I am strong, I am worth it, and I know where to get help (Sparkpeople)
You got this and you don't even know it yet.
11/19/12 2:37 P
ANGIEE91, hi, and welcome to Sparkpeople. :)
I agree, if you can make some time for a physical with a blood test to rule out thyroid issues, or any other physical issues when you start, that can help immensely. It doesn't have to be right away, but if you haven't had one in a while it's a good idea.
Your schedule is so packed! I bet it's easy to get overwhelmed. Everyone is right. Start small. Don't cut out all sugars/sweets, but maybe cut down a little, if that's your main bugaboo. Personally I'm addicted to Reeses Peanut Butter anything, so I've had to limit my exposure to it (which is hard, cuz I still buy them once in a while, and it's hard!).
My suggestion if writing down everything you eat also gets overwhelming don't do it at first. This always gets me & makes me obsessive about food, which I don't want. Make the small changes first--like, instead of packing or buying cookies for lunch, pack or buy your favorite fruit instead. Substitute. Doesn't have to be every day. Just most days. Buy a veggie tray from the store to eat while doing homework (or take some in your lunch, etc). Make the shift slowly and you will notice a shift in your sense of taste, too.
It's easy to fall into the all-or-nothing mind set. I know I do. If you can't fit in any exercise or nonprocessed food into your day, *do not beat yourself up* about it. Just start again the next day.
Aside from all this, the best thing you can do is believe in yourself. Believe that yes, you can change your body, and habits. It takes belief in yourself, too. And that you *are* worth the changes you make. You may need to repeat these words to yourself if you start putting yourself down.
You can do it, you're worth it, take small steps, and changes will come.
Fitness Minutes: (20,875)
11/19/12 2:05 P
Fitness Minutes: (261,015)
11/19/12 1:17 P
Welcome to Spark People !! As others have noted, just logging on to this site is a step towards becoming a healthier person.
It's not easy trying to juggle a full time job and college courses. You're going to have to set some priorities. Don't try to do everything at once or you will end up frustrated. As far as exercise, a person doesn't have to exercise for 60 minutes a day to be healthy. Instead of taking a 30 minute walk, you can take three 10 minute walks spaced out through the day. You can break your workouts up into shorter segments and still get all the benefits. So, why not try starting your exercise routine with a 10 minute walk or workout ? That's a place to start.
There are also simple things you can do to make your day more active that don't involve traditional exercise. take the stairs instead of the escalator. if you drive, park your car at the far end of the lot and walk the extra way. if you take a bus, get off one or two stops before and walk the extra way. if you take an elevator, get off one or two floors before and walk up the stairs. These things may not seem like much, but they are things you can do to help be more active.
Also, when is the last time you had a physical ? One of the first things a person should do before they decide to change their eating habits or start exercising is to GET A PHYSICAL.
You need to know what your blood pressure, blood sugar and cholesterol are all. Those numbers may not be important to you now, but they should be especially if you have diabetes. Have you ever been tested for diabetes ? If not, ask your doctor to get when you have a physical. And I really do encourage you to get one done. If you have high blood pressure or high blood sugar or high cholesterol, you need to know because all those things put you at a high risk for heart disease.
Don't be afraid to talk to a doctor. Yes, they will probably tell you that you need to lose weight and that's why you're there i.e. to help you become a healthier you. Since you are in college, you do have insurance. At least, when I was in college, I was required to have health insurance.
Mostly, take things slowly. don't try to do everything at once or you will end up frustrated. This a Spark article I want you to read. It's a list of simple things you can do to be more healthy.
Every little bit does make a difference. You can lose weight. If you need inspiration, friend member INDYGIRL. at her highest weight, she weighed over 460+ pounds. that was two years ago. today, she's lost half that weight. She can do it. So can you !
I would recommend you follow the site. Start with Fast Break, then move into Diet Stages. Your goal eventually is to maintain a healthy lifestyle, so you can start now with small positive steps. For example, focus on eating five servings of fruits and vegetables per day, and take a 20 minute walk once a day and drink 8 cups of water. You can do this without focusing on the scale or measurments (this can come in later, once you get into the swing of things), just small healthy changes and the results will start coming. You should start feeling different within a week or two.
Fitness Minutes: (45,591)
11/19/12 10:08 A
I'd suggest getting a copy of The Spark and reading it cover to cover. Even w/ a busy schedule, you can commit to reading a couple pages each day. This reinforces a feeling of commitment on your part, plus the info inside w/ start sinking in and you will be that much more set up for success!
Kudos to you for addressing this while you are young, too.
You CAN do this - it will require effort on your part, but so does anything worthwhile.
Lastly, I will tell you that once you accept that losing weight is 80% nutrition and 20% exercise, and then eat accordingly, it will be a LOT easier. Listen to what the experts & those that have been there / done that tell you! Make fruits & veggies your new BFF's. I was never a veggie lover but I am now as I have seen first hand what they can do!! I eat about 9 servings+ of veggies & fruits each day. I always will, too, since that's what seems to keep the weight off me. It's all part of a "lifestyle" approach rather than a "dieters" approach.
Diets don't work!! Took me waaaay long to figure that out.
Good luck. Scour this site...the success stories...the Woo-Hoo posts...and emulate those people!
11/19/12 9:11 A
Just a note to wish you the best. You have so many resources here, and repeating the other comments - just take it one step at a time. Stay focused on what you want and check back often for support and encouragement. All the best to you - you can do it!! Kathy
Fitness Minutes: (146,118)
3,678 11/19/12 3:56 A
Find a little time to set up your Sparkpage- commit to one small step at a time- tons of articles on here about getting started, what to eat, what to do. This is a wonderful resource but it's like everything in life- you get out what you put in. Best wishes to you!
I too am a college student making this journey (however,I am fortunate to not absolutely need a job right now). I found that eliminating things altogether doesn't actually work. By eliminating foods, you're setting too high of an expectation for yourself. I used to be all or nothing, and if I even caved and ate a candy bar, or a piece of cake, I'd give up for the entire day and even skipped workouts. It finally clicked for me when I realized that it wasn't a matter of IF I was going to 'break my diet', it was a matter of WHEN. So instead, of freaking out when it happens, I decided I'd try something else: Just track all my food and make sure I have enough calories for the treat. So far, today is day 15 of me being 100% honest with myself and the tracker. I've gone over 4 of those days, but seeing the calories tracked has prevented me from going over more times than that. You can do this! I've struggled with my weight since I was about 15...that's a good portion of my life (I'm 26). You can't expect to change a lifetime of bad habits over night. I started back in April of 2009. Each time I went 'all or nothing' it stopped working and I'd get frustrated with myself, give up, and gain back about 30 pounds. If you can, start small by waking up early enough to give yourself a 30 minute workout. That's at least a start. Feel free to message me if you like
Fitness Minutes: (39,527)
24,781 11/19/12 2:03 A
Hi - well you have taken the first step - you have come to SP :-)
You say that you've tried not eating junk food or sweets but it doesn't help, and that you end up binging and eating everything in sight. You have tried the exercise but find it hard to fit it in! I have a funny feeling that the nutrition part you tried to make a lot of changes at one time. This is often the reason for people finding it very difficult.
I appreciate that as a full time student AND working full time, you don't get much time, but the good news is that you can actually get your exercise in with little snippets throughout the day. When you have your lunch break take a 10 minute walk to blow the cobwebs out. you will find that you have more energy for work or studies as well as helping to lose the weight. While you are sitting you can do some little exercises - marching on the spot, side bends, arm circles etc. If you sit at home studying, try getting a gym ball and sitting on that. It takes a fair bit of energy just to maintain your balance and has the added benefit of helping to strengthen the lower back and deep abdominal muscles. When you do your laundry, try putting it away one at a time. I do this and with my groceries as well. It it great because it doesn't seem like work, but doesn't seem like exercise either. When you do your dishes, if you do them the old fashioned way and wash them in a sink, try walking on the spot while doing them. If you have the choice of stairs or a lift, try the stairs. If you have a few floors to go you might like to walk up one flight and ride the rest, and when you are more fit, increase the number of flights.
Just start this journey off with baby steps changing only one or two things to start with. Only when your mind/body is used to the changes, add something else to the mix. My preference is for one food and one exercise change at a time. The food part may be replacing some juice/soda with some water, or eating an extra piece of fruit. If you have a lot of calories to reduce, it is best to reduce them in small increments, too, because otherwise you could end up suffering with nausea and/or light-headedness. I can tell you from experience that neither is a nice feeling :-(
SP is not about deprivation but rather a healthy balance. When you are in full swing, still allow for the occasional treat - it helps to prevent boredom with our new lifestyle and also helps to prevent the feeling of deprivation so you are less likely to fall off the wagon.
Don't focus on the scales, but rather how you are feeling; your energy level, how your clothes fit, the quality of sleep, the condition of your hair and skin, etc.
I suggest that you take your time to look around the site and see all that it has to offer. When I first joined I spent hours in the Healthy Lifestyle section checking out the articles on Nutrition, Fitness and Motivation. They are excellent and well worth the read. My favourite tool is the Nutrition Tracker. I weigh all of my food for increased accuracy and enter it in there. By doing that I have been able to stay focused, and was also able to tweak my intake as and when needed to ensure that I stayed within my range and also consumed a healthy balance of carbs/fats/protein. As a result I was able to reach my goal after having been overweight for about 30 years. It was a slow steady loss, but they are the losses to aim for. The quick ones have a habit of going back on just ask quickly once we reach our goals. Ensuring that you eat plenty of fruit and veges is important, not only for health but for helping us to stay full for longer. The same with quality protein. Processed junk has a tendency to leave us rather hungry and 'needing/craving' more food.
I went to have a peek at your SparkPage but notice that you don't have one set up yet. If you would like to create one you will find that you will get loads more support from the members because they will be able to drop by and leave encouraging little messages. That, and keeping active on the message boards is a proven way of helping us to reach our goals.
Good luck, Kris
Edited by: SLIMMERKIWI at: 11/19/2012 (02:04)
Fitness Minutes: (90)
2 11/19/12 1:19 A
Hi, I'm 21 years old, weight 300 pounds, 5'8" and want to loose weight. The problem I have is I have no idea where to start at or what I need to do. I've tried not eating junk food, or sweets but it doesn't help. I end up going on a binge and eating everything in sight. i have tried exercising but working full time and being a full time student doesnt give me time. any help u can give is appreciated. please. I've struggled with my weight my entire life and I really want to do something about it.
SparkPeople, SparkCoach, SparkPages, SparkPoints, SparkDiet, SparkAmerica, SparkRecipes, DailySpark, and other marks are trademarks of SparkPeople, Inc. All Rights Reserved. No portion of this website can be used without the permission of SparkPeople or its authorized affiliates.
SPARKPEOPLE is a registered trademark of SparkPeople, Inc. in the United States, European Union, Canada, and Australia. All rights reserved.