Fitness Minutes: (470)
9 1/20/14 12:33 P
When I read your blog it reminded me of myself. Every time I to would start out gung ho on a new diet I'd get sick. Then I noticed how many times I had my period and sick at the same time, talk about miserable. I came to a conclusion that my immune system seemed to be low prior to getting my period so I decided to try to ramp it up the week before... I drank Easter C, or alive raw vitamin c and vitamin D3. Once I put two and two together it helped support my body which seemed to be in a weakened state the week before my period. Just a thought that helped me.
Don't beat yourself up and say your not trying hard enough... Enough is enough if that is all you have the energy for for that day!!
Edited by: DJSPRINKLES at: 1/20/2014 (12:35)
Fitness Minutes: (33,179)
1/20/14 11:27 A
I keep a bowl of fruit on the coffee table in the family room. While watching TV, I try to reach for the fruit rather than the chips, etc.
Fitness Minutes: (820)
1/19/14 8:15 A
What things do you like to eat? Is it that you're hungry or that you're in a habit? Maybe if we knew what it was you were eating we could help suggest some swaps that make less of a calorie dent.
As for exercise, maybe you're not a gym person? I do not enjoy gym work outs at all but can drag myself out and walk or do a DVD at home
Fitness Minutes: (14,450)
219 1/18/14 10:21 P
I am getting frustrated because I have been sick all week, and I am tired of it. I went on a walk today, but thats about all I can do for exercise. I am tracking my food, too, so that should at least keep me from gaining while I am sick. It just sucks to do well and have progress and then always be sick. For the past 3 months I have been sick for at least one week in each month and I am really sick of it. I feel like I am not trying enough, but I am at least tracking, so if I am eating badly, I can still stay under my calories. (We get fast food a lot when sick).
Fitness Minutes: (4,679)
1/18/14 8:49 P
This thread is just the pep talk I needed. There is some terrific advice and inspiration here. Thanks to everyone who shared what has worked for them. Will be trying some myself.
Actually, what you are going through is normal, typical, we have all been there, done that, bought the t-shirt.
Every day we get a chance to start again. Every day try again to make "today" better than yesterday.
We didn't reach this point overnight and we are not going to change our habits overnight.
One day at a time really is the way to make this happen.
Fitness Minutes: (125,461)
1/18/14 9:57 A
Sometimes you stumble onto something that makes you think why didn't I know this before. Well my AH AH moment was when my niece asked me to repair her quilt I made her when she was a new born. It is beyond saving, for a surprise I am making a new one for her high school graduation. My point is all of the sewing needs to be done upstairs out of sight of the kitchen. I find myself working on this quilt for several hours and not thinking of snacking, and then I realize I am not hungray so my snacking maybe boredom. I do allot of X stitch and dolly making in the winter but that's downstairs and I am watching TV which may all compliment each other for a snacking session. I do exercise I walk about 4 miles a day in winter 40 to 50 miles a week in summer. I guess for me keeping busy and keeping your mind off of food is helping me to try harder. You need to try different things to see what will help you forget about food.
1/18/14 9:21 A
It is so helpful to find others who are struggling with the same things as I find myself struggling through. I am determined to take this one step, one day at a time. If I compare myself to where I "think" I should be on this journey, then I start to beat myself up. Instead, I made a promise to myself to just do the best I can do each day. Sometimes that is 10-15 minutes, other times it is 45-60 minutes. Some days I eat perfectly, some days I don't. But each day I try to be a success makes me more confident in my ability to succeed. Weight loss is very much a mind thing and you have to do what you can to keep your mind strong and focused. Good luck to you in your journey!
I agree. I'm in the same boat. I know 2014 is the year. And its all mental - this weight thing. Start calling out as it already is - say over and over I weight such and such - I will win this battle of the bulge - I feel good about my body, I deserve to be my idea weight, I will succeed and eventually you will get there
1/17/14 8:32 A
I love SP, I always find there are people just like me who struggle with nighttime snacking and getting their butt off the couch! I am so glad I accepted the challenge of teaching water aerobics to a group of older ladies. Now, when I feel like missing a day, I remember that I have to be there for them. This is a great motivator for me. I am always amazed at how easily the pounds drop off when I am really putting my mind to things. So why, I ask myself, do I fall off the wagon and have to start over? I guess it all comes down to the title of this thread, 'I'm trying, but not hard enough'. I know this is true, if I just remember to listen to that little voice inside, instead of telling it to be quiet. I just want to be healthy.
1/17/14 8:01 A
GREAT tips, advice, input here!! I'm going to be coming back to this thread, again & again, for the moral boost it gives me to read!
I think Russell is right on the mark and looking at his weight loss is proof that he's found what works for him! Way to go Russell!
Night time snacking has always been my downfall so I keep healthy snacks available, I even make my own trail mix, bag it, freeze it and keep a one week supply in refrigerator. And . . . my kitchen is closed to me at 8 p.m. No need for me to snack after that hour, it would just be mindless snacking because I've had enough food and I'm not hungry!
I joined Curves and went for a year. It is an excellent place to exercise, and it's women only. But . . . I found I'm not really a gym person! And I did not really enjoy the thought of having to go regularly, whether I wanted to or not. That just isn't for me. I recently purchased a recumbent exercise bike and use that almost daily. I have trouble walking, poor balance, so I go to a big store and walk the inside perimeter, knowing I can always stop and sit if need be. I also have some DVD chair exercises which work the body good!
I've started fresh and anew and am doing it "one day at a time", just getting up in the morning with the attitude that "I can do this for today". Stay positive, never give up on yourself. Baby steps, one day at a time, and before you know it, you'll realize that you ARE serious about losing and you ARE doing it.
See you later, I know I'll be back on this thread!
I think Russell is so right on--you have to focus on making small changes. I just started counting calories at the beginning of January, but I spent a whole month-plus before that weaning myself off of sugar (and spent time even before that weaning myself off of soda specifically, which I replaced with unsweetened iced tea). When I set my calorie goal, I didn't set it terribly low, because I knew I had to get used to eating, and being satisfied with, smaller portions.
Even after half a month, a 500 calorie meal makes me feel almost too full, whereas before, I could eat a thousand, or even two thousand calories without batting an eyelash. But in order to knock out those cravings I might have had, I had to do the other steps first and get myself un-addicted to sugar. So you might have steps you need to do to get to a place where you're able to manage a balanced daily food regimen, if that's your goal. See if you can figure out what is triggering your urge to snack--are you eating enough during the day? Is it because you don't feel full and you *want* to be full? That's something else I've had to wean myself off of .... needing to feel full. Honest truth, it has been a lot like quitting smoking--and in fact, eating to fullness triggers happy chemicals in your brain the same way smoking does, so it's not a dissimilar craving.
As for the gym.. I have had a gym membership for over a year, but I prefer working out on my Xbox. I have a Kinect sensor and some fitness games where I do cardio boxing and other stuff. It is kickin' my butt, and it's fun, too.
Fitness Minutes: (284,659)
19,114 1/16/14 9:53 P
I know what to do but i do not put in enough effort. i eat mindlessly and dont always stick with my healthier meal plan.i tend to be lazy. i tend to spend to much time on my butt. i also do not keep my focus so i dont workout as lintensly.
but i am working on creating new habits to make the healtheir things feel more natural.
1/16/14 9:52 P
Hi Angel thank you.
Fitness Minutes: (0)
1/16/14 11:58 A
Always remember that tomorrow is another day. You can start any time. I have stopped and started so many times, because my life got so crazy I felt my health had to come last. I am putting myself first this year, no matter what! You have to want it for yourself, or you'll never do it.
Diet and exercise shouldn't be hard. Most of the time when we can't stick to something, it is because we decided to make HUGE changes. Eating a sub, instead of a burger is a change that is healthier and possible. Eating a salad with chicken, and vinegarette dressing is healthy, but is probably too big of a change from eating cheeseburgers. You will feel proud for a while, but eventually think it is too hard, and quit. Then eat 2 cheeseburgers..lol
The same is true of exercise. I started walking once I got down to 330, and just walked the 300 feet to my mailbox and back for starters. Then I decided to walk about 3 miles to a lake and back, and was so sore, I didn't walk for weeks after that.
Small changes add up, and over long periods become huge changes. That is one of the ideas behind SP. Make a small healthy change in diet, and another in exercise, and maintain it for a month. By then, it will be a habit, and you can pick another small change for both diet, and exercise, and build on your first month's success. Not only will you feel accomplished, but it won't be so hard to do. Sure, it will take longer, but at least you will be doing something.
When we try to switch to the perfect diet, and do long periods of strenuous exercise, after years of junk food, and laziness, the chance of success is low. A little patience, and in 6 months to a year, you can see pretty amazing changes. It seems like a long time, but really isn't. Plus it is repeatable the next year, since you aren't quitting.
I'd rather lose 15 lbs. a year for 4 years, than lose 50 in one year, and quit and then regain 40 off it.. or 60 of it more likely. Most people spend decades doing this, and their excuse is they don't have time to wait 4 years to lose 60 lbs. Meanwhile they gained 20 in the last decade trying to lose it quickly. If this is what you have been doing, try a smaller goal, and just have more goals. In a few years, you will be laughing at how easy, and successful it is to do compared with trying for everything NOW.
Fitness Minutes: (4,595)
844 1/15/14 8:17 P
I would like to recommend Jullian Michaels 30 day shred. It takes 28 minutes and level 1 for my size burns 232 calories. You can actually net surf the calorie burn for your size on the net....
1/15/14 2:09 P
Only you know if it's hard enough. You can try planning your calories for the day ahead and reserve some for an after dinner snack if you know you're prone to snacking so that you're not over. As far as the gym goes, only you can get you there but having a gym buddy might help or stop wasting money paying for a membership you aren't using and instead invest in some equipment at home if you think you will exercise at home more often.
It's really hard to stay motivated but you are realizing that you are not trying hard enough and that will keep you moving in the right direction. Everything we do, or do not do is our choice. You need to choose to succeed! Instead of saying "I'm going to do.......", say "I am......." and do it. When I find myself saying "I'm too tired", "I don't want to", etc, I tell myself, "HOW BAD DO I WANT THIS?", and then I push myself to do just 5-10 minutes. Once I start I usually exceed the 5-10 minutes I initially told myself I would do. You are doing this!!!!....and the fact you are on sparkpeople with so many motivated people, you cannot fail!
Fitness Minutes: (24,945)
1/14/14 11:50 P
So try harder. And when that gets easy. Try even harder than that.
You will succeed... and you will be addicted to it :)
Fitness Minutes: (1,828)
1/14/14 10:29 P
Although I'm still new and finding out what works, the most helpful thing I've found (which I read in an article here) is not to tell myself I can't have something. So now when I feel like eating unhealthy instead of telling myself 'no, you can't have that' I ask myself why I want it and I end up getting the healthier choice instead because I realize that that is what I actually want.
1/14/14 10:09 P
It always seems to come back to motivation, and it is difficult to stay motivated. I think the reason for our motivation can change over time, so it is important to rethink this occasionally. Maybe it started as a desire to lose weight for vacation, and then the vacation was over so your motivation is gone and the weight comes back. And then you beat yourself up, and turn to food for comfort for wasting all of your effort, and make it even worse. As a famous trainer says, once you know the why, the how is easy. Good luck, we've all spent a lot of time in your shoes or we wouldn't be here. Don't quit trying.
1/14/14 9:36 P
Night time snacking was one of the hardest habits I had to break. After the kids were in bed, about an hour before bedtime for me, I would want something sweet just to wind down from the day. After really thinking about it, I realized that it wasn't the snack that I wanted, it was the comfort and the reward. So, I decided to come up with a solution that would help me win on all levels. Instead of grabbing chocolate or cookies, I made sure I had some sugar-free chocolate protein bars on hand that provided the sweetness I was looking for and the protein I needed to fill me up. And, I'm not even kidding a little here...the chocolate bars taste JUST LIKE crunch bars but with only 100 calories. I LOVE THEM.
I found them by searching for food / snacks that bariatric patients can have. I know, it sounds strange, but, if you think about it...it does make a lot of sense. The treats have to be sugar-free, high protein and relatively low calorie.
If anyone would like info on the brand and where you can get them, just let me know! I'm more than happy to share this little gem that has helped me along the way!
1/14/14 2:56 P
Are you trying to lose or maintain? Snacking occasionally in the evenings and not working out regularly is ok for maintenance habits, but weight loss requires putting in more effort, for sure. I agree with the advice that building a new habit takes 21 consecutive days in my experience. I also agree with concentrating on one "new" goal at a time, that way, you add successes over time instead of getting overwhelmed. Think of your deep motivation (i.e. longer life, better blood pressure, medical tests for me) and you can say no to snacking.
I have some of the same struggles. I know this is doable but I lose sight of my goal and slip. It doesn't take much to put stop going downward on the scale or even to see a upward move. It makes me very aggravated with myself but that's not actually helpful--what's helpful is to get right back up and try again. We do want it enough--its just hard and we have to give ourselves a chance or two or three or a thousand. Good health is worth it!
1/14/14 8:29 A
Good luck to you. I agree with the others that planning is important, but so is your motivation -- the deep-down knowing of why you want this. When that's not there, it's harder to sustain.
I think of the gym as a place to go to maintain my health. It's not for weight loss or anything else, just health maintenance. And I love how I feel when I'm done. :)
I love this thread and love that you can always learn something new! I am doing well and I struggle with night time eating. I never thought of putting the my evening snack in at the beginning of the day. I think that will be very helpful and allow me to make adjustments to my other meals to accommodate my snacking for now.
I woke up with this same question. Most days I'm right on track with working through my Start page, tracking nutrition and exercise, and making my daily goals. In 2 weeks, I've gone overboard in the evenings 3 times. I just start over again the next day, but I'm realizing I need to get even more serious to see greater results!
The suggestions posted are super helpful! I also decided this morning that I will "save" reading a couple of the daily articles, posting and blogging until the evening. I think busying myself a few more minutes each evening with SP will help me stay very serious until the end of the day.
I ask myself is giving up pizza, for example, worth it? Or, is giving up just 1 year of my whole life to extra hard work going to be worth it? The answer is always yes. Hang in there. One day at a time.
I think many of us can relate...food is something many of us struggle with in the beginning--I have nights where I think I'm still hungry or just a small snack won't hurt but I tell myself to wait 30 minutes and if I still want something I can choose to eat. Its a choice. I look at my food and fitness tracker and consider how much this snack is really worth. Once in awhile the snack really seams worth it, but most of the time I realize I'm just looking for something to fill a void. You may not be a 100% committed to this new lifestyle and that's okay. We all have a different way of finally reaching the point where we've had enough. My advice is to stick with Sparkpeople even if you're not fully committed. Track what you're eating and enjoy reading tons of information that may help you reach the point where you can truly commit. Others have shared some great tips below such as prepared snacks and planning for your snack in the tracker first thing in the day. Obviously you care or you wouldn't be on the message boards. That's enough for me to believe in you--you can do this!
1/13/14 11:23 P
I'm so happy I stumbled onto this thread. I always think I'm the only one who feels a certain way and they I get surprised and hear the same from others. That's what makes Spark so great. I'm also like others I eat great all day no slip up. After I take that last bite of dinner all bets are off. I fell like I need to eat "bad" foods or else the meal isn't over. I keep going and going. No carrots, celery, apples do the job. There's nothing better than a big bowl of ice cream after a long stressful day at work. I'd be better off calories wise if I just had a glass of wine but there is a history of alcoholism in my family so I stay away from that as an outlet. So food is my drug of choice. Since starting back to Spark a few months ago it's been a up hill battle but It's going 14 pounds down and a whole bunch more to go. Now getting back to the original question after I went off on a tangent there, I think you do have to want it. For me fitting into "normal" clothes, fitting into a restaurant booth or an amusement park ride are what I want, at least for today for right now and that's all you can do is take it one day at a time.
Fitness Minutes: (40,754)
1/13/14 4:39 P
Take your journey one day at a time! Focus on doing your best each day and don't overwhelm yourself by looking too far down the road. Maybe you eat a healthier-than-normal meal or avoid an unnecessary snack one day - congratulate yourself! Maybe another day finds you at the gym for 45 minutes - great work. Take each day and do what you can. Trust the process. Success is the sum of your small changes.
Fitness Minutes: (74,443)
3,293 1/13/14 4:06 P
The hardest part about exercising is just getting yourself to the gym. Make that your goal--it doesn't matter how much you do or what you do--just make getting there a goal for a while.
The thing about exercise is that once it becomes part of your routine it is fun--you just have to push yourself for a while until you make it a habit.
I've found that having a good breakfast every day with a good amount of carbs and some protein keeps me from wanting to snack later in the day.
1/13/14 3:19 P
I would like a workout partner, or afford a trainer. The gym has classes, but I need to get myself over there. Once I'm there I feel good. I just need to motivate myself. Writing this out seems to help. I relieving some tension. Thanks
1/13/14 2:42 P
Thank you all for your input. I will look into myself for the reasons I want this and I will take one step at a time
1/13/14 2:36 P
Thank you. I do find myself getting overwhelm about getting the right foods to eat during the day and usually find myself not eating any lunch. Same with my exercises.
MBRANDO - I do the exact same thing. I can't go to bed on an empty stomach, it HAS to be full.
I track and plan first thing in the morning what I'm eating before bedtime. It will be popcorn or honey nut cheerios normally. I measure them out and they last a long time so I can watch tv and munch on them without any worrying.
You have to find it within yourself to do the work. It's not easy, but it is worth it. It took me a year to get real about it and then a couple of months to make myself track everything !! The good and the bad days. I've tracked since August and have lost weight since I've done that. Seeing it on paper makes a big difference to me. Learning that food is not the 'be all' to life helps too. I have unhealthy family and that is what I try to think of often if I want to eat too much and not exercise.
Fitness Minutes: (50,779)
916 1/13/14 1:37 P
I snack every night but I have made it a planned snack. I can go all day not being tempted and eating right but once night hits all I want to do is eat. This is me so I have accepted that and adapted accordingly. I put my nightly snack in my tracker first thing in the morning so I can make my calorie adjustments throughout the day and/or put in more minutes at the gym if I need to in order to not go over my limit.
Honestly, maybe you don't want it bad enough yet. I didn't for years, I would whine about being fat but never actually modified my behavior or got my butt off the couch. But eventually you will want it bad enough. You will get fed up with your situation and you will do something about it. Seriously do something about it.
Fitness Minutes: (20,931)
6,212 1/13/14 1:31 P
I'm in agreement with that statement! I try TOO hard and then when I mess up (even a little bit) I get mad at myself and don't try very hard at all! I think this new year I'm going to start with a new "attitude!" :)
I think SparkGuy would tell you to pick a goal you KNOW you can do, and just do that. A little, tiny goal. Just do that every day for 30 days and then add another small goal. The problem with us sometimes is we try to do too much, so we don't do anything.
Fitness Minutes: (5,830)
3,589 1/13/14 11:41 A
I have a bedtime snack every night. Would a workout parner, trainer, or classes help keep you accountable to the gym?
You're the only one who can answer that question. Why do you want to be healthier? Is that enough to change? Right now, it seems like you're going through the motions, but aren't committed. You have to want this and want it badly because 1,000 calorie fat bombs are much easier than 300-calorie balanced meals.
I've found myself, even on this journey, where you are at, and I've had to find my motivation again. I took a step back and really evaluated what I was doing, how I was letting myself down, and why I wanted to be healthier. It's so easy to get overwhelmed by all you are "supposed" to be doing. Make small, obtainable goals, instead of focusing on the bigger picture. This month, maybe it's the gym 2x's per week. Next month, maybe 3, trying a new class, etc. Try tracking BEFORE you eat something. Much easier to say no that way. I'm an after dinner snacker, so I plan for that each day. By tracking, you'll be able to figure out what works best for you so that you can stay in range. Another small goal can be focusing on protein or fruits/veggie servings, etc.
Every few weeks, take a look at how you can make a new goal and get better as you work towards what you want long term.
Edited by: JAMIRBLAZE at: 1/13/2014 (11:36)
Fitness Minutes: (11,106)
1/13/14 11:23 A
I just get up every morning, tell myself that TODAY I'm going to have healthy eating habits and get some exercise. The more days I get used to healthy eating and exercise, the easier it gets each day. After a while the days turn into weeks and then into months, and at a later time, I find myself stronger, leaner, and happier.
As far as the late night snacks, I prepare healthy snacks (like cut up veggies) and keep them in the fridge so that when I want to nibble on something in the evening, I can have a couple pieces of celery or carrots instead of reaching for the potato chips or pastry.
1/13/14 10:57 A
I still have trouble eating snacks in the evening after dinner. I always tell myself that its not that much. Then I joined the gym to start working out and I'm not going. Am I not serious enough?
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.