having reasonable expectations

NikiChicken

HarleyQuinn34 wrote: »

999tigger wrote: »

Why not just lppk to see what you are doing in terms of deficit calories. Are you making 3500 worth of calories for each 1lb you expect to lose? If you arent, then what makes you specual to tink you need to burn less calories than everyone else? Lots of people think they should lose faster when they simply dont put the work in. Bonkers.

hmm well i don't think i'm special. i realize i don't log meals but i also don't stray from my meal plan which i have down to exactly 1200 calories a day and 90 minutes at the gym 6 days a week (30 minutes strength training and 60 minutes of cardio)- so i don't believe putting the work in is the problem- but thanks

-in fact as far as my actual weight loss goes, i don't think there really is a problem. my post wasn't about the speed really- it was mostly about accepting it as it is. I am on track to lose 10 lbs my first month, which is 2.5 lbs a week which I believe is healthy. I just need to get 100% OK with the fact that it will be slow progress- just like gaining the weight was

A few things jump out at me.

First, you said you are 5'4" and started at 230 and want to lose 130. 100 pounds seems like an awfully low weight for someone who is 5'4". In fact, it is underweight according to BMI. Make sure you are setting reasonable, sustainable goals.

Second, you say that you are eating the exact same meal plan day in and day out and exercising 90 minutes per day, six days per week. Is this sustainable for the long-term? You need to lose weight by eating and exercising in a way that can be maintained FOR THE REST OF YOUR LIFE because if you don't, you will likely gain the weight right back afterwards. This shouldn't be a diet used to lose the weight with a license to start eating what you want after you've lost the weight because that mindset will kill you (both literally and figuratively). I totally understand it though. I've done it more than once and why I am right back here trying to lose all the weight for the last time! Learn from my mistakes!

My advice for healthy, sustainable weight loss that will hopefully last....
1. Figure out how many calories you need to eat to lose at a moderate pace (.5-2 lbs. per week and this will likely be more per week in the beginning and slow as you get closer to goal)
2. Get a food scale and weigh, measure and log everything you eat. That means EVERYTHING
3. Eat a variety of foods including ALL of the foods you like and enjoy (this means working in things like pizza, burger, fries, chocolate and ice cream!)
4. Exercise for fitness, not weight loss. All weight loss happens in the kitchen, not the gym. If you don't eat at a calorie deficit, you won't lose, no matter how much you exercise. So pick an exercise (or exercises) that you enjoy and move your body for all the other benefits of exercise - like stress relief, building muscles, looking good out of your clothing as well as inside your clothing, building a strong and healthy heart and lungs, etc., etc., etc.
5. Take a deep breath and tuck in for a long haul. Like you have already said, you didn't gain the weight overnight and you won't lose it that way either. Healthy, sustainable weight loss takes a LONG time for most people. Life isn't the Biggest Loser and I hate that show because it is so far from reality and seems to make people believe that rate of weight loss is normal and healthy.
6. Read the Getting Started Must Reads thread posted at the top of the Getting Started message board. There is some fantastic advice there.
7. Be patient and kind to yourself. This is life. Mistakes happen, celebrations, birthdays, retirements and parties happen, surprises happen. Learn to go with the flow, make the best choices you can at the time and then get right back on the horse the next day. You didn't gain weight because of one day's celebrations and one day's celebrations won't ruin your efforts. It's your pattern of behavior over time that will make or break your weight loss efforts.
8. Take one day at a time and make the best possible choices you can for each day as they come. Sometimes, you might even have to break that down to one hour at a time!
9. Be persistent. Motivation will wax and wane, so persistence will be what carries you through.


My stats are a little similar to yours. I am 5'4" and my goal was 120 pounds, but I started at 263. I am now down 92 pounds and have 28 pounds to go. Has it gone fast? I wish! It's taken a long, slow time. However, I am still 92 pounds less than when I started and the time would have passed regardless. I have learned a whole host of things about myself and living a healthy lifestyle along the way. Take each day as a gift and learn all you can as you move forward. No matter how long it takes, you are likely to find that the trip was well worth the price of admission.

HarleyQuinn34

NikiChicken wrote: »

HarleyQuinn34 wrote: »

999tigger wrote: »

Why not just lppk to see what you are doing in terms of deficit calories. Are you making 3500 worth of calories for each 1lb you expect to lose? If you arent, then what makes you specual to tink you need to burn less calories than everyone else? Lots of people think they should lose faster when they simply dont put the work in. Bonkers.

hmm well i don't think i'm special. i realize i don't log meals but i also don't stray from my meal plan which i have down to exactly 1200 calories a day and 90 minutes at the gym 6 days a week (30 minutes strength training and 60 minutes of cardio)- so i don't believe putting the work in is the problem- but thanks

-in fact as far as my actual weight loss goes, i don't think there really is a problem. my post wasn't about the speed really- it was mostly about accepting it as it is. I am on track to lose 10 lbs my first month, which is 2.5 lbs a week which I believe is healthy. I just need to get 100% OK with the fact that it will be slow progress- just like gaining the weight was

A few things jump out at me.

First, you said you are 5'4" and started at 230 and want to lose 130. 100 pounds seems like an awfully low weight for someone who is 5'4". In fact, it is underweight according to BMI. Make sure you are setting reasonable, sustainable goals.

Second, you say that you are eating the exact same meal plan day in and day out and exercising 90 minutes per day, six days per week. Is this sustainable for the long-term? You need to lose weight by eating and exercising in a way that can be maintained FOR THE REST OF YOUR LIFE because if you don't, you will likely gain the weight right back afterwards. This shouldn't be a diet used to lose the weight with a license to start eating what you want after you've lost the weight because that mindset will kill you (both literally and figuratively). I totally understand it though. I've done it more than once and why I am right back here trying to lose all the weight for the last time! Learn from my mistakes!

My advice for healthy, sustainable weight loss that will hopefully last....
1. Figure out how many calories you need to eat to lose at a moderate pace (.5-2 lbs. per week and this will likely be more per week in the beginning and slow as you get closer to goal)
2. Get a food scale and weigh, measure and log everything you eat. That means EVERYTHING
3. Eat a variety of foods including ALL of the foods you like and enjoy (this means working in things like pizza, burger, fries, chocolate and ice cream!)
4. Exercise for fitness, not weight loss. All weight loss happens in the kitchen, not the gym. If you don't eat at a calorie deficit, you won't lose, no matter how much you exercise. So pick an exercise (or exercises) that you enjoy and move your body for all the other benefits of exercise - like stress relief, building muscles, looking good out of your clothing as well as inside your clothing, building a strong and healthy heart and lungs, etc., etc., etc.
5. Take a deep breath and tuck in for a long haul. Like you have already said, you didn't gain the weight overnight and you won't lose it that way either. Healthy, sustainable weight loss takes a LONG time for most people. Life isn't the Biggest Loser and I hate that show because it is so far from reality and seems to make people believe that rate of weight loss is normal and healthy.
6. Read the Getting Started Must Reads thread posted at the top of the Getting Started message board. There is some fantastic advice there.
7. Be patient and kind to yourself. This is life. Mistakes happen, celebrations, birthdays, retirements and parties happen, surprises happen. Learn to go with the flow, make the best choices you can at the time and then get right back on the horse the next day. You didn't gain weight because of one day's celebrations and one day's celebrations won't ruin your efforts. It's your pattern of behavior over time that will make or break your weight loss efforts.
8. Take one day at a time and make the best possible choices you can for each day as they come. Sometimes, you might even have to break that down to one hour at a time!
9. Be persistent. Motivation will wax and wane, so persistence will be what carries you through.


My stats are a little similar to yours. I am 5'4" and my goal was 120 pounds, but I started at 263. I am now down 92 pounds and have 28 pounds to go. Has it gone fast? I wish! It's taken a long, slow time. However, I am still 92 pounds less than when I started and the time would have passed regardless. I have learned a whole host of things about myself and living a healthy lifestyle along the way. Take each day as a gift and learn all you can as you move forward. No matter how long it takes, you are likely to find that the trip was well worth the price of admission.

thanks for replying. I really appreciate all the tips i can get at this point

to address some of the things you mentioned

-i realized i typed weight loss of 130 lbs, that was a typo my goal weight is 130lbs...goal weight loss 100 lbs


I do own a food scale and something does not go into my mouth until it has been weighed haha

-i am addicted to the stairmill, IMO it is the best cardio out there and i love doing it I have also found a lot of happiness with the assisted dip/chin up machine and other weight machines... i really do love working out and am finding the workouts that make me the happiest

-i know my food habits right now are not sustainable forever. I will be changing and adjusting as my journey moves forward

your point #7 is probably the hardest for me: but i am learning to allow for little adjustments. my first test will be next week at a work lunch i have to attend

NikiChicken

HarleyQuinn, I wondered if that was a typo with your weight but I just wanted to make sure. I'm very glad to see my suspicion was correct!

I'm so glad to see that you are receptive to help and advice. That will serve you well as you go forward!

#7 is a hard one for everyone, including myself, I think. However, it's very, very important. Just remember, if you do decide to indulge or fall off the wagon for a day, it's not the end of the world. Just pick yourself back up, dust yourself off and jump back into the saddle!

Good luck to you! With your attitude, you will be successful.

HarleyQuinn34

NikiChicken wrote: »

I'm so glad to see that you are receptive to help and advice. That will serve you well as you go forward!

#7 is a hard one for everyone, including myself, I think. However, it's very, very important. Just remember, if you do decide to indulge or fall off the wagon for a day, it's not the end of the world. Just pick yourself back up, dust yourself off and jump back into the saddle!

Good luck to you! With your attitude, you will be successful.

thank you! i think advice is really important- especially from people who have done it themselves. If i knew everything, i wouldn't be in the position of having to lose 100 lbs lol

the forums are great reading for motivation and i appreciate everyone who responded

EmmaFitzwilliam

I also agree with the previous posters who mentioned the small rewards for interim goals. My roommate is awesome and she bought a bunch of presents (each costing <$20) for each "0" I reached (i.e., 210, 200, 190, etc.). Because I weigh myself every day, we had an agreement that a "zero" counted when I logged xx0.0 for three days in a row.

I'm on my last 20 pounds to lose, so I've promised myself rewards at the 5s as well as the 0s.

Small things that are not food to celebrate are really awesome.

HarleyQuinn34

EmmaFitzwilliam wrote: »

I also agree with the previous posters who mentioned the small rewards for interim goals. My roommate is awesome and she bought a bunch of presents (each costing <$20) for each "0" I reached (i.e., 210, 200, 190, etc.). Because I weigh myself every day, we had an agreement that a "zero" counted when I logged xx0.0 for three days in a row.

I'm on my last 20 pounds to lose, so I've promised myself rewards at the 5s as well as the 0s.

Small things that are not food to celebrate are really awesome.

I love rewards... i told myself if i lost 10 lbs this first month then i would get a tattoo i've been wanting to get (ok, i know that is more than a small reward but i needed it to be big to keep me motivated to get through the first month and start building a habit lol)

EmmaFitzwilliam

HarleyQuinn34 wrote: »

I love rewards... i told myself if i lost 10 lbs this first month then i would get a tattoo i've been wanting to get (ok, i know that is more than a small reward but i needed it to be big to keep me motivated to get through the first month and start building a habit lol)

Whatever works for you and your budget! I will note that depending on how much weight you lose, you will have changes in your skin, as well. That would be one argument for waiting, if it's a large tattoo or in a place that may change significantly.