Fitness Minutes: (6,266)
5/1/14 10:23 A
This website is honestly the greatest resource I have used! What helped me was to realize I am not breaking bad habits over night. I would exercise, count calories all day, and then at night give in and have a TON of food. This is the difference. I have always ate a ton of food, but since I started exercising in the morning, I began to lose weight since I was making a caloric difference.
What I am saying is even if you do good all day and then give in, don't give up! Just make that your main goal for a few weeks. Eat 2 good healthy meals, and then eat what you want. Then you can spread out the bad meals more and more as you continue on this path. Start with 10-15 mins of exercise and then move up when you feel better. Believe me, the exercise alone will make you feel on top of the world!
Don't give up even if you give in to temptation. We're all human and these temptations will stay, you'll just be able to handle them better. I agree with the first response too, once you get healthier you will realize that most of the foods you used to love really just plain suck! lol. I used to drink coke and sweet tea non stop, and if I even have a sip now I get sick to my stomach.
Don't give up, take it a day at a time, and focus on one small change at a time. You can do it!!!!
Fitness Minutes: (111,625)
5/1/14 10:14 A
What everyone else said! When I started in Oct 2011 I changed my mind set from "going on a diet" to choosing to start eating healthier most of the time. It wasn't a diet, rather a choice that I would follow for the rest of my life. i could have a treat or less healthy food once in a while as no food was on or off limits or good or bad. I committed to moving every day and tracking my food. I set a realistic calorie goal at 2,000 to start. I didn't care how long it took and I reached my initial goal after about 12 months. Kept eating the same and moving more and the weight came off.
One thing that did help me was going to a hypnotist. I had several sessions and I told her I wanted to work on (1) choosing to eat healthy most of the time (2) eating only when hungry and (3) tracking my food. that worked! After 6 months and about 30 pounds I went back to work on moving more every day. That worked too.
Good luck. You can do this.
Fitness Minutes: (2,155)
5/1/14 8:34 A
I would also suggest spending some time thinking about the positives. Maybe not even exactly in terms of losing weight. But are there any food related negative behaviors that you would really like to change for their own sake, or for a very direct reason like immediate feelings of health or well-being? Those can be pretty strong motivators in my experience, all on their own.
For instance, I had really come to despise always being the person in line at the deli every morning for a big humongous muffin, and of feeling like I couldn't do without it, like I was missing something important if I didn't get it. When I stopped (although it wasn't directly for that reason), it brought with it a huge feeling of freedom. When I go into a deli now, odds are I won't even be thinking about the pastries, but if I do, it always comes with a wonderful feeling of triumph. That is NOT me anymore. That negative thing I was doing to myself is gone.
What the other poster said about success breeding success is so true. If you can ratchet up the willpower -- and lack of resentment, this is important! -- high enough for just a couple of weeks, you can knock the fangs out of almost any bad habit. You simply don't engage in it, for that long or longer, and it starts to lose its grip. The more you eat healthy and in proper amounts, the easier it becomes to continue; the lower you can get your unhealthy stuff (again, up to your current resentment threshold and no further), the less likely it will become difficult again. It's not exactly easy. But once you get going properly, it's usually not exactly hard, either.
So have faith and give it a real effort, and you may surprise myself.
I also agree that if resentment is a real issue, you may be better off not focusing on restricting at all, at least for a little while. There are so many things you can do to improve your health that have nothing directly to do with weight loss but which will make weight loss so very much easier if they are in place already when you are prepared to do it. It is terrific that you exercise already, for instance; depending on your situation you may be able to increase intensity or duration or frequency without stress; if so, that would be a good thing to do. Focusing on increasing the healthiness of your meals as opposed to the controlling the size of them could be huge. You don't have to figure out how to "say no to junk food" in order to eat more vegetables, for instance. Pile those suckers on your plate, and eat them first. You've heard that x,y,z food is really healthy? Give it a try and see if you like it. If you do, it will help increase variety and interest in your daily diet down the line when you might be tempted to fall back into thinking too much about what you are giving up.
And stick around here. See what people are saying who have been successful, and what they do. Grab on to anything that sounds like it will fit the way that you want to live. Discard the rest. :)
I have the world's worst willpower, swear on a stack of bibles that I do. All it really took was wanting it more than I wanted the alternative, and being kind enough to myself not to take any momentary highs or lows too seriously. So just figure out what you want, and you can make it happen.
When you track your calories daily on Spark, you get not only the benefit of seeing how many calories you've eaten but you get reminders of why you want to lose weight. The support helps keep you focused.
As for willpower, it gets easier, in my opinion. I think about food a lot too, and now that I'm not grazing all day long or eating mindlessly or eating beyond the point of being full, I enjoy food more. As the weight starts to come off you gain momentum. It's much easier to say no to junky food when you're wearing new pants in a lower size. Success will build on itself.
If saying no makes you feel deprived in a way that threatens your success, maybe start by adding things in rather than subtracting things. Start eating more fruits and vegetables, or start walking 30 minutes every other day. It seems at the outset like weight loss is all about saying no, but it can be a way of saying yes to a better way of life. If that doesn't sound too perky and everything.... it's still a lot of work. But it does get easier.
Edited by: CALLMECARRIE at: 4/30/2014 (21:21)
4/30/14 8:08 P
For me the "resources" I have found are on this website.
There are ton of articles to read to keep your motivation going, and teach about food (and that's critical - knowledge, so you can make good choices).
The other thing here is this board! Come every day and read what others are struggling with, how others stay motivated, learn from others suggestions and tips and support.
The food tracker is pretty good here - you can be comfortable with it in just a day or two - use the favorites and grouping options for ease.
You mentioned having success with weight loss in the past, when you have tracked your food intake. Then return to this "proven" strategy.
Weigh and measure all foods and beverages. Enter them in your nutrition tracker. There will be days that you will have a high calorie intake. But still track. This one strategy has been shown to have great results with long term weight loss.
I would suggest that if you're looking for something to read, then you might want to start with the Spark books. I've heard some really good things about the Spark Solution.
You might also want to look in to joining some teams that are focused on specific issues that you share, whether that be binge eating, or boredom eating, or whatever it is. There are always other members around who have been there / done that and have some great suggestions.
I can tell you that what has worked for me is to take my love of food and eating, and make that in to my strongest "tool" to get healthier. I don't "do" motivation, or self-discipline, or control, or all those other good things --- but I am on a constant search for things that make me happier. One of the things that makes me happy is really good food, made from really good ingredients (fresh, whole foods for the most part). I had to learn to cook, but since I was thinking about food anyways, this has turned in to a great way for me to learn what *works for me*, as well as gets rid of the boredom issue since I'm either cooking something or figuring out how to cook something.
I can honestly tell you that I now very rarely choose to have "junk" food, not because I have all kinds of self-control, but because it doesn't taste good enough to justify having it. I still have desserts and treats and spectacular meals - all either home-made or made by local businesses that use the same care and ingredients that I do. It's pretty darned easy to turn down something that just plain doesn't taste very good.
I also chose (for the most part) to ignore any idea of timelines, or challenges, or anything that would put any kind of pressure on me, or make me feel like this was a temporary thing. I stayed within the calorie range that is "maintenance range" for my goal weight, and have learned to live and eat well within that range. It's something that I'll be doing for the rest of my life, so I figured that I'd do best with just working with that right from the start. I never worry about having an occasional high calorie day (they seem to get balanced out by the occasional low calorie days) --- I keep an eye on the monthly averages to make sure that I'm staying in the right direction, but just look at it as the way I'm choosing to live now.
Just keep in mind that this is *your* life, and *your* body, and *your* choices --- so do some research and some experimentation and figure out what is going to work best for *you*. If you start with small changes that are easy, healthier, and make you happier then it is really easy to just keep on adding more small changes that eventually become your new "lifestyle".
Fitness Minutes: (50,508)
103 4/30/14 4:49 P
I am definitely overweight. I exercise regularly but I just love food and eating. I don't seem to have very good self control at all. Someone offers me something that is junk food and I cannot turn it down or only take a tiny bit. I think about food a lot. I have been successful at counting calories in the past and sticking to the plan for the day but then I get off the band wagon and have to start all over again. I am looking for any good resources to read that might help me to find my self control again. I am looking for any resources as well. What would you suggest?
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