the TRUTH about weightloss
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1. Inches/numbers are more important that the scale (I still havent accepted this, I lost 3% body fat with only losing 5 lbs, from what I understand this is unbelievable, my trainer couldnt believe the numbers)
2. I will always have issues with food and bring it back to my mother, but that doesnt mean I get to ignore them or use them as an excuse
3. Sometimes (like now, being pregnant) you have to put a hold on your weight issues and do what is best for your overall health. Although you have to not allow #2 to become your excuse to let it all go.
4. Taking care of yourself takes time.
5. Finding a balance in allowing your loved ones to have a say in your journey - ("honey are you sure you should eat that") - without getting offended or hurt that they are trying to help you.0 -
progress is never in a straight line
go by tape measure rather than scale.
take pictures every month to see overall progress despite the bumps in that progress (about every 3 or 4 months it shows)
changing exercise routine every 8 to 12 weeks to keep motivated and make better progress (assuming trying to maintain muscle)
slowly increase intake of food as fitness level improves (strength training)
track everything carefully and refer to notes to make small changes if stalled
embrace each success no matter how small rather than look at negatives
think body fat% decrease rather than overall weight loss once within range for height0 -
5. It's really ok to feel hungry and not eat.
Yes! Good one!0 -
Not everyone is genetically programmed to have a six-pack or an awesome back or fabulous legs; but we are all programmed to be healthy.
I have to always keep that in mind so I don't shoot down my progress because the person next to me looks better.0 -
It's interesting to me that so many people say no food is bad food, and that fast food is not the enemy, and other stuff like that. To me, it's important to eat nutritious food. Or else, I'd have a very hard time keeping to a low calorie count.
Every food contains nutrients. Some have more than others, and there are many cross-overs in terms of micro-nutrients. Eating a variety of food is good, but no single food item is bad when thinking in the context of your overall diet as a whole.0 -
5. It's really ok to feel hungry and not eat.
Yes! Good one!
I have to disagree with this one. Being hungry isn't necessary.0 -
1. Losing weight is easy. Maintenance is a b*tch
1st corollary: It's never too early to begin cultivating a good maintenance mindset, along with the skill set you'll need to be successful long term.
You'll need to settle into a sustainable exercise routine at some point anyway - at least as far as the amount of time you're willing to devote to it is concerned. And you'll have to learn to "eat normal" at some point anyway, and conditioning yourself to normal sized servings is a really tedious process if you're used to having a lot of super-sized variety in your diet. It's best to face both issues early in your diet when your enthusiasm and resolve are at their highest. The transition to maintenance will be a lot easier if you do.
With this, I agree. This is my mindset. I don't want to lose weight just to gain it back and have to lose it again. It is for this reason that I chose to spend time maintaining my weight without logging or weighing food. Learning to eat the correct amount of food is essential to lifelong maintenance.0 -
This has been a most enjoyable thread and has really got me thinking. Thank you
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I always imagined I'd be happy with my body if I could go back to the way I looked in high school. My older, fatter self was always mad at my 15 year old self for not appreciating how good I thought (in hindsight) I looked back then. Now, despite my having lost all the weight and being back in high-school shape again, fitting all those clothes I'd never dreamed I'd wear again, I still have all the exact same old insecurities I did when I was 15! I was really disappointed as I was expecting everything to be wonderful once I reached my goal.
I've had to learn that, while my size may change, my shape will always stay roughly the same. Just because I've lost weight does not mean I'm supposed to automatically look like a celebrity or a model, I'll just look like a slimmer version of me - and I'm starting to learn that that is ok. The main lesson I guess I'm learning now is that confidence is not something you can gain just by losing weight (although it can definitely help), it's more like a choice you consciously decide to make.0 -
great thread, for the most part.0
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Even "normal" people have to watch what they eat.0
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One more thing from me. Probably the most important thing. Never give up. You will have slip-ups. You will be upset at yourself at times. You may be discouraged. But, really, the key for me has been to just don't give up. Just keep on plugging away, even if you slip a little. You may tumble. Just catch yourself. Don't let yourself fall down that hill. Start climbing again. Every triumph, even after a failure ... maybe especially after a failure ... is important.0
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5. It's really ok to feel hungry and not eat.
Yes! Good one!
I have to disagree with this one. Being hungry isn't necessary.
Honestly, with me, when I've lost weight, it's been when I was hungry. It's probably different with different people.0 -
5. It's really ok to feel hungry and not eat.
Yes! Good one!
I have to disagree with this one. Being hungry isn't necessary.
Honestly, with me, when I've lost weight, it's been when I was hungry. It's probably different with different people.
One thing I've discovered is that there's a difference between "I'm hungry" and "I really want to eat something right now". :bigsmile:0 -
I really like your post!!!0
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bump0
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5. It's really ok to feel hungry and not eat.
Yes! Good one!
I have to disagree with this one. Being hungry isn't necessary.
Honestly, with me, when I've lost weight, it's been when I was hungry. It's probably different with different people.
One thing I've discovered is that there's a difference between "I'm hungry" and "I really want to eat something right now". :bigsmile:
I just know what my belly tells me.
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1. I love working out
2. I hate the scale (it's not coming off right now)
3. You will want to quit more than keep going!0 -
It's all just math.
When people stumble, it's because they're doing the math wrong.
Wishful thinking leads to bad math.
For my quote in my profile, I wrote: "Losing weight is easy math and hard work."
For me, the numbers don't lie. The numbers point the way to correct choices. I'm still working on the macro part of it, but I'm happy with the math I've done so far and the hard work is following behind.
The only math I enjoy is calorie counting and knitting measurements.
Whats your formula? Heres mine. Tell me if im wrong.
2900 calorie burn minimum.
1300 calorie intake limit.
2900 (burn) - 1300 (intake) = 1600 (actual burn after intake)
1600 calorie burn = 1/2 pound burned
This is what im following so far. Never really reached this but im trying. (not far either)0 -
One thing I've discovered is that there's a difference between "I'm hungry" and "I really want to eat something right now". :bigsmile:
Yep.
I'm with ya.0 -
My truth: you can't out train a bad diet.0
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It's all just math.
When people stumble, it's because they're doing the math wrong.
Wishful thinking leads to bad math.
For my quote in my profile, I wrote: "Losing weight is easy math and hard work."
For me, the numbers don't lie. The numbers point the way to correct choices. I'm still working on the macro part of it, but I'm happy with the math I've done so far and the hard work is following behind.
The only math I enjoy is calorie counting and knitting measurements.
Whats your formula? Heres mine. Tell me if im wrong.
2900 calorie burn minimum.
1300 calorie intake limit.
2900 (burn) - 1300 (intake) = 1600 (actual burn after intake)
1600 calorie burn = 1/2 pound burned
This is what im following so far. Never really reached this but im trying. (not far either)
I used the calculator at 1percentedge.com and played around with the numbers by trial and error.0 -
The truth about obesity is what people don't want to hear.
It is NOT genetic.
It is NOT because you exercise too little.
It is because your hunger-satiety systems (yeah, in the brain) have been thrown off by seductive advertising and well meaning parents who stuff their kids and people who think the way to a good time is to eat.
The bad news is that this effects your stomach and when it comes to close to being empty, it sends off signals that your brain has learned to process as "Hey! Let's eat!"
The good news is that your system can be reset.
For the record, all commercial diet programs fail long-term (5 years out) as do most personal diet programs.
And you can exercise like a demon and lose weight, but when you stop it comes back. Now, I like to exercise, but I don't to think that I HAVE to exercise as the only way to lose weight.
Recognize that the fitness (read:weight loss) industry, and all the commercial diet schemes out there make billions and billions of dollars every year.
And they make it off YOUR pain and suffering.
So how do you fix it?
First, you have to get your stomach to behave. Reduce the serving size at every meal you have. Eat five times a day if you want, but don't gorge your stomach. Over time, the effective volume of your stomach will diminish and you WILL notice a difference.
As part of the same program, you have to recognize what hunger is. It is NOT your stomach needing calories. It is a combination of signals from your stomach saying it is not full, and a maladaptive neurological link that associates those sensation with anxiety and the urge to eat.
You might consider skipping breakfast completely, and eating your first meal of the day at 11 am.
Get used to being a little hungry. Maybe even skip a meal if you are busy on a project.
This is the approach that should be tried FIRST, and if you stick to it you will definitely notice a difference. You do not necessarily need to count calories. Your body in the "lean" state should steer you to the right foods to eat. And you do not necessarily need to exercise, though it is beneficial for you to do so for other reasons.
Don't kid yourself. You ALREADY have the metabolism of a naturally thin person. YOU can easily be one of those naturally thin people.
But first you have to realize that obesity is a psychological problem, helped along by our society and compounded by an uncooperative stomach.
But, of course, no one will tell you this because there is no money to be made off it.
But it is true!
Too complicated and too many villains. I am just going to skip breakfast and retrain my stomach that way.0 -
90% of all dieter's regain weight once they "finish" the program. Why? Most programs aren't sustainable.
CONSISTENCY is how one continues to lose weight and also to maintain weight.
Weight loss is due to calorie deficit which can be achieved with or without exercise.
There are tons of diet programs that promise you'll lose weight, but they all have one thing in common..............calorie deficit. And you don't have to pay for that. You just need to track how much you consume.
A.C.E. Certified Personal/Group FitnessTrainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition0 -
1. you don't go on a diet....you change the way you eat and they way you view food0
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The only willpower I can exercise long-term is during my first meal of the day: Either I'll choose to eat something that will reduce my hunger and cravings for the rest of the day, or I'll overeat all day long.0
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1. It take a long time at the beginning! I worked out for over a month before losing the first 2 lbs.
2. Make sure to eat enough! And eat back those exercise calories. Not doing so can lead to some unpleasant side effects! I'm happy with my loss, but have slowed it down a bit, to eat more and lose slower. :-)
3. Dedication and will power!
4. On the flip side, it is okay to have that holiday cookie or piece of pie. Stay within your calories and no worries. Even going over, it's OK! That's something that took me a long time to learn!0 -
5. It's really ok to feel hungry and not eat.
Yes! Good one!
I have to disagree with this one. Being hungry isn't necessary.
Honestly, with me, when I've lost weight, it's been when I was hungry. It's probably different with different people.
Yeah, it must be. I would have quit long ago if hunger was part of the deal.
Stages of hunger:
1) "I could go for something to eat."
2) "Man, I am getting hungry."
3) "I'm starting to feel dizzy and weak."
4) "I'm going to pass out if I don't eat something."
For me, I can go through step 1&2, but if I get there, and it isn't mealtime, then I will have a low-cal snack or wait until mealtime, depending on what I've eaten already, etc. But if I get to #3, then I'm eating something, come hell or high water. I refuse to let myself pass out from hunger. Now that I've been doing this for about 17 months, I have retrained my brain to understood the difference between hunger queues and emotional/mental "cravings."0 -
Bumpity bump bump0
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5. It's really ok to feel hungry and not eat.
Yes! Good one!
I have to disagree with this one. Being hungry isn't necessary.
Honestly, with me, when I've lost weight, it's been when I was hungry. It's probably different with different people.
Yeah, it must be. I would have quit long ago if hunger was part of the deal.
Stages of hunger:
1) "I could go for something to eat."
2) "Man, I am getting hungry."
3) "I'm starting to feel dizzy and weak."
4) "I'm going to pass out if I don't eat something."
For me, I can go through step 1&2, but if I get there, and it isn't mealtime, then I will have a low-cal snack or wait until mealtime, depending on what I've eaten already, etc. But if I get to #3, then I'm eating something, come hell or high water. I refuse to let myself pass out from hunger. Now that I've been doing this for about 17 months, I have retrained my brain to understood the difference between hunger queues and emotional/mental "cravings."
Seems like there's something missing between Step 2 and 3. "I am getting hungry" to "dizzy and weak." Maybe I'm getting hungry is the same as I am hungry. If that's the case, that's where I need to be to lose weight. It's been the case for the entire 32 pounds I've lost. Again, it's what my belly tells me. And, that's where I need to allow myself to be. Some days, I don't feel that way. On those days, I eat more and don't have a calorie deficit. And, I don't lose weight. I lost 6 pounds in less than a week when I had the flu last year. I wasn't hungry then because I was sick. After I got better, I kept off the weight, went back to what I was doing before, and I'm back to "when I feel hungry, I'm losing weight." If I get dizzy and weak, yeah, I'll eat something.0
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