Morbidly Obese going for a healthy lifestyle...Weight Loss Tips? Motivation Tips?

Jdvmjr

Hi, My name is David and I've been struggling with weight loss for the past lets say 8 years? I would always tell myself, this time around it'll happen, push yourself etc.
But as of recently, I've come to the conclusion that I've just been lazy and full of excuses.
It's been about a month now, that I've been dedicating myself to a healthier lifestyle. Before I would just focus on working out or pure cardio. And some healthy snacks. But as of now I've realized that I've been slacking on a couple things. 1st of all my consistency is horrible, I'll start again and then stop. And repeat idly. I would always blame it on my schedule, since I was working to part time jobs, attending school full time, and helping take care of siblings. But it was more of an excuse.
Now that I've graduated and am now working full time, I've reflected on my past self and seen how much I've slacked. I've recently started getting actual sleep, I would deprive myself of so much sleep these past years. I've also started to eat healthier a little more consistently. Although, I have to be honest there are days were I have caved in and regretted it. Lastly, I've been more focused on the gym. Back then Exersize was all I was focused on, I didn't care for my diet and amount of sleep I would get. But now I see that Diet is the most important thing.

I know, I'm saying all these positive things and that I could be on the right road. But I'm worried that I'll go off again.

I do feel as if this time, I've got it down. I feel better, more well rested. It's just that the wait on seeing physical results is a struggle, but nothing easy.

I'm doing my best to stay disciplined and stay focused to implement this new healthy lifestyle.

I need some advice or tips, anything...

I'm a 23 year old morbidly obese at 260 pounds. Highest I've gone was 275 and lowest 250 in the past two years. At this point I just need to lose weight but would like to add muscle as well.

Also, I recently began my career which is 75% office work and 25% fieldwork. Any recommendations on what to snack on? I've been sticking solely to non-fat Greek yogurt for breakfast with green tea in the morning at work and then throughout the day almonds, carrots and chia seeds with water. I've been trying out black and green tea instead of coffee. And drinking lot of water, Trying my best to stay away from sugary drinks.

Any tips on some easy meal prep, or anything at all would help...

concordancia

Do you feel satisfied with Greek yogurt, almonds, carrots and chia seeds throughout the day? What are you having for dinner? In order to stick with it (the consistency you mention) it needs to be foods that leave you feeling satisfied. For example, I feel better if most of my lunches are more like meals and less like snacks. I reserve the nuts and raw vegetable lunches for travel days. Many of my lunches are just dinner leftovers.

For exercise, it doesn't really matter what you do at this point, any movement will help you be healthier. Start with body weight exercises that you can do on a work break, if you are interested in building muscle.

LyndaBSS

Welcome to the community!

If you haven't already, read the stickies at the top of the getting started forum. Very informative and helpful.

Good luck with your journey!

emmamcgarity

Just keep tracking your food as accurately as possible even when over calories. I have found that becoming dispassionate about my log and treating it solely as data has helped me stay on track.

joone_9

Talking from an experienced yo yoer myself there...consistency and sticking with it long term is what it’s all about! (and for me it’s all about keeping the eating under control). Just DONT give up..everyday try your best to stay on your plan and weight will drop. Patience is a *kitten* but that’s what it’s all about..patience and hard work:)

RedAbilty

I struggled at the start myself and then tried a vegan diet and after a couple of weeks I wasn't even trying to "diet" the weight just fell off and still is 💚

corinasue1143

Is yogurt your preferred breakfast? Does it keep you full until lunch time? If both answers are yes, stick with it. If either answer is no, try oatmeal, or eggs, or supper leftovers. Do you eat a real lunch? Do you want to?
In other words, don’t try to make yourself eat what you think is healthy, eat what you like within healthy limits.
Is meal prepping really something you want to do? Or something you’ve heard is good, and you can make yourself do it?
If you really want to, just get some containers with lids, either out of cabinets or buy some at Walmart, just a few to start with.
Then just start. Decide what you will make. Meat? Rice or potatoes? Vegetables? Shop. Cook. Portion out. That easy.
Good healthy snacks? Hard cooked eggs, jerky, protein bars, apples, bananas, raw veggies, cottage cheese, yogurt. But only what you like.
Find some exercise you like, too.
It’s so much easier to stick with something that makes you happy! Good luck!

lalalacroix

Best advice I can give a yo-yo dieter, like I was, is just to not quit. If you have a bad meal or bad day just get right back on track right away. Don't let going off-plan derail your chances for success.

quiksylver296

http://community.myfitnesspal.com/en/discussion/1080242/a-guide-to-get-you-started-on-your-path-to-sexypants/p1

MHeen2715

I've been a yo-yoer for my whole life. Recently, I've felt a change inside me that I didn't before. I'm in the mindset of "moderation is key". We ordered pizza last weekend and I had one slice and one breadstick. I came to weigh in on Monday and still had a loss. That alone motivated me to keep going! If I can keep making good choices, but not deprive myself -- that's a win.

puffbrat

Welcome. As a life long yo-yo dieter the biggest thing I can say is to be kind to yourself and don't give up. Don't let those off plan days derail you entirely. Accept them, move on, and get back on track. Keep logging everything you eat. Once you build that habit, the consistency of logging and seeing those numbers can you help you get through days of overeating or frustrations with scale fluctuations.

With the office fieldwork combo and snacks - be sure you don't deprive yourself too much on field days. You need the energy and nutrients. Things like peanut butter on crackers or celery, applesauce pouches, fresh fruit, cut up veggies, nuts, or popcorn are some of my favorite field snacks. If you do go lighter on the food or select foods that have lower sodium and potassium then I suggest having a little gatorade or something similar with you to replace electrolytes and calories. I like using gatorade powder because I find it easier to control quantity and can add just a little to a large bottle of water plus it tastes less sweet then bottles of gatorade.

AnnPT77

Maybe he won't agree with me, but I'm kind of hoping @NovusDies will come along and have some thoughts about this thread . . . ?

NovusDies

It sounds like you are trying to "jump to the end" and that is why you are struggling with consistency. I used to always try to jump to the end thinking I needed to behave like the people I saw around me that maintained a much lower weight. Things like eating healthy and exercise programs were always first on the menu. I could never sustain it because it was too much too quick.

It is true that the more you have to lose the more you should probably change. I like to say that weight loss is not my primary goal. My primary goal is to lose the habits and mindset of the person who gained it.

What if instead of just working at chipping away at your weight each day you take the same approach to chipping away at your habits? Allow yourself to start at the beginning and just eat within your calorie goal. Do not burden yourself with anything more than you absolutely need right now. You can eat whatever you want just stay within your calorie deficit. You only should be doing exercise that you really enjoy doing for now.

When you start feeling comfortable it is time to push to the next change which would probably be making sure your macro distribution is good and working on formalizing a plan for your fitness goals.

Remember that none of this will happen overnight so pushing yourself to be uncomfortable is a good thing. Shoving yourself into being miserable is not sustainable.

At your heaviest I assume you had 75 pounds to lose or really close to it. There is a really good group of "Larger Losers" assembled with a lot of information about a sensible approach for imperfect people to achieve their goals. It is for anyone who is starting or has started with 75 pounds or more to lose. It is also for anyone who has lost that much or more and wish to come by and share their experiences.

ETA:

Link to Larger Losers:
https://community.myfitnesspal.com/en/group/133315-larger-losers