I'm right there with you. I've gone around this bend a few times myself. I've just restarted my goals. Start with small things you can work on. Drink LOTS of water, take out the junkfood, use a smaller plate to help control your portion sizes. Try to slow down how fast you eat. While you're doing these things, try to learn as much as you can from things here, from your doctor, from books to help you understand more of what direction your life needs to take you in reaching your goals. As time goes on, and you learn more, you can change your goals to reflect the areas you need to work on more. You don't have to know it all now, just begin and make the changes you CAN do now, and keep working on the rest.
Edited by: JUNKDRAWER at: 5/20/2013 (12:59)
Fitness Minutes: (3,792)
5/19/13 12:54 P
Track everything and make a huge effort to stay within your prescribed calories. Try to go with unprocessed foods, but be prepared for a period of adjustment...it took me a couple of months to find my food groove, but the more I learned and did, the easier it became. I have lost 40 lbs in 4 months that way. Read read read! A lot of people have been massively successful before us and they have great tips! Good luck! Your post was the first step...you are already on your way.
Fitness Minutes: (20)
6 5/19/13 12:41 P
I started at 330pds and lost 138 pds in a little over a year. All I did was eat ground turkey instead of ground beef. I used fat free or low fat cheese, mayo, salad dressing, milk , butter etc. Then added at least 30 mins of exercise about 5 days a week!
Edited by: SUNSHINE2PLUS2 at: 5/19/2013 (12:42)
5/19/13 11:54 A
weighing, measuring and tracking your food is going to be the biggest tool in your box and start to move once you've gotten clearance from your doc.
I firmly believe healthy living begins in the kitchen. Start measuring or weighing your food. Track your food and stay within your SP ranges. Making your nutrition tracker public can help when you have questions. The SP community is large and many people have great ideas.
Also, remember you didn't gain the weight over night. It will take time to get it back off. You'll have good weeks and bad weeks, good days and bad days.
The way to start is to start. Start with what you know. There are a lot of foods you already know are not healthy, like soda and chips and candy. Stop eating those. There are a lot of foods you already know ARE healthy, like vegetables and fruits. Eat some of those every day.
That's all you need to start. Later, you'll need to start consciously reducing your calories and thinking about how to make semi-healthy foods all the way healthy, etc. But at the beginning, you will lose a significant amount of weight (and start to feel MUCH better) just be being very determined to do the things you know you should do.
You should go to a doctor, but don't use that as an excuse to delay starting. You DON'T need a doctor's permission to quit eating junk food or to start eating vegetables, so those are steps to do while you're waiting for an appointment.
How about weighing and measuring your foods and tracking here at Sparkpeople.
What is your calorie range? Sometimes it is a little too high for members who have a higher weight loss goal.
Becky SP Registered Dietitian
5/18/13 4:17 P
Have you spoken with your primary physician yet about weight loss? if not, start there.
The next most basic place to start is by simply tracking what you currently eat for a week or so. This would allow you to see where you calories are coming from.
Another easy thing to do it to put your weight, goal weight, exercise calories burned per week and amount to lose per week (for you, 2lbs/week would be a good starting off point) and then let it set up a meal plan for you. The spark meal plans are pretty simple and get repetitive, but it can help you get an idea of foods to eat and that sort of thing. Once you get used to it, you can adjust it by making substitutions to meet your needs and expand your options.
Weight loss is 80% what you eat for most people, so rather than taking on too much at once, focus first on the food and just live your life the way you have been. The weight will probably start to come off without having to incorporate exercise just yet, especially if you have not been cleared by your doctor for physical activities. Once you feel comfortable with the healthy eating aspect of living a healthy lifestyle, then you are start working on the fitness part of it.
best of luck!
Fitness Minutes: (1,818)
771 5/18/13 4:12 P
You could order the Spark Solutions book. That will start you off in the right direction and get you on a food plan. Look at the top of this page and you will see an add for the book. Also, when you do start, remember to track everything you eat and drink. SP is a great place to help you start on your quest to lose 120 pounds. Good luck to you!
Fitness Minutes: (75)
2 5/18/13 3:56 P
Hello everyone I am in the need of some help I wants to lose 120lbs I do not know where to start and what type of meal plan I should have what do you all suggest I am currently at 338lbs please help me out Thanks alot Matt
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