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GAS_SAG's Photo GAS_SAG Posts: 8,275
8/28/12 4:13 P

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Kim you can do it just focus on small goals and don't try to make to big of changes at one time. As you feel comfortable with the first goals add another set, or step to them and before long you will be making great progress. I have also learned to focus on the here and now don't worry about what is going to happen tomarrow or what happened yesterday. Yesterday is history and tomarrow may change before you get there. You can do it. Baby steps.

*** Sharleen *** Motivational captain 30 something challenge

The road to success is not straight. There is a curve called Failure, a loop called Confusion, speed bumps called Friends, red lights called Enemies, caution lights called Family. You will have flats called Jobs. But, if you have a spare called Determination, an engine called Perseverance, insurance called Faith, a driver called Jesus, you will make it to a place called Success.


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PANDEMONIUM's Photo PANDEMONIUM Posts: 666
8/20/12 10:23 A

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I followed a sensable meal plan, counted my calories and exercised.

A basic day looked like this
Breakfast:
whole grain (usually cereal, lol)
dairy or protein
fruit

Snack:
protein
fruit

Lunch:
whole grain
protein
vegetable
small healthy fat

Snack:
Vegetable
small treat like an oatmeal cookie, 2 mini chocolate bars, some cheese

Dinner:
protein
vegetable
starch (potato or some sort of whole grain like rice, wheat roll, couscous)
Small fat, like I can't believe it's not butter with olive oil

Snack:
dairy (pudding, ice cream, yogurt)
fruit

Your calorie range depends on your weight and activity level. Like right now, I am 239, so my range is 1600-1800. And you should aim to try to burn 300-500 calories a day, 5 days a week. I measured everything I ate so I could get accurate calorie counts.

Exercise when I started was small. I really started right from the very beginning. 15 minutes on the gazelle 5 days a week, and 2 days of strength training, A whole 5 reps at a time with 2 lbs, and I cried through that. But, as I got stronger, I added more time on cardio, more reps and moves with the weights. Within a few months I was doing workout videos and able to exercise about an hr at a time and strenght was up to 3 days a week. By 6 months I was down half my weight loss, and into things like turbojam, running, cycling, P90X.

I found through my first journey, find things that I liked to do for exercise. It kept me coming back to it every day. And eat foods that you like. And I learned that taste buds change over time. I now eat a lot of things I couldn't stand before. I hated asparagus, now I like it steamed el dente, I like raw spinach, and I can eat tomatoes in small amounts. All things I couldn't stand before. But once I got all the junk out of my system, my tastes changed.
I wish I could say I didn't like junk anymore. I heard a lot of people say that happened to them, but not for me, which is some of the reason I gained weight after I started working again and was surrounded by sweets. But, I've just got to learn to control them again like I did before.

It can seem like a monumental task. But if you keep with it, it will happen.

For me, I had to be strict at first. Even on holidays or birthdays, I stayed away from anything that wouldn't have been on my plan. I rememeber my Aunt telling me at Christmas that just 1 cookie wouldn't hurt me. But I said it would, and didn't eat any. Even my own birthday I asked for no cake. After awhile, I could start to follow the 80/20 rule (which means you are on plan 80 precent of the time, but leave room for holidays and birthdays to have small splurges). But when I started, I knew I had to get things under control completely before I could develop the ability for small splurges like that.

Heather



The bicycle is the most efficient machine ever created: Converting calories into gas, a bicycle gets the equivalent of three thousand miles per gallon. ~Bill Strickland, The Quotable Cyclist




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KCREATIVESPIRIT's Photo KCREATIVESPIRIT SparkPoints: (7,557)
Fitness Minutes: (17,201)
Posts: 106
8/19/12 8:51 P

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How were you able to loose so much last time?? That is an amazing accomplishment! So sorry about meds and illness. Meds caused about 50 lbs of my weight gain, but the rest is plain old emotional eating.

I know I need to change my lifestyle and change my viewpoints in order to be successful, its just so hard to start!

Kim
8/1/2013 - 376



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PANDEMONIUM's Photo PANDEMONIUM Posts: 666
8/19/12 6:59 P

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Kim,

Hello, I am new to this team also. I so know how you feel. I lost 101 lbs about 6 yrs ago. Well, as of right now, I've gained every stitch of it back between health problems, illness, meds and injuries. Now I am looking at losing all of that weight again, and it just seems like such a monumental task to start all over and it's leaving me feeling so over whelmed.

I am having the worst time buckling down and actually getting started. I just often feel like I want to be like every one else, and eat what i want, and do what I want. But I know in reality, that doesn't work, or I'd be in a size 6. That's why I'm trying to find some place I fit in, to help me reach my goals, and get a good start and hold me accountable.

It's gonna take time and work, but we didn't gain the weight in a day, and we won't lose it in a day (something someone told me years ago). But together, we can get it done!
One thing... don't call it a diet. Diet's are doomed to fail. Think of it as changing your lifestyle.

Heather

Heather



The bicycle is the most efficient machine ever created: Converting calories into gas, a bicycle gets the equivalent of three thousand miles per gallon. ~Bill Strickland, The Quotable Cyclist




 current weight: 239.0 
 
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KCREATIVESPIRIT's Photo KCREATIVESPIRIT SparkPoints: (7,557)
Fitness Minutes: (17,201)
Posts: 106
8/19/12 6:35 P

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Hi! I am Kim. I have well over 100 lbs to loose to get to a healthy weight. Never really tried dieting. I know I sabotage myself each time I try. Emotionally, its very hard for me to even think about shedding this fat armor on my body, but I desperately want to.

Anyone else have a hard time getting started? Or getting emotions in line with what you know in your head needs to be done?

Wish you all success

Kim

Kim
8/1/2013 - 376



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