Losing motivation

michaelsvance

I weighed 160lbs throughout high school. I got married and had kids, got a full time job and now 6 years later I weigh 220. I am doing Shaun T's Focus T25 workouts and I am doing a diet plan based on my macros. I'm having a hard time sticking to the diet and I find myself lacking the energy to do my workouts after work. I just want to sit on the couch and eat some pizza while binge watching Netflix. I'm tired of being fat and my goal is to lose at least 40 pounds before winter. Maybe someone can help me figure out why I lack the energy for working out or the desire. It was fun at first and I would get excited at the idea of coming home and busting out an intense 25 minute session without going to the gym, but here lately I just feel like I don't want to slug through the 25 minutes...

kimny72

How much of a deficit are you aiming for?

How new is the diet/exercise?

It's possible you aren't eating enough to fuel your exercise. It's also possible it's just too much change all at once. Maybe focus on your diet for a few weeks and just take a brisk walk when you get home. Once you get more comfortable with your diet, start a more rigorous exercise program then.

SWeiss0214

You just have to find a way to be consistent with it. Don't give up, and if you fall off the wagon get back on. Try eating a small with carbs before a workout to give you energy. I like pre workout drinks about 20-30 min prior as well. You got this, just don't give up.

Sythfia

You got to find what is fun to you long term. In my case I used to just do the normal weight lifting: arms and chest Monday, Tuesday quads, ect. That got boring fast then I got into crossfit, took a while to find something fun but it worked out in the end. Try hiking, weight training, dancing, and crossfit for example.

Lack of energy too, it could be the types of food your eating, how are you filling up those macros?
Or are you sure your eating enough, not too much of a deficit? Do you use preworkouts? Or eat carbs before a workout?

If you feel restricted with not eating your favorite foods; just eat that pizza but in moderation (its carbs, it could actually boost your energy too lol). You do not have to restrict yourself all the time. For me I follow iifym and eat pretty much anything I want (preferably healthy nowadays, but always slipping in that one candy bar), as long as I meet my macros.

Plus consistency is key, if you really want it you'll get there, it takes time.

L1zardQueen

Almost anything will give you more energy, including pizza.

To me, exercise videos get boring as hell. Maybe for you too. Find something you love to do! I love hiking and biking, it is never drudgery for me.

Are you eating enough to fuel your workouts? Lagging energy is due to not eating enough or maybe your macros are not in the right proportion.

JeromeBarry1

@michaelsvance Your introductory post tells me that you believe your purposeful exercise is the way, the only way, to lose weight. This is not truly the case. You can create a calorie deficit by simply consuming fewer daily calories than you burn in a day. By merely stringing together several days of a calorie deficit, you can lose a pound and by stringing together several months of really big cumulative calorie deficits you can lose 40 lb. The single best way to lose that weight with that calorie deficit is to use the Food Diary of myfitnesspal to plan your meals and snacks.
Do you really need all that pizza? Plan it before you eat it and be in control of yourself. Do you indeed accomplish an intense workout? Record that in the exercise diary and have some extra food, you earned it.

spiriteagle99

Maybe just try MFP's system of keeping track of calories and exercise and eating some of your exercise calories back. It really does work. Set your goal to 1 or 1.5 pounds a week. If you feel too deprived, then set the goal at less. Exercise is great, but you need to eat enough to fuel your exercise without eating more than you actually need. Measuring and tracking what you eat and what you do will keep calories in and calories out in balance.

BuffingButtons

Starting out with T25 and counting via macros, huh? Sounds like you jumped full force into this and burned yourself out already. It took you 6 years to get to this point, what's with the rush? You need to concentrate on realizing that this is a life change. If you're already craving pizza, the couch and Netflix no matter what you do won't be sustainable. Take a few days to figure out why really works for you, try a few different/new things and start over.

michaelsvance

Thanks for the feedback everyone. Maybe I am getting ahead of myself. T25 seemed like the best option because it's short and is only two months long ( unless you have gamma). My calories we're set at 1,500, but I bumped them up to 1,800 to give me more room. My BMR is at 2,100 so I was initially trying to lower my calories as much as possible while still hitting certain amounts in my carbs, protein, and fats which was set at 176carb, 176pro, and 39fat. Breakfast is my most caloric meal, usually around 600-700 calories. Lunch I usually have an apple or some fruit with a protein shake and then I finish the day with around 500-600 Cal dinner. If I'm hungry after dinner, then I will grab a banana or string cheese.

Erik_ss

michaelsvance wrote: »

Thanks for the feedback everyone. Maybe I am getting ahead of myself. T25 seemed like the best option because it's short and is only two months long ( unless you have gamma). My calories we're set at 1,500, but I bumped them up to 1,800 to give me more room. My BMR is at 2,100 so I was initially trying to lower my calories as much as possible while still hitting certain amounts in my carbs, protein, and fats which was set at 176carb, 176pro, and 39fat. Breakfast is my most caloric meal, usually around 600-700 calories. Lunch I usually have an apple or some fruit with a protein shake and then I finish the day with around 500-600 Cal dinner. If I'm hungry after dinner, then I will grab a banana or string cheese.

Are you on your feet all day at work? That is burning calories too. It is easier to set your calories a little higher then gradually lower it as your stomach shrinks. Drink water, drink water, drink water. T25 is an intense work out. Dig deep, and write your goals on your bathroom mirror. Weight goals, life goals, motivational goals like yesterday. What Shaun t would say, moooove! Let's goooooo! You can do it!

Blitzia

I agree with @JeromeBarry1. Diet is the most important step for weight loss. Exercise is helpful for a lot of reasons (overall health, makes it easier to stay in a deficit, boosts your metabolism, etc.) but it's not essential for weight loss. I think everyone has times where their motivation is low. For me, I've been going through it for the past couple of weeks. I went through a slump where I wasn't exercising much and it's been hard to get back into it. But even with the period where I wasn't exercising, I stuck with my calorie goal and continued to lose weight.

So don't beat yourself up if you don't always have the motivation to exercise. Don't give up on exercising, but always remember that what you eat is the most important thing for weight loss.

moonstroller

Someone wrote it's easier to cut calories than to burn them in a workout. If you're forcing yourself through a workout you're probably not giving 100%. Try finding something that works for you, and although it may take some time, when you do you'll be able to stick with it for the long run. Have you thought about getting a treadmill so you can run while binge watching Netflix?