Fitness Minutes: (615)
24 12/3/12 7:38 P
I've started at the same weight you quoted, and for me the motivation came from looking back over the last 15 years, and thinking...
"...when I turned 16 y/o, I said THIS would be the year I would lose the weight....and at 18 y/o, and 21 y/o and 25 y/o...and so on, and so on."
Guess what happened when I turned 30? The same, but I also freaked out a bit. Then...
I turned 31. And that's what did it. For some reason, every little thing wracked-up and I started counting calories. And I started walking. And I started swopping cheese pizza for fat-free turkey sandwiches.
Fitness Minutes: (44,555)
7,728 12/3/12 7:08 P
I got to say I so agree with coach Nancy... it is so true what she said..3 years ago I was sitting here looking at the scale of 330 lbs and saying the same thing how in the .... was I going to lose this weight when I cannot control what goes in my mouth..
but I will say that in the beginning I did set small goals for my self I also used a lot if out all the tools of spark and still do food tracker work out tracker, message boards, video, recipes.. it all helped and still does..
Sometimes we start slacking because we lose our faith that we CAN do it. We're so afraid of failure that we wind up sabotaging ourselves because we subconsciously believe we're going to fail anyway. Pick one or two healthy habits and implement them for a week. If you feel strong in those, add another the next. It'll snowball from there. Good luck! I know you can do it!
All or none thinking is one thing that will lead you to have good motivation in the mornings and then, after a little slip up maybe at lunch or in the afternoon, it is easy to figure that ypu have blown it for the day and may as well start over tomorrow. A quest for perfection goes right along with that because it makes you feel like you have to always be perfect, stay on plan and never slip up. So, you have to let go of these things. If you slip up, the thing to do is to make your very next choice a healthy choice...get right back on track that very same day and be okay with the day not being perfect.
One thing that I have found to be really helpful is to enter my food in the food tracker ahead of time. That way, everything is planned and I don't end up making quick decisions about food. It helps me to not be impulsive about food.
Like others have also said, take small steps that you can sustain permanently, for life. Maybe start with something like giving your favorite recipes healthy makeovers and by learning to make healthy versions of your favorite restaurant foods at home. Do some work on portion sizes after that. Work your way into your recommended calorie range instead of expecting to be okay with it overnight. Then, slowly change things around until you are meeting your other nutritional goals for things like carbs, fats, protein, etc. In the end, you should end up with an eating plan that uses a variety if foods that you enjoy and which also leaves you feeling satisfied. Healthy eating does not mean deprivation or limiting yourself to (for example) chicken breasts and broccoli.
Fitness Minutes: (180,866)
2,314 12/3/12 10:07 A
Take things one step at a time. You did not get to where you are overnight, you cannot change it overnight. There will be times when you think you are doing nothing right and times you want to give up. Don't give into those things, take a look at the things you are changing and keep on going, one step at a time. We all have to start somewhere, don't give up because if you do, you are giving up on yourself!
Fitness Minutes: (214,125)
20,991 12/2/12 1:36 P
Don't look at weight loss or good health 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.
Don't try to do everything at once or you will end up frustrated. Start with some simple changes and goals first. Example, if you're not used to 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 used to drinking 8 glasses of water, set a goal to drink 2-4 glasses each day for one week. If you're not used to regular exercise, set a goal to take a 30 minute walk each day for one week. Once you've achieved these goals. Then you set new ones.
Good health shouldn't be "all or nothing". If you ate a healthy breakfast and lunch, that's a great start ! Okay, maybe you over ate at dinner. So ? You took a step towards a healthier lifestyle by eating a good breakfast and lunch. That's a start. Stop trying to be perfect. You don't have to be perfect to be healthy.
So, why not start by setting a few simple (achievable) goals this week ? one small step is all it takes to change your life.
I don't think it could have been said any better Coach Nancy!
Making healthy choices through out the day, and making an effort to get healthy is a step in itself. No matter what the end of your day looks like, making healthy choices throughout the day was better than not making any healthy choices at all.
"Little by little does the trick"-Aesop
That quote is something I say to myself all the time, to remind myself that I don't need to go all out strict on myself, because I will end up not sticking with it.
Good Luck HORSESX4! You can do it!
Fitness Minutes: (112,042)
46,222 12/2/12 10:42 A
Could it be that you are expecting too much from yourself when you are beginning your program?
It's so easy for us to focus on all the could've, would've, should'ves instead on the positive things that we do.
Changing life-long habits takes dedication, determination, and most of all time and perseverence. So many of us have made unhealthy habits such a big part of our life that it is going to take more than a few weeks or months to truly integrate the new habits into our lives so that we no longer have to think we just do.
If you look at this journey as a quick means to get to a certain number on the scale only to go back to the way you used to live, you will not keep it off for long.
Just by making small permanent changes into your life can lead to big results down the road. There is no place for perfection in this journey we call healthy living. One oopsie moment doesn't mean we have blown it for the day...we always have the opportunity to make healthy choices any time.
Every day brings the opportunity of new beginnings...if you fall, pick yourself back up and carry on and know that your SparkPeople friends are here to help you along.
I hope this helps!
Fitness Minutes: (1,933)
297 12/2/12 10:25 A
I want more than anything to lose 50 pounds. I start off great, but by the evening it's right back to slacking.
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