I completely agree about making small changes. For years I wanted a quick fix, and would try any type of diet to lose weight quickly. I never used to think that to really be healthy you have to make lifestyle changes and change your mentality about food and exercise.
Fitness Minutes: (26,583)
12/27/13 6:48 A
When I started Spark People in late June, I read something that said to make small changes and the light bulb went off. I started with logging food that I ate. Not pretty, but I logged everyday and soon I was eating within 1200 to 1500 calories a day. And started to work out. Little by little, I added a class at the gym and went consistently whether I felt like it or not. Now I get to the gym 5 times a week. I started slow and worked up to 5 times a week consistently, Over the holidays, I passed up most of the sugary sweets....okay I wasn't perfect but I was so much more aware of what I was eating. Small changes made the difference for me.
Fitness Minutes: (3,820)
12/27/13 6:47 A
I've been so naughty with the food and skipping exercise that my jeans are now starting to get tight! So, I've made up my mind! No more feasting! Get back with the healthy lifestyle b4 it's too late! Plus, I'm also waiting for the DVD player to come back from the repair shop so I can do my workout DVDs again as it rains most days now, but I do walk when the rain stops!
I work out now, not to lose weight but to feel healthier and its for the same reason I watch what I eat. I took the word "diet" out of my vocab and I have been doing a lot better than any other failed "diet" attempts.
my light bulb moment came when I knew it was a life style change and not a diet so I lived that way. I signed up for Group Power weight lifting classes.....I logged everything I eat. I set my alarm to go off at 5:20 each morning so I can run on my treadmill. I also stay connected to Sparks and bodybuilding.com as motivation. Now this all took time. Most people fail as they look at it as a diet........quick fix. The weight did not come on over night and won't come off that way either.
current weight: 110.5
Fitness Minutes: (298,537)
12/26/13 6:02 P
i would say that most people fail because they try and change too much at once. when you overhaul your diet and exercise regimen at the same time, it's a bit like saying that you're only going to walk around backwards, take left hand turns on the way to work, spin as you cross thresholds, hop over every crack, and do a jig every third hour. sure you can keep it up for a while, but that's a lot of new and weird stuff to remember to do all at once. you stay motivated by setting sustainable goals. if you are not working out at all, then setting a goal to exercise an hour everyday is unreasonable and you're not going to be able to keep it up for any length of time. setting a goal to work out five minutes a day is something you would be able to reach. and it's not even a question of stamina or anything like that. it's that when you have prioritized your day where you aren't working out at all, sure you could work out for an hour, but the things that you were already doing are what you have put before exercise. so sure, you can plug through a bit of hour a day workouts, but soon those other things that you value above exercise are going to creep back in and where they were. where if you take the time to spend five minutes working out, you're eventually going to hit on something that you like to do and that's going to help exercise move up the priority list. also, since you started small, you know you can scale back and still get a little of the benefit if you need to. once you have carved that little toehold in your life, it's easier to expand it. modifying the habits you already have is a lot easier than creating new ones. when you have time to work on stuff, it's not a noticeable difference. but when time gets short for whatever reason, you fall back to your habits. so if you were in the habit of eating out twelve times a week and decided that you are now going to cook everything from scratch, the first time you hit that not very well planned time crunch, you're going to run back out for fast food. where had you just decided to find a few better-than-you-were-eating-before you would have a built in better option already there when you hit that time crunch. and you would have likely worked up to cooking from scratch, which means you would have built up cheats, the definitely not cooking from scratch, but better for you options that let you cook but not really. like say, having frozen ravioli, frozen cut spinach and jarred marinara sauce on hand [you can microwave that as dinner in under 5 minutes].
By being as nice to myself as I try to be to other people.
If you miss exercising, I would say, it's ok. It's one day. You will work out tomorrow. You are ok.
If you over indulge, I would say, it's ok. It's one meal. You can and will do better on your next meal. You are okay.
If you tried to change everything at once, I would ask why are you being mean to yourself? Be kind to yourself. Make one change, make it a habit. When it gets easy, make another change.
If we treat ourselves that nicely then we can succeed. This is a journey to a healthier us. It's not a sprint around the block. We can and should be as nice selves as we would be to everyone else who we are trying to support.
I ask myself why I want to become healthy and then I look at the choice I'm about to make, whether that's food or to park my backside on the couch. The conversation goes something like this: "Really, Marie? If you do (or don't do) xxx, is this going to help you?"
When I'm really struggling, I think back on my past successes & try to recapture the hugely positive feelings I had about those milestones so I can get back there again &/or move forward.
If you want to walk on water, you have to get out of the boat. (auth unk)
Having already lost a lot of weight, I find that I can set myself up for a binge if I am to hard/strict on myself denying myself anything I enjoy for to long..I eleminated Nothing from my diet, added a few healthier items,and reworked some reciped into healthier versions. I simply began eating less food every week until I became used to eating less, and scheduling meal/snack times. Since scale weight varies, I weigh once a week on the same day first thing in the morning, and track once a month-going mostly by how my clothes feel. I Make NO promises or resolutions on New Years so I never feel as if I failed.
Highest weight-340+ Started Spark-255 lbs Mini goal-200 lbs Goal- around 160 lbs
current weight: 225.0
Fitness Minutes: (40,069)
12/26/13 11:16 A
don't make too many changes at once. Start with one or two things; when they become habits, add another one or two things.
don't hold yourself to 'all or nothing'. Everybody backslides. Accept your mistakes, learn from them, and move on.
realize you may have to give up some relationships. If you are trying to quit drinking, you cannot continue to hang out with your pals at the bar. The same goes for other improvements you want to make - you can't be a couch potato if you really want to get in some daily activity. You can't continue to eat out all the time if you really want to eat healthy. That could mean that some of your friendships will not be as close or as involved.
don't make any changes you cannot stick to for the rest of your life. If you love doughnuts more than anything, work ONE into your daily eating plan.
Okay...my question is, a lot of people decide to make the new year resolution to lose weight. They start off good, losing some weight and being consistent with exercise but, ultimately give up. HOW DO YOU STAY MOTIVATED...to make it a part of your every day life?
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