Fitness Minutes: (0)
3 1/8/13 3:13 A
I think we are all have a PHD in eating properly. We just haven't figured out how to implement it. The advice in these columns are magnificent. Some apply to me; some don't, but I just have to trust myself. I have to know if I want a certain food, I can say either don't have it or have a tiny bit and if you really want it, you can have it later, and I know if I wait and see, I've gotten over the urge. But it's "in the eye of the needle" to stop ourselves at that pivoting moment and do some good loving self talk
Fitness Minutes: (771)
72 1/7/13 3:26 P
I truly understand you and all the information and advise does work. I am going to exchange my ice cream with greek yogurt and avocodo freeze it and I'll let you know if I like it. But the key thing is that you got to make a small change in your eating habits to see the BIG! results. It is very hard for me because I have a grandbaby that I keep little snacks around the house for. Everyone's motivation advice sure help me. Thanks
Fitness Minutes: (73,673)
7,077 1/7/13 12:10 P
Maybe you need to focus on your successes - even the little ones - instead of looking at the big picture. Tackle one habit at a time. Keep healthy food on hand, and if you can, keep foods that you shouldn't eat out of the house. Start a calendar to track your exercise streak... give yourself a star or use a bright marker to show every day that you exercise at least 10 minutes. The visual reminder will help you to avoid thinking that you're "too busy" or "too tired" to exercise. You can do it!
Fitness Minutes: (22,220)
1,537 1/7/13 11:17 A
I think success breeds success- celebrate your achievements bit by bit, and your motivation will go through the roof.
As far as food goes, just buy good stuff to have around the house. If you don't have bags of chips or candy/cookies, you can't eat them. You'll either be forced to eat something good, or not eat at all. There's your solution to the late-night eating......
Can you exercise more like jogging to offset some of the excess calories you are consuming? Would it help to have healthy substitute foods ready to grab such as fruits, nuts, and vegetables when you feel like grabbing junk food with loads of calories (high fat treats) and low in nutrients?
You might benefit from reading the blogs last week, "Weight regain and dealing with it" or ,"True change for the New Year, " and especially, "Binges, My coping Strategies." I saw all of these in the weekly SP emails, "Best of Spark People." These are success stories of people who have found new ways of thinking and new ways of living to lose weight and find a new life.
Take one step at a time. You can use the slogan from Alcoholics Anonymous, "Just for _________ (name a time like 15 minutes or longer...) I won't have that bite of food." or, "Just for 15 minutes I will exercise."
Take baby steps toward your goal. Maybe you can't refrain from binge eating all day, but could you do it all morning and afternoon? Can you subsitute lower calorie food for higher calorie foods? Example, instead of 4 TBSP of high calorie - high fat dressing on a salad, you have 1 TBSP of low cal dressing. (switch Ranch for Lite Ranch). Can you have sherbet or Soy Delicious with fruit instead of Ice Cream? Can you have small bits of Dark Chocolate instead of Milk Chocolate?
It took me many years with many struggles to get so it is easy to maintain my weight. I looked great, but people didn't know how I calculated calories and then had to jog for hours to burn it off. That worked fine until I couldn't take 2-3 hours a day for jogging anymore. That was when I was in my twenties. Now, at age 55, and after 40 years of jogging and trying to eat healthier, new habits have gradually been formed and I have overall good health and look great.
You can do it too, but be gentle with yourself and give yourself breaks. Write down what daily goals you did meet. Praise yourself for your own successes. Note the victories, and minimize the setbacks.
Hang in there. You can do it, but it will take time making small changes all the way.
I agree that it is a mindset- you have to be in a place in your mind to totally commit to this. Once you have that mindset, you will have a fire and a fight in you. There are moments/days/weeks where I have this fire in me, and I have a successful day or two, or a week or more. Other times I will have my weak moments- that was the entire fall season for me. We all have those, but when you are on track you have to pick up and move on the SAME day, not the next day.
Find your inner strength and get some fight and fire into your mindset- you are GOING to do this, right? Don't be wishy washy, just do it. THIS TIME.
Plan your evening snacks if that is your weak time. Leave them on the counter in a ziplock bag, or ready-to-grab in the fridge. Fill up your water cup and have it with your snack.
Fitness Minutes: (0)
3 1/7/13 6:21 A
I am a classic yo yo dieter. Have successfully reached goal weight on weight watchers twice in my life,and swear I'll never get fat again. Guess what?? I'm fat again. My life is good; I have a lot of blessings in my life and can't figure out that classic mystery. Why do I self sabotage?
I have found that the mindset has to be there to succeed. Yes, there are days and moments when we are not all in, but getting back on track - quickly - has been my key to success.
This is very personal and indivual quality. What motivates one or triggers that mindset will not necessarily work for everyone. My mindset changed and determination set in because of a couple of factors - my BP read high at a dr appt, where I actually stepped on the scale in disbelief - and I said "NO, I'm too young and I'm not having health issues". I went online and my spin bike was delivered to my living room within days.
Secondly, we lost my dad to brain cancer this past May. He was in his 50s and we lost him way too soon. I think about his encouragement when I want to give up and when I want to quit, I think about him, his love of life, and ultimately how life can be too short so don't waste it and don't live with regrets. I never feel bad about a workout as long as I know I pushed myself and gave it my all for that day. Motivation has to come from your own mindset, so find that spark - it's there!
Lastly, set your Spark goals and try to stay within your ranges. Have go-to low cal snacks ready to fight late night cravings. I sometimes just have a glass of hot water (with lemon wedge) at night if I don't quite feel like tea, but want something.
One of my favorites is Vanilla Greek Yogurt (Danon Light and Fit is only 80 calories!!!!) with a sweeter fruit - pomegranite is a go to this kind of year. I will shuck those pomegranite seeds out of 5-6 fruits at once and store one fruite per tupperware container for easy grab and go. Clementines, Kiwi, cucumbers, eggs, and apple with 1tbs of Peanut Butter, low fat cottage cheese - all satisfying and filling. Add spices to your dinner - flavor = enjoyment. I use garlic powder, onion flakes, red pepper, chives, dill is great with tuna fish or chicken. And i have found Light Laughing Cow cheese wedges at 35 cals can add a lot of flavor - I use them to replace mayo when making tuna fish or spread them on slimwiches loaded with vegis for a filling sandwich. Lots of possibilites, but hopefully some of these are quick, easy, and sound good.
Plan, plan, plan. I'm not a huge cook - and just for one or two don't see the need in making huge meals. A can of Progresso Light Soup with a Slimwich, Laughing Cow, and vegi sandwich is a full dinner for me sometimes!
Fitness Minutes: (35,078)
5,088 12/13/12 4:03 P
I'll be honest with you, you have to figure out what motivates you. I don't think there's really anything we can say to you that will help you regain your motivation. But to answer your question, the one thing that kept me motivated was seeing results. Once I lost the first ten pounds, that alone was enough to keep me motivated the entire time.
Just remind yourself why you want to lose weight in the first place. Figure out why you can't stop eating at night - is it because you don't eat enough during dinner? Do you eat too early so that you're full by 8 or 9pm? Do you eat out of boredom? Do you drink enough water throughout the day? Are you surrounded by junk?
Edited by: KRISTEN_SAYS at: 12/13/2012 (16:04)
Fitness Minutes: (750)
13 12/13/12 3:08 P
Kristen, please tell me what's keep you motivated to get rid of all these extra pounds.
Fitness Minutes: (22,516)
261 12/12/12 1:57 P
I also tend to overeat at night.
And the more I think that I should not eat, the more obsessed I become and the more I eat. Compulsions. The harder you fight them, the harder they come back. The first step is to recognize them. Maybe try to identity your feeling: are you bored? Stressed? Anxious? Sometimes just giving yourself some time to accept the emotion causing the compulsion can make it go away (unless you want it too hard....).
If you can, do something else: go out for a walk, play a game, read a book, listen to music, dance, knit, whatever keeps your mind busy.
And in the end, if you decide to eat that chocolate, eat it quietly, savoring every bite. Without guilt, if you can.
I'm saying all this... Not that I manage to do it myself, but when I do, it helps.
Fitness Minutes: (750)
13 12/12/12 1:54 P
I feel so miserable the whole day yesterday, I want to cry. I lost over 30 lb. since beginning of the year and all of a sudden for the past 3 months I gain almost 15 lb. back. I just can't spot eating even if I done my exercise at that day. I'm doing Bikram Yoga 5-6 times a week right now. Thanks a lot for your great words. I feel better now.
Fitness Minutes: (35,078)
5,088 12/12/12 1:37 P
Slip ups happen. You have to learn from them and move on.
Fitness Minutes: (7,194)
50 12/12/12 1:20 P
Don't fret. I was in your position for several years while attempting to lose weight. However, over time it slowly became easier and easier and now I enjoy the lifestyle of eating healthy and exercising daily.
Don't beat yourself up about making mistakes. Its the dedication to keep trying, despite your failures, that will allow you to reach your goal.
Fitness Minutes: (750)
13 12/12/12 1:01 P
Yes, GREAT advice!!!! I wish I can stick with it but I'll try.
I'm personally finding drinking water to be a big help with this. Plus I try to find diversions from eating and the kitchen so I'm not around the food. I have those moments myself. Take a deep breath and think about it before you do it. What can you do instead? Hobbies? I think the key is to wait out the temptation until it passes... not always easy but you can do it.
This is also advise I've recieved from sparkpeople too. Just don't beat yourself up or you'll feel worse. It's hard to change bad habits (speaking from truth).
Fitness Minutes: (750)
13 12/12/12 12:24 P
Hello, I'm feel so terrible that I can't keep motivate myself eating healthy every day. Some days even when I've done my exercise I over eat at night. Guys, if you have any advice please help.
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