Falling Off the Wagon Hurts (July Goals and Thoughts Knocking Around my Head)
Tuesday, July 09, 2013
Sorry this is so long; it's been 3 months and I really needed to get thoughts out of my head.
In April our financial situation worsened to a point that the internet was turned off for a month. Without my support system here and the internet to listen to my radio show as I work out I got completely off track.
Then no one noticed the 25lbs I lost and it made me feel completely defeated. I was really dieting for health reasons more than appearance and knew it was dumb to be bothered but I was trying so hard and the lack of recognition got into my head more than I expected and I gave up exercise completely plus relaxed heavily on my diet. The only thing I kept up is my water, which I'm grateful for. Small victory. It's been over a year since I slacked off with the water.
Since then I've felt as if I fell off the wagon and I've been chasing it trying to get back on. A nagging feeling in the back of my mind to get back on track. I don't know how much I've gained because I'm afraid to look but I must have gained a little back. Pants are still loose though so that's good.
Now that things are a little better and my depression is on an up turn I'm ready to get back into this full time. This time my approach is to pinpoint my problems and work on those, rather than thinking the same thing /should/ work for everyone.
While I still don't believe in pills or extreme diet plans I'm coming to realize that everyone has different health needs, and maybe my problem is that I'm not meeting my needs.
I was getting fitter but stopped losing weight after a month or two, and even gained some back as I always do. I know for certain from past doctor visits I have thyroid issues, so I'm thinking I need to work on a specialized thyroid diet. Without insurance I can't rely on dieticians or medication but I'm hoping a holistic approach will help. Anything has to be better than doing nothing, right?
This month my plan is:
Cut out processed food as much as possible.
Stop eating processed bread unless it's an extremely special occasion, and only eat bread I bake sparingly.
Cut back on other carbs such as brown rice or pasta, but I'll just eat controlled portions of those.
My reasoning for cutting the carbs is not specifically to be on a low carb diet, but because I eat way, way too much bread and any processed bread is a bad idea anyway. it's easier for me to go all or nothing rather than just having a little. At a restaurant or a party I could control myself, but if I eat it at home I'll eventually sneak more and more.
After I can tackle that I want to cut out most of my sugar intake except for raw honey. I did this before, but went back to a regime of one soda per day after a month or so of that dreaded wagon fall. Just glad it isn't a 6 pack a day as It used to be.
My biggest issue is living with people who absolutely do not want to diet. They want to live on tv dinners, instant potatoes, and hamburger helper, or deli sandwiches. I try to get them to eat other things but I rarely have luck. They do like vegetables and such... as long as its paired with processed ick.
It'll probably have to start cooking two dinners and have an iron will, plus learn how to make it work on a budget without farmers markets and stuff in the area, it isn't economical for us to buy twice as much food, my healthy food and their... not so healthy food. I'm pretty positive I can make it work though. It'll be a long process and I just have to remember not to get discouraged by issues I can't control.
As for exercise I'm not sure what to do. It's been 3 months so I may have to start over.. again. I have resistance bands which I was fairly unschooled on how to use before so I can try those.
My exercise ideas for this month are hula hooping, walking/ running if I can, and strength training videos. My emphasis is on the strength training more so than the cardio right now. I read a few articles that said people who focused more on strength training actually lost more than those who focused on cardio. So I plan to do about 30 minutes of cardio such as walking and At least 30 minutes of strength, with the hula hooping as my extra fun thing, Cardio Monday - Friday and Strength Monday, Wednesday, and Friday.
Before I gave up my exercise time had crept up to an hour or more of cardio 5 days a week and 40 minutes of strength 3 days a week. I think I did better with my weight when I actually did less. Could have been getting burned out a little too. Oops. That was my major goal last time, not to get to get overwhelmed and burn out.
Phew that was a mouth full. That's everything.. I think. If you stuck though this thank you so much. lol
If anyone has any suggestions or comments I'd love to hear them. Health/exercise feels a little like stumbling through the dark with a tiny flashlight at this point so any help is appreciated.
Lets make July awesome!
Member Comments About This Blog Post
It sounds like you have a LAN. It's hard when you have other people in the house that aren't following your eating plan. My husband is very agreeable, Tuesday was his birthday, so I made him egg salad and tuna macaroni salad both with Miracle Whip. He can totally tell when I use low-fat mayo and it was his birthday, right? But now I keep hearing them calling me! I figured out the calories in a serving and planned for it, but the amount I got to eat the first night was not enough to hold me, so I have refrained since then. Do whatever you need to do for you. If you need to be selfish for a bit, do it! We are all here for each other.
1174 days ago
definitely weigh yourself!!! you can't start over until you know where you are starting. it's tough, but once you bite that bullet, it gets easier!
i fell off the wagon last year for a good portion of a year and gained back 20 of the 33 pounds i lost. since may, ive lost 14 out of the 20 i put back on. you can do this. the important thing is that you are back!
strength training is indeed important! ive read that doing like 10-15 minutes of cardio before you strength train can increase your calorie burn even more.
it must be very difficult to have your roommates eat whatever crap they want. my boyfriend is also using spark, but he still gets to eat like 1000 more calories a day than me, which can be very disheartening. i've had a couple meltdowns out of hunger/sadness that i can't eat what he does.
for sure find something you love. for me it is swimming, for you it might be hula-hooping. you are way more likely to stick with it if you enjoy what you are doing!
1176 days ago
Its a great plan and I am going to be your cheerleader.
I too come and go gain loose gain then some
depression is daily.
before we left on vacation my atm card was compromised and it just put a real damper on vacation especially 700 we could have used but someone else did
Today my first day of really going out and fight weeds outdoors and dust inside. It made me feel good seeing my achievements
1177 days ago
I fell off track as well, and gained 13 lbs back!!!
its sad and angering, and hurts, but admitting it is the first step and then finding a way and setting a goal is next.
i am right there with you when it comes to having others around who can and do eat unhealthy fattening foods and never gain weight.
however, if you do the grocery shopping then just dont buy those foods, tv dinners, junk and soda, just dont buy it, tell them its no longer in the budget.
its alot cheaper to go to big stores and buy chicken in bulk and veggies in bulk.
tell them if they desire that kind of food, they must earn the money to buy it.
they will appreciate it alot more too if they cant get it daily.
as for diet pills, im not telling anyone what to do, but for me, the over the counter weight loss supplement alli really did work.
i had to stop taking it for awhile because it was depleting my vitamin d
alli works by blocking the absorption of fat in the intestines and stomach and apparently was blocking the absoption of my vitamins as well.
its a little expensive so if you are budgeting, its probably not for you.
i cant take it right now, and i do think that has added to my gain.
oh well, good luck in whatever plan you find for yourself.
1177 days ago
1178 days ago
Disclaimer: Weight loss results will vary from person to person. No individual result should be seen as a typical result of following the SparkPeople program.