Fitness Minutes: (133,893)
4,985 12/24/13 7:17 P
Write down why you want to lose weight. List all the reasons why those extra pounds are burdensome. That is your motivation. Post them by your phone, in your car, on the bathroom mirror, next to the kitchen sink....
Part 2 is determining whether wanting to reach that goal is worth the effort needed to do so. If you do not think it is worth it, nobody else can help you to get there. If you DO think it is worth the trouble and hard work, nothing can stop you! We can encourage you, we can help you through the temptations and hard spots, but we cannot give you the motivation to do something that you do not want to do.
Part 3 is your plan. How do you plan to lose the weight that you have decided is worth the effort to lose? Will it be dieting? How? Calories? How many? Atkins? Weight Watchers? What kind of exercise and how much are you prepared to do at this point? If you don't have a plan, you will continue doing the same thing you are doing now and that isn't helping you to get to where you want to be..... which brings us to step 4...
Part 4- What is your goal? You can set an ultimate goal, but 50# is a lot to look at. You need to set smaller measurable goals. Not all of them should or have to do with weight. Perhaps it is to move for 10 minutes straight. That movement might be walking, dancing, jogging or marching in place. You might want to get below a certain milestone number (those over 200# tend to strive for ONE-derland). Or look at a 5% weightloss. YOU decide the goals.
Now put these all together and get this plan in motion.
MEASURE YOUR SERVINGS! Our minds are sneaky and we vastly underestimate what we are eating. TRACK EVERYTHING THAT GOES IN YOUR MOUTH! If you write it down, it is real. Don't try to remember at the end of the day. Do it immediately after you eat if not before. MOVE! It probably won't be much at first. 15 minutes on the bike was hard for me at first and I had to ice my knee afterward. After several weeks I tried the elliptical trainer. I couldn't do a minute. Now I can do an hour without any problem.
The fact is, you CAN do this! I am proof of it.
Fitness Minutes: (14,484)
1,541 12/24/13 4:39 P
Another thing to think about is that this is not work. Dieting is not something that is difficult, hateful and miserable. I know many people who think of it that way. Do something fun that makes it enjoyable. For example instead of doing an exericse work out or walking. Go bowling, mini golf or something silly like flag football with some friends. Food for me is all about finding recipes and the joy of trying something new that I never had and not having the same thing day in and day out. It actually makes this more enjoyable then hard.
Please don't call yourself lazy... I'm sure you are not looking to hurt yourself on purpose.
Often when people (me included) 'just stop' doing things that are good for them it means that they are trying to do too much too soon. So I say try to set small goals that you feel you CAN do. Consistency is what matters if you ask me.
Fitness Minutes: (66,985)
12/13/13 12:59 P
I believe in the power of positive self-talk. Instead of "I can't eat that donut."', for example, I say to myself "I could eat that donut but I choose not to." Our brains respond much better to positive statements. So think about your goals, write them down in a positive way. Then focus on your good qualities! You have a responsible job, right? It takes willpower to get up and go to work every day. That's admirable!
I agree too that it's helpful to look at small goals rather than the big number. I just looked at 10 pounds at a time and didn't even set a goal weight for a long time. The thing is that small goals like 8 glasses of water, more fruits and veggies, getting enough sleep, moving at least 10 minutes a day -- these are all things we need to do for the rest of our lives. Losing weight is the result but once you've lost it, those little goals are what will help keep the weight off.
12/12/13 11:46 P
I've read about the benefits of having a mantra, and it might help you, too. Specifically, I use it when I'm contemplating going "off the wagon" (i.e., someone brings sweets into the office at work, or the weather is really cold outside and it occurs to me that I would rather hang out inside than go for my scheduled walk). Surprisingly often, it really helps.
I just say to myself, "No choice."
This reminds me that the decision to live a healthier life has already been made, and it's out of my hands- I've committed to a healthier path, and things that I KNOW I will regret are no longer an option. The act of saying, "No choice" often turns off the hamster wheel in my brain that is spinning around thinking of possible justifications and excuses for giving up on myself, and it reminds me that those justifications are meaningless, as I've already made my decision to be healthier.
It doesn't always work, and I don't always remember to use it, but it helps a lot when I do!
12/11/13 12:23 P
Have you tried re-evaluating your goals? A lot of people don't succeed because they create unrealistic goals, and when they can't be achieved, they feel as though they have failed..giving up.
Goals need to be created taking into account your specific lifestyle, and I think it helps to create small, easily attainable goals.
*Drinking 8 glasses of water a day.
*Eating less processed food, relying less on takeout
*Learning to cook more nutritious meals for yourself/family
*Making a point to track food (that actually takes so little effort)
*Exercising that fits your lifestyle. Can't do 45 minutes a day? Don't beat yourself up over that. Do 10. 10 is better than nothing if exercising is important to you
*Eat at the high end of your calorie range.
Try doing these things as best you can in order to jumpstart your program. Succeeding at accomplishing smaller goals can boost your morale so much...leading to creating and succeeding with more small goals.
Don't be afraid to look at your weight loss goals a little differently if you need to. Instead of looking at a whole "block" of weight to lose, break them down into little bits - 10 pounds in 3 months. Then another 10 pounds in 3 months....I break mine up into 8 pound increments (no idea why I picked 8, just stuck with me).
And don't ever look at someone else's success and get discouraged. That's the worst thing you can do. Everyone is so incredibly different..different jobs, different lifestyles, different metabolisms, different tastes, different families, different hobbies. Tinker around until you find what works for you. The worst thing you can do is quit, the best thing you can do is to keep trying :)
Fitness Minutes: (278,803)
12/11/13 9:41 A
I give all new members and anyone who will listen to me 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.
What can you do to get started again ? I encourage all new members to start with some simple changes first. Don't try to do everything at once or you will end up frustrated. Set some simple goals.
Example, if you're not eating 6-9 servings of fresh fruit and veggies each day, set a goal to eat 2-3 servings each day for one week. if you're not drinking 8 glasses of water, set a goal to drink 2-4 glasses each day for one week. if you're not exercising, don't try to do an hour a day, 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.
No, "all or nothing", just a few simple changes you can stick with. You have to believe that one small change CAN change your life.
If you need an SP success story, friend member INDYGIRL. at her highest weight, she weighed over 460+ pounds. In two years, she's lost half that weight.
Like the rest of us, INDYGIRL will encourage to take baby steps literally and figuratively.
Be patient with yourself and your body. If you need more motivation, read and post to the forums. I think you'll find the spark community pretty amazing.
12/11/13 8:18 A
I feel as if I can't do this anymore. I was doing so good and then I jus quit. Straight up stopped doing things; exercising, eating right, tracking, etc. I don't really understand why other than I'm lazy. I want to get back on track.
I *have* to.
My insurance company is doing this well living thing or whatever and in order to keep my current plan next year, I need to get healthy. Or I will be bumped down to a lower quality plan. I also got this card, through them, called Humana vitality. It can be used at Walmart and only on certain, healthy foods. It will help me get discounts and will give me points.
So while that is a tiny bit of motivation, it doesn't start until the new year and I need a big push. Not something so tiny I'll barely feel a shove. I seem to have zero will power when it comes down to this and I need some major help.
So give me advice, post links to articles or videos, success stories, tell me what you did to get started...or maybe even just talk to me. Having someone there to help motivate me would be wonderful. Someone to talk to everyday and check in with. Someone that will ask me If I have exercised that day and if not...push me to do it.
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