It Begins Today

thedietpilot · November 2014

Ladies and gentlemen... My weight loss and fitness journey begins Wednesday morning November 19th, 2014. I am sick and tired of being sick and tired. I am sick and tired of my back aches. I am sick and tired of suffering from low stamina. I am sick and tired of my belly.

I have yo-yo dieted far too many times already. But this time, folks, I am going for the gold.

I am recuperating from a bad back, which the doctor attributed to lack of exercise, poor posture, and a center of gravity shift caused by my belly.

I have so much at stake. I need to be there for my wife and my kids. I need to set a good example for them about healthy living. I am so done with anything that stands in my way.

I will not be a slave to my taste buds. I will not be a slave to the pavlovian tendency of eating in response to an emotional trigger. I will not eat food "just because it's there". I will be mindful of my body and my soul.

And I yearn to live the best life that I can live. The journey begins when I wake up in the morning on Wednesday morning. On paper, according to the BMI charts, I could stand to lose at least 60 pounds. And so it shall be.

My diet starts tomorrow. My exercise begins as soon as my backaches subside... although I can go for a light walk around the block to start with (despite it being cold outside).

No more excuses. The clock is ticking in this short precious life that we have to live.

I am going to look into making my diet journal public, and I will invite others to please critique my diet if you see anything wrong with it.

I am ready for the challenge. One day at a time. Here we go.

Acacia2India · November 2014

AngelZealot · November 2014

That is so great to hear!! I support you as I am on the same journey. We will succeed!

mchouav · November 2014

You can do it!!! Take baby steps. And you already made a HUGE step when you decided to start!

AnthonyThrashD · November 2014

lol I gave myself that same speech every night for 15 years

My advice to you OP, make your choices in the here and now, and tomorrow will take care of itself

best of luck

Serendipity5215 · November 2014

One day at a time is the best way to go

You can do it!!

melissaj36 · November 2014

Good Luck - you can do it!!

DianneLB1953 · November 2014

One day at a time but remember if you have a 'bad day', it is only one day of your journey. Do not get discouraged, just at give your head a shake and keep on your journey. You can do it! Remember your goals! Good Luck!

Abstraktimus · November 2014

You've got this!!

peggymunsell · November 2014

joanna_82 · November 2014

I had a back problem which caused some of my weight gain. Walking is brilliant for keeping moving and alleviating back pain and can be really good excersise for weight loss. Good luck.

999tigger · November 2014

What makes this time any different from the other times and how will you deal with it? You need to work this out because your motivation might not last and so you need to prepare.
Before you rush off then do yourself a favour and reasearch things properly including reading the links that peggy above has left.

thedietpilot · November 2014

Thank you so much for these links! It will definitely help to rev up that motivation and keep it in high gear hopefully!

peggymunsell wrote: »

Everything I've learned in 2 years…

Be miserable. Or motivate yourself. Whatever has to be done, it's always your choice.
-Wayne Dyer

It's about moderation not deprivation. There are no good/bad foods, only bad eating habits. Do or do not, there is no try. You have to want it, you have to work for it, you have to realize that only you can do it.

One link for all of the links below: http://www.myfitnesspal.com/topics/show/1455850-new-here-have-questions-this-may-help

Read these:
http://www.myfitnesspal.com/topics/show/1346163-change-your-mindset

http://www.myfitnesspal.com/blog/ihad/view/the-path-of-success-631437

http://www.myfitnesspal.com/topics/show/819925-the-basics-don-t-complicate-it

http://www.myfitnesspal.com/topics/show/1235566-so-you-re-new-here?hl=so+you're+new+here

http://www.myfitnesspal.com/topics/show/1080242-a-guide-to-get-you-started-on-your-path-to-sexypants

http://www.myfitnesspal.com/topics/show/872212-you-re-probably-eating-more-than-you-think

http://www.myfitnesspal.com/topics/show/1217573-so-you-want-to-start-running

http://www.myfitnesspal.com/topics/show/974888-in-place-of-a-road-map-2k13

TL:DR the link right above this one then ->http://www.myfitnesspal.com/topics/show/975025-in-place-of-a-road-map-short-n-sweet

Excuses??? http://www.nerdfitness.com/blog/2014/06/02/the-no-excuses-play-like-a-champion-challenge/

If you have 75+ lbs to lose 2 lbs/week is ideal
If you have 40-75 lbs to lose 1.5 lbs/week is ideal
If you have 25-40 lbs to lose 1 lbs/week is ideal
If you have 15 -25 lbs to lose 0.5 to 1.0 lbs/week is ideal
If you have less than 15 lbs to lose 0.5 lbs/week is ideal

Want to lift heavy things?
http://www.nerdfitness.com/blog/2011/07/21/meet-staci-your-new-powerlifting-super-hero/

Stronglifts Summary
http://www.myfitnesspal.com/topics/show/560459-stronglifts-5x5-summary

knitapeace · November 2014

Great decision. Losing 45 pounds and getting regular exercise has done wonders for my back. Last week my daughter and I were playing tug of war with a sheet and she lost her grip and I fell backward on my bum. A year ago I'd be laid up in bed to this day with severe back strain but now my muscles are stronger and they protected me. Not even an ache. You can do this!

thedietpilot · November 2014

This time will be different. I have a lot more at stake now, with family obligations, social responsibilities, and reaching that stage in life where I am just now on the verge of experiencing the very real physical consequences of not having taken care of my health all these years.

It is easy to become complacent about health when you still have it... We take it for granted. But as you get older, your bad health/fitness decisions start to catch up to you. When they say "if you don't eat healthy now and exercise regularly, then XYZ might happen to you someday".... Well that someday is almost here... I've begun to experience a taste of it (with my back aches etc.) So I've decided to halt the brakes, change direction, and start taking control over my health NOW.

Thank you all for your support! Today is my new beginning.

mlrtri · November 2014

I, too, have dieted before but am determined to make this the time that I actually achieve my goals and stick with a healthy lifestyle. I wish you the best of luck. I am in day 3 and love to read all of the success stories and see the pictures shared on this site. It makes me realize that weight loss is something the normal person can achieve... and some of the before/after pics are amazing.

I found a pic of myself at my ideal weight and took a pic of myself at my current, less desirable weight. I look at these and think about them whenever temptation comes around.

Best of Luck!!!!!

Ferrous_Female_Dog · November 2014

What do you plan to do differently than all the other times?

I'm not asking that to be a stinker-- I ask that because if someone had asked me that all the times I said "this is the last time I am starting over," things would be different today!

I wish you success!

kareneastwood865 · November 2014

Wishing you luck! I too joined because I'm tired of being tired and starting over and over (and over) again. You CAN do this!

themedalist · November 2014

You can do this and you have some wonderful reasons for making these changes.

One suggestion, though. Don't attach too much importance to motivation. It will ebb and flow. Few of us are motivated to brush and floss our teeth daily, nor do we leap out of bed Monday morning because we just can't wait to get to work. You don't have to be motivated to eat at a modest caloric deficit, you just have to commit to doing it and make it happen.

This blog post expresses the point beautifully:

http://www.vicmagary.com/blog/fitness-motivation/

Best Wishes!

thedietpilot · November 2014

Ferrous_Female_Dog wrote: »

What do you plan to do differently than all the other times?

I'm not asking that to be a stinker-- I ask that because if someone had asked me that all the times I said "this is the last time I am starting over," things would be different today!

I wish you success!

What am I going to do differently this time?

1) Be prepared / have a plan ahead of time for those "unexpected" situations where I might go off the diet. (eg- being away from home without a packed lunch for too many hours, going to a party, going to the movies, etc.)

2) Post here on MFP every single day, multiple times a day if I can, but at least once a day.

3) Exercise.

4) Read some self-empowering positive affirmations to myself every single day.

thinkpositive3 · November 2014

I absolutely understand your feeling. I just had this speech with myself this morning. Today starts, before the new year! My goal by next Christmas is to be down 40 pounds. Baby steps all the way with realistic goal points set.

I started MFP a few years back and did very well. However, between work stress (I big time stress eat) and a degenerative herniated disc in my neck which took away any desire to exercise, I quickly put the weight back on - and I HATE IT! I know it can be done by small step every day and being consistant in that. A huge help was having a network of support. I'd love to join you and other in your journey. Feel free to send me an invite to connect!

AniLandSmiles · November 2014

I am so excited for you!! Your post is very emotional, I can feel your genuine want for this. You got this!!!

thedietpilot · November 2014

Well, well, well.... We've reached the end of my first day back in diet mode.

I successfully warded off most temptations... and managed to consume approximately 1400 calories. (Was hoping to stay at or below 1200, but 1400 isn't bad in my opinion.... I would have done some exercise to help burn off the excess, but I can't currently due to a bad back.)

Good news is that I didn't have any rice today, and I only had one slice of bread.

I had 7 unique servings of fruits / vegetables today. At least 8+ cups of water.

I'm feeling good about this.

Just need to come up with creative solutions to stay on track and avoid giving in to the tendency to let emotions dictate what I should eat....

How was everyone else's day today?

Butterfly2022MD · November 2014

I am right there with you. Day 1

thedietpilot · November 2014

Good morning fellow MFPers!

Today is Day #2 for me.

This morning, I ate an apple first thing, while getting the kids ready for school. I figured that I should start the day off right. They say you should have a minimum of 5 servings of fruits and vegetables per day. So I figured I could knock off one right off the bat and get it over with.

But then when I finally returned to the kitchen, my mind kept pulling me towards my addiction of having a hefty 500 to 700 calorie breakfast, laden with eggs, toast, condiments, breakfast meat, you name it.

I successfully fought off those thoughts whispering in my head... There is a lot of mental conditioning that goes into how we eat. A lot of it is emotional. It is about making mental connections with warm, fuzzy feelings of happiness, contentment, solace, and comfort.

But if let our rational minds govern our dietary decisions, then we realize that what we SHOULD eat can vary drastically from what we WANT to eat.

Therefore, I am sitting here with 4 oz of blueberries and 4 oz of strawberries and a glass of water, as I type this. This, combined with the apple, and I am at less than 200 calories for my breakfast!

And you know what? It is satisfying? Once you taste something in your mouth that is different than what your imagination / cravings were beckoning you towards, then you can adapt very quickly and learn to savor the taste of this healthy food.

Here's an example: Have you ever had a song stuck in your head that you just can't seem to make it go away? One very effective way to do that is to put on a different song! Your mind will shift its attention away from the old song and start tuning in to the new one.

Same thing with food: You may be craving some carbolicious 1000 calorie meal, but as soon as you pop a few grapes or some other healthy food alternative in your mouth, you will no longer crave that. Instead, your focus should be on concentrating on the taste of this healthy food instead. This approach effectively cancels out the previous craving (or at least it buys you some time until the cravings return again later).

As I sit here munching on strawberries and blueberries, I am beginning to feel satisfied and full. I no longer feel the hunger pangs and that longing for my favorite breakfast. There's always tomorrow, or there's always the next meal. Might as well get the healthy eating out of the way first.

Anyway, that's enough rambling from me. Today I won't be able to do much in the way of exercise because my back is still sore, but I'll try to brave the cold weather and go for a walk around the block.

How is your day going?

srcurran · November 2014

Checking in with some support. Don't let your big goals get so daunting that they overwhelm you. One day, one meal, one step at a time. I am on a similar journey which I have concluded will take me the rest of my life, because even when I hit my goal I have to be vigilant so it doesn't come back (yet again). You can do this. Your loved ones are counting on you.

Nataliegetfit · November 2014

So happy you're starting on this journey. I tell myself, you deserve to be healthy and feel better and look better instead of I deserve some food I really don't need. I started a week ago back on my diet and it's going good. I haven't been craving sweets, which is great, not snacking at night, no calorie drinks (hot tea and water) lots more veggies and fruit. Hopefully your family will help with healthy food in the house. One great way to add a lot of veggies to a meal is fajitas with a little meat but a lot of onion and peppers and mushrooms, or stir fry same meat and lots of veggies and a little sauce a little rice. Just try to think of meals with lots of veggies (we never ate enough of them) Or have a decent salad with a smaller portion of dinner. good luck and keep logging food

themedalist · November 2014

thedietpilot wrote: »

Well, well, well.... We've reached the end of my first day back in diet mode.

I successfully warded off most temptations... and managed to consume approximately 1400 calories. (Was hoping to stay at or below 1200, but 1400 isn't bad in my opinion.... I would have done some exercise to help burn off the excess, but I can't currently due to a bad back.)

Good news is that I didn't have any rice today, and I only had one slice of bread.

I had 7 unique servings of fruits / vegetables today. At least 8+ cups of water.

I'm feeling good about this.

Just need to come up with creative solutions to stay on track and avoid giving in to the tendency to let emotions dictate what I should eat....

How was everyone else's day today?

1200 or even 1400 calories a day is pretty low for a male. How did you arrive at that number?

MyChocolateDiet · November 2014

Good luck!

When I started I was very protective of my back which I'd had surgery on and was unsure my limits, so the recumbant bike was a big part of my initial workouts. Now I'm walking 5k's.

Search things in the exercise diary like yoga, stretching, walking, and stationary bike to see which burn what cals and save some of the more challenging workouts for when you are more fit and confident. Start with what you can do now and they still burn cals so a calorie is a calorie even in working out. You only need to be under your maintenance cals to lose weight, heck you don't technically even have to workout at all!

You got this!

AcadianRedneck · November 2014

Best of luck to you, dropping some weight will most certainly help your back problems.
Baby steps .... and if you can fit a short walk in, do it ! The fresh air is great.
Stay determined and before you know it, you'll start feeling better.

MamaP47 · November 2014

I'm soooo excited for you!! The first difficult step is deciding to take that step!

Life is soo full of hurdles and challenges. Embrace them. Learn from them. Adapt and then overcome! You can do it!

Make realistic changes that are easy and simple and you can do first. Don't try to overwhelm yourself. For me, I focused on portion control first and then slowly added exercises. And I still give myself one cheat meal a week (but it's usually a healthy choice). Walking is a great step! Get a pace counter if you can and slowly increase your paces every day.

I really like MFP. They make it really simple to use. I love the barcode feature to scan my food ... to include my protein shakes.

Good luck and we are all cheering you on!!

It Begins Today

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