Fitness Minutes: (32,843)
21,659 1/15/13 4:05 A
Don't ever think that you are weak. If you were, you wouldn't have come here in the first place!! Secondly, you CAN win this battle - just plod on and make these positive little changes, and I can guarantee to you that you WILL get there :-)
Thank you, these replies are so helpful, informative, and encouraging!! I usually plan my meals ahead, but I had a spontaneous change of plans early in the afternoon, and I ended up being away from home, internet, and my choice of foods for 2 days straight.
It took me an effort to collect myself. I was really scared that the feeling of helplessness and failure was back again after quite a successful start. It's not just about food, it's about the fact that I felt like I am just too weak as a person and will never win.
Fitness Minutes: (210,485)
20,735 1/14/13 10:37 A
According to your page, you've been a member of Spark People for one month. Let me say that NO ONE ever became a healthy eater overnight. It's impossible. Remember, you're trying to change habits learned over a life time. That's not going to happen overnight, a week, a month or even a year. Change takes time. Thus the need to be patient with yourself and your body.
It took me one year to lose 50+ pounds. If you compare what I ate then to what I ate now, you'd be surprized at the difference. I have spent years learning about good nutrition and I'm still learning.
The fact is, learning how to eat right really does take a lot of time. That's what the diet books don't tell people. They don't tell people that taking the weight off is one thing, keeping it off is another. Good nutrition is what helps a person take the weight off and keep it off. However, learning good nutrition takes a very long time.
There are a lot of resources out there. First, I'm going to recommend that you start reading some of the Spark articles on nutrition. I'm going to start you off with these.
There are a ton of different books out there. You might want to pick up a copy of the SPARK. You might also want to consider this book by Walter Willett (Harvard School of Public Health) called Eat Drink and Be Healthy. It's not a diet book. It's a book that will teach you the basics of nutrition.
Knowledge is a powerful tool to help you lose weight. Don't beat yourself up because you're not perfect. You don't have to be perfect to be healthy. But, you do have to learn to eat right to the best of your ability and you do have to learn to watch your portions. Both take time.
Patience, it's a virtue.
Fitness Minutes: (112,042)
46,222 1/14/13 10:20 A
Educating ourselves as to what I call, "the why we do, what we do, when we do it" scenario is a big part of developing action steps to change our behavior.
Most of us have spent a lifetime making poor choices so we can't expect to go from unhealthy habits to healthy ones overnight. This is why the SparkPeople program has FastBreak goals for you to make when you join. These are simple goals that don't take a lot of effort (drinking 8 glasses of water a day, eating 5 fruits and veggies per day, etc) but can lead you down the road to healthy living.
I look at calorie counting like my budget--I don't go to the market and buy anything and everything I want/need without knowing how much money I have to spend--some is true with my diet. When I go to the store, I bring my list and I make a mental note of how much the items cost before they go in my basket. I may have blueberries on my list, but now that they are out of season, my budget will not allow me to spend $5 on a pint, so I choose another option. Same is true with our diets--if you budget for fruit ahead of time you can work almost any food into your meal plan. However, if you wait until you get home and start logging your food you may overdraw on your daily calories. It's all about planning.
I hope this helps!
Fitness Minutes: (65,916)
2,489 1/14/13 7:48 A
I personally plan out what I'm going to eat for the day the night before. Not for every lifestyle but it works for me. It may at least help you during your learning period when you're figuring out how much you can eat.
Fitness Minutes: (32,843)
21,659 1/14/13 3:26 A
You are new to this so I am not at all surprised. What may surprise you is that you are best to make the alterations to your lifestyle using baby steps. This means making gradual changes rather than a heap all at once. The gradual changes includes going down in your calories, too. By making the changes quickly, you are more likely to fall off the wagon. The slow changes kind-of tricks your mind into no really realizing that there is any difference until one day you think back to what you were doing 2-3 months previously.
I track as I go during the day. That way there is less likelihood of getting a nasty surprise at the end of the day. I also allow one day every 2 weeks to eat whatever I want. (It is best to eat toward the lower end of your range to accommodate this, tho'!) That way I don't feel deprived or bored, and because of this I have been on course for a number years. I reached my goal long ago, but I still weigh all of my food and record it.
Ensure that you eat quality protein with your morning/lunch meals, too, because it will help you to stay full for longer. Processed carbs have a habit of being chewed up and spat out very quickly which will leave us feeling hungry very soon after. Try to avoid those as much as possible - except for the occasional treats.
I keep going over my calories every time I am unable to track them as I eat (during the same day). Even if I feel that I eat less than usual and remain hungry, I come home and track the food I ate, and it's way over my limits. I just realized how bad my nutritional judgment is!
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