Thank you for the encouragement, and bringing the perspective of what my husband often calls "the big picture." Yes, healthy life long habits are more important than immediate weight loss. When weight loss rules the picture, a person sets themselves up to ride an emotional roller coaster.
I posted a blog entry today, and I would love for you to read it, because it refers to the things we talked about.
Thank you so much for the wonderful advice and kind empathy! I want you to know I read and studied your post, and it meant the world that you took the time and gave the kind of advice that was practical and doable.
If you don't mind, read my blog post today. It is a response to information I learned from you. Thanks, Glenda
Fitness Minutes: (301,328)
7/18/13 10:37 A
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.
One less than perfect day of eating WILL NOT make or break your healthy lifestyle. there will be days you eat more than others and that doesn't make you a bad person or an unhealthy one. Spark People encourages its members to start with some simple changes first. Example, if you're not eating 6-9 servings of fruit and veggies each day, 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.
No, all or nothing mentality. Just a few simple changes you can stick with.
So, don't beat yourself up because you ate a little too much at dinner. If you've been eating a healthy breakfast or lunch or both, that IS a step in the right direction.
Thank you for the tips. I have so much to learn and I really want to keep my weight off this time. I will try to be more mindful of what I am eating and in particular, more mindful of my quantities.
Fitness Minutes: (3,731)
7/18/13 9:06 A
A few pointers that really help me. ALWAYS have a plan before you eat. This sounds like common sense, but I catch myself so often grabbing a bag of almonds or even something healthy like a banana without having a set plan on exactly what I am going to eat. For instance...if I grab the entire bag of almonds I am more likely to munch and munch without any thought to how much I have actually eaten. But, if I put 7 almonds in a little dish then I enjoy those and am not tempted to eat more. The same with my supper portions. The other evening we were having rice with our supper. I asked my husband to only put a little on my plate. When I looked there was WAY more than a little. So I scraped some back into the pan. I know if I sit down to eat and that much is on my plate I will definitely eat it all. I hope these little tips help a little. Stick with it. You can do it.
Fitness Minutes: (41,604)
27,311 7/18/13 5:32 A
Hi Glenda :-)
There could be a couple things going on, that I could see. One is that it is possible that altho' you have been a member for a while, you may have not long started this journey, properly. A lot of people have difficulty and end up going over their calorie and other ranges because that is what their mind/body is used to. Baby steps are really the best way to go about this change to a healthy lifestyle, and that means with food, as well as exercise.
The other thing I noticed from having a quick peek at your nutrition tracker is that you don't seem to each much in the way of fruit/veges. Remember, they have plenty of fibre and are much lower calories so are a much better choice for filling us up and helping to keep within our ranges. I don't often have dressing when I have a salad, or sauce, other than a little soy in a marinade. A lot of people find the salads particularly dry and even got 'looked at' in a cafe today when I asked them to make me a chicken/salad sandwich without mayo, but I find that it has more flavour without - the flavour of the food. It may only be a few calories, but a few calories here, and a few there, and they soon mount up. The other thing too, is that altho' fats help with satiety, they are also roughly twice the calories as carbs or lean protein, per gram. So long as the carbs aren't processed but rather in the wholegrain form (or veges), they can be fairly filling, too. Some fruits are much higher in calories than others. I tend to eat bananas regularly, but not 'go to' snacks are a piece of apple or pear - roughly 1/2 the calories of the same weight banana and higher fibre.
Don't be too worried about your weight fluctuations at this point. They normally go up/down regardless of what we eat/drink because hormones can affect it. There are loads of variables, including whether you had been to the toilet just before the lower weigh-in, but not the higher one. I know with me it can make quite a few lbs difference - LOL! (I 'experimented' at my Medical Centre :-)
Weight-loss can take quite some time. It took 16 months for me to lose the first 50lb, and I happily sat there for a year before deciding to move on down again. I have been maintaining for nearly 3 years now. All it takes is determination and dedication MOST of the time! I have the odd occasion where I go way overboard (for me) but because it is only occasional, it hasn't made one iota of difference to my weight.
Good luck with your journey - and remember, your username is "HOPEFUL" and that is something positive :-)
Edited to add: I USED to be border-line pre-diabetic and my cholesterol was quite high even on meds, and even tho' I had always eaten a really healthy diet, AND with what my Dietitian said was what they would normally put someone my size on to lose weight. Anyway, after I lost that 50lb, my bloods all came back perfectly normal. The only thing I did was reduce my calories a little, and she prescribed Omega-3 Fish Oil. (altho' I don't suggest you taking that off your own bat - any supplements should be given the o.k. by your Doctor.)
Thank you for the encouragement... I will try again tomorrow, and try to have more sense too!
Fitness Minutes: (67,349)
5,123 7/17/13 11:30 P
Remember that you are changing habits that have been part of your life for a very long time....Even if you are experiencing success--which indeed 6 lbs gets a Woo Hoo!!!---you are still "a work in progress"....
Be patient with yourself as you strive for consistency in forming the new habits which will bring continued success over the long term.
Its OK to have some days which we overeat...there will be other days when you eat towards the bottom of your range. Work towards the overall trend!! Focus on eating MORE of the good things...and less of the poorer choices which were part of your old habits.
Your old habits will be replaced with new healthy habits; and it is OK if it doesn't happen 100% right away once you decide to change. Have faith in yourself--You CAN do this!! Welcome to the Journey!! patti
I weighed myself yesterday and lost 6 pounds. Yay! However, I ate too much supper yesterday, and I have done the same thing today. Why am I going over my calorie limit? I am going over my fat limit. I am nervous and worried. I don't want to gain weight for the next weigh in, and why cant I control myself now that I am experiencing success? Help!