I can relate to exactly how you are feeling, as it is how I feel all the time as well. I get stuck in a cycle of thinking, I haven't been able to do it in the past, I've never been able to stick to it before, so I won't be able to this time. I have a bunch of weight to lose and have not been successful what so ever at losing it in the last 10 years but I keep trying. Two weeks ago I decided that I was going to focus on getting in shape, instead of losing weight. So I began swimming once a week and started a 12 week couch to 5k program for the treadmill. It has been two weeks and I have lost zero pounds but I have stuck with my exercise. I track when I go and for how long I do it and I tell myself that I am a runner. I know my motivation will waver, as I have not fully embraced as good of eating habits as I should and I have no support system meaning no friends or family to exercise with or keep me accountable, but I feel better and I am just going to try and hold on to that feeling and know that with it I will soon desire to make better food choices and continue to exercise to hold onto this overall better mood. So I suggest that you try small steps, feel how they change you and make you feel better and then do all you can to hold onto that feeling by keeping up with the new healthy habits and slowly incorporating new ones as well. I can't say with 100% certainty that it will work, or that I will even be able to stick with it myself all the time, but it's a good place to start and build on. If you ever want to share stories or need someone to encourage you, feel free to message me.
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Perhaps the reason you can't stick to something is because you're trying to do too many things at the same time. Don't try to do everything at once or you will end up frustrated. 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.
This is why Spark People encourages all its members to start with some simple changes first. Example, if you're not 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 exercising, don't try to do an hour a day, set a goal to take a 30 minute walk each day for one week. if you're drinking 8 glasses of water, set a goal to drink 2-4 glasses each day for one week. once you've achieved these goals, then you set new ones.
Don't look at good health or weight loss with an "all or nothing" mentality. Every little bit really does make a difference. That's why I'm going to encourage you to start by creating some SIMPLE goals first.
What are some simple things you can do to make your day more healthy ?
You can take the stairs instead of the escalator. You can drink 2-4 glasses of water. You can eat a couple extra servings of fresh fruit and veggies. You can take a 30 minute walk. You can track your food for one day.
These things may not seem like much, but they are simple things you can do which will help you live a healthier life style.
* Make an entry in your calendar for your gym appointment (including electronic reminders) * Arrange to go to the gym with a friend - it's harder to pull out if you know someone is expecting you. * Sign up for something like a 5K in a month or two's time - a more tangible goal like this rather than a generic "get fit, lose weight" goal can help with motivation * Put up a chart on your fridge or cupboard door saying "MGRIMM's workouts this month", and tick them off when you do them. A bit of 'public' accountability like this can help. * Try to go to the gym at the same time each day - it helps to make it part of your routine, rather than something you need to get specifically motivated for. * Really focus on trying to make it through the second week (knowing this has been a stumbling block for you in the past). Once you do something solidly for 2 weeks, it starts to be a habit.
Not all of these may work for you, but hopefully some are of some help.
First ask yourself are you dieting or making changes you can see yourself sticking with. If you are telling yourself you are on a diet and you are not looking at this as a permanent lifestyle change, than you are setting yourself up for failure. You can do this, if you fall off the wagon, get on the next one.
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So I've tried so many times to set a goal for myself, track my calories, and hit up the gym at least 3 times a week. All seems to be going well for about a week or so and then BAM! I lose all my motivation. I live on/near a college campus so there is a gym in walking distance, and there are healthy foods all throughout campus. My problem is that I can't stick with something. I've reached the bottom of the bottom and I'm not sure where to go next. It seems like I lose a few pounds just to gain double that back. That's part of the reason I give up ever so often. I know that progress takes time and I'm not going to lose what I want as fast as I want, but I can't seem to stay with anything. If anyone has some suggestions I am all ears (well eyes)!!
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