Fitness Minutes: (3,932)
33 1/10/13 12:10 P
I agree with all posted suggestions but just wanted to add that I think the ONE lb is under rated!!! People don't give ONE lb enough credit. It's a big deal...take ONE lb of hamburg at the grocery store and place it next to your belly or thigh........losing that from your body is a big deal!!! (for the record, I know it's not comparing apples to apples but I'm just tying to make a visual point). Don't get discouraged after a few days and you don't see the scale make huge movements! Keep at it one day and one lb at a time. You can do it!
Fitness Minutes: (1,278)
132 1/10/13 12:04 P
Figure out what works for you but make sure you keep working on it. We're all here to help.
I'm an all or nothing personality, so an elimination diet seems to work for me. I can't have just a little ice cream or I will have an entire tub of ice cream. Other people do moderation very well, and they're able to have a half a cup of ice cream and leave it at that.
Count your calories. You need to know what your starting point is. Once you see how much you are consuming, you can start trimming.
Choose healthier foods when possible (eat the barbecued steak, not the McDonald's hamburger). If you are actually craving something, indulge (if I really want a chocolate bar I will eat everything trying to avoid the chocolate bar, and then eat the chocolate bar—how many calories would I have saved by eating the chocolate bar first?). Buy good food. If you normally spend $5 on a 900g block of cheese (Canadian pricing), spend $5 on 300g of Camembert or Brie. Or save up to buy new gym clothes. If you don't buy it, you can't eat eat it.
Exercise. An hour of cardio five times a week was the only thing that helped me lose weight. Start small. If you don't have time, find it. Watch TV? Exercise during the commercials. Then during the show. When you want the exercise more than the TV, turn the TV off (or put on a fitness video).
Stick with it. That's a hard one. I went back to my old habits and I'm here again, trying to get healthy again. It's a lifestyle change. Don't be afraid to let the people in your life know you are doing this for you and you would appreciate their support. If your plan is sensible, they should go along with it, even if it means you have to remind them not to pass the potato chips.
I truly feel your pain. I've tried and failed many times. I've had all the best info and support and I've still failed. What I find most motivating though is the weight loss. Once I made a loss of a few pounds every week, I was able to get excited and truly motivated to continue. I fear most a plateau. I know it will come and I know that will be hard to work through, but I've prepared myself for it this time and I will work through it. I finally got really mad this past Sept. and decided I was going to lose the weight no matter what. So far I've lost 60lbs since last June and I don't intend to give up, even when that plateau hits, I will continue. Hitting the bottom and getting really mad has helped. I also keep a food diary and have a fitbit which is great motivation.
Fitness Minutes: (22,128)
9,132 1/9/13 11:21 A
Small goals work better for me, as well. Try things like --- 5 lbs by the end of the month or 2 days with only healthy snacks or exercise 3x week for a month. These all seem more manageable. Good Luck. YOU CAN DO IT!!!!
I agree with a lot of what everyone else has said so far. I especially agree with making small changes instead of trying to change everything overnight. One thing that helped me get started on my journey was to treat it like a job, meaning something that had to be worked on every day and which was just not optional.
Overall, I think that motivation is overrated. A lot of people do a lot of things every day that they don't feel especially motivated to do because they feel that these things aren't optional (e.g. getting up and going to work, laundry, dishes, etc.).
I waited for years and years to feel motivated enough to lose weight. Like you, I'd feel motivated for a few days and then my motivation would go away and I'd go off plan. Finally, I just told myself that losing weight and gaining health wasn't optional. After I'd had success losing weight, I felt really motivated by that success to continue on. The motivation felt really good....while it lasted. Then, my motivation took a vacation. You cannot wait on motivation and you cannot count on it to stick around once it does make an appearance. Motivation is never lasting. It waxes and wanes. It's a fickle thing that you just cannot count on to be there for you when you feel like you need it. So, just tell yourself you don't need it and do it anyway.
Don't do anything to try and lose weight that you cannot maintain for a lifetime. Make sure that you are eating foods that you like and which leave you feeling satisfied. A healthy diet doesn't mean just eating, for example, chicken breasts and broccoli. In fact, you don't have to eat either of those things if you don't want to.
Like someone else said, start with where you are and go from there. A great place to start is giving your favorite foods/recipes healthy makeovers and learning to make healthy versions of things that you eat at restaurants at home. Then, work a little on portion sizes or something. The key is to make a healthy change, get used to the change/be okay with it, then make another change. Changing too much at once is overwhelming.
Finally, trying to be perfect is not reasonable and it is a form of what we call all-or-none thinking. Do not fall into the trap of all-or-none thinking. If you get off track for whatever reason, tell yourself that it's your job to get back on track at your very next meal and that waiting for "tomorrow" so you can "start fresh" is not an option. A lot of people will have a lapse/get off track and then convince themselves that they've "blown their diet" and may as well eat whatever they want for the rest of the day and start over "tomorrow." Then, "tomorrow" comes and the same thing happens. Recognize this as a form of all-or-none thinking. Starting over and over again every time you've had a lapse (because you haven't been perfect, so you have to pick a time in the future to start again and be perfect from that point on) is a form of all-or-none thinking that most anyone who has ever tried to lose weight has encountered. It's something that I did for years and years.
Your heart has to really want to do this. You have to be sick and tired of being overweight to change this. Take small steps to do this. Park the farthest away from the store and walk in. Use the strairs when you can. eat more fruits and veggies. Small changes add up. Good luck.
Fitness Minutes: (221,990)
21,711 1/9/13 10:31 A
Hi, Mandi !
I'm going to give you one piece of advice I give to all new Spark members and it's this,"Don't look at good health and 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 and your body.
Set some SIMPLE REALISTIC goals first. If your goals are unrealistic, that sets you up for future failure. 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 drinking your water, set a goal to drink 2-4 glasses each day for one week. If you're not exercising, 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 isn't "all or nothing". Every little bit really DOES make a difference. So, if you eat a healthy breakfast every day for one week and nothing else, that really is a step in the right direction. this week, you eat a healthy breakfast each day. Next week, you eat a healthy breakfast and take a daily walk. That's how people start healthy habits.
No one ever became a healthy eater overnight. Be patient with yourself and your body. you can learn to be healthy.
first of all, you dont suck, never use negetive words to describe yourself, negetivity breeds more negetivity. Second, the thing that kicked me in the butt is that i acidentally bought a dress i really liked smaller than i could fit into. Soo my goal was by christmas i wanted to wear that dress. I left it hanging up in my room so I could see it everyday and it motivated me to get to work.Getting started is hard, but once you start it becomes part of you. Set a schedule and hang it up. make sure you see it, tape it to the front of your t.v so that you have to move it to watch t.v. that way you have to make the decision to remove the paper and not work out. You can do this..you are worth it, and you are strong. BELEIVE!!
I agree with another poster, if you make the effort to workout properly a decent amount of times a week, you will want to eat better because you will be feeling better, have more energy and most importantly you won't want to ruin your good hard work. I have only just got back to exercising daily after a month or 2 of not bothering and I can't explain how much better I feel, and it is definitely making me want to eat healthier too. You will become motivated because you will feel better and better as time goes on, that's what I look forward to - feeling my best again.
don't start where you want to be, start where you are. in other words, if you change everything in your diet for a few days, it's easy to lose weight and even easier to fall off. it can take six weeks to change a single habit. and changing your whole diet all at once is like deciding that you're going to walk around backwards everyday, hop over cracks, do pirouettes in every doorway, only make left hand turns when you drive and do wall pushups every time you reach the corner of a building. how long do you think you would last doing that? no very. your diet [yes, diet as in what you eat, nothing more nothing less] is the same. when you make too big of changes it is easy to fall back on your habits. so start small. start by picking one or two little things and working up from there. adding in a serving of fruit, adding in a serving of veggies, reducing the amount of fat you're cooking in or adding through condiments or dressing, walking for five minutes, reducing portion sizes of things that you're eating too much of, all of these things are little steps that you should be focusing on one or two of for a few weeks, getting the hang of it until it is second nature, and then focusing on another one or two. making baby steps like this will get you where you want to be, it will take longer than doing it all at once, but since your'e taking the time to actually change some of your habits it will be harder to fall off of those changes that you make slowly.
Fitness Minutes: (36,922)
526 1/9/13 8:12 A
U are in the same boat as a lot of us. I would like to tell u of my experiences. I lose and exercise daily, and walk 10 miles a day, but sometimes I wake up and the stupid scale adds a pound from yesterday, I go back check my sp logs and see I haven!t been over my caloric intake, but still there is that pound, well at first I got disgusted and exercised more then I was to tired to do anything else, but that one/two pounds stayed, no further weight gain or loss. Now u have to know I have to weigh everyday and send my stats to the veterans hospital so they can record vitials. Well guess what, I discovered that your colon can hold up to 18 pounds of waste and lots of fiber will keep it flowing through u. Also salt intake will cause you to retain weight and bloat and swell up, this is a enemy of mine because I have heart failure . I don!t use the word diet, I prefer to use lifestyle change, u can do this all it takes is discipline and the desire to excel U are welcome to read my blogs on my spark page as well as postings, good luck
For me, I find diet follows exercise. If I start out exercising it makes me what to make better food choices. Likely different for everyone but I make a point of going to the gym 5 days a week. Be sure to grab a protein and maybe a fruit when you get back home to help curb your appetite. It also sounds like you want instant results if you give up after a day or two. That is why you have to give up on diets and find a plan that you can make into a lifestyle change. Go to the library and borrow books, do your background research and start over again - but not before you have a plan While researching, start your exercising - even if you can't join a gym, get out and walk - go to a mall if you have to - just get moving - diet will follow
I hid my scale for the first 30 days of my journey. I get frustrated, but I never give up.I never want to go back where I was.
Fitness Minutes: (171,824)
11,631 1/9/13 7:46 A
Also, we're all here to help, too! If you make your food and exercise trackers public and struggle, we can take look at it and give you suggestions.
Fitness Minutes: (727)
203 1/9/13 3:07 A
Get an accountability buddy. I have two coworkers that go with me 3 times a week to the gym to do cardio and work out. I am less likely to skip going because we keep eachother motivated! I started working out and watching my diet some... and I went from 175 to 161 since November... I went from a size 14 to a 10! My husband even comments how much thinner my thighs look and how my butt is perking back up. It is rough to get started, but after these results has gotten me fired up to keep going!
Fitness Minutes: (27,816)
6,702 1/9/13 1:24 A
Mandi- I have been where you are and still struggle from time to time. Some would say I've lost 115 pounds, I would say I lost 1 pound 115 times. What I am saying is that it is easy to be overwhelmed by what we have to do. Focus on one pound and that's it. When that one is gone move on to the next. As far as a hit and miss motivation, we are all in that same boat. Remember that your body is dynamic and will fluctuate as far as weight is concerned. It has ALWAYS done that. The only difference is that now you are paying attention because you are weighing yourself frequently. I have had my weight swing as much as 10 pounds from a few poor food choices that were loaded with sodium and I retained water like crazy.
What I am saying is that the key to success is to make small changes, one step at a time. Put your hand to the plow and never look back no matter what the scale says. You will make progress eventually but you must quit quitting.
Fitness Minutes: (160)
45 1/9/13 12:30 A
All I can say is I have the exact same problem. However, after over a year of struggling with it and gaining more and more weight I just had to make myself determined. It helps getting other involved. I have my husband and my mom helping to encourage me. It really helps to keep a daily food journal that way you see your daily progress and feel better on daily bases.
Well, you've no doubt heard "aim low"? You don't want to lose 40 pounds, you want to lose 2 pounds. And then give yourself two to four weeks and work on just those 2 pounds. And then the next 2. One step at a time!!!
Fitness Minutes: (10)
11 1/8/13 11:56 P
I can't seem to lose weight...I get really motivated for a couple of days, then I jut get discouraged and give up. I really want to lose 40 pounds, and I just suck at actually doing it. Any suggestions for staying motivated and on track?
When I'm motivated, I do well. But as soon as the scale goes up at all, I give up.
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