Starting over AGAIN!!

MissJazzie14

Hello,

I am starting my journey over again. I have lost over 100lbs using My Fitness Pal in the past but after dealing with a bad break up, depression and family issue, I had put the lbs back on plus more and I am ready to take my life back. The only thing that is holding me back is excuses and depression. I get up to go to the gym, walk to my car, start it up, but i just can't put the car in reverse and head out to the gym. I start having bad anxiety and panic attacks. Has anyone else dealt with this issue before?

Lillymoo01

You do not need to exercise to lose weight and you do not need to go to the gym to exercise. To lose weight you simply eat less calories than you burn. If going to the gym results in anxiety and panic attacks you can always look into exercises you can do at home or take up walking or jogging. I love walking as I can be in my own headspace without having to socialise with others. I can put those earphones in and listen to music without worrying about talking with others. This is great for my depression and anxiety.

Morph201819

Here's a little trick: Tell yourself that your only goal is to go through the front door of the gym. You don't have to workout. You can turn around and leave. It's about starting the habit. Maybe, too, you're putting a lot of pressure on yourself to succeed "or else". Having succeeded once means you have this history riding you. You just need to start where you are. Redefine what success is for you at this very moment. At this very moment, getting through the front door of the gym is success. Anything beyond that is just the proverbial gravy.

Also, I often feel extreme self-consciousness about working out around others. That can trigger some anxiety. This is where I really have to put blinders on, focus on my music and the workout I intend to do. Sometimes it's only 15 minutes on an elliptical machine and walking away. It's hard when you're self-conscious to realize that everybody else is doing their own thing and has their own issues that have nothing to do with you. I wish you luck - one step at a time.

Crochetluvr

I can totally empathize with you as a fellow sufferer of anxiety and panic attacks as well as PTSD, OCD and a few other things. That's one reason I bought myself an exercise bike...I HATE going to gyms.

I have panic attacks and anxiety when I am alone in public..anywhere. So I don't go out all that much by myself. As a result, I am legally disabled and cannot work. Right now I am working on seeing about my apartment complex allowing me to have an ESA (emotional support animal) to help with the isolation and anxiety.

Feel free to friend me, if you wish.

TelosAlpha

Focus on food first.

Get your diet rolling along. I don't know what eating plan worked for you last time, but I like keto because in addition to rapid fat loss, the clarity I get from switching to ketone bodies is critical to me being able to maintain discipline.

You can't be strong if you are all fogged out from a bad diet. Having a clear head will help you break through the anxiety as well.

Once you get the food in order, THEN you can work on the other fundamentals, like time management, exercise and tracking everything.

Lillymoo01

TelosAlpha wrote: »

Focus on food first.

Get your diet rolling along. I don't know what eating plan worked for you last time, but I like keto because in addition to rapid fat loss, the clarity I get from switching to ketone bodies is critical to me being able to maintain discipline.

You can't be strong if you are all fogged out from a bad diet. Having a clear head will help you break through the anxiety as well.

Once you get the food in order, THEN you can work on the other fundamentals, like time management, exercise and tracking everything.

I'd be cautious with keto if you already suffer from mental illness. Reading anecdotal evidence only some have said that keto has helped them, others have said it made no difference and others have said it makes it much worse. If it were a path you investigate then I'd be mindful of this and I'd stop if I noticed symptoms getting worse.

Just remember the fundamentals that you lose weight by eating less than you burn and how you achieve this is up to you and what you can live with.

mazurkiepolish

Welcome to mfp. Remember to take baby steps. Don’t feel like you need to do everything at once, because then you will most likely get overwhelmed and stop. The gym is great, but you don’t need it to lose weight!! Eat in a calorie deficit and you will lose weight. Then, you can begin to add in the gym. By going once a week, twice a week, three times a week.

Do you feel comfortable taking walks? Putting in some music and getting steps in?

VUA21

Start slow and build momentum.


1. Food. Start tracking, not to lose weight but to see what you are actually eating. It's called a starting point. A food scale is essential to know how much you are actually eating.
2. Maintenance. Set your goal to maintain. If you keep gaining, then stopping the gain is progress.
3. Losing weight. Start will a small deficit and slowly adjust the foods you are already eating (portion sizes) to fit into your calorie budget
4. No special diet required. There isn't one magic diet that works for everyone. Find what works for you. If you'd be miserable giving up certain foods, then don't.

Mjg2016

You’ve done this before - you CAN do it again. You look in that mirror and tell yourself I CAN do this! Just track for now and walk to music. I’m in the same boat. I lost it and found it but I’m back on track! tracking daily calories and walking a few times a week. I cannot bring my out of shape self to go to a gym either. Just walk! YOU CAN DO THIS for yourself. Think about how good you are going to feel when you get the extra pounds off. Post yourself some post it notes around that say: “I CAN DO THIS!” Post one In your car, on your desk, on the bathroom mirror. YOU CAN DO IT! !! 🎉

eadooo

Everyone is so diff, but for me, these things help:

1. I need a clear 'diet plan' for the daytime, or I just at junk at work, so I do the most basic 'meal prep' in the world - I get 5 lunch boxes, fill half with frozen veg and then the other half with either grilled chicken/ stirfried steak and hot sauce or a quick lean chilli that takes 10 mins to make. Done. Cheap as well!! Then I have what I feel like for dinner (within reason).

2. I find it hard to stay motivated, but it helps me to tick off a tiny bit of exercise first thing in the morning at home - it's a bit of ' you're doing good already, keep it up' in my mind.... So I find a 15 minute workout video on youtube (the HIIT ones are a nightmare but its only 15 mins and you know it works) and do that. Or I just use a skipping rope for 10 mins / 3 songs. It's free, its easy and it starts me on the right track.

3. I buy individually wrapped single chocolates. I have SUCH a sweet tooth, so I let myself have a single chocolate to stop me looking for snacks to satisfy the sugar cravings

fabulousmomofone

On Monday, I walked into a gym for the first time in years. I felt very out of place and intimidated. I didn't leave I did what was familiar to me, the stationary bike as I looked around to find out what I could do next. Needless to say I plan to return to the same gym tomorrow. ☺️

LeGypsyRov

Big hugs and I hear ya. I suffer from PTSD and get discouraged easily. But you can do it! I'm just now getting back into my routine (at home) after a year or two off due to health issues. I'm no stranger to anxiety and depression. Sometimes you just have to be good to yourself and ease into it.