Fitness Minutes: (70,336)
1/6/13 4:03 P
Hey Jess - glad you are posting on SP and working through your thoughts and emotions over the weight and choices setback.
Hang on and keep going. I've been on SP for 3 1/2 years - never perfect but never quitting. It's what keeps me going. Get involved with a good team and a few accountability partners. Small steps each day in the right direction will help you achieve your goals.
Try setting up a few small goals on the My Trackers tab - Other Goals. Check them off each day and watch the streak grow!
Fitness Minutes: (266,194)
1/5/13 6:25 A
You can't beat yourself up because you regained the weight. That's something that has happened to every single member of Spark People at one time or another. You can't change the past, but you CAN influence and change the future !!
I'm going to give you a piece of advice I give to every new member 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.
Start with some simple changes first. Don't try to do everything at once or you will end up frustrated. Set some simple, realistic goals you can stick with. Example, if you haven't been eating your 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". One small change can change your life. You have to believe that.
Twice in my life I weighed over 200+ pounds, a few years ago, I made the decision that that wasn't going to happen a third time. I took the weight off and I kept it off. How ? With small changes. That's what was different this time. I stopped DIETING. If you want to take the weight off and keep it off, you have to make this a life style change. That's why we start with simple changes because we want those changes to become a habit.
You can lose the weight and you can keep it off. As the Coaches all say,"trust the process". Don't try to do everything at once or you will end up frustrated.
Fitness Minutes: (29,910)
2,148 1/5/13 5:27 A
Hello :) Breathe :) let it go...move forward...you'll get back there and to your goal. Don't get desperate and crazy by not eating enough (that's what your message screamed to me!) not eating very much during the day simply sets you up for failure after 3 pm. Here is what I give clients, friends, and family. It keeps it simple. I eat at the high end of my protein numbers as well...Kees you fuller :) let me know if you have any questions! You're not alone! Big hugs. Positive brand new day tomorrow! Preplan the week of food...it helps!
Hello. I thought I'd send you this as I know you'll lose more and see changes faster. It's what I recommend to clients and friends and family as a checklist to eating. Try to eat enough protein to the high end of your numbers...and in the beginning...eat on the high end...not the low. You need to eat to lose...but it's WHAT you eat! Let me know if you have questions. :) Daily nutrition. Everyday Eat: 2-3 servings of fruit 1-2 servings of dairy (milk/yoghurt) 2-3 liters of water 5 servings/cups of non-starchy veggies (no corn, peas, sweet potatoes, etc - they go under carb count.) at each meal (6 servings) - 1 serving lean protein (like a size of a deck of cards, palm of hand), 1 serving complex carbohydrate (size of your fist), and a healthy fat serving (size of a dice or thumb nail) Plus a good multivitamin and Omegas :) It's a nice checklist to start your plan! LOL I still use it! It keeps it simple and fresh and complete and balanced. You can go over on protein...especially if you are moving your body. I also suggest just protein and veggies after 2 PM if possible. But that's something you can work towards :) that was hard for me when I started. Let me know if you need anything or have any questions. Enjoy your ass kicking week! Xo Patty
Fitness Minutes: (39,836)
25,200 1/5/13 4:40 A
Hi - I am sorry to hear that you have gone backward re the weight. It happens to a lot of people, but remember, it is never to late to do something about it! Just start off with baby steps again!
Just changing one or two things and allowing your mind/body to get used to it before adding something else to the mix, should do the trick!
You mention having black coffee 'without cream or sugar' .... have you thought about using trim milk - a little extra calcium and protein won't hurt!
Life is always going to happen - there is no need to forbid foods that you enjoy - it is a case of using portion control AND applying the 'occasional' tag to some of this more calorie laden food. Of course, there is no reason why the pasta can't be given a good healthy makeover. I did this long ago. I finely shred cabbage and onion and then saute it. I cook some red lentils in with the wholemeal pasta (a small handful of each per serve, or if it is spaghetti, then it is only about 30 grams) and then add the sauteed veges to it. I use chicken stock to help reduce the cheese, if I am using cheese, and the cheese is reduced fat tasty cheddar. Otherwise I use canned tomatoes and garlic for the sauce. It makes a HUGE difference to the calories!
You didn't exercise today - well guess what ...... nor did I. I only get a walk in about 3 times per week - putting my groceries and laundry away one at a time.
You may have made 'mistakes' but if you allow yourself to learn from them then they aren't mistakes - they are a learning experience! THAT is positive!!!
You don't mention if you are using the Nutrition Tracker, but if you aren't, then I strongly suggest that you do! This is the only way that I have been able to stay focused, stay on track and achieve my goal, after having been overweight for about 30 years - and that was while eating a healthy diet and in a very healthy calorie range, but unfortunately it wasn't for me, so I was steadily gaining over time. Check out my weight ticker!!! It took 16 months to lose just over 50lb, and then I happily sat there for about a year before moving on down again. Had I not been using the tracker, I would never have managed this, because I wouldn't have been able to tweak my intake as and when needed!
Good luck - I am SURE that you can do this!! Have faith in yourself and you will reap the rewards.
In 2012 I went from 248 lbs to 189 lbs, my goal was 150-160 lbs but I ended up getting off track because of the holidays. I was so proud of myself for breaking back into the 100s but I weighed myself today and I am 202! I am so disgusted in myself for going backwards. I tried to eat healthier today. When I had coffee I drank it black without cream or sugar, I brought a salad with me to work for lunch with light dressing, for dinner I had spaghetti which I regretfully ate because it was cooked when I got home with garlic bread. I tried to keep a good portion but I had two pieces of garlic bread and then ended up drinking sweet red wine tonight.
It is only my first day trying to make better choices and I feel like my day still didnt go as well as it should have. My biggest problems is a few set backs make me want to throw in the towel all together. I know if I do quit I will regret it. I also didnt exercise today, I bought a treadmill from a friend and cant get it home until next week. I know there are other things I could have done for exercise and I am disappointed in making these excuses.
I really need help in finding encouragement after I make mistakes so I wont completely get frustrated in myself and give up all together. Why does this have to seem so hard!? Watch portions and eat healthier, drink more water, exercise...it sounds so simple but it isnt!
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