Trying to get back into it

rollypolly711

So I used this app what feels like a lifetime ago while I was in highschool. Now I'm a mom of two and trying to start the weight loss again. I've tried starting over before but just gave up on it. I really struggle with motivation sometimes. Any tips or things that y'all do to help with motivation loss?

Lietchi

The thing is, motivation is a finite ressource and we won't always have any. The best thing is to focus on building new habits and making sure your approach/strategy requires as little motivation as possible.

That means:
- don't overhaul your diet in one go, just eat smaller portions of your usual foods and make gradual tweaks to your existing diet if necessary
- don't ban all of your favorite (treat) foods, just fit it into your calorie goal. Or even if it doesn't fit into your calorie goal, it's not a disaster to indulge occasionally, as long as you are consistent overall.
- don't force yourself into an 'extreme' exercise regime overnight - start small and increase gradually to a sustainable frequency and focus on exercise you enjoy or at least don't actively dislike (on condition that you are able to exercise of course, it's not necessary for weight loss but is good for your health)
- aim for a sensible rate of loss - the faster you try to lose weight, the less food you'll be able to eat (more risk of hunger and giving up)

snowflake954

As said above, after 8 yrs on here, people often start very gung-ho, full of motivation, cut their calories low (OF COURSE you need to lose that weight as fast as possible), and start to exercise like crazy. They either start a cycle of dieting and binging, or just burn out and disappear. Don't do it.

Start making new habits. Eat the correct portions for you. Use counting calories to learn this--not too much, not too little. If you can, start exercising and pick something you like. This should also become a habit. Walking to start is good and you can build up from there. The gym is a great place, but not all have the funds or the time. When you find yourself missing your exercise and feeling "off" you'll know you've got a good habit down.

It'll just take patience and consistency. If you mess up, get back to it the next day. Enjoy special days with family and friends--learn the strategies to deal with them ( lots of threads on this topic). Don't be afraid to change things if something isn't working anymore, or you aren't happy with it, but do give new things time to work. Read the success threads for inspiration, and take your measurements and keep a weekly journal, because the mirror can lie. A tape measure is reliable. Good luck.

cmriverside

Welcome back.

Log your food. Every day. That will be a good start. If you actually take the time to do it accurately and then take a few minutes each day to reflect on your choices, eventually it will start to click.

rollypolly711

Thank you guys so much for the advise 😌

snowflake954

cmriverside wrote: »

Welcome back.

Log your food. Every day. That will be a good start. If you actually take the time to do it accurately and then take a few minutes each day to reflect on your choices, eventually it will start to click.

I just can't get used to the glass of milk instead of the cat in the weeds.

callsitlikeiseeit

Cliffs Notes of Weight Loss:

• small, sustainable changes
• Understand weight fluctuations are normal. Thinks of a roller coaster, not a steep mountain slope down. Some weeks up, some weeks down. Its the OVERALL TREND that matters
• Learn to weigh your food ON A FOOD SCALE
• Learn how to find ACCURATE DATABASE ENTRIES
• BE ACTIVE - get off your butt and MOVE. Find SOMETHING you enjoy. If your activity is limited, find ways to move that you are ABLE to do
• Deprivation is the key to Binging and falling off the wagon. Learn how to fit your favorite things in regularly. There are no 'bad foods' Just 'bad quantities'.
• One 'bad' day will not undo your deficit.
• You did not gain the weight quickly. You will not lose it quickly. Better to lose it slowly, and KEEP IT OFF, then lose it quick, and gain it all back and more!

Useful Links

https://community.myfitnesspal.com/en/discussion/1234699/logging-accurately-step-by-step-guide/p1

https://community.myfitnesspal.com/en/discussion/1296011/calorie-counting-101/p1


and basically ... all of these


https://community.myfitnesspal.com/en/discussion/10300319/most-helpful-posts-general-health-fitness-and-diet-must-reads#latest