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Feeling Overwhelmed |
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GLAM-CAT
Posts:
209
12/14/12 6:54 A
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I started 2 weeks ago and first week was really hard. It gets easier for me. Also when I feel like piging, I drink a lot of water, eat a handful of nuts, go to sleep earlier or talk on the phone. So far so good.
| current weight: 193.0 |
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ITALIANBEAUTY6,
How many calories a person burns a day versus how many they should eat to lose weight IS NOT an exact science. In theory, if a person decreases their calories by 500 a day, then in seven days that would give them a deficit of 3,500 calories for the week.
one pound = 3,500 calories
While a safe weekly weight loss would be 1-2 pounds per week, there may be weeks you don't lose. There may even be weeks you gain ! And that doesn't mean you're doing anything wrong. If you tie your emotions to what the scale says, don't weigh yourself every day. Only weigh yourself once a week. Because you WILL see fluctuations in the scale. And that too is perfectly normal.
My weight can fluctuate as much as 3-4 pounds in a day. So, don't be surprized if you do see a gain one day of a couple of pounds or more. That really is normal. it's nothing more than a water weight gain.
Remember, this isn't the Biggest Loser. the weight doesn't drop off the minute you decide you need to lose. Weight loss is a slow steady process that takes time. Like I said, it's not an exact science. If you go over your calories once in a while, that's not a big deal. it's going to happen. Don't compensate by starving the next day. that's something that a dieter does.
If you want to break the dieting mentality, you have to learn how to eat right. And that takes time.
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Drinking a glass of water is a great idea it gives you time to think also a hot beverage is satisfying usually for me it is tea or hot chocolate and sit down at the table and really taste and enjoy it One day at a time
| current weight: 172.2 |
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ITALIANBEAUTY6, I'm a firm believer that stress is a neglected aspect of weight gain. If a person could reduce their stress, they'd automatically reduce their waistline. If things are really stressful and you feel an urge to binge, try taking a walk. Walking is not only great cardiovascular exercise, it's a great way to reduce stress too. The fresh air will do you some good. Have a cup of tea when you're stressed out. I find sitting and sipping a cup of tea helps to calm me down during a stressful day. How about listening to some of your favorite relaxing music ? Listening to good music helps a person to relax. Bubble baths work too. There are lots of other things you could do that will help relieve some of your stress that don't involve food. Also, if you do find yourself binging on junk, get the junk out of the house. Out of sight. Out of mind. If it's not in the house, you won't eat it. Instead, load up on bowls of fresh fruit. If you feel an urge to eat, eat an apple or pear or plum. Over eating fresh fruit is better for a person than over eating chips. Keep healthier snacks on hand. Don't beat yourself up if you do binge. Binging is a complex issue with no easy answer. One thing I would suggest is to start reading some of the great Spark articles on emotional eating. I think you'll find them helpful. Educate yourself. The more you understand about why you binge or what triggers a binge, the better you'll be able to reduce those binges in the future. Be patient with yourself and your body. Change does take time. www.sparkpeople.com/resource/wellness_arti
cles.asp?id=1396
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NNIX48, I know the website seems a little overwhelming. So, I'm going to post some links that you will find helpful. I'm also going to give you one piece of advice I give to all new members and it's this,"Don't look at weight loss or good health with an all or nothing mentality". If the only healthy thing you were to do for yourself today was drink 8 glasses of water, that's still a step in the right direction. Make small changes. take baby steps. don't try to do everything at once or you will end up frustrated. Weight loss is a slow steady process that takes time. www.sparkpeople.com/community/ask_the_expe
rts_questions.asp and www.sparkpeople.com/community/help.asp
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NNIX48
SparkPoints: (56)
Fitness Minutes: (0)
Posts:
1
12/13/12 11:38 A
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I just signed up this week and am having trouble when I sign in with all the "pop ups" and being unsure how or where to navigate to so I can at least get a feel for a daily routine. We are having Christmas this Sunday, hubby is having medical problems, so I am been busy, busy, etc. I know I should take time for myself but so far it hasn't been a "to do" item.  Realize I should drink 8 waters/day, track my food, fit in exercise, etc....but if someone would point me the direction of 1 or 2 places I should go on a daily basis. Even as I am typing this I realize I did not click on the "correct" forum for this posting........ Would appreciate any guidance.....:)
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So glad you hung in there!
"The future is no place to place your better days."
-Dave Matthews
***********170 or Size 12 by 6/1/13***********
| Pounds lost: 20.2 |
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Hi, It can seem overwhelming if you try to make too many changes all at once. But studies show that when we make small permanent changes over time, like your SparkPeople Fast Break Goals, we learn to let go of the diet mentality. Remember you don't have to have a perfect life to live a healthy lifestyle. One poor choice does not undo all the good choices you make. Coach Nancy
| 0 Days until: The Historic MC 1/2 Marathon |
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