The best way to look at this is that you are embarking on a lifelong journey.
By starting small you build a foundation. A house is only as sturdy as the foundation it's built upon.
Slowly start working your daily intake of calories down - say your SP range is 1200-1500 a day. Start at 1700 for 2 days, then 1600 for 2 days, then 1500 for 2 days, etc.
Slowly start replacing white breads and rice for whole grains and brown rice.
Slowly start reducing the number of sodas a day.
Slowly start adding more fruits and veggies to your diet.
Slowly start adding exercise in to your routine. 10 minutes a day for 3 days a week, then 15 minutes a day for 3 days a week, then 15 minutes 4 days a week, etc.
By starting small and building up, it makes it slower...yet easier to succeed and keep doing it for the long haul!!
My best friend keeps wanting to lose weight. She will say "I'm going to eat salads (which she hates) and jog 4 times a week (she does not jog at all). A week later, she's given up. 6 weeks later she wants to lose weight. Again, she's gonna do the salads and jog. 3 days later, she's given up. 2 months later....guess what? Shes wants to lose that weight again. Yep..salads and jogging. Again. A year later, she still wants to lose 40 pounds......
The best exercise in the world is to bend down and help someone up.
current weight: 111.0
Fitness Minutes: (1,470)
1/24/14 3:25 P
I think my simple goals are going to be to drink more water and track all my food choices. I think that will be the best way to start and as I get more acquainted with my daily habits I can make small changes from there...
Kay M. Swenson
current weight: 158.0
Fitness Minutes: (213,565)
1/24/14 3:15 P
I give all new members one piece of advice and it's this,"Don't look at good health or weight loss with an all or nothing mentality". 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. Remember, you're trying to change habits learned over a life time. That's not going to happen overnight, a week, a month or even a year. Change takes time. Thus the need to be patient with yourself and your body.
Because weight loss is a slow steady process that takes time, SP encourages its members to start with simple changes first. Don't try to do everything at once or you will end up frustrated. Set some simple goals. Example, if you're not 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 those goals, then you set new ones.
And that's how you get off the weight loss rollercoaster. Stop setting yourself up for failure by setting goals that are too ambitious. Set simple goals first. Plus, you MUST be patient ! I know we'd all love for the weight to be gone overnight, but it's just not that easy. You didn't gain the weight overnight, it's not coming off overnight.
Be patient with yourself and your body. Accept that fact that this is a journey and that you will make mistakes. We all made mistakes. What matters is what we learn from those mistakes. So, no more beatings, the beatings are not productive.
Let me ask you, what simple goals would you like to set for tomorrow ? What simple goals would you like to set for the week ?
Fitness Minutes: (1,470)
1/24/14 2:58 P
I'm so sick of this rollercoaster of trying to lose weight. I feel like it's the one thing I am a total failure at. I feel like I have no will power... I lose weight and then I gain more.. and then I lose weight again and gain more.. The cycle just keeps happening over and over again and I'm so tired of it. I want something to be permanent!! My mom is overweight and I just don't want to end up overweight later in life.. I desperately want to get this under control now... I'm in my mid twenties!! This is the defining moment in my life! I just really want to get a handle on it.. Any advice to someone who is on an up and down rollercoaster journey of weight loss?? :(
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