Congratulations. Those moments make all of the difference. I will be inspired by you today.
4/25/14 8:29 A
Yesterday I had a serious breakthrough. Lots of folks at work are sick right now, and we're swamped, so I was already stressed over covering my deadlines and helping reach others' as well. On top of that, head cheese was in a terrible mood and spewing irritation like an acid sprinkler. And someone brought in pastries to lighten the mood. AAAAAGH!
These are usually the perfect ingredients for a stress binge and depression. Somehow, something clicked inside. Why do I give so much of my emotional energy to people/things that don't deserve it? I DESERVE IT! I deserve to be who I want to be and feel GOOD about myself and my life.
Somehow, that magic switch made me want to go outside, breathe deeply, face the sun, and feel thankful for the good things in my life.
Will this help anyone else? Not sure, since it was an internal moment for me. But it's a hugely powerful thing to realize you can literally walk away from the things dragging you down (and get healthier in so many ways by doing that).
I hope you feel something today that makes you smile. And if you can channel that smile into a step, and then another, think of how much more smiley you'll be by the end of the day.
Best wishes to you :)
Fitness Minutes: (4,281)
4,040 4/24/14 11:20 P
Welcome to sparkpeople. I think you'll find a lot of what you need on this site. I can emphathise with the boredom and demotivation issues, what I have found since joining sparkpeople is that whilst I might go off track, the connections I make on the site bring me back.
I wonder if having a 'strict' routine, or regime will eventually become boring? How about thinking about it in terms of a challenging routine/approach instead? That way you can ensure that every day you stretch yourself, allowing for peaks in motivation and energy. On days when I am really not motivated or over tired, I set myself the goal of simply drinking enough water, and logging in to spin the spark wheel. At times even that is an effort/challenge..but it keeps me in some way connected (albeit tenuously) to my goal.
Fitness Minutes: (301,253)
4/24/14 12:41 P
Claudia and OUT_OF_MY_TOWER,
I agree it is important to have goals, BUT those goals should be realistic. Trying for a goal that is too ambitious just sets a person up for failure. And that's not good. That's why SP encourages its members to set simple, realistic goals.
Let's say you decide to run a 26.2 mile marathon for your fitness goal. Someone who wants to run that distance does not start with 26 miles. They start with the first. And that's what we are encouraging you to do. Start with your first mile. And that might mean doing your best to drink more water, taking a daily walk, eating more veggies, etc.
No one is perfect. if you try to be perfect, you will end up frustrated. We know. We have all been where you are. What many of us who've lost the weight have learned is that making small changes is the way to go. No all or nothing mentality.
All or nothing really does set a person up for failure. That's why we need to change how we think about losing weight and being healthy.
I totally agree with ARCHIMEDES. I am almost 65 years old, and I will tell you that I dieted my way up to 333 pounds.
The diet mentality of all or nothing creates a mindset that if you can't be perfect, you might as well give up.
I have spent a lot of my lifetime doing just that.
I am glad to see you begin at an early age. One small change at a time, one day at a time.
If you do more, that is wonderful, just don't set yourself up for failure by feeling it is necessary to do it all at once.
OUT of My Tower
I agree with you, it is good to set goals, and always do the best you can.
I too feel that you should go for the gold, but a good way to get there is to make many small changes, talk to yourself in a loving way, forgive yourself if you fail, and remember that you can't change yesterday, can't live tomorrow until it is today, so do the best you can today, and let the rest take care of itself.
Progress, not perfection.
We will all find our own way on this journey, and it is great that we can do it together.
Thanks to all of you for being here to help me do that as well.
Fitness Minutes: (80)
82 4/24/14 11:35 A
Sparkpeople encourages everyone to just force themselves to do the bare minimum - like drink water.
I prefer to encourage everyone to go for gold - cause even if you land at bronze - it's still more selfmotivating than being able to drink 8 cups of water a day.
Fitness Minutes: (301,253)
4/24/14 11:30 A
Welcome to Spark People !
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 do for yourself today was to 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 does take time, that's why SP encourages all its members to start with simple changes first. Don't try to do everything at one or you will end up frustrated. Start with simple changes.
Example, start with simple things like eating more veggies each day, drinking more water, taking a daily walk. These things may not seem like a lot, but making simple changes is the best way to start out.
Fitness Minutes: (80)
82 4/24/14 11:06 A
register for a race, you arent even close to being ready for - about 6 months out - and resign yourself to the fact that this is happening.
or sit back, kick up your feet on the coffeetable and waste your entire life.
there'll be more room for everyone else working out.
Fitness Minutes: (6,399)
4/23/14 10:22 P
Hi I just signed up yesterday thanks to a friend who told me about it, im so excited but nervous, I always start this "diets" and never go through them, Im 25 years old and have been struggling with my weight since I was a teenager, my biggest problem is motivation, after awhile I get bored or start craving junk and I lose track, this time I want to make sure I stick to this healthy lifestyle and stop "dieting", ive seen alot of inspiration but im hopingvi get the strict routine and the motivation that I need to accomplish my goal, im 230 I want to go down to 150 by the beginning of next year, the more butt kicking the better lol
I am so pleased that I came to this post today. All of the responses have been so motivating for me.
I have had 3 major surgeries and many "structural" issues over the last 3 years. Have blogged a lot about all of that, because that is one thing that helps to keep me motivated. But, without going into specifics, I am recovering and working hard to be strong again.
With the very hard winter, I have had a couple of difficult months where I have reverted back to a lot of the "Old" ways of thinking and into the "diet" mentality which brought me to this place many years ago.
Continuing on my Spark People journey, I am going back to basics. This thread and all of your posts here have been very inspirational to me.
I am going to come back and read the posts daily for a while.
Hope that you all will have written more posts, so I can help myself "RE-MOTIVATE" me!
One day at a time, one small change at a time, learn to love and forgive myself for being fat and for not being perfect. Realizing that I am not defined by my weight. Those are the basic lessons I must relearn now.
Thanks to all of you
Edited by: FOUNDER3 at: 4/22/2014 (11:49)
4/21/14 1:21 P
So many responses someone may have already mentioned it.
I find the Spark Activity Tracker to be super-motivational!
hang around with positive active people if you can
Fitness Minutes: (258,274)
4/20/14 6:44 P
Like you, I've gained weight since last September (about 10lbs in my case) and have been struggling to lose it. So I suggest: Stay focused. Tell your husband about your goals (if you haven't done so already), and try to get his support and involvement when he is around. Weigh yourself once a week (not more often -- I've tried this, and the daily variations are both misleading and disheartening). Track all your food, religiously. Push yourself to keep up with your exercise program -- you know you feel good once you have done it, even if you don't feel like it when you start! Allow yourself the occasional indulgent splurge, and don't beat yourself up over this. Get enough sleep.
Hope this helps!
Fitness Minutes: (747)
4/20/14 1:41 A
Just focus on eating healthy and weight loss will follow in time. Each plate, 2/3rd veggies with some lean protein. Watch eating out, bread, lunch meat, make better choices with evening snacks. It takes some time, but results will begin to follow.
Fitness Minutes: (12,629)
232 4/19/14 8:59 P
I am having a little trouble staying motivated, my weight keep vacillating back and forth in the 230 range. Yesterday my weight was 235 and this morning it was 238.2. This is very frustrating for me. I try to stay within my nutrition guidelines and also have been exercising regularly for the last four weeks. The Cardiologist told me that I live in a small box and need to be very careful with how I lead my life including food choices. It's hard for me to keep it all balanced, to keep my heart rate between 110 and 120 at the highest while exercising. Also, a great amount of care needs to be given to the daily amounts of sodium, specifically, but also carbs, protein and fat. I admit I have been eating too many carbs and not enough protein and fats, and need to keep my daily sodium quota below 2,000 milligrams! Aside from all that I need to remember that last October I suffered from Congestive Heart Failure and have permanent heart damage. I had a Cardiogram last Tuesday and it showed one good thing that my arteries and veins are very clear. The less than good news is that the outpatient surgery showed I have permanent heart muscle damage. I don't know the extent of the damage yet bec ause I haven't met with my Cardiologist following the tests. I am anxiously awaiting the results by the Dr. Other than this the Dr. Has increased the amount of Lasix I am taking each day. I was taking 20mg of Lasix but recently the Dr. Increased the amount from 20 in AM to 20 in AM and 20 in PM . This could be the cause of my weight fluctuation, the fluid and oxygen that build up in my body because of my damaged heart. Anyway, it's very frustrating. I hope both old and new SparkPeople have a great Easter Sunday,tomorrow morning. I will keep in touch and let you know what happens next. I feel much better after sharing all this with some, new, friend who care about me and my health concerns.
4/15/14 1:16 P
Someone gave me a cute black dress that actually fits! When I look at it, I am motivated to being able to keep fitting in it. I am also going to buy some black heels to go with it. I just need to hang the dress in the kitchen.
Motivation is a struggle! The biggest motivator for me was recruiting my husband on the journey too. I got him to look at changing our lifestyle together, eating healthier and exercising together. Also, sometimes it helps to look at exercise like it is personal time I get for myself. No matter what I do, 10 minutes or an hour, it was time I used for improving myself and that makes me feel good and encourages me to do it again!
Fitness Minutes: (24,670)
2,738 4/12/14 2:46 P
DDONOVA: I know exactly what you mean about the deployment thing. Sometimes it seems so much easier to take care of ourselves when they're gone (or maybe it's the built-in motivation to look hot when he gets back!) But the honeymoon period post-deployment can be brutal on your weight loss journey. Date nights, dinner out, him wanting to eat all the comfort foods he's been craving while living off cold chow hall slop and MREs for six months. Not to mention the schedule changes that totally mess with your gym schedule! I've managed pretty well through some deployments, not so great through others. The good thing is, you know what works for you, because you've done it already. So getting back to tracking/counting calories should be easier than it was the first time around, right? And while you might need to find a new time of day to get in your work out, your muscles have memory and will quickly get back to their previous state. Best of luck.
Fitness Minutes: (12,629)
232 4/11/14 5:45 P
I am Ali, welcome to the new members! I was feeling that way last week but decided to push on through those feelings and act as if I was motivated, if nothing, I have always been a persistent person. I was rewarded by my good effort this morning when I stepped on the scale this morning and had lost about 3 pounds since Monday. Thank you Higher Power! I'm going to continue to plough on through until I reach my goal weight and would suggest that you all do the same. The fellow Sparkers will be with you on your journey as I know they are here for me. Sometimes it requires taking a risk and sharing from your gut. But from my limited experience, only since the beginning of February, so many people have helped me so much, especially lately. I am having outpatient surgery with a cardiac cath next Tuesday. This is where the Cardiologist puts a tube from my groin to my heart and takes pictures and looks around and determines my heart damage. I have had such a positive response and offered thoughts and prayers for me on Tuesday by SparkPeople throughout the Community. They have been and are here now for you just like they have been and are here for me!
4/11/14 11:34 A
All of your wonderful suggestions has truly motivated me! Thank you!
Edited by: HEALTHYN10 at: 4/11/2014 (11:34)
4/10/14 8:16 P
One thing that I have learned is that motivation fades. What is the end result that you want to achieve. Change happens from making same consistent changes. One thing that works for me is right when I get home from work is to change into my workout clothes and that includes putting on my running shoes. Putting those shoes on could inspire, but changing routines happens with small changes, they do not have to be big. Also, when I feel as if I want to rest one night, I remind myself why I need to go and think about where I want to be in next couple of months. Then I start small with a 15 minute walk...which always ends up being more.
Fitness Minutes: (6,705)
215 4/10/14 9:59 A
I know how this goes...not the stress of a deployment but the stress eating to "cheer" me up. I too have recently started back up and found a better release than eating. I have pur headed a cheap composition notebook and am now journaling daily. I write about how my goals are doing and I also use it to vent when frustration arises. I even set a goal on Spark to write at least 2 pages a day. It now only relaxes me bug helps me get everything out of my mind that makes me wanna reach for food I don't need. I don't know if it will work for you but it is helping me stay on track and that gives me the motivation to keep going forward. I hope this will help some.
Fitness Minutes: (5,341)
302 4/10/14 1:54 A
NMNEWWMN: You lost 7 pounds!!! You need to look at the success and if their is some tweeking that needs to be done, then do that. But do not beat yourself up over a success. Analyse and make adjustments. 1. "You didn't exercise like you wanted." Look at why? Was it a motivation issue, a time issue, or something else? Ask yourself! And see what you come up with!! 2. Don't be disappointed at a 7 pound loss. Say okay it is not 10, so who cares, it is 7 and I am moving in the right direction!!! 3. Happy Birthday!
I am also in need of some motivation. I set a small goal for myself to lose ten pounds by today, my birthday, and have only lost seven. Very discouraged, but I know I did not exercise like I told myself I would do. So, I lost out on my short term goal, very disappointed. Need to get on board and keep on trying.
I'm really motivated by joining the team goals that have been set for my Sparkteams. For example, I joined the 15 miles/month goal in the Road Runners team and seeing my name on the leaderboard every month really inspires me to hit the road. Many of the teams have goals like those; you could try finding one that works for you!
4/8/14 3:31 P
Believe it or not, I use my social media for motivation... especially InstaGram.. I am following probably 100 fitness/wellness/nutrition pages and they all post transformation pics or motivational quotes... first thing when I wake up and every time I feel like cheating I just open my IG and there is all things diet, exercise and weight loss.. It works great!!! Good luck on your journey!
4/8/14 1:06 P
So many great reassuring comments and great advice!
Fitness Minutes: (29,889)
86 4/8/14 12:36 P
Very much needed read.
4/3/14 10:03 P
I really like compilation videos from people who've lost weight, it's very motivating!
Fitness Minutes: (36,616)
6,569 4/1/14 5:41 P
I am so glad I read this board today. I too, gained a few motivational tips that I can implement. I am finally recovered from a broken leg and have to take baby steps to ease back into exercise. Thanks for sharing. I also know that I must plan ahead and make some awesome snacks. Frozen grapes are my favorite popsicle in the summer!!!
I really needed to read this message. It makes alot of sense. As of today I'm back on track!
3/31/14 9:03 P
What worked best for me were small, easy to reach goals.
Exercise was 10 mins a day 3 days a week. Then 15 mins for 3 days. Then 15 mins for 4 days a week, etc.
Anytime I slacked off... I started again....10 mins a day 3 days a week.
My weight goal I made small too. I think initially my goal was 20 pounds. Then I started to move it out in 5 pound increments every time I got within 2-3 pounds.
Another great way to stay motivated when you are doing it alone is to come here and read the boards every day. Read what other people are struggling with that day, read other people's encouragements, solutions, etc.
If I come here and read for a bit, then go to make a snack.....time and time again I choose a healthy snack (as opposed to a candy bar or chips)...or reading people talk about calories will remind me "have I tracked everything today?", so it's another way to motivate me to stay consistently tracking each day.
It's also a great way to "meet" people. You can find people who are around the same age, with around the same amount of weight to lose, and you can ask a person (or people) to buddy up..check in with them each day, discuss what exercises you are doing, what foods you are eating, and just give each other general encouragement and support ;)
Step 2. Have a set time frame for attaining that goal.
Step 3. Set up a none food reward for when you reach the goal.
Sept 4 Repeat this process as many times as it takes to get to your over all goal.
Fitness Minutes: (301,253)
3/31/14 12:49 P
I agree with the others. the best way to stay motivated is to set some simple goals for yourself. Don't try to do everything at once or you will end up frustrated.
One reason many people can't "stick" with it is because they do tend to set goals which are too ambitious. They set themselves up for failure with those kinds of goals. Instead, set some simple goals you can stick with. 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 start with 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. And that's how we stay motivated. Each week we set new goals.
Also, it doesn't hurt to have a long term goal. What's a good long term goal ? Would you like to run a 5k road race ? If you've never run a 5K, that would be a great fitness goal to keep you motivated. If you don't like to run, what about push ups ? How would you feel about being able to do 100 good military style push ups ?
A fitness goal is a good goal to keep a person motivated. Don't just focus on your weight to gauge your success. Look for the non scale victories too.
Fitness Minutes: (42,411)
6,381 3/31/14 10:18 A
For me, joining a challenge where I am accountable to myself and other people helps keep me motivated!
Fitness Minutes: (197,740)
3/30/14 9:14 P
the best way to stay motivated is to have clear goals that are really, truly meaningful to you.
3/30/14 9:07 P
Since Sept I have gain back about 15 lbs I had previously lost. I know exactly why. It's not rocket science. Husband was deployed- I ate well then and exercised. He came back and I have not been doing either. So, now it is 7 months later and I would really like to hop back on the train and lose some of this weight before shorts season comes around and I am the only one in jeans on a 95 degree day. So, my question is this. What is the best way to stay motivated? Most of the weight loss stuff I do is just me. I really don't have a work out buddy and that is not really an option (unless it's virtual which I am open to). So, suggestions on how I can just stay motivated day to day?