Need lose 30 kg of my weight and new in my fitness pal community

rh4029

Hi there, I’m 45. Should lose 30 kg! And need to exercise!! And don’t have motivation!! Can you guys help me?

eguk

Have you ever exercised before?

Lietchi

There are types of motivation. I presume you have some sort of deeper motivation for wanting to do this? Mine was and is to feel ne about myself and to avoid turning into my mother (so obese that she's out of breath after any little effort, depressed,...)

And then there's the more superficial, enthusiastic type of motivation. That motivation ('feeling like it' or raring to go) isn't what made me lose 30+kg, it's is a finite resource and unreliable.

If I only did things I 'felt like' doing, my life would be in a sorry state 🙂 I would have rotten teeth (I don't particularly 'feel like' brushing my teeth), no one would want to be near me (washing myself or my clothes isn't the most fun thing either), my kitchen would be full of dirty dishes, my house would stink of cat poo/pee, my possessions would have been repossessed (for not paying my bills) etc.

I try to consider exercise or minding what I eat as a task like the ones mentioned above.
It helps if you keep your routine and goals more or less enjoyable: a type of exercise you enjoy doing, at a reasonable frequency (don't aim for 1 hour of exercise each and every day if you are just starting, for example); foods you enjoy, in a reasonable amount (not banning all the foods you like or having a very low calorie goal).

It's okay to skip your exercise occasionally, or perhaps put in a minimal effort instead of a good one from time to time.
Some examples:
- you could say that if its a hard day, you allow yourself the option of stopping your exercise after 15 minuten instead of the full session
- you could allow yourself a maximum number of days (for example 2) in a row to skip exercise

You could also plan for hard days:
- have some easy meals in the freezer/ fridge as a backup option when cooking seems like a giant effort or there isn't enough time
- do food prep in the weekend if you are regularly too busy on week days
- exercise in the morning if it's too hard to fit it in in the evening (or vice versa: do it in the evening if its tricky to fit in in the morning)
- always have your workout clothes ready if you think having to collect them is an extra barrier in starting a workout.
- aim for maintenance calories instead of your weight loss calorie goal on very hard days

Set small intermediate goals and change your habits gradually, don't use motivation as the foundation of your weight-loss 🙂

yirara

Well, we can't give you motivation. It needs to come from inside of you. But think of why you want to lose weight? Did a doctor tell you? What happens if you don't, and do you want the consequence? Do you want to be able to play and run with your grandchildren? Do things with your friends? Just lead a normal life?