How do you motivate yourself to work out when you're too tired and you have little time?

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Replies

  • MJDuley
    MJDuley Posts: 47 Member
    cwolfman13 wrote: »


    He can exercise if he likes...but really, he needs to eat less...he's eating maintenance if he's not losing weight. Doing some exercise for 30-60 minutes is going to pale in comparison to having an active job in regards to energy expenditure.

    Bottom line is he is eating too much...weight loss comes down primarily to diet...it's way more efficient to just cut back on your calories than to go out and try to work everything off.

    Eat less...

    Oh he's definitely eating too much. He's been told he needs to cut his portions down. His doctor even put him on an appetite suppressant, but he always forgot to take it. Before starting this job he ate enough food per meal to feed 3-4 people. Now that his activity level has gone up with the job, so has his appetite. He now eats 2-3 times as much as he ate before and says he still feels hungry all the time. That's why his doctor wants him to exercise more, because he can't get his portion size under control. His doctor also referred him to a nutritionist, but DH hasn't wanted to take a day off work to go.

  • MJDuley
    MJDuley Posts: 47 Member
    goalpeace wrote: »
    I think you need to break away from focusing on exercise right now other than trying to get in those walks during work hours. Your focus should be on logging your meals to stay within a deficit range. One thing that has worked so well for me was NEVER skipping breakfast. I also have a snack twice a day. Log everything into your diary. Don't give up on that!

    The problem with this is I cannot keep my calories in the deficit range. I'm starving by early afternoon, then end up binging on anything that sounds good. On the days I do remember to track everything I eat, I'm averaging well over 2,000 calories. That's why I want to increase my activity level. Since I just can't seem to get my calories down, I feel like I need to get my calorie burn up to compensate.

    One thing that I'm finding is helping me today is I'm guzzling water like crazy and it's helping with my appetite. I bought a new travel mug. It holds 30 oz of liquid and keeps everything VERY cold. I filled it with ice this morning and just keep refilling it with water as I empty it. Since 6:30am I have refilled this thing 4 times. I measured it out and when it's full of ice I can add 2 cups of water to it, so I've drunk 8 cups of water so far and it's only 2:00. My goal for today is to drink nothing but water, including with meals. So far, so good!

  • Mr_Healthy_Habits
    Mr_Healthy_Habits Posts: 12,588 Member
    I see it as a challenge to my will and push harder than ever before!
  • vmsolko
    vmsolko Posts: 51 Member
    quick question on the calorie goal: is 1300-1400 at a goal of losing 2 lbs per week?
    If so, maybe change it to a 1 lb or even 0.5 lb per week loss goal. That way you will adjust to counting calories itself as well as helping your stomach adjust to normal portions.

    When I started, I remember the first week to 10 days being really hard when it came to food. I felt like I was hungrier than normal and not getting enough food. But honestly, my stomach was probably just used to overly large portions. After that 7-10 days, I adjusted and starting feeling full on smaller (ie: normal) amounts of food. From then on it was very doable. I played around with my weekly loss goal to get to one that felt comfortable and sustainable for me.

    Even if you were to only lose 1/2 lb per week, that is still making progress and learning some healthier habits!

    As far as workouts at home, I started as a SAHM with 3 kids under 4. The oldest stopped napping, so I would do videos at home in my living room while it was just her awake. I found the website www.hasfit.com and it changed my view of fitness. Totally free and there are beginner calendars. I started with 10 minute videos - all I could handle at the time. Even if you can only get in 10 minutes, it can help - plus potentially motivate you not to eat that extra cookie/cake/soda since you won't want to undo that hard work.

    Best of luck!
  • DebLaBounty
    DebLaBounty Posts: 1,169 Member
    Do you have a backyard? Buy yourself a sprinkler and let the kids run through that when you get home. It's a fun way to play in the heat. Let them eat Popsicles. You keep drinking water to keep yourself hydrated. Then hand off the kids to your husband to watch, and go take a walk. Fifteen to thirty minutes at whatever pace you want. It'll not only get you out doing something physical, but will help clear your head.

    But sorry about science: you have to eat fewer calories than you burn.
  • blh202
    blh202 Posts: 31 Member
    On the days I don't feel like it, I put my headphones in and walk outside or on treadmill. Always glad I made that choice even if it was to clear my head for the day and not get a full body workout.
  • cs2thecox
    cs2thecox Posts: 533 Member
    Loads of good ideas already, but I'm going to throw in a few more...

    - Don't drastically reduce your calories all in one go. You CAN do it if you want to. It's hard, but it's totally possible if you want the weight loss more than you want a muffin or cookie or whatever. It sounds like you've done some honest logging already and know where you are (2,000+) and that soda bumps that up. I'd suggest creating mini-goals than aren't necessarily about calories to get started. Maybe the first one could be switching to diet soda (or water) and sticking to that for a week. Then when you've conquered that, pick the next target. Aim to take about 200 calories out with each step, but it might be easier to think of it in terms of food swaps rather than numbers.

    - Remember that the key to wanting (slightly) less food, is eating less food! It really does seem to be true that suddenly going from massive portions to small ones will leave you and your husband with an empty-tummy feeling, as your stomachs have got used to the larger amount of food. You have to be willing to make the change, and do it slowly to make it less hard.

    - Volume of food doesn't have to be hugely calorific. There are lots of ways to feel like you've eaten a lot, without huge calories. Lean protein, eggs, I find aubergine particularly good as it almost feels like a carb but isn't, shredded cabbage/carrot/pepper salads which are huge and take ages to eat but are super low cal... I'm not a fan, but cauliflower rice is a thing too. Have a think about what you might be able to change about your meals at home to keep the volume and feelings of satiety but take some of the calories out.

    - Eat slowly, sitting at the table. Chat as you eat. Have a glass of water on the go. It really can help you eat less without feeling deprived!

    - When you drive to other schools, can you leave the bus and go for a walk/hike/use the school's gym or whatever while you wait? If you want it badly enough, you could take a set of dumbbells and some resistance bands in the bus with you, and find the nearest park and crack on. If you find exercise totally boring, try podcasts or audio books so your brain is engaged in something else while your body's doing its thing.

    The biggest thing is WANTING to make a change. I found that if I asked myself the question every time I picked up a chocolate bar - do I want this chocolate more than I want to look the way I want to - then 99% of the time I put the chocolate down again.

    Also, I have an app called "Life Cycle" which basically uses the GPS on your phone to draw a pie chart of how you spend your day. I never felt like I had time to do the things I wanted to, but it made me much more accountable for my time, and how I choose to spend it. It's kind of the time logging equivalent of MFP! Now I know where my spare time is (and really isn't) and I can make more informed choices about how to structure my day.
  • Penthesilea514
    Penthesilea514 Posts: 1,189 Member
    Learning how to wisely spend calories, finding filling foods, and being consistent took a while for me. It was so surprising to learn that Greek yogurt and berries kept me fuller longer than a donut, even though calorically they were close (~200 kcal). I learned protein was super important to me feeling full- others find fat filling, others like volume (veggies that are low cal but fill your stomach), and there are many other options out there- you need to experiment and find what works for you, but ultimately you need to consume fewer calories (no matter how you approach that) than you burn.

    But number 1: you have to commit to changing. I like the oxygen mask analogy, and to keep it simple. Work on YOU first, focus on nutrition and other ways to be full on your calories. Yes, it requires changes to your diet.

    I understand worrying about your husband- many people here struggle with weight with their SO as well. But as many people said, until you realize that you want it badly enough to make the changes, it will be so much harder to succeed without internal motivation. And we, random internet people, can't make you motivated- just like you can't make your husband motivated if he doesn't want to. My DH ignored all my attempts- until he saw me losing weight and getting fitter. Now, without me bugging him, he has lost 30lbs. BE the role model in your family and others may see the light too.

    I wish you all the best. Good luck.
  • Penthesilea514
    Penthesilea514 Posts: 1,189 Member
    CoachJen71 wrote: »
    Penthesilea514 wrote: »
    My DH ignored all my attempts- until he saw me losing weight and getting fitter. Now, without me bugging him, he has lost 30lbs.

    It was like that in our home, too. Hubby got a Fitbit after I did, and one day surprised the heck outta me when he joined MFP. We have lost over 175lbs together since then!

    That's amazing! Congratulations! :smiley:
  • CoachJen71
    CoachJen71 Posts: 1,200 Member
    Penthesilea514 wrote: »
    CoachJen71 wrote: »
    Penthesilea514 wrote: »
    My DH ignored all my attempts- until he saw me losing weight and getting fitter. Now, without me bugging him, he has lost 30lbs.

    It was like that in our home, too. Hubby got a Fitbit after I did, and one day surprised the heck outta me when he joined MFP. We have lost over 175lbs together since then!

    That's amazing! Congratulations! :smiley:

    Thanks! :)
  • bbell1985
    bbell1985 Posts: 4,571 Member
    Just keep your NEAT up. Walk. Get over the heat and go for that hike. I admit it doesn't sound like you have much time, and if you hate running I'm not going to suggest that. Your only option is to do the things you like, when you can do them. And if that means it's not super consistent or "fitnessy", that's fine. Just don't be sedentary. Move yo self.
  • ggeise14
    ggeise14 Posts: 387 Member
    To get more movement in, make part of your play-time with your kids about movement. Play music that everyone can dance around to, include your kids. I know you don't want them bouncing around after bath time right before bed, but what about after supper at the beginning of your play time. Even if they are little, start their healthy lifestyles early and you will all benefit from it.
  • MJDuley
    MJDuley Posts: 47 Member
    vmsolko wrote: »
    quick question on the calorie goal: is 1300-1400 at a goal of losing 2 lbs per week?
    If so, maybe change it to a 1 lb or even 0.5 lb per week loss goal. That way you will adjust to counting calories itself as well as helping your stomach adjust to normal portions.

    I've been toying around with it a bit, so that goal isn't set in stone at this point. I'm wanting to see how I do for a week, how feasible it is, then tinker with it if need be. I don't want to set the goal too easy to where I'm not accomplishing anything or pushing myself, but I also don't want it to be so hard that I give up. So right now it's a work in progress.
  • MJDuley
    MJDuley Posts: 47 Member
    cs2thecox wrote: »
    - When you drive to other schools, can you leave the bus and go for a walk/hike/use the school's gym or whatever while you wait? If you want it badly enough, you could take a set of dumbbells and some resistance bands in the bus with you, and find the nearest park and crack on.

    I have no time during my route for exercise, only on field trips. Using their gyms isn't an option due to liability issues. Our district just reiterated this yesterday in fact, that we are not allowed to do anything that could cause injury to ourselves (because now two people would have to come replace me; one to take over driving the bus and the other to drive them to my location). So if we take the kids ice skating, we are not allowed to skate with them. But I DO like the idea of taking weights with me. I use to have wrist and ankle weights to use while walking. I think it's time to get another set. I could easily stash those in the under storage of my bus and use them, as long as I don't get crazy and break out 100 pound weights, lol. Obviously we're not required to sit in a padded room, but they want us to use common sense.

    I love all the other suggestions!
  • MJDuley
    MJDuley Posts: 47 Member
    I've been trying hard to track everything I eat the past few days and it's been eye-opening. You really don't realize how much junk you eat until you write it all down. Although I came in under my calorie goal yesterday, I still ate a lot of junk and I'm not doing so hot today. Clearly, I need to work harder at this.

    I've also noticed that even when I do things like housework, I move pretty slow. Not because I hurt or anything like that, but because I just feel like I have no energy. Today while doing some housework I forced myself to move more quickly. Not speed racing or anything like that, but just picking up the pace more. I noticed I actually felt MORE energized! So that's a new goal for me as well, to just move a little faster.

    My employer also offers a wellness program online and through an app to help track things like what you eat, activity level, etc. Just small, simple changes such as walk 100 extra steps today or eat one more serving of vegetables than you usually do. The goal is to gradually do a little better each day until healthy choices are an ingrained habit. So I'm signed up for that (it doesn't hurt that my employer will pay up to $750 for completing all the requirements of the program; talk about incentive!).

    My health insurance also offers a similar program in which you can earn rewards points to cash in on health-related rewards, such as exercise equipment, gardening equipment, or that you can spend for a chance to win free stuff. I was on it a few years ago and just retook the wellness survey to see where I stand now and what goals I can work on to improve my health. I think the incentives these two programs offer will help me stay on track.
  • Svanel
    Svanel Posts: 6,255 Member
    This isn't meant to be rude, mean, etc etc. But it may come off that way. It really boils down to how badly you want to lose weight. You mentioned wanting to see your kids grow up, and being there for them, being healthy, etc etc. If you want all those things, then you gotta MAKE it work. What's that saying? If you want it bad enough, you'll find a way. If not, then you'll find an excuse.
  • ninerbuff
    ninerbuff Posts: 48,989 Member
    If weight loss is the deal, you DON'T have to exercise. You just make sure you don't over consume.

    If health is your goal as well, then exercise can be just finding ways to be physical in your home. IMO, 4 hours is PLENTY of time to do 10 minutes here and there for a total of 30 minutes. And suspensions systems take up no room and give you plenty of exercises to do.

    A.C.E. Certified Personal and Group Fitness Trainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 30 years and have studied kinesiology and nutrition
    9285851.png
  • Ixam17
    Ixam17 Posts: 2 Member
    As we say in French bon courage, you are doing good
  • MJDuley
    MJDuley Posts: 47 Member
    edited August 2017
    Svanel wrote: »
    This isn't meant to be rude, mean, etc etc. But it may come off that way. It really boils down to how badly you want to lose weight. You mentioned wanting to see your kids grow up, and being there for them, being healthy, etc etc. If you want all those things, then you gotta MAKE it work. What's that saying? If you want it bad enough, you'll find a way. If not, then you'll find an excuse.

    I didn't take it as rude at all. You are 100% correct! Even I said in my original post that as I read everything I wrote, it all looks like excuses! They are challenges for me, but not insurmountable ones and I just need to put in the effort to get past them if I really want it bad enough.


    ninerbuff wrote: »
    If weight loss is the deal, you DON'T have to exercise. You just make sure you don't over consume.

    If health is your goal as well, then exercise can be just finding ways to be physical in your home. IMO, 4 hours is PLENTY of time to do 10 minutes here and there for a total of 30 minutes. And suspensions systems take up no room and give you plenty of exercises to do.

    I do want to improve my overall health, not just lose weight. I'm tired of having no stamina and no energy and I want to improve my chances of living a long, healthy, active life. I used to exercise when I was younger (aerobics and weightlifting) and I felt so much better and had so much more energy, even when all 3 of my adult kids were little. I want to be able to do things with my youngest two kids that I was able to do with the oldest three, but find I have so much less energy now. I know some of that is just age-related, but most of it is just due to the fact that I'm badly out of shape. I want to change that.
  • clicketykeys
    clicketykeys Posts: 6,579 Member
    ninerbuff wrote: »
    If weight loss is the deal, you DON'T have to exercise. You just make sure you don't over consume.

    If health is your goal as well, then exercise can be just finding ways to be physical in your home. IMO, 4 hours is PLENTY of time to do 10 minutes here and there for a total of 30 minutes. And suspensions systems take up no room and give you plenty of exercises to do.
    MJDuley wrote: »
    I do want to improve my overall health, not just lose weight. I'm tired of having no stamina and no energy and I want to improve my chances of living a long, healthy, active life. I used to exercise when I was younger (aerobics and weightlifting) and I felt so much better and had so much more energy, even when all 3 of my adult kids were little. I want to be able to do things with my youngest two kids that I was able to do with the oldest three, but find I have so much less energy now. I know some of that is just age-related, but most of it is just due to the fact that I'm badly out of shape. I want to change that.

    There's a significant amount of research that shows that simply losing weight WILL improve your overall health. Additionally, it takes less stamina/energy to move around when you have less of you to move! I would strongly suggest that your first step be tracking your calories diligently and looking for ways to make gentle, sustainable reductions. By the time you've gotten the hang of that, temperatures will likely have dropped at least a little!
  • ninerbuff
    ninerbuff Posts: 48,989 Member
    MJDuley wrote: »
    I do want to improve my overall health, not just lose weight. I'm tired of having no stamina and no energy and I want to improve my chances of living a long, healthy, active life. I used to exercise when I was younger (aerobics and weightlifting) and I felt so much better and had so much more energy, even when all 3 of my adult kids were little. I want to be able to do things with my youngest two kids that I was able to do with the oldest three, but find I have so much less energy now. I know some of that is just age-related, but most of it is just due to the fact that I'm badly out of shape. I want to change that.
    Then you need to MAKE time to workout come hell or high water. As I've mentioned, lots of people who work full time jobs with kids do it. If your kids are young, the majority of gyms have daycare for 2 hours and that's plenty of time to get something done and you don't have to worry about the kids. The majority of my clients are on 30 minute sessions and many of them bring their kids in and work out an hour (30 minutes of cardio on their own). It can be done IF you choose to do it.

    A.C.E. Certified Personal and Group Fitness Trainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 30 years and have studied kinesiology and nutrition
    9285851.png
  • runningforthetrain
    runningforthetrain Posts: 1,037 Member
    There are so many great suggestions here. Personally, I would concentrate on the food, logging, and calorie deficit. I have been at this 3 years; I found that exercising almost always increased my hunger level to beyond the calories burned. I wasn't able to lose weight, until I found the level of activity that made eating lower cals work. Adding more fiber-- like kellog's bran buds & adding more protein helps immensely. You have got to cut out the soda. I recommend adding soda water to the pepsi-- start cutting the soda down to half to start. Because soda is addicting- you probably need to taper. And like @clicketykeys and another posted-- weight loss in and of itself will give you more energy. Best wishes to you and your family. You have made a real positive step by posting your struggles here!
  • MJDuley
    MJDuley Posts: 47 Member
    I've been slowly weaning myself off the soda. I tried to go cold turkey but ended up craving it even more. I'm finding that cutting down is working better. It's always hardest for me in the summer months when it's so hot. It will get easier as the weather cools off.

    I've been using hand weights in my bedroom. There's not a lot of space, which is why I'm mostly just doing bicep curls and simple lunges with them, but I don't like using the weights around my kids. My youngest daughter got hold of one a couple of years ago and dropped it on her toe. We thought she'd broken it, but luckily she just smashed up the nail pretty good. I try to keep the weights where they can't get to them.
  • JnineGains
    JnineGains Posts: 136 Member
    If you really want results try your best to make time for a workout, once you start going consistently you will have way more energy!
  • bikecheryl
    bikecheryl Posts: 1,432 Member
    I look at the scale.
  • AMD0828
    AMD0828 Posts: 9 Member
    I have 2 kids under 4 and full time job too - don't have the extra hurdle of school in there too but i can relate to you not wanting to get up any earlier and how night time is crazy. I started with the 30 day shred videos at night after I got the kids down its only 20 minutes. my husband would clean up from dinner and pack lunches for the next day and I'd be done, then a night he wanted to work out we'd switch. You think you are tired at 8/8:30 at night but once you get started you won't feel as tired. Another option was to meal prep on weekends so putting dinner together was easy and I could get a workout in while the kids and husband were eating. just some ideas that worked for me!!
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