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RenataRuns, thank you for that comprehensive post. I am both a super energetic achiever AND a procrastinator/all or nothing/super perfectionist.
I have put off tracking, food prep and community and -surprise surprise - have come back to the same place.
I am here this time because there are a lot of really important reasons to get it done, as my health is necessary for some of my immediate priorities.
And THIS time, even though my fitness/nutrition is a little different than that generally recommended here, I'm going to track AND check in with those on the boards who are taking it seriously. As much as I am a person who loves to support others, I need to be with those who are inspiring and leading, not looking for sympathy and self-forgiveness. I have my faith for that.
Food prep, exercise, rest, tracking and community,and most importantly a really 'fleshed out' vision and plan that can sustain me when my brain wants to go into a fog and fall off the wagon. It has to be clear and compelling so that when my brain wants to turn off my conscience, turn off my warnings and turn off my good choices, I have it right there.
Here's a trick I learned at a healthy choices seminar that's been really helpful for me. Only make choices for today. For example, instead of making a blanket choice (no more candy) just choose whether you will have candy right now. It's easier to turn down temptation when you realize there will always be another opportunity and breaking your goals into bite size chunks makes them easier to manage. Plus you can feel good about all those healthy choices you're making instead of beating yourself up over the inevitable slip up. The same idea works for exercise, too. The thought of exercising every day, forever, is exhausting. But you only have to commit to exercising right now- not too hard, right?
Everyone said great things so I am not gonna repeat myself. You have to lose that "all or nothing" mentality or you won't make it. Moderation. One step at a time. And most importantly, never compare yourself to others. Comparism is the thief of joy.
It's easy to say you're too tired, too stressed, too busy, too this or too that. Too bad. The only way you'll strip away the fat is to start by stripping away the excuses.
You can do it!! I used to think eating healthier was more expensive than not, but I've started to realize that buying artificial, prepackaged or fast foods really are much more expensive than eating whole foods... not just in the present, but in the future when the medical costs from the health problems associated with a poor diet start to appear. You may want to look on Amazon for some healthy on a budget books... they have everything on Amazon! =) One of my favorite snacks or lunches is half a can of seasoned black beans with cayenne pepper and red pepper flakes mixed in.. maybe a little mexican shredded cheese on top. Super cheap! And yummy, filling and basically healthy with the protein and heart-happy spices.
I agree with a previous poster... Rome wasn't built in a day.... be nice to yourself and commit to small goals and gradually increase to bigger goals. You need to build your self confidence. If you believe you will fail, you will. If you believe you will succeed, you will. Don't forget the mind aspect of creating change in your life.
i think you need to ask yourself what your goal is: to lose weight or to lose weight and keep it off? i grew up watching my aunts lose about 100lbs per year. every year. they were convinced that only phen-fen/atkins/cabbage soup/any and every fad diet that you can think of worked. so they'd hop on it, lose the weight, go back to what they were doing and all the weight would come back with a few new friends to boot. fast losses like that, what i suspect you're finding in your loss inspiration searches, tend to lend themselves to regains because you didn't change what you regularly do. look at some of the where are they nows for former biggest loser contestants if you want some more examples.
if you want to lose weight and keep it off you have to actually change the habits that you fall back on. and it can take six weeks to change just one habit. and how you eat and what you do is literally hundreds of habits all piled on top of one another. starting a strict exercise plan and diet is just the same as arbitrarily deciding that you're only going to take left hand turns on the way to work, spin three times counterclockwise when you cross thresholds, jump over cracks, walk around backwards on even hours, do jazz hands at 43 minutes after the hour and do five jumping jacks if someone says any word ending in t. yes, you'll be able to do it for a while, but then you'll get busy or stressed or something will happen and you'll go back to doing what you had always done before. which ends up meaning that you go back to gaining. which is why you want to make those small changes. hour a day workouts six times a week aren't sustainable if you're not doing any right now. a five minute walk twice a week is a goal you can hit. and as others have noted, when you reach goals it makes it a little easier to work towards the next one. deciding that you're going to cook every meal from scratch this week when you usually grab fast food for every meal isn't going to be sustainable. but making one meal home this week would be. or just picking up a starving students cookbook if you know nothing about what's what in the kitchen.
i'll also make a note that the last time i priced it out, you could make a burger at home for 1.19 instead of the 99 cents at the store. i'd say you get some better quality ingredients, but sometimes the bottom line is price. in which case i submit fries. the 99 cent container at the store is about 19 cents of fries and olive oil and salt. so if you are buying a burger and fries from the dollar menu, you'd save 50 cents by making it at home. and if you're buying soda, well, the small sizes of sodas are 1.09? my store brand soda is .50 a 2 liter right now, regular price. it used to be 1.19 and i think brand name is 2.59.
and if you can cook or learn to cook? you can learn to make a decent full vegetarian meal for around 80 cents a serving full of fiber and veggies. and even more options for under $1 a serving [vegan on the cheap is a great resource, even if you eat meat besides]. and if you shop the sales you can get that per serving price down to about 50 cents. and imho the nutrition info for homemade kills the dollar menu and the dollar frozen dinner nutrition info besides being about half the cost.
i'd also say to start with week prizes instead of monthly if you want results. a month is kind of a long time to wait for something that you're being impatient with. long term it might be worth it to have monthly goals, but until you get into the groove make sure you have something waiting for you at the end of the week.
Edited by: NIRERIN at: 5/3/2014 (12:00)
-google first. ask questions later.
My advice is focus on today not permanence. My personal demon is binge eating. Every morning my mantra to myself is don't binge today, not tomorrow or next week, just today.
I try not to think too far ahead and try not to think about the past, just today. I don't always succeed, but more often then not if I keep my focus on today I do.
I wish you the best
Do or do not do; there is no try
I have terrible self-discipline normally and am a lazy procrastinator to boot, and I still did it. I'm also 44 years old, so we'll put that up against your "everybody in my family is big" and call it even, ok? :) (Only most of my family is big, haha.)
Anyway, believe me I have been exactly where you are right now, right down to the panic over sugar problems and the feeling that there was just nowhere to start.
I'd suggest two things, both important. (Edit: three things!)
1. Forget the past (and the future for that matter). Seriously, I cannot stress this enough. Forget your past failures, forget your worries about whether you can really do it or not, ditch any self-hate or doubt you have over it, just determine that you will not think about it. Instead you will think about right now. And tomorrow, same thing. Think about right now. Panic hits you, self-doubt hits you for whatever reason, just do what you need to do right now, and trust things will be ok. They almost always are.
2. As soon as you're feeling on an even keel enough to be capable of it (sooner is better, while you have that health scare kicking you in the hindbrain), take some time to think about what you really WANT. Not even for the long term necessarily, and for sure avoid superficial desires -- like looking good -- which are so easy to discard down the line for reason of their actually being superficial. This is about important things. You might want to fit comfortably in that airline seat -- and every other seat you come by -- for the rest of your life. You might want to obtain enough fitness that you can take an hour's walk in the park on the weekend without getting winded or your legs getting sore. You might want to eat good food instead of unhealthy stuff, because you've noticed you feel so much better when you do. So on and so forth. This is about how you want to live your life in the "right now", day to day.
3. Figure out a realistic plan for how to accomplish your "right now". This means that if your desire for how you want to live includes being able to take some nice long walks comfortably but does not include sweating through killer workout classes for no good reason, you don't do the killer workout classes. You just go for a nice long walk instead. Because that is all you need. And that means that if your desire for how you want to eat includes meat and potatoes instead of bean sprouts and cottage cheese; well then you eat meat and potatoes. You figure out how to make your normal meals (or tweaked versions of them) work for you within a calorie range that will allow for steady and sustainable weight loss. Of course you do have to be a little realistic: vegetables are always going to make your life as someone losing weight easier; and junk food in any significant amount is always going to make it harder -- but beyond that almost anything can be accommodated.
And finally, trust yourself, even if you have to fake it at first. Because this thing really does get easier as you go.
Good luck. :)
Edited by: RENATARUNS at: 5/2/2014 (12:25)
Height 5'8 1/2"
CW: 141.0 Woohoo!
5K 4/21/11: 31:55
It's a great idea :)
My reward is a turquoise ring I've had my eye on.
Monthly goals are a fantastic way to keep going. lol, you can end up really pampering yourself, which I am all for ;)
And remember...it's the tortoise who always wins the race...never the hare!!
The best exercise in the world is to bend down and help someone up.
Every Action begins with a thought. Change how you think, you can PERMANANTLY change anything you want to change. Don't allow negative self talk, when you catch yourself "Stinkin Thinkin" don't scold yourself for it, just change it! Think on Good Things, things that are positive and uplifting. We are our own best cheerleaders, so encourage yourself. Put post it notes all over the house if you need to, Posters, Print outs, Pictures drawn by your kids. 1 single GOOD word when focused upon can change an entire thought process, so choose words that make you feel the best. When you feel good inside it is easier to stay focused on your plan of action, and Every Action begins with a thought.
You Can Do This, I have Faith in YOU
(,.΄(Έ.♥CHRISTINA♥~~ Bonner Springs, KS CST
~~~"And now these three remain: Faith, Hope and Love. But the greatest of these is Love." 1 Cor 13:13~~~
thanks so much to everyone for such great advice. the comment about putting money in a jar gave me an idea to have a points system: assigning points to certain actions such as something good thats eaten or a bad food thats turned down, and deductions for bad things eaten (like cokes and sweets), and the points will determine a prize at the end of the month. I think going and searching for "weight loss success stories" has kind of sabotaged me a little in that i see these people dropping all this weight in such a short time and then i see my own progress and wonder what im doing wrong and how they did it. with the way i am and the lifestyle i have, ive realized that slow and steady is a much better option. just gotta learn to be patient! and stay positive which is something i have trouble with sometimes.
i really can't offer anything different than what most have said just start :)
http://www.terrorsofmen.com/ the website of the most inspiring man i know
Everyone here has offered really good advice. I have one more tidbit, take it one day at a time. If you have a heavy calorie day, pick yourself up and start again. Losing weight is not a race, it's a long slow stroll through the park, one that lasts forever.
Red, You didn't quit, not really, because you're here now. Remember this isn't a diet to go "on" or "off" it's a lifestyle change. It has to be sustainable. Concentrate on health, increasing your mood & energy, not on weight loss. With healthy habits, the weight will come off naturally.
Pick 3 easy, healthy habits to work on this week. Focus on making progress, not perfection. If you feel like you've mastered these, you can add one more per week. Remember there's going to be bumps in the road. We all have them. (I was sick for 2 weeks & my healthy habits slid.)
Have breakfast within 1 hour of waking
Have a healthy mid-morning snack
Drink plenty of water (all day long)
Nail my scheduled workout
Have a healthy mid-afternoon snack
Control my portions at lunch and dinner
Only have dessert if this was my 1 dessert night
Go to bed at a set time to line me up for 7 hours
Living the life of the fit & healthy person I want to become.
Leader of the Fat 2 Fit SparkTeam www.sparkpeople.com/myspark/g
That's funny as my Uncle who is a type 1 diabetic eats eggs. lol, he was eating them yesterday, which is why I thought of it. Seems the majority of people who commented on that video/article feel the same way as he does ;)
This one was my favourite comment:
"I find the data for the conclusion to be pretty flimsy. To quote from the most recent data (from a long term well designed study and then peer reviewed in a main stream journal http://www.ncbi.nlm.nih.gov/pu... - "n this cohort of older adults with limited egg intake, there was no association between egg consumption or dietary cholesterol and increased risk of incident T2D."
I think it is just as likely that it is the protein intake which is the culprit. Those who eat eggs generally eat more protein in general. http://www.ncbi.nlm.nih.gov/pu... "High protein intake was associated with increased risk of type 2 diabetes (hazard ratio (HR) 1.27 for highest compared with lowest quintile;" or some other associated variable."
Maybe it's the type of diabetes, though?
I do not have diabetes, however, and I am sure that if the OP has an anti egg situation, she simply will choose to not eat any eggs, lol.
Edited to add: OMgosh! This has made me want eggs for my snack!!
Edited by: EELPIE at: 4/30/2014 (13:12)
The best exercise in the world is to bend down and help someone up.
Link about eggs and diabetes: nutritionfacts.org/video/eggs-and-diabetes
Welcome back to Spark People !
You can't beat yourself up because you've regained some weight. That's something that has happened to every single member at one time or another. We're all experts at gaining, losing and regaining the weight. That was the past. You can't change the past, but you can influence and change the future.
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've done 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 change takes time, Spark People encourages all its members to start with some simple changes first. Don't try to do everything at once or you will end up frustrated. Set 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 these goals then you set new ones.
You take baby steps literally and figuratively.
Be kind to yourself as you would to others. You are NOT lazy or lack self control ! Good health is all about making better choices, not perfect ones. You don't have to be perfect to be healthy.
It takes some of us many more attempts before we succeed. That's not failure. Failure is if you didn't keep trying. You've gotten great advice. Don't try to change everything all at once. Make small changes, do what you can do, and take it one day at a time.
C25K completed ~ September 11, 2011
I am trying to make small changes at a time. I have gave up sodas,
I can do all things through Christ who strengthens me! Phil. 4:13
If you want to make changes 'for good' it means you must first and foremost pick things to change that you think you can keep doing for a looooong time.
So I agree with those who advise you to pick a few simple small things and start with those. Turn them into a steady habit. Then go on to the next thing. All those things together will have a 'snowball effect' and your health will improve.
Make those small steps into 'other goals' (under 'trackers' on the top of your screen) and turn them into streaks. Also start to blog daily or a few times per week and you will get a lot of support from other members.
I'd be careful with eggs as it seems that eggs and diabetes don't go well together. (Tried to find a link for that but no luck so far).
Edited by: 2015TODAY at: 4/30/2014 (09:58)
More awake now ;)
Another great thing to do for motivation is to spend a few days tracking your current eating habits (use your tracker here).
When I did that, it was pretty shocking what I was really, truly eating
No one here has a will of steel. If we all did, no one would be here to begin with :)
Try doing something like this: For every day you do good, put a dollar in a jar (or a dime, or a quarter). For every day that you do bad, take one out. Look at what is there every 2 weeks. Do you have 14 dollars, or 14 dimes? Maybe? Probably not. But that's ok - you just need about 8-10 to start. Then your next 2 week period, aim for 2 more than what you did.
As long as you have more dimes in there, you are being successful.
Every one here has had a bad day. Or 18, or 63, or 94. The thing is....to try again the next day. And the day after that. And the day after that.
I really hope to see you around the boards again :)
The best exercise in the world is to bend down and help someone up.
She is absolutely right. Start small and your body will tell you when to increase the time and intensity.
i am not going to get old until i am 110 and then i'm going to think about it!!!!
Ok Sweetie - you really did a great thing by reaching out, and f you can keep doing it, the SP community is fantastic at helping people get over hurdles, lending a "shoulder" to cry on, giving support, brainstorming for ideas, etc.
You're gonna get some great advice here, but I will just quick touch on a couple of things (lol, cause it's like 6 am where I am and I wanna try to go back to sleep if I can)
"Some place to start. Im extremely impatient so i always feel i need to be doing these boot camp workouts every single day or im never gonna get anywhere even though i know i cant even go 30 minutes on a treadmill at a quick pace."
Boot camp? How about a big no? Just no. Anything you attempt to do - start small. Create small, easy to attain goals that you build up on. No one starts to exercise by going jogging for an hour a day, 6 days a week. (unrealistic=failure).
Go for a walk for 20 minutes 3 days a week. (easily attainable=success=more). Next week set a goal for 25 minutes 3 days a week. The week after set a goal for 25 minutes 4 days a week.
You tube has in home walking for free videos if you don't want to go out. Look up Leslie Sansome walking 1 mile, 2 mile, 3 mile, etc. (obviously start with 1 mile, 20 mins).
Food. Again...start small. Not many can radically change their diet overnight and be happy (=successful). Instead of having chips for a snack, have an apple. Then the next day (now your having the apple that day as well), instead of the mac and cheese with your dinner of chicken, have green beans. Then the next day (so your having now the apple, and a veggie with dinner), instead of the hoagie for lunch, it's a salad with hard boiled egg.
Those are just examples, but so you see what I mean? Start getting junk food out, and replacing with whole food.
Food costs. Yeah, they can be outrageous - and what kind of a world is it that 2 cheeseburgers from McDonalds are so cheap, but eating healthy seems so expensive? A messed up one.
It's also not really true.
You need to get jiggy with it. A little creative. But that you *can* do - I can tell by your writing style, that being creative and using your brain is the least of your worries.
I can give you just one example right now (lol..I'm tired - but I know I won't be able to go back to sleep) - frozen veggies are cheap - usually on sale for around a buck a bag. Twice a month or so (unless you go to more than 1 store - which I suggest you do for best sales) you can stock up on your favorites!
Brown rice is cheap, as well. I prefer it to white rice (and it's better for you). Swap white bread out for whole grain. (If it's white....it ain't nice!) Eggs. They provide a protein packed breakfast, or snack. 2 have like 180 calories protein and good fat to help you feel full. A dozen is pretty inexpensive.
Anyway - you can get some good food ideas on this thread - your best bet for that though (low cost, healthy food) is posting the question on the Diet Nutrition thread (lol, yes that's a challenge for everyone who reads this thread to come up with fantastic ideas for her!!).
Edited by: EELPIE at: 4/30/2014 (06:40)
The best exercise in the world is to bend down and help someone up.
You don't have to be perfect, you just have to do something, anything.
Pick 2 tiny things: eating 1 serving of fruits/veggies per day and exercising for 10 minutes per day and stick with those goals, and those goals ONLY until it becomes easy. Then pick a few more.
that's how you start.
"Sometimes the moments that challenge us the most, define us." - Deena Kastor
Agatsu Kettlebell Instructor
Can-Fit-Pro Personal Trainer Specialist
9x marathon finisher (3:59:26 PR)/20x half marathon finisher (1:51:10 PR)
Mom (b. March 12, 2010)
So i will admit i havent been on here in months. Why? Simple. I quit. I gave up. Again. Im not sure if this is just habitual laziness or if im doing something wrong, or if i just don't have the discipline to do this, but I know one thing; I cant take it anymore. I say it everytime, I say im gonna do this, im gonna lose it all and feel great and im not gonna give up, and what happens? But now, tipping out at 236 lbs, and learning im insulin resistant, i have to stop. Ive got to do something. It really hit me on a trip with the family to Dollywood... Upon getting on one of the coasters, i could barely fit. It was so embarrassing.... I had just kept telling myself i wasnt THAT big. But after that... I have to do something. I just need some kind of direction. Some place to start. Im extremely impatient so i always feel i need to be doing these boot camp workouts every single day or im never gonna get anywhere even though i know i cant even go 30 minutes on a treadmill at a quick pace.
I feel because im insulin resistant and have PCOS and with everyone in my family being big that im wasting my time... and because of only ever being able to afford cheeseburgers its really hard for me to eat clean.
I've always wanted to know what it was like to be small and healthy, but it feels so far away.
I need some serious support in that its not impossible. That you dont have to have a steel will.