Being scare of failure won't give you success. First of all, I know how you feel because I had the same problem, I thought I was healthy and then I realized that I only ate sugary cereal snack bars and barely no vegetables or fruits. If you really want to change you will have to start small. First, see what you are doing right now (I mean, see your strong and weak points, for example: if you go to the gym on a regular basis then you are fine in that aspect but if you don't eat vegetables, thats the point where you have to improve). Then, make a plan. Hope or luck are not factors when you want to change your life. If you don't eat veggies, then make a commitment to eat 3 on a daily basis, track everything and remember your goal. Also, stop seeing things as "all or nothing game" you will have slips but if you construct healthy habits, the bad ones will start to fade away (If you love pizza but learn to eat and enjoy a lot of veggies, then, slowly, you will begin to feel full faster because you have learned to eat many vegetables that satiate your appetite faster).
I hope it helps
current weight: 136.0
Fitness Minutes: (37,372)
1,401 12/23/13 8:31 A
You may like to read the book 'Brain over Binge'. It could help you dissolve the cravings. I think your best bet is to develop healthy habits and BE CONSISTENT, just start with small things. Over time you will get a LOT of benefit from taking small steps that you can keep up.
I wish I could go back and tell my 20 year old self to just get into a habit of taking a daily walk of 20 minutes. That would have made a huge difference to me. Instead I told myself I should run (jog), tried it a few times and gave up. If you start with small steps that you know you can do, you will build up confidence and trust that you can do more in the longer run.
So I'd say just start by doing 10 minutes of exercise every day - turn it into a streak. Of course you can do more on some days, but what matters is to do it daily. And also make sure you eat at least 3 servings of vegetables every day. These things will support you for a lifetime.
You may also like to join the Living Binge Free team here at SP.
Write down why you want to lose weight. List all the reasons why those extra pounds are burdensome. That is your motivation. Post them by your phone, in your car, on the bathroom mirror, next to the kitchen sink....
Part 2 is determining whether wanting to reach that goal is worth the effort needed to do so. If you do not think it is worth it, nobody else can help you to get there. If you DO think it is worth the trouble and hard work, nothing can stop you! We can encourage you, we can help you through the temptations and hard spots, but we cannot give you the motivation to do something that you do not want to do.
Part 3 is your plan. How do you plan to lose the weight that you have decided is worth the effort to lose? Will it be dieting? How? Calories? How many? Atkins? Weight Watchers? What kind of exercise and how much are you prepared to do at this point? If you don't have a plan, you will continue doing the same thing you are doing now and that isn't helping you to get to where you want to be..... which brings us to step 4...
Part 4- What is your goal? You can set an ultimate goal, but 50# is a lot to look at. You need to set smaller measurable goals. Not all of them should or have to do with weight. Perhaps it is to move for 10 minutes straight. That movement might be walking, dancing, jogging or marching in place. You might want to get below a certain milestone number (those over 200# tend to strive for ONE-derland). Or look at a 5% weightloss. YOU decide the goals.
Now put these all together and get this plan in motion.
MEASURE YOUR SERVINGS! Our minds are sneaky and we vastly underestimate what we are eating. TRACK EVERYTHING THAT GOES IN YOUR MOUTH! If you write it down, it is real. Don't try to remember at the end of the day. Do it immediately after you eat if not before. MOVE! It probably won't be much at first. 15 minutes on the bike was hard for me at first and I had to ice my knee afterward. After several weeks I tried the elliptical trainer. I couldn't do a minute. Now I can do an hour without any problem.
The fact is, you CAN do this! I am proof of it.
Jaynee-Pacific Time Goal reached with 130# loss, 138# total loss
Exercise, eat, track, repeat!!
current weight: 155.0
Fitness Minutes: (2,155)
12/20/13 3:30 P
But right now you seem to be swinging wildly between too-strict and too-indulgent. So the first order of business, before trying to lose a single pound, is probably to figure out how you really want to eat, that fits into your goals and is maintainable. Once you get that worked out, try doing it for a month (again, without actually trying to cut calories). If you stabilize your tendencies to binge, then great! Reduce portion sizes and/or frequency of high-calorie snacks to the tune of about 500 calories a day and you're good to go. If it doesn't work, then you can consider going junk food free for a while to see if that helps (because it very well might), but for someone with a history of all-or-nothing behavior it might not be the best place to start. Good luck!
Height 5'8 1/2" SW: 190+ CW: 143.0
5K 4/21/11: 31:55
67 Maintenance Weeks
Fitness Minutes: (208,440)
12/20/13 12:29 P
I suspect the reason you find yourself quitting is because you're trying to do too much too soon. Don't set goals that are too ambitious or you will be miserable. Set REALISTIC as well as sensible goals you can achieve. If you say you're going to eat perfectly for a week, you're just setting yourself up for failure. NO ONE is perfect. Stop trying to be perfect. You don't have to be perfect to be healthy.
Spark People encourage its members to set some simple goals first. Example, if you haven't been eating 6-9 servings of fresh fruit and veggies, set a goal to eat 2-3 servings each day for one week. If you're not drinking 8 glasses of water, set a goal to drink 2-4 glasses each day for one week. if you're not exercising, don't try to do an hour a day. Set a goal to take a 30 minute walk each day for one week. Once you've achieved these goals, then you set new ones.
As I tell all new members,"Don't look at good health with an all or nothing attitude". If the only healthy thing you did for yourself today was drink 8 glasses of water, that's still a step in the right direction.
Set some simple, realistic and achievable goals. Don't try to be perfect. Allow yourself to be human and make mistakes. We all made mistakes. it's part of the learning process. Rememebr, no over ever became a healthy eater overnight. it's impossible. that's why we start with a few simple changes we can stick with.
Don't allow yourself to get stuck in the dieting trap. You have a chance to make a difference. It won't be easy, but you have to stop thinking diet. Think POSITIVE changes instead of negative ones. A negative change is dieting for a week and giving up. A positive change is setting simple goals.
Fitness Minutes: (3,452)
12/20/13 11:29 A
I've been trying to re-lose weight again after reaching my goal two years ago. But since then, I've come to realize that I didn't do it the "healthy way", I was under-eating at times and exercising too much. Since then, I've gained about 8 pounds back. I think about it all the time, I "diet" for a week then go back to my old habits, and I've been doing this on and on for the past year. I feel as though I'm REALLY afraid - I'm afraid that it won't work. Although, I know this is not true. At times, I stick with my plan for a week then weight myself, realize that I lost 2 pounds, then relapse. It's as if I'm sabotaging myself. And I don't know how to stop. I have bad cravings and I just don't know how to say no. Last night I ate well the entire day, worked out then...Come night time, I ate half a tub of ice cream. And I KNEW what I was doing while doing it and that I wasn't hungry. I was bored and food was there, and I just...Had it. Most of my cravings are sugar oriented and are after 7 p.m. I rarely crave "food". Do I just cut off "the bad stuff" all together? (that's what I did the first time). I feel as though I'm a drug addict and I've shown myself that moderation in the beginning just doesn't cut it.
I'm planning to start again today and give myself a real chance.
I remember what I did to succeed the first time. I blogged, posted on message boards when I reached my goals and had a spreadsheet for God's sake!
I'm just so scared that I'll fail. Help! Do you think I can do it?
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