how do people do it?

lucysmommy

I am seriously bad at trying to lose weight - i have plenty motiviation for the first 4weeks and when i dont see the losses i want - i go off the tracks and then i am back at square one

i am 216lbs and 5ft 5in and need to lose about 70lbs - i was wondering how people have lost weight such as calorie amount, exercise regimes etc

i work 12 hrs shifts as a staff nurse in a very busy ward so i am on my feet for about 7hrs of my 12 hrs shifts - i would seriously know how much i burn but on my Days off i dont do much and this is something i need to change as well.

thanks

unnur16

i´ve been off the track so often, but one day i saw this photo and it have help me getting as far as i am now 11 weeks

http://www.google.is/imgres?q=4+weeks+for+me+to+noticed&hl=is&sa=X&tbo=d&rlz=1C1CHMO_enIS470IS470&biw=1366&bih=667&tbm=isch&tbnid=NovEeifjwPsU6M:&imgrefurl=http://bikinibodycountdown.wordpress.com/2012/02/12/quitting/&docid=-Ed0JtpBWUYOZM&imgurl=http://bikinibodycountdown.files.wordpress.com/2012/02/working-out.jpg&w=250&h=375&ei=VYHgUICNOcfX0QWR9oCwAw&zoom=1&iact=rc&dur=2&sig=106905283692134724040&page=1&tbnh=156&tbnw=106&start=0&ndsp=19&ved=1t:429,r:2,s:0,i:89&tx=325&ty=232

ironanimal

What are your expectations in those first 4 weeks?

sunnyside1213

Eat clean, give up processed food and all sodas, get plenty of protein, drink water and lots of it, keep moving even when you are not at work. Most important for me, log everything you eat. Everything. Good luck. :drinker:

VelociMama

Stop expecting changes to happen so quickly. 4 weeks is not long to lose a significant amount of weight. You didn't put on this weight that fast. Don't expect it to come off so fast.

Change your focus from "OMG need to get this fat off now" to "how do I change the way I live so I never have to be at this weight again?"

Mcgrawhaha

i always got off track after a few weeks, but in september, i finally got sick of being fat, and got serious. went from 246 to today, i actually hit ONEderland... 199.8!!! im 5 foot 10, and still have another 25 pounds to go for my goal...

its like quitting smoking, until YOU WANT IT BAD ENOUGH, staying on track isnt going to work. YOU have to want to loose the weight bad enough!!!

you can do it, the question is, how bad do you want it?

as for how to do it, its not rocket science, its calories in vs. calories out... move when you can, walk when you can, BUT ALWAYS LOG, because we underestimate how much we really eat during the day...

dsckrc

diet counts for a LOT! even if you are sooo busy you can't possibly fit in exercise, eating better alone will help you lose weight! good luck and don't give up. results are the best motivation so just wait for it.

if it were easy, everyone would be healthy and fit!

lucysmommy

i expected to lose about 10lbs but given my weight i didnt think that was a lot for 4 weeks x

jzammetti

I was like you - I need that damn scale to move in the beginning to keep me motivated. I did a bad thing to get that - I did the 500 calorie HCG 21 day diet. It is obviously bad for you to eat so few calories, but 21 days of it, I decided, would not wreck my body. I lost 18 pounds in 3 weeks and it gave me the jump start I needed to be patient with the scale. After that I calculated my BMR and TDEE and eat based on those numbers.

I am not advocating such extreme weight loss methods...but I can relate to your frustration. Since changing to TDEE method I have consistently lost weight and am now withn a few pounds of my goal.

You can do this!!

Momma_Grizz

Stop expecting changes to happen so quickly. 4 weeks is not long to lose a significant amount of weight. You didn't put on this weight that fast. Don't expect it to come off so fast.

Change your focus from "OMG need to get this fat off now" to "how do I change the way I live so I never have to be at this weight again?"

^^^This.

Take the timeline off - don't think about the weeks. Take it one day at a time, one choice at a time, one step at a time. I had so much to lose when I first started, I couldn't even think about the long road ahead. I took it in 5 pound increments. I lost the first 5 and then said to myself, yup - I'm going for another 5 and so on and so on..... Don't make it a 'diet', make it a life style change. My favourite mantra (and some of you may groan) ...... It's a journey; not a race.

m_shuman

When you say "I have plenty motiviation for the first 4weeks and when i dont see the losses i want - i go off the tracks and then i am back at square one" How much are you wanting to lose? The best and most sustainable weight loss it slow weight loss that is brought on by lifestyle changes in your eating and exercise habits. I am a personal trainer and I tell my clients to expect 1 LB a week when it comes to weight loss if they follow my plan for them.

I mainly tell them too track their calories and eat clean. Eliminate processed foods which are high in sodium as well as refined sugars and eat enough protein, good carbs, good fats and fiber.

RobynLB

I've heard of people with a lot to lose and trouble making long term changes having success with weight watchers. It's not free, but it's worth it to do something like that for yourself.

supplemama

You have to find something that motivates you. Why do you want to lose weight in the first place? You have to have a strong reason that compels you to exercise regularly and not overeat. What motivates me may not motivate you.

MusicInMyHeart

Stop expecting changes to happen so quickly. 4 weeks is not long to lose a significant amount of weight. You didn't put on this weight that fast. Don't expect it to come off so fast.

Change your focus from "OMG need to get this fat off now" to "how do I change the way I live so I never have to be at this weight again?"

^^^This!

It's about a lifestyle change. That 70+ lbs didn't take four weeks to gain so what makes you think it'll take 4 weeks to shed it all off?

lucysmommy

Thanks for all the replies - going to look at my tdde and bmr numbers and get a starting amount of cals and see where I go from there

BigBigBertha

i´ve been off the track so often, but one day i saw this photo and it have help me getting as far as i am now 11 weeks

http://www.google.is/imgres?q=4+weeks+for+me+to+noticed&hl=is&sa=X&tbo=d&rlz=1C1CHMO_enIS470IS470&biw=1366&bih=667&tbm=isch&tbnid=NovEeifjwPsU6M:&imgrefurl=http://bikinibodycountdown.wordpress.com/2012/02/12/quitting/&docid=-Ed0JtpBWUYOZM&imgurl=http://bikinibodycountdown.files.wordpress.com/2012/02/working-out.jpg&w=250&h=375&ei=VYHgUICNOcfX0QWR9oCwAw&zoom=1&iact=rc&dur=2&sig=106905283692134724040&page=1&tbnh=156&tbnw=106&start=0&ndsp=19&ved=1t:429,r:2,s:0,i:89&tx=325&ty=232

Thanks for that link to the photo... feeling newly motivated! I'll remember '12 weeks' every time I feel like giving up.

TheRealParisLove

Just keep logging every day. Even if you aren't trying to stick to your plan. Even if you are sick. Just keep logging.

This practice will give you the knowledge to make the necessary changes. Don't focus so much on losing quickly the first month, just practice logging everything you eat and every workout you do.

clarkeje1

I work 14 hour shifts a lot so I know how it is to be busy and trying to find time to exercise. You just need to get into a routine and once you stick with it for a few weeks it gets easier. It also helps a lot to have someone to support you. My boyfriend is training for a 5k with me and gets up at 4 am with me several times a week. He has done a great job so far helping to motivate me. Send me a friend request if you feel you could use the support or if you have any more questions just let me know.

seamatt

You have to be ready to do it as well. I have had so many false starts in the past. When I first started I used to get frustrated seeing my friends on here eating chocolate and crisps and still loosing, where I was completely off them.

I learned that I am about excess, and I will never be able to just have one biscuit. I knew I was ready when after 4 weeks I was snack free. If you are the same try to give the 'bad' foods a break from your diet. If you stick it for a month you know you're ready to see it through.

Good luck

lucysmommy

i always got off track after a few weeks, but in september, i finally got sick of being fat, and got serious. went from 246 to today, i actually hit ONEderland... 199.8!!! im 5 foot 10, and still have another 25 pounds to go for my goal...

its like quitting smoking, until YOU WANT IT BAD ENOUGH, staying on track isnt going to work. YOU have to want to loose the weight bad enough!!!

you can do it, the question is, how bad do you want it?

as for how to do it, its not rocket science, its calories in vs. calories out... move when you can, walk when you can, BUT ALWAYS LOG, because we underestimate how much we really eat during the day...

wow you have done amazing

mandapanda001

The keys for me on losing weight was finding a long term goal to look forward to (like my wedding, etc.) and also as far as exercise was to find something that was fun and that I wanted to keep doing and that was Zumba...talk about fun and kept me interested and burns tons and tons of calories for a one hour workout. I would try that! :-) Good luck!

chocl8girl

Well...first of all...stop giving up! You are only giving up on yourself!

Be kind to yourself. It will take time.The weight did not get there in 4 weeks.

Stop putting a timeline on yourself. Weight loss does not work that way, no matter how much you want it to.

Don't look at the big picture. It can be too overwhelming. Set smaller goals, some that aren't even necessarily weight related. Stop drinking soda. Park farther away. Take the stairs. Drink one more cup of water today than yesterday.

Set a goal to lose 5 pounds. However long it takes. Do it. Then, once you do it once, you know you can, so do it again.

It's taken me over 3 years to get to where I am now, and I still am not where I want to be, but I know I will be one day, and it doesn't matter anymore how long it takes, because I won't be going back to where I came from anyway.

Good luck! :flowerforyou:

chinoplata

I have honestly been on my lifestyle for a couple years now and the first year my weight and body fat did not budge. After that weight just started dropping really fast. I have went from 230 lbs to 155 since. I realized that after working out for so long your metabolic rate raises dramatically and lbs just drop. The longer i dieted the more "loose" my diet was.

lucysmommy

You have to be ready to do it as well. I have had so many false starts in the past. When I first started I used to get frustrated seeing my friends on here eating chocolate and crisps and still loosing, where I was completely off them.

I learned that I am about excess, and I will never be able to just have one biscuit. I knew I was ready when after 4 weeks I was snack free. If you are the same try to give the 'bad' foods a break from your diet. If you stick it for a month you know you're ready to see it through.

Good luck

thanks for this

i am not a sweet or chocolate eater - it takeaway and wine for me - time to cut it out - the thing with the wine and takeaway is that i want it and then after it i would have enjoyed something else much better!

elsalily

The keys for me on losing weight was finding a long term goal to look forward to (like my wedding, etc.) and also as far as exercise was to find something that was fun and that I wanted to keep doing and that was Zumba...talk about fun and kept me interested and burns tons and tons of calories for a one hour workout. I would try that! :-) Good luck!

That sounds like a very reasonnable idea to me. You can also try more short term goals if it helps (ie 2 pounds off by the end of january...) But as said before, don't forget to enjoy life

skinnyinnotime

I am seriously bad at trying to lose weight - i have plenty motiviation for the first 4weeks and when i dont see the losses i want - i go off the tracks and then i am back at square one

i am 216lbs and 5ft 5in and need to lose about 70lbs - i was wondering how people have lost weight such as calorie amount, exercise regimes etc

i work 12 hrs shifts as a staff nurse in a very busy ward so i am on my feet for about 7hrs of my 12 hrs shifts - i would seriously know how much i burn but on my Days off i dont do much and this is something i need to change as well.

thanks

You need to be more down to earth with your expectations, what exactly are you hoping to see in just 4 weeks?

Make sure you eat at a sensible calorie deficit and incorporate some workouts into your week. The progress will come, you need patience and determination to stick with it.

elyelyse

- the thing with the wine and takeaway is that i want it and then after it i would have enjoyed something else much better!

Regarding the takeaway: this often happens when we wait until we are really hungry, and then something fattening and fast seems the most appealing. Try to have a healthy snack prepared and ready so you don't get into that mode where you want something fattening RIGHT NOW bc you are so hungry. If you aren't super hungry, you will have more strength to make better decisions.

also, don't worry too much about not having time to exercise, most weight change comes from our food choices. yes activity good for us, but it won't make or break your weight loss success.

cindysho

I agree!

MsDover

For some people (me included) you have to give yourself mini goals... Sometimes if you look at it and say "I have to lose 70+ pounds" it becomes so overwhelming that you can't see how it's possible to attain. I made my goals in increments. This time I only had about 20 pounds to lose so I gave myself 5 pound goals and a non-food reward at the end of each success. I have two pounds to goal now and I'm getting myself all new lingerie when I hit it! A number of years ago I found myself 70 pounds overweight and lost it successfully by giving myself these smaller goals. Kept it off for 5 years before regaining 17 over a two year period. I went back to what worked the first time and it's working again. Portion control.. eat fewer calories than you're burning and you can't fail!

LisaGirlfriend

As everyone else has said, focus on the journey and health, not the numbers on the scale. Take your measurements. A much better way to track how you're doing. Take pictures of yourself and compare as you move along. Lift weights on your days off. New Rules of Lifting for Women is an excellent 'starter' program for lifting for women. So good for you and makes you feel so strong and powerful. Track everything you eat. Drink a ton of water. Cut down on processed food. Don't expect everything to change overnight. Baby steps. Think about where you want to be next New Years... not where you want to be in February. Good luck!!

JesterMFP

Everyone who starts to lose weight has motivation of some sort. You need more than that though, you need determination. You need to accept that it's going to be hard, it's going to be boring, and it's going to take a long time. It might take you a year, it might take even longer (It took me nearly a year to lose my last 55 lbs). When you reach your goal, it will still be hard. You'll still have to put in the work, but without any "results" at all, so you need to find a deeper determination to keep going.

One tip I have - it's not for everyone, but it works for me - is not to make massive changes overnight that you can't sustain long-term. After four weeks, when you're not seeing the results you want, you should be living a lifestyle that it's (relatively) easy to continue. If you are overly restrictive with your diet, then you're likely to want to throw in the towel as soon as your motivation falters. And it will, probably lots of times. Try to build healthier habits that you can continue, even if you're sick of dieting. Start by looking at your calorie intake. It sounds like you have quite an active job, so you should have a reasonable number of calories to play with. Eat what you like, and fit it into your calorie goal. Over time, if you feel you want to make changes to your diet, you can, but make them gradually, so that you're sure you can carry them on. Keep the wine and takeaway if you want to - just fit it into your diet. Or, you may well find that you no longer want them. Personally I still drink wine, but a little less and a little less often. I occasionally have takeaways, but don't find that I fancy it much any more. Once you start paying attention to your calories and macronutrients, you'll find that a lot of it falls into place.

Exercise is definitely recommended, but try to make sure you are doing things that you like, that you can easily make a habit. Exercising on top of a long shift on your feet is definitely do-able; there are lots of people here who manage it, but it can be a bit daunting at first. Don't set yourself up with a regime that will make you burn out within a few weeks. Find something that's fun, or something that you can make very clear goals in. That way, you'll stop looking at exercise as just a way to burn calories, but want to do it for its own sake.

I think the biggest thing for me has been logging. Seeing those numbers makes me make different choices, and pre-logging things I'm craving sometimes makes me change my mind. Not always, but enough to make a difference!