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LOTUS737's Photo LOTUS737 Posts: 5,346
1/23/18 4:15 P

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I have a few suggestions for you:

1. start with small changes
2. break up your goal into smaller goals to keep you motivated (I like to reward myself- once I hit 10 lb I'm getting a facial, when I lose 20 I'm getting a massage, etc).
3. get clearance from your dr for exercise
4. figure out what activities you enjoy
5. focus on more than just the scale and how you look- measure inches lost, body fat, lab results, energy, fitness level, etc!

Also if you find group support motivating, check out some spark teams or join some spark challenges to keep you going!

Healthy choices and actions have positive impacts, even if the scale doesn't move!

Next goal: -38-40 by 10/18

 Pounds lost: 25.4 
NIRERIN Posts: 14,419
1/18/18 8:11 P

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If you are really struggling with the mental aspect of this, find a licensed mental health professional to speak with. A member of the clergy could also be another option. Losing weight is a bit like turning 16, 18 or 21. There isn't some magical transformation that happens when an arbitrary number is reached. If you are 15 years and 364 days old, you're not sudden mature the next day because you turned sixteen. You just have the ability to operate a motor vehicle if you can pass the test.

Most of the problems people have, and especially if it's the stuff in your head, don't have anything to do with the weight you are. If you are outgoing and gregarious but a little messy losing weight isn't going to turn you into a shy and neat person. If you are introverted and it takes a lot for you to open up to other people, seeing 195 on the scale isn't going to make you the social butterfly working the room.

The weightloss as the ultimate fix for all the problems in your life fallacy gets a lot of people. Weightloss means you will buy smaller clothes. Weightloss means you could more easily fit into a vehicle. Weightloss means some health related issues will be reduced or eliminated. Marathoners can still suddenly drop dead of heart attacks in their forties. Diabetes is not exclusively for those who are overweight. I have a friend who lost a hundred pounds and that is when he started to get the family high blood pressure. Being a healthy weight can minimize some of these things, but it's not a golden ticket for everything.

If you can't deal with 320 lbs, start with five, ten or twenty. Can't lose the last pounds until you lose (and keep off) the first ones). Set yourself a goal to lose ten pounds by April first. Start by tracking what you eat now, at least a week if not two. Once you have an idea of where you are, look at one small change that you could make that would get you going in the right direction. It could be something as simple as having one fewer beer or soda or candy bar or snack cake a day. It could be adding in a half serving of vegetables to your pasta. it could be cutting your portion size of pasta from two cups to a cup and two thirds. Not all of these things all at once, but pick one thing and work on that change for at least two weeks. If you don't have to remember to remind yourself to do it, then pick another small change to make. If you are still struggling with it, devote more time to it. Give yourself the time and space you need to work out what changes you need to make and to work out how to work those changes in in the easiest manner. If you keep making small changes (in the right direction) over time you will get where you want to be.

Edited by: NIRERIN at: 1/18/2018 (20:22)
-google first. ask questions later.

URBANREDNEK Posts: 3,425
1/18/18 6:20 P

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Welcome back! The first thing you need to do is recognize that the "320" isn't "insurmountable". It is actually irrelevant. The number on the scale, from your own experience, is not what dictates to you how you feel about yourself and who you see in the mirror --- which means that you can basically ignore it as you gradually make changes to your activities and your diet that make you enjoy yourself and your life more and more.

The best advice that I have for you is to listen to yourself, and learn from your own past. You were here back in '12, tracking your food, dieting like a fiend, quickly losing weight --- and discovered that the results were not worth the process for you. Great - now you know for sure something that does NOT work for you!

Now you have an opportunity to start making changes - some smaller, some larger, some sooner, some later - and see what actually DOES work for you, to give you results that are worthwhile for YOU in your own opinion.

I'd suggest that you start by just tracking what you are eating now --- no changes, no "diet", just getting a baseline. While you're at it, start listing what your favourite physical activities are (pumping weights, or playing basketball, or hiking the hills, or whatever) and start gradually incorporating that back in to your life on a regular basis - shooting for at least a bit of something that you enjoy every day.

Once you've got a baseline, it shouldn't be too hard to make some notes about what you enjoy the most about your current diet, what is more convenience than preference, and see what are the most obvious tweaks that would make it more nutritious while still suiting your lifestyle / timing / flavour preferences. Make a few changes, see how they work for you, then make a few more --- and keep repeating!

Realistically, if you skip the whole severe caloric restriction (dieting) thing, and just make minor tweaks gradually over months, with each tweak bringing the overall calories down and the nutrition up, then eventually you should reach a comfortable point where your body and your diet are well balanced.

Using myself as an example, I was around 320 lbs a couple of decades ago, and dropped down to 205-220 (bounced around) over the course of about 18 months without ever deliberately dieting. I got in to going to workout classes for 1 to 2 hours each weekday evening after work, and then wasn't really hungry afterwards so got in to the habit of a really light dinner of mostly veggies (I LOVE veggies) with a bit of protein. I maintained that for well over a decade without thinking about it, since the light dinner became such a habit that it didn't change even when the workouts became less frequent.

Illness and life changes caused an uptick on the weight to about 245 back around '12, but I still couldn't be bothered to "diet". I increased activity (because it makes me feel good and I enjoy it), and tracked and made dietary changes because I had nutrition issues, and incidentally dropped 90+ pounds over the course of another 15 months or so. At no time did I eat less than what Spark recommends for a woman of my age / height / activity to maintain in the middle of a "healthy" BMI, and it honestly took almost a year to be eating even that low --- it worked out that I pretty much was mostly eating just around what "maintenance" would be for someone 20-40 lbs lighter than where I was at, until I just kind of balanced out.

So - it can be done, and 320 is just another number ;) Seriously - take a few deep breaths, relax, and start making notes about where you are starting and what changes you can make that you really enjoy. Then, start making those changes, keeping the ones that work for you and ditching the ones that don't, until you hit on the diet and fitness levels that make you feel that it really IS worthwhile.

You can do this!

Sir Terry Pratchett:

"Science is not about building a body of known 'facts'. It is a method for asking awkward questions and subjecting them to a reality-check, thus avoiding the human tendency to believe whatever makes us feel good."

Starting weight: 258 lbs
Maintenance Range: 147-155 lbs

233 Maintenance Weeks
BEAR0011's Photo BEAR0011 Posts: 101
1/18/18 10:31 A

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I have seen others with this issue of not being able to see the changes, and I would say you need to build up your self-esteem as you are losing weight. You may not see the changes because you aren't feeling good about yourself. If there is someone you can talk to about this during your journey, that would be worth looking into. I am always willing to encourage and help so you can friend me if you like.

Take it a step at a time. Measure yourself - maybe the inches gone will help more than the weight loss. Measure waist, hips, neck. Keep a shirt the next size down from what you currently wear, try it on occasionally- be proud of yourself when you put it on and it FITS!

You can do this.

The bear, the deer, the great eagle - these are our brothers.

 current weight: 260.4 
RYANLLOYD101's Photo RYANLLOYD101 SparkPoints: (82)
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Posts: 9
1/17/18 10:17 P

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I haven't been in your position, but I do understand how intimidating and daunting it can be to embark on a journey towards the body you desire.

I can with confidence say that if you've done it before, you can definitely do it again, and you can take it even further if you want to.

I find focusing on one change at a time is the easiest thing to do. Once you have a routine sorted out, move to the next goal.

For example, start with limiting food intake. When you have that under control, change the type of food you are eating. Once that's taken care of, get active. Then if you want to work on muscle, start lifting.

Some people benefit from a shock to the system by changing everything at once, but others don't. Do what works for you.

I would say the easiest thing you can start with, that will have big results, is to start intermittent fasting. Basically, it's eating like our ancestors did, and how we are pretty much built to eat.

You may find this link to be helpful for intermittent fasting:

And don't worry, it isn't as hard as it sounds. Fasting sounds terrible, but really it's just about shifting your eating times to a 6-8 hour window during the day. No big deal, really. This works great for me and yields huge results.

You can do this. Can't wait to see the after-picture.

Own Your Day and Your Health With This Kickass Morning Routine

THEONERM5 Posts: 92
1/17/18 8:33 P

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Back in 2012 I went from 265 to 219 pounds. People were telling me all the time how I looked so much better and congratulating me on my weight loss. Here's what they didn't understand was going on in my head though. When I looked in the mirror I saw the same 265 pound man looking back at me. I hadn't changed a bit in my head. I was still the same 265 pound person. So I thought I'd quit tracking my food and just enjoy it sense it made no difference in my head. In 2016 I was 289.

In 2018 I'm now 320.

This was me in 2012

Seeing the difference is like night and day now. After looking back at that picture I took in 2012 I have to say I want to get back there again. For so long it was like I was blind. I thought I was the same no matter how much weight I put on. I want to start trying again. I know what I need to do. It's just like this 320 pounds feels insurmountable in a way. I need to lose this weight!

 Pounds lost: 0.0 
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