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URBANAUDREYE's Photo URBANAUDREYE SparkPoints: (130,685)
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11/24/15 9:26 A

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emoticon to the team! emoticon on beginning your journey to a new and healthy lifestyle!

Definitely a safe space here! You probably won't find too many other places to find people who know exactly what you're going through. The meds do make weight management more difficult and confusing for us, I think. And until you and your doctor find the perfect drug combination even more so as you adjust to new meds and different dosages. I've been having quite the issue with that since my last med change/addition last October. I seem to only be able to gain in leaps and bounds but I can work so hard and only lose a couple ounces. It can be discouraging. But that's why it's important to have a support system. And this is a great place for it!

Tips to help get you started: emoticon

Remember this is NOT a DIET. It's a LIFESTYLE CHANGE. That's why it works. Why you'll shed the pounds and keep them off and become healthier overall.

Trackers! Use them!

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MEASURE your food portions (at least at first) and TRACK ALL FOODS! Try your best to stay within your calorie range. Also, keep tabs on your macronutrients, vitamins, minerals, etc. Make sure your diet is balanced and nutritious!

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EXERCISE! This means cardio and strength training! Cardio means getting your heart rate up about 70% above it's normal resting rate. Use a heart rate monitor if you have one (and/or if it's financially an option for you) or use the Perceived Rate of Exertion… this means you should be working hard enough that you are not so out of breath as you are unable to answer a question, but you should not be able to carry on a conversation. Cardio is what burns most of your calories. Strength training is also important to build muscle. I'm not talking to bulk up, I'm talking straight up just be able to perform daily functions better, have better balance, and keep your body in it's best shape and ability to burn more calories. The more muscle strength you have, the more calories you'll burn during your daily activities, be it your workouts, your household chores, or even just resting!

emoticon WATER!! Water is so important when it comes to weight loss and a healthy lifestyle! This may sound counterintuitive, but the more water you drink, the less water weight you hold on to. You should drink at least 8-10 glasses each day, more when you're heavily exerting yourself or the weather is hot and humid. Even if you have a day when you cant stay within your calorie range or you miss a workout, be sure that you're keeping yourself well hydrated! emoticon emoticon

emoticon Don't rely on just the scale to track your progress. Use body measurements, how your clothes fit, how much energy you have, and how you're feeling overall. Weights fluctuate day to day, and even hour to hour, but these other gauges of progress are more accurate. emoticon


emoticon Persevere! There's going to be days when you feel down on yourself or you're lacking in motivation. Don't let that deter you from creating this better life for yourself! Surround yourself with positive images and quotes that remind you exactly why you're doing this! emoticon

emoticon Take advantage of the community! That's why we're here! To keep you motivated, to answer questions, to help you along in whatever way you can. Join challenges, post on the message boards, send/receive spark goodies, find yourself an accountability buddy, join as many teams as you want that share similar interests in goals. It's all up to you exactly how much you want to participate, but community participation is certainly encouraged! emoticon emoticon

Having trouble finding your way around the site? Wanting to learn something new, but just don't know where to start. The Spark E-mails are super helpful for that, as is the SparkPoints tracker and how about the FANTASTIC redesigned Start Page (seriously, could they have made it any more convenient?). Have fun trying to earn as many spark points as you can! It's fun, educational, motivational… what more could you ask for? It'll help you find your way around the site fast as a flash!

The most important thing is have FUN! Enjoy your life! You aren't going to adopt a healthy lifestyle if it makes you miserable or feel deprived.


Also a note on so called "diets"… if it sounds too good to be true, it probably is! Take care of yourself and don't fall for the gimmicks.

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Audrey
NEPA - EST

My 5% goal

Current Weight 219
Target Weight 208
By When: March 3, 2018


Winter 5% Challenge Plan
MINIMUM 10 active minutes daily
Full Body strength training 3x a week
Only eat when hungry.
Drink that water!!!

EL for Winter 2018 5% Challenge Weight Warriors

Co-Leader of Living with Bipolar Disorder
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Leader of Northeastern


 current weight: 231.5 
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ANGIEN9's Photo ANGIEN9 Posts: 3,772
11/23/15 10:48 P

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emoticon Christina,
I have done EMDR for my PTSD and I am going to restart in January. I have a very good therapist and we talk about everything. The good, bad and ugly!! Weight gain can be an issue, just keep checking and ask your doctor to monitor it. I have to be vigilant about not gaining any weight due to my medications.

Glad to have you here!! And like WALLOWA said, this is a safe place. I hope you will use all the tools available on SP.

Angie

~~Angie ~~
Just taking it one day at a time!!!



 current weight: 266.0 
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WALLOWA's Photo WALLOWA Posts: 2,622
11/23/15 7:48 P

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welcome, Christina.

regarding therapy - I have found over the years that it helps in dealing with the situation. Most effective thing I've found for my PTSD component is a treatment they use for veterans - called EMDR. Typically shuts off the stress producing cycles of thoughts and feelings, and not generally a long term commitment. PM me if you like.

anyway, whatever you choose, welcome - this is a safe space.

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CHRISTINA_S36 Posts: 15
11/23/15 7:33 P

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Hi,
I'm Christina, I'm 36, and was just diagnosed with Bipolar, ADD, OCD, and a touch of PTSD. Long story short, my 15 year old daughter was diagnosed with Bipolar/ADHD at 11, then diagnosed with PTSD at 13, (she was raped while in a manic phase hitchhiking) Over those years, we've dealt with 5 runaways, 4 hospitalizations (crisis stabilization units, so only 1-2 week stays) multiple suicide attempts, and now, she's in residential care.

After she got put into residential care, part of our family therapy sessions, was for me to go to see a therapist/psychiatrist as well, the therapist hasn't happened yet, but I did go to the psychiatrist, who diagnosed me. He put me on several meds, and suggested therapy, but said if I wasn't ready for therapy, gave me a list of several workbooks to work through.

Part of taking care of myself is coming here to lose the weight I desperately need to lose, because some of the meds I'm on can cause weight gain, and make some friends who can understand exactly what I'm going through, because no one seems to understand.

 current weight: 230.0 
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