I am afraid to even post this...
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as so many others have said, this is the start. but keep in mind there is no finish, what you start today has to be carried through for the rest of your life if you want to be at a "healthy" weight/size.
things you need to know going in;
-while the scale is a tool for measuring progress it is not the only tool and it can sometimes give the illusion of no progress
- dont lie to yourself. if you are close to your calories for the day and have something else but fear going over your calories for the day so you dont track them you are only hurting yourself.
- it took many years for this weight to be put on, it will not come off within 2 weeks
- your body will make adjustments so you need to do the same. if you hit a bump and dont lose for a few weeks, change up eating or workout habits. confuse your body
- dont get discouraged, rome wasnt built in a day
best of luck0 -
Tom, I am amazed everyday at how supportive this site is! How it helps keep me accountable, and provides me with the encouragement, the motivation and the education to move forward! You aren't in this alone - everyone here is supporting you!
Baby steps and be proud of those baby steps! What's the chinese proverb - something like a journey of a thousand miles begins with the first step? You've made that first step and we're all here to help each other through the journey!0 -
Welcome! It sounds like you're here at the exact right time with the desire and motivation to make the change. USE US! Lean on us. Let us pat you on the back when you work out and make awesome choices. Be accountable and let us build you up when you slip up. You can do this! I'm so glad you posted and I hope you stay.
Jilly0 -
Tom,
I have always been overweight to some extent. I did run track and cross country in high school but when that ended my weight went up. Then I began working at Swensens Ice Cream parlor. Oh boy!!! I went from 175 to 190 lbs. After two years I went in the Army and got in the best shape I had been in and was back down to 175. I got out in 1988 and since then it has been a slow climb upwards. Marriage, kids, and then arthritis. So I peaked at 301 at 48 years old. Over the years I have done, cabbage diet, weight watchers, nutrisystem, adkins with varying degrees of success. When I stopped it all came back. So far I have found MFP to be pretty helpful.
I have been addicted to sugar. I have a sweet tooth. Anything related to cake or bread. One of the things I have tried to do is find things to fill me that aren't calorie loaded. That's hard. Vegetables/salads don't always do it for me but I try as often as I can. One of the things I remember my weight watcher leader telling me years ago is to not worry too much about salad dressings. As he said, Salad Dressing isn't what got you big and if it gets you to eat salad, go for it. Eventually you can ween yourself down or hopefully switch to lite or diet dressings. I also go by the adage, if it's white, stay away. Pasta (which I love), rice, bread (ugh!), potato, etc. I like salsa so I have found that a great item to mix with a lot of things that I hadn't before. I don't get the "jar" stuff I usually get the safeway or giant brand in the containers in the produce area.
The biggest frustration for me is that despite losing weight I still look in the mirror and see that I am over weight. But I have to tell myself that as I was heading UP to 300 lbs, I knew I had a big gut at 240 and 260 and 290. So as I am coming down (and I hope I still will) I have to remember that it will be a while before I see a big difference.
To echo what "anxietygirl" says that walking has done it for me too. I can't run anymore anyway due to my arthritis. My distance and speed has increased with time but I've had to be patient so you need to be too. I try to keep to my local high school track. It is safer for my knees since it is flat and if I have a problem my car isn't far away. I work out everyday walking and/or weightlifting. I am lucky I have a gym at work I use at lunch or after work depending on how my schedule dictates. If I didn't have that there is a cheap gym near me my daughter uses which I would turn to otherwise. Even at the gym I focus on cardio and less on the weights.
Don't beat yourself up on the bad days. Embrace the milestones you reach whether it is weight loss, your fitness or taking your belt down a notch. This was Memorial Day weekend and we grilled on Sunday and there was no way I was going to control myself. But the next day I was back in the saddle.
You'll be fine. Don't give up. Good luck!!!!!!!
Chris0 -
Hi Tom! You can do this! This site helps to keep you accountable! And it truly is one day at a time! I'm sending you a friend request as I'd love to support you on your journey.0
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Tom,
All the best! You can do it, know you can. My top 3 tips:
Tip one: Just MOVE
I can imagine it probably hurts to walk - if not you are very lucky! Find something low impact that you can do easily without too many changes to your daily routine and do it daily. Try walking to the nearest grocery store or parking your car furthest from the door on the highest level and then walking or taking the stairs to the entrance. Little changes to get you moving more.
Tip two: Drink water (not soda even if it is diet or juice even freshly made)
Every time you feel like eating drink an 8oz glass of water - then eat if you still feel like it.
Tip three: Be patient
It will take time, the biggest loser is just television, in the real world long lasting changes take baby steps.
All the best!0 -
Congratulations on taking the first step to help yourself! It's NEVER too late to make a better life for youself! You will find a lot of supportive friends here and many people who are facing the same challenges. You can do this as long as you really want it, it will take time, but you can succeed!
Friend request sent! Let's do this together!!
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You and anyone else can invite me! I was in a similar boat in 2009. I looked at myself at 400 pounds and couldn't believe it. I lost weight but lost the battle and it came back. Looking to make it a permanent change this time! Good luck!0
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Go get it done Tom!
I've got a couple of thoughts.
Though the term itself is one I despise as corporate speak, the S.M.A.R.T. goals post upthread is a good one. Personally I don't think that a weight of 299 qualifies as "A" (attainable). 150+ pounds over 7 months is over 20 pounds each and every month. I'm sure it's possible but at a cost.
One of the "benefits" of a high weight is that you burn a lot of calories both resting and exercising. I bet consuming 3000 calories (which is really a lot of food) and walking 20-30 minutes will have you losing on the order of 12-15 pounds per month. This calorie burn rate decreases with your weight.
My best advice: don't take my advice! Learn as much on your own how the human body stores and uses energy. The more you learn the more you can rise above the noise of dissenting opinions you find here and throughout the Internet.
Good luck and I'll send a friend request, from another guy in a similar situation.0 -
I just want to say congratulations on making a change in your health. Also, on a silly note, your comment "I'm not here to talk about cats" made me laugh out loud & almost spit out my smoothie :laugh: Gave me a much needed laugh this morning as I get back on the bandwagon I fell off of a couple months ago. Maybe I'm just sleep deprived (only slept a few hrs last night), or light-headed from hunger (as I drink my smoothie, instead of eating a "real" breakfast)
but your "cat" comment was too funny. 0 -
You just took the first step
Welcome aboard and good luck!! 0 -
Congratulation for being brave and postting . Their is not point going on diets , they don't work. It's Life changes you need to do and stick to it.
baby steps make one change each day and you soon find it become second nature.
OMG! yes, THIS!! this is the answer! it has to be a lifestyle change!!
please approach it healthily...eat at a healthy deficit daily and train your butt off...especially resistance training
feel free to add me if you have any questions about diet and training since im always happy to help those who approach weight loss in a healthy way for the best long term results. no crash courses. a change in lifestyle for the best!
thumbs up to you sir!0 -
You're very brave! The first step is always the hardest. You can add me as a friend if you'd like I think instead of focusing on fad diets and regimens (yoga, juicing, paleo, gluten-free, etc) is to just focus on portion control. You can still eat the foods you love, just not a lot of it. 0
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Hi Tom,
If you are serious and ready to make some change, I am willing to help. I am a nutrition counselor and would like to offer you a free session. I think that we could talk through most things that you would need to get started. While exercising is part of it, what we eat or don't eat is the majority of where we need to focus.
There are no catches here. I don't do Body by Vi or any crap like that. I specialize in working with people that have cardiometabolic syndrome. If you want, add my as a friend and I will show you my website, get you my email address and we'll get started.
Jenn0 -
Friend request sent! It so important to have positive uplifting people in your corner and I am so happy you were able to post this I will be happy to help you with support through this journey! :flowerforyou:0
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You are taking a wonderful first step!! Love seeing everyone come out and band together to support someone so nicely! Very heart warming. Sounds like you have made up your mind you want to do this and you will do this. Can't wait to see your progress pictures soon!! Good luck!!0
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So glad you are here! I have found that I have NO success doing this by myself. The encouragement that I see everyone give each other is amazing.
We can do this!
Jane0 -
Hey Tom I fully understand I started out at 428 and going through severe depression. All the posts I read saying take small steps are right on. Do not dwell on only the main goal but set little goals along the way. Those little victories will keep you motivated. Keep logging in every day because you will be shocked how tracking the cals work.0
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Hi Tom and congratulations on taking the first step to a new you!!!!! MFP is the place to be. Everyone is great and very supportive! I'm sending you a friend request. You got this!!!!
Sheila :flowerforyou:0 -
You got this Tom! Even if we don't know you personally, all of us believe in you and know you can do this!0
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Good Morning Tom .....
Welcome to the Wonderful World of MyFitnessPal. Everyone here has the same goal in mind - to become a healthier "me" and we are all dancing to a different beat - but we are together making great music. As many have said before me - look to the message boards as there is alot of information and support there.
One of the things that helped motivate me (before I started seeing my personal trainer) was the daily fitness challenges I would see on the message boards. (Leeann1979 posts them daily ) http://www.myfitnesspal.com/topics/show/1001402-tuesday-s-mini-challenge?hl=mini+challenge#posts-15328186
Sabrina 0 -
You can do this, Tom!
I also have a couple of suggestions. If walking is really hard for you, you could start with water aerobics. Get into a pool and jump up and down or walk back and forth across the pool at waist depth. Most pools have a "free swim" period at some point during the weekly schedule, or you might be able to use a community one. Water gives you great resistance with minimal impact.
Plan your meals ahead of time and do your shopping when you are not hungry. With MFP, you can track your calories so you can, for example, plan a treat (such as a fast food burger) and make it fit into your calories for the day.
Set small goals. Tell yourself that you only need to lose, say 20 pounds in 2 months Reward yourself with non-food rewards such as a good book, a computer game, new clothes (which you will need anyway once you've lost several sizes) etc. You will probably lose a lot more at the beginning of your journey. I started at 192 and was losing more than 5 lbs a month at first. I've currently lost about 45 lbs and the last five have taken me a few months. Celebrate the NSVs (non-scale victories) such as losing a size, being complimented on your weight loss, even not eating the muffins/doughnuts someone brought to work.
If you are a comfort eater like so many of us, you need to retrain your brain. When you feel the urge to eat/binge ant it's not at a regular meal time, find something else to do. Call a friend (or come here and post) for support. Go for a short walk. Drink two or three glasses of water. Snack on baby carrots, sliced peppers, celery sticks, berries, apples or whatever your preferred fruit or vegetable might be. Distract yourself. Calculate the calories of what you crave and figure out how you can burn them off--and do it first. These strategies have worked for a lot of folks here.
Best of luck to you! And don't forget, we're here for support, post if you need encouragement!0 -
You're gonna KILL it! You're going to wake up every morning to a stronger and more awesome YOU! Take it slow, be kind to yourself, and you will destroy all obstacles in your path!
That was my pep talk. I'm proud of you. Now here's some tips based on my experience. If you don't care to read them, skim over for more pep talk:
1. Keep your doctor involved.
2. Every little success does not deserve a party. Celebrate with moderation, and if at all possible, without food. Think about the hobbies, activities, and people you love. Make them a part of your celebration.
3. Remember yourself. People are going to start talking a LOT about how you look different. Always remember the value you have for *other* reasons... whatever you love about yourself. If you start focusing too much on the visible results, it can get weird in your head, and a little depressing. (That doesn't mean you shouldn't enjoy the compliments; just remember that the changes in your body aren't a complete definition of what makes you so special.)
4. If you're interested in healthy recipes, MESSAGE ME! I've made a hobby of finding fun new things to cook.
MORE PEP TALK: Now get out there, mister, and KILL IT! You are strong, capable, and most of all, you deserve to feel your best! Do it for you; do it for the people you wanna hang around for; do it for anyone around you who might need that strong role model right now. You. Can. Do. This. And remember, tomorrow isn't a new day. The next meal, the next flight of stairs... THAT is your next chance to choose right! You rock, buddy. 0 -
Good for you for posting this, It takes a strong person to make that change and you are headed in the right direction. I have sent a friend request! You need all the positive support you can get.I started this journey at 408 and I am down 61 lbs in 260 days. It is possible by September I want to be down 100lbs. You can do it, start by making small changes. Walk down your street and come back, all more green (spinach, Kale, broccoli, ect...) Make small changes will make a big change in the long run!!! you will see the change before you know it! If your looking to eat out Salads, Subway (high in Sodium)it is a start or even order your food and immediately ask for a box and put half in there for the next day so you are not eating it all in one sitting. Keep apples, grapes, fruit, veggies around so it your board you can eat the good stuff for you then the bad stuff. If it helps go through your cupboards and throw some of that stuff away. I love ice cream but I know if I buy a normal size container I will want to eat it all the time so I buy the indiviual ones and when I want ice cream I have the smaller container and I am not tempted to eat the whole thing (normal container) I can now buy the large container and not want to eat it, it has been in my freezer for over 2 months now and not even half way gone. Slowly but Surely you will get there, I am looking forward to watching your journey unfold and hear about yoru success come christmas!!!!
Good luck,
Angie0 -
You got this! Start making 1 easy change at a time rather than piling on the "perfect" lifestyle all at once. My first step that lost my first 15 pounds with little to almost no effort was telling myself "No eating after 8." I am now working on increasing fruit and vegetable intake, which isn't actually showing any immediate results (my body can tell when it hasn't REALLY gotten the calories it wanted), but I know I'm improving my overall nutrition. I'm not aiming for perfect, even, on just the fruit and veggies. If I get in one or two extra servings, I feel accomplished for the day. My next goal is going to be to eat slower. Then "Eat until 80% full."
We're in a similar boat with having gained our weight with emotional stimuli. For me, I crave SUGAR like crazy when I'm extra down. I used to eat entire rolls of raw cookie dough in one sitting! It was delicious, but no good when I grab the extra weight at my waste. A good trick for avoiding binging on sugary food is to eat pickles when you crave the sugar. It makes it almost entirely disappear. Sometimes, if I MUST eat the sugar, I get frozen juice concentrate and will eat the frozen juice concentrate right out of the can. I WILL NOT sit down with it, though. If I am going to give in, I have to get up, go to the freezer, eat a couple spoonfuls and then put it away for at least a half hour before I can go back. I also ONLY get ice cream at home that's in the individual cup servings.
I also had to initially log my emotions before eating. I'm Christian, so at the end of the day I liked to reflect on these thoughts and emotions in prayer and look up Bible verses that were relevant. I'd also talk about them to whichever friend I trusted that was closest (and whose counsel I trusted, most importantly - a friend might not judge your emotion but still offer TERRIBLE advise).
So far, it is definitely a process of making oneself more aware - when you're eating, how you're eating, what you're feeling, and what your body is actually telling you.0 -
I sent you a friend request. Together we can accomplish anything!0
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Hi Tom!
You're truly an inspiration to me for coming here, owning it, and wanting to make a difference. I think that's a huge accomplishment in and of itself. So firstly, congrats on taking the first step. I think you've gotten a lot of great advice here, and I won't reiterate all of it. Besides, I'm new to all of this myself. Baby steps--and you totally, 100% CAN do this. Anytime you need a listening ear, please feel free to message me.
Hugs,
Sandy0 -
Welcome to the world of learning how to say "I got this"!!! You have made the first step in your success. Loosing weight/being healthy is similar to alcoholism..... 12 step program. The first is admitting where you have failed. Now that you have done that, you have accomplished the first step. This community is an awesome way to stay motivated. You got this Tom.... We are all behind you. Focus the first week on just changing your eating habits... stay off the scale because that is just a number that makes you miserable. This is a new lifestyle, not a diet. Best thing....... WATER WATER WATER. Soda was the hardest thing for me to let go of and now I don't even think about it. Fresh fruits and vegetables and good protein. Good luck on your new lifestyle. We are here anytime you feel that you are slipping...0
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You got this Tom, you are ready!!!0
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Hi Tom,
Thank you for sharing this. I appreciate your honesty.
I have tried and failed time and time again myself, but have seen more success this time than ever before and I don't mean in the way which I can see on the scale. Instead of having my focus be that I wish to weigh *Blank* which for me always seemed like a huge unattainable goal and therefore I would always end up failing. This time I have set small goals such as:
I want to be able to climb the stairs at work (6 floors) without having to stop. (got to the fourth today!)
I want to be able to do 20 squats (am up to 40)
I want to be able to run ( am at a pretty good jog pace)
The weight loss has just been a happy side effect.
Maybe by changing the context of what you wish to attain will make it a less intimidating and therefore a more achievable/ maintainable goal?
I would love to follow your progress and share in your small successes, add me is you like
Good Luck!
Crystal
^^THIS^^ Don't make your victories about the scale.
You'll see a lot of NSV (non-scale victory) posts here.
Each time you achieve one, post it and get that continued support and encouragement to set and meet your next one!
Good luck to you!!0
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