Fitness Minutes: (5,474)
8/16/13 12:17 P
What a great response and wonderful suggestions ANNROW0354!! I set out this week to really get back to where I was two months ago. Walking EVERY day and logging every bite and doing my best to stay in my calorie range. This week unfortunately has gone quite wrong. And when I hopped on the scale today to see I had only gone down .4 of a pound, I was really self bashing. But I know what went wrong. And really, instead of giving in to those negative thoughts, I am going to just keep making good decisions, one by one. And eventually my mind and body will get in line. Its really easy for me to be "all or nothing". But I want so desperately to shed the extra weight and be comfortable in my own skin again! So here I go, one step at I time, one decision at a time. Anyway, I just wanted to tell you I really appreciated your message. I just want to FEEL good inside my own body and I haven't felt that in over 20 years. And like you, I want to change my life, not just stick to a diet but really correct my lifestyle altogether so I can finally be healthy and feel good and stay that way!
Most of us can relate to the yo-yo syndrome and every time we lose and then regain the weight (and then some) we beat ourselves up and vow that this time it will be different. The thing I have learned this time around is that it is absolutely vital to keep your goals in front of you every day. Then break those big goals into the smaller goals that you reach for on a daily basis. Those small changes add up and if you keep at them for 30 days, they become a habit. I might have a weight in my mind for my long term weight loss goal, but I also have the goal for a healthy, active LIFESTYLE where I am comfortable in my body. That goal isn't about a number on a scale. It is about achieving optimum health and fitness for my age and body type. It is ongoing with no end date. The small changes I am making today are ones that I want to incorporate into lifelong habits. This battle for a healthier weight and lifestyle is won or lost "between the ears". Saying that today is the day only works if you set your mind ahead of time as to what you will do that day to make the small changes necessary to reach our goals. Good luck and be sure and make use of all of the resources available on SP. Even reading 1 motivational article a day can keep you moving forward.
I'm with you LOURDESAM! I was the smallest that I had been about three years ago with SP and then what? Now, I've let a lot of it creep back on slowly. And it's not because I don't know the right foods. It's not because I can't eat healthy. I love to eat healthy so why do I just gravitate to my crap food. UGH! I am so upset and I just want to get to my goal weight once and for all. I feel fat. I feel gross. I just want to binge and then I do and feel guilty. I need as much HELP as I can get!!!! I hope to find it here!
I can definitely relate. I have previously lost weight and got to the smallest I had been, was so happy, but it has slowly crept back up and it feels like I am slowly losing control. I even feel like I am trying sometimes, like I really am but when I look back, I know "i should've worked out" or "I shouldn't have eaten that...or that much". I feel like I should be losing weight but realistically I'm not changing much or anything to warrant that. I guess that's why I've recently gotten back on here. To try to be aware of what I am about to eat. I know there's a lot of positive advice and a lot of stuff "I SHOULD DO" and I know how to do it, I've done it before. I feel like something is holding me back and I'm not even sure exactly what that is. I can sure as hell find excuses though... lol
7/28/13 3:58 P
I think the difficulty you are experiencing is because you are expecting 100% perfection. Losing weight and getting healthy, even just changing habits, is really difficult! Don't get into the cycle of guilt and shame for missteps. Instead, set small goals and applaud yourself for achieving them.
I have never had a serious weight issue, but at 4'10, I did weigh 115 about a year ago, which was more than I wanted. But more than that, I was in poor health, and had a serious soda and sweet addiction. My eating habits were poor, my fitness level was nonexistent.
I'm now 90 pounds and way more active, and getting lots more veggies and fruits. I've cut out soda completely.
I am also OBSESSIVE. I did expect 100% perfection, and it has led me to a point of some disordered thinking, exercising and eating habits. I'm dealing with and addressing those right now.
My point is, expecting an overnight change can be psychologically problematic. Take baby steps instead. Cut out the things which you really think are bad for you, and increase fruits and veggies and other good stuff that you enjoy and that are healthy. Start incorporating exercise in a fun, and moderate way. Know that it will take a while, and that that's ok. You are making healthy changes, and you should be proud of yourself.
Best of luck!
Fitness Minutes: (281,398)
7/28/13 3:28 P
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.
Don't beat yourself up because you've regained the weight. That's something that has happened to every single member of Spark at one time or another. We're all experts at yo yo dieting. Well, that was the past. You can't change the past, but you CAN influence and change the future. As the old song goes,"accentuate the positive and eliminate the negative". Give yourself credit for all the positive things you do for yourself and don't beat yourself up because you're not perfect. You don't have to be perfect to be healthy.
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.
I'm a big believer in "trying" to eat as healthfully or cleanly as possible. But, that's not always possible. Instead, why not start with some simple changes that will help ease you back into a healthier way of eating. I don't know why you regained the weight, but I do know that if you deprive yourself of foods you really would like, you risk binging on them later.
You don't have to deprive yourself to be healthy. a cheeseburger, fries, fried chicken, pizza, brownie, soda, etc... CAN all be a part of a healthy lifestyle as long as you are mindful of the portion. I can't imagine living a life where I wasn't allowed to eat something because I was worried I'd gain weight. That's not healthy. Instead of eating cleanly, why not start by trying to be more mindful of your portion sizes.
I knew when I wanted to lose weight that I had to cut back on the junk, but I also knew I could never give up things like cheese or chocolate. And I never did. I just became more mindful of my portions.
I really do encourage you to start with some simple changes that don't overwhelm you. If you try to do too much too soon, you will end up frustrated. Slow and easy really does win this race
Be patient with yourself and your body. You can regain your health, but you do have to be practical as well as reasonable.
Fitness Minutes: (47,013)
160 7/28/13 1:24 P
I hope what you consider "clean" is providing all the nutrition you need. The tracker is great, not only for limiting your calories, but also to make sure you are providing all the nutrients your body needs.
Calcium isn't one of the things SP automatically tracks, but you can add it to your report. I know that is probably what has tripped me up more times than anything else, given that my cravings usually included dairy products. Now that I meet the recommended calcium level daily I don't have urges to binge nearly as often or as severe.
Also make sure you are getting enough protein and fiber. Not only are those important for your body long term, but they will also help you to feel full and satisfied longer.
Have you entered the exercise you routinely perform into your fitness tracker? That will allow SP to suggest the appropriate calorie range for you. Don't try to go below it. It won't make your weight loss go faster and might even bring it to a halt.
I hope SparkPeople works for you. There are so many resources here on SP. I'm sure you'll find the one that works for you. Best of luck on your journey!
7/28/13 10:20 A
This has helped me recently.... Got it from someone else on SP...
It's their mantra.... Basically it's:
What I want, whatever goal, is more important than what I want right now.
Trying out The 17 Dat Diet.... Check it out.
Fitness Minutes: (174,202)
7/28/13 8:53 A
do you have specific baby goals set, such as drinking 8 cups of water, or exercising intentionally for 10 minutes?
It sounds like you wake up and expect to do everything perfectly, and then get so overwhelmed that you do nothing.
Set those baby goals, and don't do anything beyond those 2-3 goals.
2 years ago i lost 80 lbs.. As of todayi have gained 50 lbs back. Every morning I wake up and say that today i can do it. i'm going to eat clean. I'm going to exercise. But everyday I fail and eat something bad or drink something I shouldn't.
I know what to do, I've done it before. I just cant seem to commit 100%. Can any one relate?
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.