Fitness Minutes: (21,482)
894 3/25/13 3:07 A
I'd love to say that I have the answer to this question, but it really is a balancing act. I've suffered the same fate as the OP most of my life as well and am hoping that this time's the charm. It does feel like it. Other than some fluctuations within a zone, I've managed to maintain my 70+ lb loss for two years now and just pray everyday that I can continue to keep it off, but it certainly can be a struggle.
I'd have to agree with many of the PP's who've suggested taking things slowly and conquering one thing at a time. You'll never be perfect or at least I know I won't, but it's funny, now, when I look back over the last 3 years since I started trying to live healthier, how many things that I used to think I couldn't live without that aren't even things that I like any more. Conciously or subconciously, many of my tastes have just changed and I can honestly say that I do like the way that I eat now more than I ever liked eating tons of fatty, salty, processed foods. Refined sugar is my nemesis, though and I'm better off avoiding it altogether as I will ALWAYS be at risk of falling far, fast and hard if I'm not eating with full, concious, mindfullness.
I guess, the best advice I could give is to make each healthy choice one at a time and they will eventually add up to be big lifestyle changes, but knowing your real weaknesses and planning well for them will help to keep you on the right track.
remembering it's a life style change and not a diet. It's your life style change and you get to design what it looks like. Mine looks like........clean eating.........cardio 5 days a week....weight lifting 4 days a week......putting me on the list of things to take care of.
Fitness Minutes: (2,735)
319 3/24/13 9:47 P
set your goals and stick to them as close as possible
I started off with small goals and kept adding new goals once the old ones were reached.
1.) Drink water consistently. This was an easy one. 2.) Eat one serving of fruit/veggie at every meal. Eventually I worked this up to eating 5 servings of fruits/veggies per day. Over the years, my body has started to crave them, and I feel "off" when I don't get enough produce in! 3.) Walk 30 minutes every other day.
The best thing I ever did for myself was to give up processed sugar. It will be eight months next Saturday that I have not had any processed sugar. I have control over my eating and I eat fruits, vegetables, grains, little meat, anything that is healthy and organic, no GMO's and everything that I can get that is organic and no hormones of any kind. I feel like a new person. I know the longer I go this way the easier it will be to never look at the other foods again my body will not be interested in anything that is not healthy. Just one day at a time.
Fitness Minutes: (220,794)
3,775 3/24/13 7:53 P
Doing it consistently creates a habit and the habit becomes a lifestyle change.
Fitness Minutes: (39,168)
27,863 3/24/13 11:01 A
I've been at my goal weight for about 5 years. For me, I think part of why I have been able to stick with it is that I took my time and made my changes slowly. And I never looked at it as a "diet", to me, it was a healthy lifestyle change instead.
I have had challenges since then because of health issues related to cancer, but I didn't give up, I figured out where I had to make adjustments to work around those issues. (I won't go into all my issues but my story is on my Spark Page.)
I'm not saying it's easy, it's takes dedication, but the payoff is worth it, YOU are worth it! For me, it's a continuing "work in progress."
Fitness Minutes: (18,311)
868 3/24/13 9:13 A
One thing that helps me is getting good low cal recipes I enjoy. I made that a priority. Also, I drink hot water in winter, cold in summer. I put cucumber slices in my water in summer, or lemon, lime, etc for flavor, and drink more water than other things. Sometimes I have diet soda. Portion control is easier when I do it for awhile. There is less hunger than there used to be. I also find things that are lower cal in restaurants--and I forgive myself for slipups and get right back on the horse when I catch myself falling. More than anything, I pray for help...Hope this helps...
Fitness Minutes: (16,557)
1,220 3/24/13 9:08 A
It just clicked with me, and I don't consider myself on a diet, but rather healthy living. I do eat the cheeseburger and the pizza, but I plan it into my eating plan and only have it once a week, not 3-4 times a week. I cook more and put thought into what I am putting into my body. I also incorporate exercise, which is another very important tool (but make sure you do something that you will enjoy).
Fitness Minutes: (38,329)
6,568 3/24/13 9:02 A
By understanding this is a lifestyle change, not something you're doing for now to lose the weight, then BINGO I CAN EAT CHEESEBURGERS AGAIN!!!
I ate pizza, hamburgers, and chocolate and lost weight. That is not to say that's ALL I ate. I just learned how to incorporate those foods into healthy eating. So, instead of Pan Pizza, I get the Thin and Crispy. I may have two mozzarella sticks, but that means no glass of wine with dinner. If I budget my calories carefully I can have a Lil Drumstick (140 calories) ice cream cone for dessert.
Get it through your head this is not temporary.
Fitness Minutes: (213,750)
20,966 3/24/13 7:15 A
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.
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. That's why Spark People encourages its members to start with some simple changes first. Every little bit really does make a difference.
Honestly, the hardest thing for me to learn was portion control. However, once you learn how to eat right and watch your portions, you'll never have to worry about your weight again. So, don't beat yourself up because you're not perfect. You don't have to be perfect to be healthy.
Think progress, not perfection.
Fitness Minutes: (40,069)
4,472 3/24/13 5:09 A
don't make too many changes at once. You'll get overwhelmed.
find some supportive friends who will help you (and you help them), either IRL or Spark friends.
"When you improve a little each day, eventually big things occur. When you improve conditioning a little each day, eventually you have a big improvement in conditioning. Not tomorrow, not the next day, but eventually a big gain is made. Don't look for the big, quick improvement. Seek the small improvement one day at a time. That's the only way it happens-and when it happens, it lasts." ~~ John Wooden
So for me I work it like it's a job. I get up the same time everyday and hit the gym first thing in the morning and do this 6 days a week. That way no excuses as to why I can't make it to the gym. Once you are in routine it gets easier.
Now the food is a little more difficult. We eat for the most part very lean and clean. We don't eat any processed food and we never eat out. I make all our meals from scratch right down to sauces and dressings. If we want cookies and treats we make our own. We drink only water, milk or juice.
Now this might sound extreme to some, but AGAIN it's a lifestyle change that we embraced as a family. We were on the verge of diabetes, out of shape, unhealthy, fat, you name it. By making all the above changes we have bettered our lives and for the most part love what we eat now. There might be some times we miss eating out or having something processed, but when we look at the labels or menu we decide it's best to just eat at home and save the money for something else.
I think it is very difficult to make this a lifestyle change and I think it just comes down to how bad do you want to make change. WE as a family wanted it THAT bad. It's hard work eating like this and hitting the gym 6 days a week, but what is are other alternative.........going back to eating like crap and looking like crap? That is NO longer an option for us.
Find what motivates and drives you and just stick with it long enough to NOT want to go back. It's been 4 years for us as a family. We have come too far to turn back now!
Fitness Minutes: (0)
70 3/23/13 10:44 P
I have been a yo-yo dieter for years....and, it's gotten harder as I gotten older. I was inspired to make changes again with health problems that came up and I lost weight and got out of the danger zones I was in....but I still have weight to lose and I have been at a plateau for months now....I have been struggling again and almost given up but I don't want to give up b/c I don't want to regain what I lost....so, How do I keep this going when it's easy to fall back into old habits and all the food, processed and unprocessed is around? How do all this in moderation?
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.