Ask yourself what small change that you can make now - and do it. You know in a vague sense what needs to happen in the long term, but it's such a large picture that you can't get a hold on it anywhere. So, take five minutes -right now- and do something that you know will help. A two and a half minute out and back walk will not fix everything, but it gives you a place to start. Make a note of how far you make it and you can build from there. Try walking faster to go farther or add additional minutes. Write down what you do. Day to day you will not notice, but as you build up new habits you can look back and see where you started. When I started walk/jogging I could jog for about .15 miles straight. Years later I can run a 10k (6.2 miles) without stopping. It did not happen quickly, but I kept at it and built up.
On the food side take one of your staple meals and figure out one thing to do to make that meal better for you. You don't need to reinvent the wheel, maybe just add a serving of vegetables to the side. You could spend a few more minutes making a quiche, so that you have a grab and go, protein and vegetable heavy, easy to pair (with soup, with salad, with fruit, warm, cold, as breakfast, lunch, dinner or even a snack) option for later in the week. If you have a little more time look for a better recipe that still looks tasty to try out.
Finally, think of SMART goals. Specific Measurable Achievable Relevant Time-bound. Move more is vague and hard to wrap your head around, though just about anything would qualify. Meet a friend once a month for the rest of 2019 for an active activity (yoga, cycling, walk, jog, swim, tai chi class, etc) is a SMART goal. Completing a 5k race for charity in under 90 minutes by the end of the year is a SMART goal. Completing a Couch to 5k program by 10/31/2019 is a SMART goal (side note on the couch to 5k program, it's either something that works for you or it doesn't. I could never get into the rhythm and complete it. The workouts were too frequent and too varied to work in my neighborhood because it was a pain to figure out different distances everyday without just going out and back. I did Jeff Galloway's Finish Upright plan for my first half marathon and fell in love with the simplicity. Two half an hours twice a week and a long run that alternates with a 3 mile run building up to your distance. Even when not really training for anything it's easy to do two short runs and a longer run. It's seen me through 15 half marathons and a full, plus countless shorter races. It's okay to ditch something that really just does not work for you and try something different). I want to cook one new recipe every other week for the months of August and September is a SMART goal. I want to makeover one staple meal every other week for the months of August and September. I want to track everything that passes my lips for the next two weeks. I want to be in bed by x time every day in August. I want to spend ten minutes at the end of each day noting what I accomplished during the day and finding three things to focus on for the next day. I want to teach my younger son one thing in the kitchen each month. I want to make a list of four better choices at each fast food/dining out/grab and go place that I tend to go when out of time (the choices do not have to be perfect, pie in the sky ideals, just slightly better than what you have been ordering) and keep these in my wallet so that I already have a better choice picked out when I need to rely on those options (cross off if it doesn't hit the spot, smiley face if it does). I want to lose fifteen pounds by December 31st.
Avoid the big picture for now and pick one or two small things to incorporate. When those get easy, add another one or two things to focus on.
You may also start a list of things that are difficult to do because of your weight. Things like pants fitting too snugly and having to buy a larger size, being winded going up a single flight of stairs, being over the weight limit for a specific experience, the potential to cause damage to your organs if you don't get your diet in check, not wanting to scare your children because you crash out because your blood sugar is over 300, prematurely wearing out certain areas of items of clothing, being unable to keep up with your kids or participate in some activities.
Motivation comes from within. You need to WANT it and know WHY you want it.
Have you ever tracked your food? That is a great starting point.
"We cannot change the cards we are dealt, just how we play the hand." ~ Randy Pausch
"There's a difference between interest and commitment. When you're interested in doing something, you do it only when circumstance permit. When you're committed to something, you accept no excuses, only results." ~ Art Turock
"We have a saying in Tibet: If a problem can be solved, there is no use worrying about it. If it can't be solved, worrying will do no good." ~ 7 Years in T
Help! I just can’t seem to motivate myself to get started on my journey to health. I really need to take better care of myself. I need to move more, eat better, lose some weight! My blood sugars are creeping up into pre-diabetic range, my weight has climbed over 300 lb. I know what I need to do but I can never seem to make the good decisions.
I am 53, mom to two boys 21/10. I enjoy going places and doing things but find my energy getting lower.