When I first started just 2 months ago I was SOOOO unfit. Just walking from the parking lot into the building I work in was enough. So I started parking at the far end of the parking lot and walking the long way in. I made a point at break time to just go out and walk around my building ONCE. By incorporating just two 10-minute movement breaks into my daily schedule everyday I started to see a difference. Now I can walk a mile at a time and look forward to those breaks! You can do it too!
Every time you succeed in doing something you struggle with doing (EX. exercising, drinking daily quota of water, avoiding fattening foods) give yourself a Spark Goodie and send a message telling yourself how proud you are of your accomplishment.
Ten at a time! Just ten minutes a day will help you build a healthy habit towards exercise!
Getting started with exercise isn't as hard as we make it. We need to quit thinking about what we can and can't do. Stop thinking about when or where. Just get up and DO something. All your brain does is limit your body's potential.
Making use of the Notes section at the bottom of the trackers has helped me to keep track of the lessons I am learning in my first weeks of SparkPeople. I'm treating this as a science experiment so as to not deter myself from progress. By taking notes without judgment, I'm able to see and break patterns. This week I have noticed I am over my daily allowance on weekends and during special events. Now I can plan alternative snacks and be prepared the next time I am at an event or on the weekends.
seems overwhelming doesn't it?! I started little by little, VERY little by little. I replaced half a spoon of sugar 1 week at a time.
Instead of buying a full size cake for my birthday yesterday, friends bought cake pops! Perfect! Gave me the feeling of a treat but a much smaller size and no feeling of deprivation that may have caused me overeat later on a different occasion (we've been there/done that before, right?).
Visualizing your goal can help you achieve it. Actually *seeing* it is even better! I Photoshop'd a picture of my face on an athlete's body, printed it, and look at it when I don't feel motivated to exercise or if I'm tempted to eat something I shouldn't. Knowing what I *could* look like, if I stick with it, is really motivating!
The secret to keeping weight off, is in our decision to lose weight in the first place. I find I have to get in the right mindset to lose weight. That mindset is normally "That's it I've had enough, its time to do something for me".
What I found really helped me was to Blog EVERY DAY about the challenges that I overcame that day. It didn't matter if I wasn't perfect for the day. My focus was the one or two challenges that I was successful with! I did this for 130 days in a row! By being committed to blogging it made me come to Spark daily and then I'd "roam" around and all those things would help me keep going! I need to get back to that! Wanna join me? Today is Day #1 :)
If you're having a hard trouble drinking your 8 cups of water a day, try using a water bottle! It may not seem like it makes much of a difference, but it does. Depending on the size, you don;t have to refill the bottle as much as a cup, you can take it everywhere(car, purse,etc.), and don't have to worry about it spilling. It's also much easier to keep track of. I have a 20oz bottle, so after having 2 bottles, I can say that's 5 cups, instead of counting each cup individually.
They're convenient, cheap, fast and easy to make... We've all grabbed them off the shelf and served them up for dinner!
You can bake just about ANYTHING in a muffin tin and they are a PERFECT portion size! Making a meatloaf? Do it in individual servings! Baking Mac-n-Cheese and don't want to eat the whole pan (like me)? It's CONTROL in a CUP!
On days that you feel really tired or just don't want to work out, tell yourself that you only need to be at the gym for 5 minutes, or say "I'll just do a five minute run," (or whatever your exercise of choice is). You'll be a lot more likely to start an exercise when it'll only take 5 minutes, and chances are that once you start, you'll keep going until you get a full workout in.
I avoided running at ALL costs (even when I was 110 pounds and 14 years old.) I hated the out of breath feeling, but I started a 5 training program to increase my endurance, and guess what.... I actually like running. I'm not out in freezing temps or the rain I'm not THAT into it, but I like my treadmill or a short trail walk/run. I never thought I would, but once I learned HOW, and accepted it was a process I have loved it.
I have went from 398lbs to 263.2 lbs since 2006.
When first starting after living a sedentary lifestyle, setting up a workout regime seems so overwhelming let alone doing it. Start with dedicating 10 minutes to cardio and go from there. If you made it to the 10 minutes and still feel great, go another 10 minutes and so on. If you gave all that you can and are exhausted, then you can stop knowing you fulfilled your goal of 10 minutes of exercise.