Need help with weightloss
Blizoria
Posts: 15 Member
Ive been struggling to lose weight for a while. I did lose weight when i got a personal trainer and strict diet but as soon as i finish i gained the weight back and more. I cant aford it and i hated the ridiculouse diet. I'm now my heaviest Ive ever been.
I can motivate myself to go to the gym but when it comes to food any diet plans go out the window. When i get hungry i forget about dieting all together. But afterwards i cry at the gym telling how pathetic i am. And this happens again and again and again.
How do i control it? I need help. I'm so miserable. Thanks much appreciated.
I can motivate myself to go to the gym but when it comes to food any diet plans go out the window. When i get hungry i forget about dieting all together. But afterwards i cry at the gym telling how pathetic i am. And this happens again and again and again.
How do i control it? I need help. I'm so miserable. Thanks much appreciated.
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Replies
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People are going to recommend some awesome coping strategies but ultimately everything comes back to your own will power. At the end of the day where do you want to be in a year - heavier or lighter than now?4
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You don't need a diet plan. You need to eat less, and you need to do it consistently and for a long time. How? Use your food diary, prelog your day, eat food you like, hit your calorie goal. Don't go to the gym if you hate it. Exercise is good for you, but not exercise you hate.8
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Yeah. I guess its that habit of tracking food intake. Oh its not the exercise i hate its the diet. I'm so set in my ways its hard to break out.1
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Yeah. I guess its that habit of tracking food intake. Oh its not the exercise i hate its the diet. I'm so set in my ways its hard to break out.
Can totally understand being set in your ways.. for some the exercise is the hard part.
Unfortunately the exercise is not going to do much without you being diligent about being in a calorie deficit to lose weight. Not letting yourself be controlled by your 'ways' is the only way you're gonna be able to start losing weight. Set daily/weekly mini goals, small changes add up in the end, hopefully you will soon make the initial mind shift to start working on being in deficit and your weight loss will start.6 -
Yeah. I guess its that habit of tracking food intake. Oh its not the exercise i hate its the diet. I'm so set in my ways its hard to break out.
the thing is, the 'ways' you are set in are the ways that make you over weight.... once you acknowledge that, and realise that there will be some discomfort in changing (if it was easy no one would be overweight), then it will be easier to do.
good luck!4 -
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Making a habit of recordingkommodevaran wrote: »
Making a habit of recording the amount of food I consume.1 -
It's a good habit to be in. It's hard to see what you're doing wrong with your food intake if you don't have an accurate record of it.4
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Yeah. I guess its that habit of tracking food intake. Oh its not the exercise i hate its the diet. I'm so set in my ways its hard to break out.
You look fairly young. I'm 52 now and was obese or overweight for the majority of the past 25 years or more. I learned what I was doing wrong (eating too much!) and set out to change it - and I did. Down about 66lbs so far.
It's slow going - because I don't want to feel like I'm starving or deprived of tasty food, and I'm very sedentary at the moment - but it's become a habit to weigh myself every day to keep an eye on the trend, and to weigh and log my food as much as possible. When the battery expired in my food scale and I couldn't get another for two whole days, I was devastated! It's such an ingrained habit now that I was lost without my scale and had to practice eyeballing portions instead.
The more you practice logging your food, the quicker and easier it will get because you'll build up a list of frequently used foods, meals and recipes.
It's not necessarily easy to change your ways but it IS possible, if you really want to do it. As other people have said many times:
Losing weight is hard. Being fat is hard. Choose your "hard".
Wishing you all the best. 6 -
I've been where you are. My wake-up call/motivation/kick in the posterior was something I don't wish on anyone.
Basically, I lost the roulette spin and got an obesity-related complication. At my heaviest, I was 114 lbs over the top of my BMI range. And the strain of having to carry almost twice my healthy weight caused the veins in my legs to collapse. The medical term is 'chronic venous insufficiency'. In addition to the veins collapsing, the lymphatic system in my legs got squeezed and the fluid... had to go somewhere. So, when some cut, scrape, or mosquito bite gave me cellulitus and had my leg turn red and swell up like a watermelon, I also developed lymphedema.
It took multiple courses of antibiotics to treat (the one that took care of the cellulitus seemed to help with the lymphedema enough to get it represcribed twice before the docs realized it wasn't enough. They then tried courses of two other antibiotics while waiting for the lab report. By the time they found the right one, it took three courses to resolve the issue.) Meanwhile, I had a weeping wound on my leg that wouldn't heal and required daily visits from homecare nurses to change the dressing.
In addition to having to be home for the visits, there were other annoyances. The wound had to be covered and the dressing couldn't get wet. Which meant that I had to time my showers for right before the nurse visit and make sure I was out and presentable by the time they arrived. Sometimes, they'd call to let me know they'd be there in about an hour. Sometimes, they'd call when they were five minutes away. Or from my driveway.
Even at my heaviest, I'd usually run errands on foot. When the lymphedema hit, until the vascular surgeon cleared me for walks, I was under orders to stay put and elevate the leg. My GP's office is six blocks away. I was told to take a taxi to get there. (I don't drive. My husband does, but he works and couldn't be home to take me to appointments.)
One other issue: the leg with the wound is very prone to infection now. I get a paper cut and I'm running for the Neosporin and bandages. Because if it gets infected, that's more antibiotics and I'm concerned about building up a tolerance to them if I need them too often.
The verdict: my condition can be managed, not cured. The treatment is in two parts. Compression stockings (which I couldn't wear until the wound finally healed) and weight loss. That, right there, was all the motivation I needed to get started. I've been on MFP for just shy of a year now. I've gone from 254 lbs to 165.4. And I haven't had a lymphedema flare-up since January.
I heard it all. "Your sister is having a gastric bypass. You're heavier than she is. Look into it." "Your father has T2D. You're heading down that road. Lose weight." Finding fewer clothes in my size, even in the plus-size stores. Getting out of breath hurrying up two flights of stairs. Yeah, I knew I was heavy. But I felt fine. My health had always been good.
Until it wasn't.
It's not all bad news. I've discovered that I can lose weight without having to give up the foods I like. I'm more mindful of their calories, though. I fit treats into my day/week and stay within my calories. I get more exercise and eat back half the calories MFP says I burn. I've gone from a 3X to a size 14 and I'm only 35 lbs away from goal (25 from a healthy BMI) right now. I feel fantastic. But any time I feel like I want to quit, I remember where I was last year and I grab a couple of cups of Skinny Pop instead of running to the store for a canister of Pringles.
You can absolutely do this. It's a lot of work, but it's worth it.
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What is it about that? Is food logging what you are struggling with? You said you used to go on strict diets. Food logging is not linked to food choices or calorie intake. You can (and should) eat as much as you need of any food you like.Making a habit of recordingkommodevaran wrote: »
Making a habit of recording the amount of food I consume.0 -
Try focussing on adding healthy foods to your day, instead of taking away unhealthy foods. Make a deal with yourself that you will eat some veggies first, then a small serving of chips, chocolate or whatever is your favourite food. I am a chocoholic and eat some chocolate every day. If I don't allow myself foods that I enjoy, I crash and burn and eat all the things!3
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If the diet is the problem because you hate it. Then fine something that you can stick with and go from there. Count your calories, eat before you are starving, and tried to drink before reaching for a snack. If you can't stick to the strict diet then you will keep failing. I had to get rid of my trigger foods for the first month in a half. No breads, pastas, rice, potatoes, or sugar loaded snacks. Now at two months in. I have bread or rice once a day. My sugar load snack is breakfast in the form of a protein bar. If cutting out trigger foods is too much. Try just changing 1 part of each meal. 1/2 a serving of your normal size starch and a little more meat and veggies. Try a veg or fruit for snack. 1/2 the size on your desert. Make changes that you can do for the long run.3
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the problem as i see it, is the word DIET.
diets do not last. they have a start and an end.
change how you eat. change how MUCH you eat.
it is a lifestyle change that you need to be able to maintain for the rest of your life. if you dont learn how, and how much to eat, you'll keep failing.3 -
One option:
Log what you eat and your exercise (if you want to do some) for a week or two, without change or judgement. See where you are, as a baseline. Set your MFP goal to "maintain weight", but don't give it a thought if you go over the goal it gives you.
After that week or two, look at your log. Find something(s) you're eating semi-regularly that is adding a decent amount of calories, that you can cut down the amount you eat, or reduce the frequency you eat it, or that you can substitute with something else you enjoy that has fewer calories. Pick change(s) that you think are most likely to leave you still happy and reasonably satiated.
Make that change(s), giving it a week or two to become a settled routine. Keep logging, still not worrying about the MFP goal. Then review your log again, make another change, etc. Along the way, pay attention to which foods are most tasty, satisfying, and energizing, and keep those in regular rotation.
Keep repeating until you happen to notice you're around 500 calories below your MFP goal to maintain your weight, on most days. Then, or within a week or two, change your MFP goal to lose 1 pound a week. When you do, start noticing your daily goal - not obsessing, just noticing.
Try to stay right around that goal most days. Try not to go more than 500 calories above the goal on any day that isn't a true special occasion (your birthday, a holiday or very special party - that sort of thing.) If you have a semi-special event coming up, "bank" 50-100 calories daily for a few days in advance, maybe do a little extra workout, then "spend" those calories for the splurge.
If you go past your goal on any given day, don't waste any drama over it. Just go back to the above routine.
Go on with this trying to hit the "lose 1 pound weekly" target most of the time, as described above, for around a month to 6 weeks. By then, you should be starting to see gradual weight loss.
If that's satisfactory, keep it up, recalculating your calorie goal every 10 pounds or so (your smaller body will need slightly fewer calories). If you want to lose a little faster or slower than you find you're then doing, adjust your calorie goal gradually until you balance weight loss rate, general happiness, and satisfaction with what you're eating.
Then, keep going until you hit a weight you like, get a few more calories daily to maintain your new weight, and keep eating that way forever.
It's that simple and low drama, really: Gradual adjustments, and persistence. Yes, it will take a long time. So what: The time will pass either way.4 -
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