. So I'm thinking I should just simplify with bars and tv dinners? I am so confused I don't know which way to turn any more. How do I get my motivation back?
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