does a short term rapid weight loss plan help with motivation?

cherys

Hi,
I am feeling really demoralised about my weight. A friend sent me a photo of the two of us together and I was literally twice her size. I looked like a walrus that might eat her.

I am 'only' 15lb over a healthy BMI weight and 30lb in total over my healthy weight which I maintained for years without dieting. But a very sedentary life style and overeating has got me here.

I'm thinking of doing a very intense low calorie keto for two weeks, just to see the difference it makes and get that motivation push. But I've read so much about crash dieters putting on even more weight afterwards. I don't know what to do for the best. Right now I feel so down about my weight, I don't know where to begin.

Machka9

Put your current numbers into MFP
Select sedentary as your activity level
Choose how much you'd like to lose (i.e. 1 lb/week)
MFP will give you the number of calories to eat
Eat those calories!
... also weigh your food with food scale and log every bite.


A few extra things have helped me along the way:

1) Exploring my grocery stores and markets to find delicious, filling low calorie foods. It's amazing what's out there.

2) Exercising as much as possible. Exercise gives me extra calories to work with so that I can have things like pizza now and then. But to keep my sanity and not wear myself out, my exercise quantity varies as does what I do for exercise.
10 Things to Stop Doing If You Want to Exercise
https://www.verywellfit.com/things-to-stop-if-you-want-to-exercise-1231403

3) Eating how I want to eat. This is where everyone is different ... some people prefer to employ fasting, others like high protein diets, some like vegetarian diets, some like to eat 2 or 3 meals a day, others like to graze. Go with what works for you.
Personally, if I had to define what I do, my diet is probably most similar to a Mediterranean diet with a vegetarian lean ... and I'm a grazer. I also have to adjust what I do depending on my cycling events ... they're tricky because I need the fuel without going overboard.


And stick to it for 5 weeks, then reassess how things are going.

Perhaps that will give you somewhere to begin.

PKM0515

@Machka9, great tips! Thanks for sharing these. (Loved the exercise article.)

snowflake954

So, you've hit your moment--it happens to all of us on here. You are in the right place. Get a digital food scale, get your daily calorie goal and start weighing and measuring all your food and drink. You can eat what you'd like, just stay within your daily calorie goal. Move more if you can--even walking is good. Do this for a month and see how it goes. If you're having difficulty come back and ask. Good luck.

Lietchi

Firstly, motivation is overrated. Nobody is motivated all the time during their weight loss journey. The most important part is being consistent, building good habits,... It's like brushing your teeth or washing yourself, nobody is motivated to do that, it's just a habit.

What I find just as satisfying as losing weight, is what I'm doing for my health. Just exercising regularly boosts self confidence. Feeling yourself getting fitter and stronger is very satisfying.

I'm only halfway through my weight loss, but I already feel 10 times better about myself.

Secondly, anyone can go on a strict diet for a few weeks. That's not successful weight loss. Successful weight loss is losing weight and building sustainable habits that will allow you to maintain your weight afterwards. Aside from a lower amount of calories, you shouldn't do anything you can't do for the rest of your life and you should eat in a way you can imagine yourself eating for the rest of your life.

Slow and steady wins the race.

snowflake954

OP--usually most see a quick drop when they start cutting calories. This is water weight, but that will give you the boost you're looking for. Agree completely with Lietchi. Remember he wins who eats the most and still loses.

earlnabby

To answer the question in the title: No. Short term rapid loss tends to de-motivate because that weight comes right back on since much of it is excess water weight, not to mention people usually deprive themselves so much that they binge after the short term period is done.

Start by logging everything you currently eat for a couple of days, then plug in your stats to MFP and see what it gives you for calorie and macro targets to lose 1 lb. a week. You can look at your diary and see what can be cut down on, or cut out, to achieve those targets. You said yourself that you have maintained a healthy weight much of your adult life so you obviously know how to eat well, your lifestyle just changed enough that you need to tweak it.

Speaking of lifestyle, are there things you can do to raise your sedentary back up into something more active? Can you go for more walks? Do you have a bike? Do you have a neighbor who would like to walk to the coffeeshop with you? (but stay away from the high fat, high sugary fancy coffee)

Long term simple changes will help you so much more than a short term big change.

amtyrell

Use the motivation to set yourself up with good habits. Those good habits will serve you well when fickle motivation wanes

TeaBea

cherys wrote: »

Hi,
I am feeling really demoralised about my weight. A friend sent me a photo of the two of us together and I was literally twice her size. I looked like a walrus that might eat her.

I am 'only' 15lb over a healthy BMI weight and 30lb in total over my healthy weight which I maintained for years without dieting. But a very sedentary life style and overeating has got me here.

I'm thinking of doing a very intense low calorie keto for two weeks, just to see the difference it makes and get that motivation push. But I've read so much about crash dieters putting on even more weight afterwards. I don't know what to do for the best. Right now I feel so down about my weight, I don't know where to begin.

Rebound................

Losing weight is just the first step, a "very intense," very restrictive diet won't teach you good habits for the future.

If low carb is a temporary thing, the water weight is going to come flooding back once you start eating carbs again. So if gaining several pounds overnite is not something you can deal with, don't do low carb.

As others have said, be more active. I'm one that won't walk outdoors if the weather is bad....excuses, excuses. But I found a way to walk indoors year round (Jessica Smith TV). There are tons of exercise videos on YouTube. Start by doing something, anything for 10 minutes a day. Keep trying new videos. Find something you like and build a healthy habit.

kshama2001

cherys wrote: »

Hi,
I am feeling really demoralised about my weight. A friend sent me a photo of the two of us together and I was literally twice her size. I looked like a walrus that might eat her.

I am 'only' 15lb over a healthy BMI weight and 30lb in total over my healthy weight which I maintained for years without dieting. But a very sedentary life style and overeating has got me here.

I'm thinking of doing a very intense low calorie keto for two weeks, just to see the difference it makes and get that motivation push. But I've read so much about crash dieters putting on even more weight afterwards. I don't know what to do for the best. Right now I feel so down about my weight, I don't know where to begin.

You sound somewhat depressed. Regular exercise is crucial for my mental health, and I make it a priority to increased exercise in times of increased stress. Exercise calories make creating a calorie deficit doable for me.

Rapid weight loss often leads to gaining back the weight plus more.

cherys

Thank you all for your comments. There's some really useful advice here.
@kshama2001 You're right I am fighting depression a bit at the moment. I have a foot injury which means I can't walk far and I usually walk every day. At the moment it's more like 1k steps instead of 10k steps and has been for two and a half months. I know I should do some floor work callisthenics instead but...low motivation. I'd rather be out in the fresh air climbing hills. I really need to just get on with it.

kshama2001

cherys wrote: »

Thank you all for your comments. There's some really useful advice here.
@kshama2001 You're right I am fighting depression a bit at the moment. I have a foot injury which means I can't walk far and I usually walk every day. At the moment it's more like 1k steps instead of 10k steps and has been for two and a half months. I know I should do some floor work callisthenics instead but...low motivation. I'd rather be out in the fresh air climbing hills. I really need to just get on with it.

On dry days I'm out hiking. On rainy days I do yoga or strength train

cherys

Thank you. That is a GREAT hug @kshama2001

ReenieHJ

Quick weight loss was always my go-to motivator every time I wanted to lose weight. And why not? With the hundreds of diet ads promising so much so fast, it had to be good.
Wrong. It always brought me back to the beginning with my weight struggles because it simply wasn't sustainable for more than a few days. After having gained and lost the same 50-100 lbs. through out my life, I finally figured going slow an steady wins the race. Sounds corny but very true.
In agreement with everyone else on this.....log in your calorie goals, a slow weight loss goal and see what it tells you to do. It's been a life changer for me and very nice having it all right in front of me to see what I need to tweak. I understand it can get depressing not feeling great about oneself; I let my weight define who I was for most of my life. As someone else suggested, give yourself a few weeks using MFP and see how it goes. Then re-evaluate. And Good Luck!!!

GeminiLady159

does a short term rapid weight loss plan help with motivation? yes. yes it does. maybe it’s got lots of other issues with it, but the initial win is motivating for lots of us.

I’m ready for all your “disagrees” so go for it y’all.

Just speaking for myself: Yes, motivating.

PAV8888

GeminiLady159 wrote: »

does a short term rapid weight loss plan help with motivation? yes. yes it does. maybe it’s got lots of other issues with it, but the initial win is motivating for lots of us.
.... Yes, motivating.

Sure. Motivating. Of course it is "motivating". You're flying.

Till the unsustainable choices (speed of loss, restrictions, type and length of exercise) end in a crash. (are these the issues you're talking about?)

Motivation might have been sufficient to carry me through the first 11 months; but, it would not have gotten me through the 5.2 years that followed. And it will NOT get me, but itself, through the next five years.

Self knowledge, habits, processes, a willingness to stay in the game... they MIGHT.

GeminiLady159

PAV8888 wrote: »

GeminiLady159 wrote: »

does a short term rapid weight loss plan help with motivation? yes. yes it does. maybe it’s got lots of other issues with it, but the initial win is motivating for lots of us.
.... Yes, motivating.

Sure. Motivating. Of course it is "motivating". You're flying.

Till the unsustainable choices (speed of loss, restrictions, type and length of exercise) end in a crash. (are these the issues you're talking about?)

Motivation might have been sufficient to carry me through the first 11 months; but, it would not have gotten me through the 5.2 years that followed. And it will NOT get me, but itself, through the next five years.

Self knowledge, habits, processes, a willingness to stay in the game... they MIGHT.

I totally agree- but the question was about "short-term" which to me is that initial kick off that can get you going and motivate. I don't consider 5 years nor even 11 months short term. And yeah the issues come up with the medium term and long term- where you have to learn to continue to lose, or maintain, and usually live a new way than before. I still think a short-term (I was thinking a month?) kickstart is super motivating.

slbbw

Short term bursts of "motivation" only work if you have a long term plan in mind. Loss of water weight can be very motivating if you realize that is what it is and do not ascribe moral failing to a temporary increase when you have pizza one night (which can be a wonderfully tasty party of a balanced diet). You are showing signs of some body dismophia. At 30 lbs overweight It is doubtful you are truly twice your friends size. But you are unhappy with your appearance and working to change that is a good goal. I suspect your real goal is to also not get back to your current weight. That part takes a long term plan. Do you have a good idea of what food keep you full vs not. Are you a bread person and want to see what lower carb might do for you for a bit. try these things out, see how they work or do not work. Use it as a way to figure out long term sustainable healthy habit for you. The easier you make it the better chance you will be able to maintain it.

cherys

@sibbw - to be fair, my friend is tiny - really short with delicate tiny bones like a child. So I really did look twice her size, but even if I were my normal healthy weight, it's true I'd look big beside her.

ReenieHJ wrote: »

Quick weight loss was always my go-to motivator every time I wanted to lose weight. And why not? With the hundreds of diet ads promising so much so fast, it had to be good.
Wrong. It always brought me back to the beginning with my weight struggles because it simply wasn't sustainable for more than a few days. After having gained and lost the same 50-100 lbs. through out my life, I finally figured going slow an steady wins the race. Sounds corny but very true.
In agreement with everyone else on this.....log in your calorie goals, a slow weight loss goal and see what it tells you to do. It's been a life changer for me and very nice having it all right in front of me to see what I need to tweak. I understand it can get depressing not feeling great about oneself; I let my weight define who I was for most of my life. As someone else suggested, give yourself a few weeks using MFP and see how it goes. Then re-evaluate. And Good Luck!!!

That's good advice, thank you.

girlwithcurls2

cherys wrote: »

Thank you all for your comments. There's some really useful advice here.
@kshama2001 You're right I am fighting depression a bit at the moment. I have a foot injury which means I can't walk far and I usually walk every day. At the moment it's more like 1k steps instead of 10k steps and has been for two and a half months. I know I should do some floor work callisthenics instead but...low motivation. I'd rather be out in the fresh air climbing hills. I really need to just get on with it.

Maybe if you think of it in terms of getting some kind of fitness in, so that when you are healed, you can get out in the fresh air and you'll be better able to climb those hills. I totally get what you're going through. I try to remember that I may not be able to do my first choice, but if I can do something temporarily, then my go-to activity will not be so hard when I am able to get back to it.

Hugs during your recovery

cherys

Thank you @girlwithcurls2. Today for the first time in weeks, I managed to walk up the hill behind our house. Took the shortest circuit but it was lovely and my foot isn't in agony, so it must be healing.

kshama2001

cherys wrote: »

Thank you @girlwithcurls2. Today for the first time in weeks, I managed to walk up the hill behind our house. Took the shortest circuit but it was lovely and my foot isn't in agony, so it must be healing.

Yay! I had an awesome walk today too