Things that are holding me back from loosing weight and what to do?
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It's not always going to be unicorns and roses, if you want to change something needs to change.
You are likely not going to stop baking or eating what you bake, but you can bake in amounts that would not leave much for you to overeat after everyone's had their share, or bake less often. Might not be pleasant to do something you like less often, but it's either than or continue doing what you are doing getting the results you are getting.
See a doctor about your fasciitis and tiredness, and do at least some form of activity if you wish to be more active. That's always better than none. At least increase your non-exercise active time like walking to most places that are at a reasonable distance. Do you have access to a pool if you can't walk? That can be kind to your feet. Does biking hurt? If you don't want to be more active you will have to settle for eating less, and that's alright, but you need choose your sacrifice. There needs to be one.
Having willpower for the 30 seconds it takes to pass the chips is easier than trying to muster it once it's already in the house. If you absolutely need to, buy ONE single serving pack. It's unpleasant to not do whatever you want whenever you want, but if it's holding you back it will continue holding you back if you don't do anything about it.
Nobody cares what you do at the gym. Actually, you don't even need a gym to lose weight. I have lost all of my weight so far without sitting a single foot in the gym. People have to do unpleasant things sometimes to get pleasant results.
You just need to want to do things, or do them regardless of wanting. Do things that result in a calorie deficit more often than things that result in a calorie surplus and you should lose weight, but don't expect it to just come to you. You need to take initiative. You've identified the problems, now it's time to try out solutions.4 -
It is simple, it is a matter of choices, small ones day to day. WHICH do love more? The current path you're on or one that leads to weight loss. You do not have to give up all sweets and chips forever. Moderation means different things for different people who have reached their goals, some incorporate a small treat daily, some avoid most days unless it's a special occasion, some set one day a week to eat at maintenance, it's trial and error and have to find what will work for you. Physical activity is very possible with plantar fasciitis, I dealt with it for a year, and nerve damage and spinal damage for many years. Ice, and stretch and ice again, start slow, do low impact exercise like stationery bike, swim, or start with floor stretching and yoga (YouTube clips for low impact exercise available in abundance ) Again it is the small choices we make hour by hour day by day that leads to success. Good luck.1
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BTDT tips: (5'4" was 227lbs, now 180... still losing)
Make popcorn at home instead of chips
Weigh your portions for everything you eat & drink & log it)
Stop baking- only do for holidays & when I get begged to bring something to a party or bake sale. I only allow myself a couple, and everyone else MUST take the rest home w them! (I had to basically quit baking, too).
Gave away my bread machine, too.
Yoga basically fixed my plantar fasciitis- and I only go 1-2x a week; it took 3-4 weeks and as long as I keep going, my foot feels great! If I miss a week (was sick- the pain comes back). Also- quality shoes helped. NO cheapies! Your feet are very important3 -
The first step is joining MFP and admitting your weaknesses! Bravo! The second step is logging all of the food that you consume with no judgements. No. Judgements. The third step is to find an exercise that you love and do it slowly, whether at the gym or at home. Try walking with a family member or a friend. The fourth step is to work with a nutritionist to best understand your food likes and dislikes and how to incorporate the foods that you love. The fifth step is to let everyone know that you want to make healthier choices and lose weight, but need their help and don't plan on making baked goods all of the time.
Yeah. You need to go see a doctor and work from there. Good luck!3 -
I'm sorry to hear about your condition I do imagine it makes it alot harder, I was diagnosed with PCOS and pre diabetic when I started and I did find it hard to stay below maintenance so I would say the thing is to not over restrict, don't wang your settings straight up to 2 pounds a week loss as the massive change can be a killer for motivation, start smaller if you haven't maybe 1 pound a week and do what you can, also don't worry about the gym, people of all shapes and sizes attend and they should all be concentrating on their own thing with probably their own hangups but if you really don't like the idea of going, someones suggestion of cancelling or putting on hold your membership and perhaps just walking to get your step count up into the 10k region is a really great start.
As for baking use your skills to maybe bake healthier savoury meals like root vegetable pastries (going easy on the pastry ;P) but don't let people pressure you into baking lots of cake if it's become a massive barrier, same for buying chips, I do think having your favourite food around is too hard, I have stopped buying crisps (even the individual packets as I can't just have one bag), chocolate cereal and biscuits/cookies because I can't have them in moderation and I can hear them calling me from the kitchen. When I've tried to quit smoking in the past I can't do it if I know there's a pack of ciggies in the drawer I have to get them out of the house, same for easily accessible comfort food. But I also have food in the house if I need a sweet fix like options low fat hot chocolate and iced lollies. Another good idea is to pre log and plan your meals for the day, putting down your meals first can help you make better decisions and you can always change portion sizes to get the odd snack in, Good luck. x2 -
Replace the time you are sitting in front of the tv eating chips with exercise... new to fitness? Start with low impact cardio... stationary bike will probably be best with the plantar fasciitis... start with 10 minutes... keep the rpms above 80... 3x/week... get a gym rep to give you an orientation on the lifting machines... after 6 weeks on the bike increase the time to 20 minutes and up the resistance. Fuel your workout... so you can complete it. Ie eat the calories you expect to burn before you begin your workout... increase your protein intake... it will help you from binging... drink plenty of water... remove "I can't " from your vocabulary. Your life is by your design. Own it... and learn to forgive yourself... become the person you want to love.2
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This has kept me going more times than I can count: Being fat is hard. Losing weight is hard. Pick your hard. I believe it's from Martha Beck. Her book, The Four-Day Win: End Your Diet War and Achieve Thinner Piece, is excellent.2
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I bake once a week, but I've decided that (barring special occasions), I will not make a dessert that is more than 200 calories per serving. Okay, if it comes out to 210, I might figure it's close enough, but no frosted layer cakes. So, this week, I did meringues (27 calories each). I've done chocolate truffles (75 each). Get a few good low-calorie cookbooks. The low-fat craze is over, but even though the pendulum's swung back and we're remembering that fat isn't evil, there are some good low-cal recipes in low-fat cookbooks, mostly using the common tricks, like switching out some of the oil for applesauce.4
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As others have posted, the cortisone shot helped the second I got it. It is great.
I have a friend who makes some great dishes. People request it all the time from her. She obliges them. They are also using her. They could serve something else, make it themselves or buy it at the store. Your friends can buy their desserts from a bakery. Yes, you could try baking only low fat/low sugar items. But people will still request your other fattening stuff. Which brings you back to having it in your house. How about a 6 month reprieve for your baking or 1 year? It might help you change your habit of baking and eating. The chips - don't buy or if you want, buy a 1 oz. bag only. Habits are hard to break, true, but you have to dig your feet in the sand and make these hard decisions to help better yourself. Hugs3 -
I've lost 47lbs. I'm also 5'5" and started off a little heavier than you. I'm tired a lot - I work full time and have a long commute to work. I also have a house, a husband, 3 dogs, 2 cats, a horse, and 2 grown kids living with me, so I don't have a lot of time to work out.
I can tell you this - I'm a lot less tired now than I was when I was heavier and eating a lot of junk and sugar. Now I eat mostly protein and vegetables. Very little bread and no extra sugar other than the little bit that may be in salad dressings or marinades.
I gave up chips. I also used to like to bake, but I don't bake anymore because I don't want baked goods around. I stopped buying candy and high calorie foods that I'm drawn to. Instead, I make healthier choices, in what I eat, buy, and do in my free time.
If you have a problem walking, do some situps and pushups every day. or put on some good music and dance, keeping your bad foot on the floor.
If you want to lose weight, then stop all of your excuses and make changes.5 -
I love to cook. Cooking is my hobby. I read about food and culinary histories. I'm a foodie.
So, does adapting to a calorie limit put a cramp in my style? Well, it certainly does change it. I haven't made a loaf of bread lately or a big batch of fresh pasta because both of them are too calorie dense and I'd go over my daily allotment without a backward glance. Have I given up bread and pasta? No! I'm just not relying on them as heavily for my daily food.
On the other hand, I have a whole new challenge which is making cooking more fun and forcing me into variety. I look at the resultant calories when I cook. That has me learning how to incorporate more veggies into food, flavor things with curry paste instead of mayonnaise, use butter as a flavoring agent rather than a staple, etc. Supper has gotten more interesting around here, not less.
I still get to play with my food -- it's just a different mixture of foods and I weigh and measure it all. And I've lost 10 pounds since the middle of June with no exercise and plantar fasciitis.3 -
All_Exits_Lead_Within wrote: »First off, my 5'5 frame has been stuck between 225 and 230 pounds for a long time. I have plantar fasciitis and I'm always tired. I love baking for people and keep eating the treats I bake. I love potato chips and have to fight hard not to buy them when I'm at the supermarket (I'm seriously trying to break an addiction of eating a big bag every second day). I am extremely insecure about going to the gym that I joined, so I don't go. Basically, I am most people who are struggling to lose a lot of weight. Keeping organised is another huge problem that gets in the way of me doing what needs to be done.
Any advice, motivation or tips from people who are currently succeeding or have succeeded is truly welcomed.
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If you'd like to add me, that's cool.
[1] Don't buy the chips. Don't even walk down that aisle-There is nothing in that aisle that isn't high-calorie density. Eat before you go shopping - that will help prevent impulse snack purchases. If you are in charge of all the food that comes into the house, then it is a lot easier to keep to your calories (as in it gets a lot harder if your boyfriend brings home boxes of croissants). Or buy 1 small single-serve bag if your calories allow (this might require buying your junk food at a quickie mart/bodega instead of the supermarket). It is a lot easier to have self-control for a 30-minute grocery run then it will be in the hours you are home.
[2] Try out some different orthotics until you find one that works for you. I find that sitting and being sedentary makes me feel more tired. It's a lot easier for me to workout if I go directly from work..once I get home from work, it's not going to happen.
[3] on the gym - no one is going to notice or care about you unless you are inconveniencing us in some way. We're all busy getting through our own routines so we can get the F out of there. I'm slowly in the process of clearing out the spare room to make enough room for a barbell, rack, and bench to save a bit more time and hassle.
[4] baking - if you can't resist eating your baked goods, then see if you can find another hobby. preferably a more physically active one like dancing/hiking/etc.1 -
One other suggestion, and I'm not being facetious. Watch My 600 lb. Life episodes. I know I got a good sense of where I could end up if I didn't get a grip.3
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I find that getting up early to go to the gym prevents me from being too tired to go at the end of the day. I do find that I am done at about 8 pm though... so I go to bed. And then I get up early the next day to do it all over again.
I am tired a lot, and am starting to wonder if I have a fatigue issue. The doctor hasn't really given a crap about it yet... so we'll see. Hopefully your doctor will listen to you more.
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All_Exits_Lead_Within wrote: »First off, my 5'5 frame has been stuck between 225 and 230 pounds for a long time. I have plantar fasciitis and I'm always tired. I love baking for people and keep eating the treats I bake. I love potato chips and have to fight hard not to buy them when I'm at the supermarket (I'm seriously trying to break an addiction of eating a big bag every second day). I am extremely insecure about going to the gym that I joined, so I don't go. Basically, I am most people who are struggling to lose a lot of weight. Keeping organised is another huge problem that gets in the way of me doing what needs to be done.
Any advice, motivation or tips from people who are currently succeeding or have succeeded is truly welcomed.
*edit*
If you'd like to add me, that's cool.
Calculate how many calories it takes to maintain your current weight.
Calculate how many calories it takes to maintain your goal weight.
Easy somewhere between those two numbers.
Improve sleep, stress, and nutritional choices, and your job will become easier.4 -
I started out at 5'5 and 211 lbs on 10/23. I am 163.2 lbs as of this morning. Truth be told I didn't radically change anything at first. I simply committed myself to logging everything I ate consistently and honestly. Did that for a week or so and when I felt I had that down I made a commitment to stay within my calories no matter what.
Instead of focusing on not buying and eating chips focus on staying within your calories. When you use up a good portion on chips or things you've baked or what have you and you're hungry, but you won't let yourself eat anymore because you're out of calories you will be surprised at how motivated you'll be not to do that again.4 -
This.VintageFeline wrote: »I have cognitive issues and other things that prevent me from doing much in the way of meal planning so I don't. Beyond picking up enough meat and veg for the week and even then I can fail miserably. Can meal planning help? Sure but it really is an excuse when you say you can't/struggle to do it. I just check calorie counts of what i buy mentally noting how to make it and if it will fit into my calories. Then I just log as I go.
You can do all sorts of exercising at home. I have never set foot in a gym in the two years I've been losing weight.
Don't eat the things you bake. I used to do quite a lot of baking. I'd bake it, box it, take it work and then only have a small serving. This was even before I started losing. I was well aware I couldn't just eat all I wanted and it not have consequences.
Stop buying crisps/chips. Just don't even go down the aisle.
I was on majorly sedating medication when I started and still suffer a lot with fatigue but I can still fit in a minimum of 30 minutes a few times a week to working out. But it isn't necessary to weight loss and you can figure out how to be more active once you're into the swing of things if necessary.
But mostly. You just need to commit. Good, bad or ugly, log those days you go way over, confront them, see the reality of how much you're eating and the impact that will have on your progress. Celebrate the small victories. Logged for a week without going over maintenance? (not even loss goal, just maintenance is a victory) Brilliant! Didn't go down the snack aisles? Pat on the back. Didn't eat a full serving of what you baked? Celebratory shuffle.
It's not easy, things will challenge you unexpectedly but you just need to be consistent. Don't let a few weeks or a few months even throw you off completely. Sometimes the daily logging is the only thing I seem to have control of and it's grounding.
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I still eat chips but i only eat small bags so i dont over do it i believe its best to take small steps then deprive yourself, i canceled my gym membership purchased a used tredmill for $50 for my home and i work out anytime i want and prepare your food ahead of time that always seem to help me.1
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Have you tried OA? Overeaters anonymous? I've been a member for over 12 years. https://oa.org/ I tried everything until I walked in and nothing worked until I faced the addiction.2
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This has kept me going more times than I can count: Being fat is hard. Losing weight is hard. Pick your hard.
This is really something to think about. Being fat is hard - very hard, but so is committing to a large amount of weight loss. Thanks for sharing this quote; it'll give me something to think about when I want to eat the chips or skip the exercise.
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One other suggestion, and I'm not being facetious. Watch My 600 lb. Life episodes. I know I got a good sense of where I could end up if I didn't get a grip.
SO weird that you mentioned this because I watched an episode of 600 pound life last night. Scary stuff, but inspiring for those who committed - Lord knows it must have been harder for them than most of us.0 -
It's worth repeating so I will! Track everything. For things you crave, track them ahead of time. Every time I have a craving for McDonalds, the amount of calories, sodium, and carbs in a tiny meal is enough to turn me off. And even if it didn't then at least I'm making an informed decision.2
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Thank you to everyone who has replied. This question isn't a unique question for me, I know many people on MFP are struggling and looking for motivation. I think seeing a doctor about the fatigue is a good idea. I have what my doctor calls "borderline hypothyroidism" so they won't do anything to treat me until/unless it gets there, but he said it can make people tired. I do think seeing a doctor and getting some of those other tests done might be a good idea. I will sleep 8.5 hours and still feel like I can't stand up or stay awake.
And no, I'm not new to fitness. I used to be in good shape (7 years ago) and I could squat 180 pounds, now I can't even squat the bar without feeling like I'll faint, I also used to be able to run for long periods of time without getting winded. Hopefully this might inspire someone who is smaller than me but is still out of shape to not allow themselves to get to this point. The more weight you gain, the harder it is to do something about it.
Mmm. I just noticed this and I'm sure most of you don't care, but I meant to write losing, not loosing. No idea how I let that happen.2 -
Have you tried OA? Overeaters anonymous? I've been a member for over 12 years. https://oa.org/ I tried everything until I walked in and nothing worked until I faced the addiction.
I have looked into a OA meetup, but there is none even close to this area, but I agree with you and encourage anyone who has the opportunity to go, to go. I'll check out that website though. Thanks for sharing!0 -
I have had some of the same issues except for PF. Don't have that. Potato chips: I just went cold turkey. I just CANNOT eat them. Too many calories, carbs and fat and I can't just eat one. So that's the end of chips for me. I don't buy them anymore. Baking: I'm an expert baker. I stopped baking about 10 years ago because I would gain weight every holiday season from the cookies and cakes I made. I gave them away BUT, I was still tasting everything. (Baking is no longer an excuse for me). Concentrate on another type of cooking--try new kinds of salads, main dishes. This will help you to stop all the snacks too if you are eating better meals and healthy snacks.
As for the gym, I agree, nobody cares what you are doing. Other than walking or running, you can do the stationary bike, lift weights on the machines. Another option is swimming if your gym has a pool.
Getting organized about the meal planning is important I think. Today I did not organize my dinner (I work evenings) and had other things eat up my time this morning, and I ended up eating fast food for dinner and ruined my calorie intake for the day. I try to think ahead of time what I'm going to prepare and will also check it in MFP to check the calories before I prepare it the next day or later in the week. I need to get my snacks and dinner into the bento box before I leave or have a back-up plan for picking up a healthy dinner and stick to it. Writing it down might help you (and me) to get organized about the meals.2 -
For the PF, the most important thing of all for me is to never, and I mean NEVER go barefoot. As soon as you get up, before your feet touch the ground, put on shoes or supportive slippers. I saw a physical therapist who was adamant about this. With the daily exercise/stretching she gave me, store bought orthotics ( dr sholl's heel inserts for PF), and never going barefoot, I am almost completely better. If I overdo high impact stuff (running, jumping) I will still sometimes get a flare up and the it's ice and ibuprofen until it eases up.
As far as the gym goes, seriously, no one cares what you are up to. Everyone has their headphones on and is in their own little world. Today, for example, the gym was full of guys that seemed to have arrived in packs. Like every bench and rack had 5 or 6 guys around it. I was the lone female at my squat rack doing my own thing. No one cared or even gave me a second glance, they were too into whatever they were doing. The more you go the easier it will become. You seem to be very aware of where your challenges lie and that's half the battle right there. Just start making small changes every day and you will succeed, I promise.2 -
If you always feel tired then maybe worth going to your GP and having a blood test done? Check for ferritin, vitamin B12, folate and vitamin D, and a thyroid panel at least. There might be an underlying reason. Don't just take vitamins before you had any test done as those can hide real deficiencies but might be too low dosed to be of any help. Thus if you're taking anything with B12 in it a blood test might hide a deficiency for at least 4 months.
Also think of what you do with your free time. Maybe cooking and baking for other people is too much for you and you really need a bit more time to do nothing at all. Is your bedroom perfect for you? Noise levels, light, uncomfy pillows? Also look at those things.
OP, do get tested for these deficiencies. When my anemia is untreated I have crippling fatigue.
However, not eating enough protein while eating a lot of baked goods, and not getting enough exercise, makes me fatigued as well.2 -
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alwaysbloated wrote: »Could you have sleep apnea? I think I have it, I got tested for it a few days ago. It can happen when you have a wide neck and breathing at night becomes a problem. I may be getting hooked up to a breathing machine to help my sleep, and give me more energy during the day.
If you like baking, maybe you could consider a new source for recipes? I have been making stuff from chocolatecoveredkatie.com and she has great suggestions for desserts, often using vegetables and coconut oil. I made fudge last week, tonight I made brownies made out of black beans and later in the week, I'm going to make icecream out of bananas. It's all vegan as well, if that interests you. You don't have to give up the treats, you just have to retrain your tastebuds, so the sources of your treats are healthier.
I stopped eating potato chips regularly about two years ago. I don't enjoy them as much anymore. I actually find them quite boring. Rice crackers are a different story... you crave what you eat often. I think they have about a 1/4 of the calories as potato chips. Rice cakes are probably even better. And pickles are good too. I also liked the suggestion about popcorn- I add coconut oil and salt to mine, and it's divine!
The switch to coconut oil is to make the recipe vegan, it contains the same calories, fat is fat in that respect. And often the banana ice cream can become calorie dense depending on what you add though it does have more micros. Depends what you want from your treat, a treat for a treats' sake or something to help you hit your macros too. I have been curious about black bean brownies though!2 -
I love baking and cooking, and tbh I don't have anyone to share with apart from my other half, and he doesn't have a sweet tooth like me. If I make a cake I input the ingredients into the recipe maker first, and then work out how many pieces I should divide it into to make it a sensible treat to work into my calories every day. If it's something particularly high calorie then I will freeze it in portions. I don't/can't/won't go without my sweet things, it's just a case of working out what you can fit into your calories and what you can keep in the house without eating too much. I'm still working on it but I'm starting to learn what I might pig out on and shouldn't buy as a regular thing. If it isn't in the house you can't eat it so easily.2
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