Fitness Minutes: (270,629)
12/24/12 10:56 A
This is a piece of advice I give to all new members and those looking to find some motivation 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 was drink 8 glasses of water today, that's still a step in the right direction.
Good health isn't "all or nothing". Every little bit really does make a difference. So, don't beat yourself up if you end up eating a bit more than you want during the holidays. that's something that happens to us all. Start with some simple changes that you CAN stick with. Don't try to do everything at once or you will end up frustrated. No one ever became a healthy eater over night. it's impossible.
That's why you start with some simple, realistic changes. 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 exercising, set a goal to take a daily 30 minute walk. Once you've achieved those goals, then you set new ones.
We want our healthy habits to stay just that, a habit. We don't want to give them up after X amount of weeks. Start with some simple changes so that they will become a habit. And don't beat yourself up because you're not perfect. You don't have to be perfect to be healthy.
Fitness Minutes: (27,816)
6,720 12/23/12 8:34 P
After having lost 115lbs over the course of 4 years, I have learned that when you fall you must get back up and go forward no matter what you feel. Many people don't get that and they quit before they learn through experience that such short term perceived set backs are really no big deal in the light of the big picture. I also learned that weight loss is not a consistent experience. My loss was more like the ups and downs of an amusement park but over the course of a year you could see the results.. Case in point, I lost about 20 lbs between January and March and have not lost an ounce since. I could panic and rip my hair out or I could run the calculations and come up with a little less than a 1/2 pound per week over the course of a year.
"Nutritional status is influenced by intake over a relatively long period of time. Short term dietary inadequacies or excesses will minimally influence long term status," NSCA Essentials Of Personal Training pg. 137, a training manual published by the National Strength and Conditioning Association for personal trainer education.
Translated into English...you are what you repeatedly do. A short-term "indiscretion" or dietary misstep does minimal damage if you pick yourself up and get back on the horse. If you wallow in a binge-induced mental meltdown, the damage it does to your motivation and momentum is far worse than what the calories could have ever done.
The 80/20 Rule applies. If you are 80% consistent, dropping the ball 20% of the time isn't going to amount to much over the long haul. If you do make a misstep, try to learn from the experience. Wisdom is what we gain when we pick ourselves back up again.
Even in a perceived failure, there is some good.
The discouragement of letting myself down has been a companion on my journey, but it is what I have done over the long haul that has brought me here. You are what you repeatedly do, not the sum total of one bad decision.
Action always comes before feeling. you must learn to act in spite of how you feel not because of it. Once your actions are in line with your goals, the feelings (what people confuse with motivation) will come.
I am the first one to say that not everyone is over eating during the holidays. I am not. I am making it about celebrating the holidays with people who care about me and not about the food. I am using healthy food as fuel. I believe that once you set your mind to the fact that this is a life style change and not a diet then live your life that way things will get easier. I am a big believer that food can be your friend and not your enemy. Get the junk food out of your life and fill it instead with good healthy things. It can be done. Go get this.......You can do it.......
Okay, stop beating yourself up...and make your realistic goal to maintain your weight during the holidays...do not go crazy, remember moderation...yes, have a piece of your favourite pie...but only one and savoury every bite and feel good that that's what you did! When Jan 1 or 2 is here, weigh in and back to structure and tracking, etc. This is the way to really have a true lifestyle change! Good Luck! Holiday Hugs!
Fitness Minutes: (1,480)
18 12/10/12 1:49 P
I would just try to keep everything in perspective and think about the big picture. I eat well and workout the vast majority of the time so when a family dinner comes up I let myself indulge. I don't feel guilty like what I used to because I know in the big scheme of things overindulging a couple of times isn't going to ruin the progress that I've made. Enjoy the holidays! If you don't think you can lose at this time, just try to maintain.
12/10/12 12:59 P
maybe instead of trying to lose during the holidays, try to stay even??
I'm trying very hard to cut back on my indulgences. for example I LOVE eggnog and could easily drink half a gallon during the past weekend. (with the added calories of the brandy of course) But this year I haven't allowed it in the house, instead I went to a friends house yesterday evening, had two glasses of light eggnog (with brandy) and was quite happy. Then I walked this morning.
Don't beat yourself up over what you have done wrong, instead pick one easy thing that you CAN do right this week. set yourself up for success, not "failure"
12/10/12 12:47 P
As long as you're maintaining and not piling the weight back on, I wouldn't worry too much about it. You should be able to enjoy the holidays without going crazy. Try to eat healthy on the days you don't have holiday festivities planned and don't feel too bad if you indulge a little on occasion. The point is to live a healthy lifestyle. You can get back to really trying hard to lose weight when there is a little less craziness going on.
Fitness Minutes: (21,430)
19,221 12/10/12 11:12 A
Everyone tends to go overboard during the holidays. give yourself a break. Don't overstress it. Keep up the exercise. Try to take a small bite of something you really want and leave the rest alone. Just remember that the holidays will be gone before you know it. The new year is just around the corner. You can go full throttle then. Have fun with your family and friends! If you are stressed and depressed,it will show to your family and friends. This is the season to be happy and have fun. May the rest of the season be fun and happy for you! (P.S. I have been bad,too!)
I've been naughty too! Too much McD's and other oily foods! Why do they have to be so darn delicious! Unlike you, I don't need the "it's Christmas!" excuse to be naughty, I just am! Muah Ha Ha!!!!!
Fitness Minutes: (17,448)
2,116 12/10/12 10:49 A
I'm feeling the same way but decided today that I have to get my act together. My decision is that I am going to probably still indulge because I can't seem to resist all the good stuff but I AM going to at least exercise to offset some of it and so that I can still be doing something worthwhile. I will also still track my food the best I can so I can see how bad I'm being. Maybe that will help a bit - knowing that I have to look at my failure. Just pick a thing or two that you will do no matter what and maybe that will help you. Good luck.
Fitness Minutes: (1,872)
12/10/12 10:45 A
Okay, so I did awesome on my diet/exercise plan through all of august, september, and october but once the holidays hit I just completely fell off the bandwagon! I'm getting super depressed because my weightloss has stopped but I just don't know how to get the motivation and determination back.
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