100 lb + weight loss: how do you stay motivated?
ABetterMe58
Posts: 6
I ultimately want to lose 111lbs. I have set an intermediate goal of 199 by jan 1 2015 because look at the number 111 overwhelms me. I would like to hear from you. What has kept you going for the long term?
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Replies
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i only had 80 to lose starting out, but set small goals, say 20 lbs at time. breaking it up into smaller chunks makes it feel much less daunting. take it one day at a time, focus on the short term as much as possible
just try to focus on the fact that every day you stay within your calorie goal is one less day that you'll have to worry about your weight in the future.
or alternatively, dont think about it at all. try to put it to the back of your mind, i find it makes it much easier to control cravings and whatnot when your busy with other things, and once you get into the groove of things eating becomes a sort of autopilot operation. i eat nearly the same thing everyday so it quite easy to absent mindly stay within my goals0 -
I am also a fan of mini goals. You can set 10-15 lb goals and celebrate hitting them along the way. It makes it easier to stay on track when you goal is smaller and closer than large ones far off in the distance.
Another idea, weight loss can be a frustrating journey and the scale can be your best friend or your worse enemy depending on the day. Setting fitness goals has helped me alot along the way. I personally find meeting my fitness goals more satisfying than seeing the scale go down. Even if thats not the case for you it gives you other goals to be achieving and feeling good about when the scale is just being stubborn.0 -
I wish I could learn to enjoy exercise and use it for motivation. I struggle to make myself exercise. I am joining a gym next month and I hope this will help me because they offer a variety of classes and get more motivated.0
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MINI goals will get you there! slow and steady wins the race. And it helps maintain the weight off!0
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honestly i think it will. lifting weights is a great motivator for me, cardio not so much. i find it just made me feel fat and out of shapeI wish I could learn to enjoy exercise and use it for motivation. I struggle to make myself exercise. I am joining a gym next month and I hope this will help me because they offer a variety of classes and get more motivated.0 -
I thought taking it 11lbs at the time. Losing 11lbs 10x do see sound better than 111!0
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honestly i think it will. lifting weights is a great motivator for me, cardio not so much. i find it just made me feel fat and out of shapeI wish I could learn to enjoy exercise and use it for motivation. I struggle to make myself exercise. I am joining a gym next month and I hope this will help me because they offer a variety of classes and get more motivated.
I hope you find something. Over the last year running has changed me so much (this coming from the girl who never once passed the mile in school and hated running my entire life, until about a year ago). Sometimes when the right thing and the right time come along things just click. MFP is a great place to find some incredibly inspiring friends to lead you along the way.0 -
honestly i think it will. lifting weights is a great motivator for me, cardio not so much. i find it just made me feel fat and out of shape
You sound like my husband. He needs to lose about the same amount of weight as I do but he is gym obsessed. He lifts 5 days a week and if he goes less I can't live with him! He's addicted.0 -
Honestly, I think the more you have to lose, the better off you are. What makes weight loss much easier is when it becomes just part of your routine. If you've got a lot of weight to lose, it's not going to be just a short-term change. You've got loads of time to find what works for you and settle into it, so it becomes second-nature.
You've also got the benefit of having several times when you'll notice big changes, and how massively better you feel. For instance, at one point, I was able to comfortably sit in chairs with arms again, then I was able to do a push up, then I was able to sit in folding chairs without worrying, then I could climb the stairs without getting winded... You'll have a lot of little milestones to celebrate that will keep you motivated.
I know it seems like you're staring down a never-ending path, but you'll get there. Just start walking, and at some point you'll find that you're just enjoying the stroll!
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I agree with the mini goals idea. I have lost 130 lb since 2008 but I NEVER thought I'd lose over 100 lb. Along the way it's always been mini goals of losing 20-30 lb and then resetting my goals when those are achieved. Honestly for me personally...I don't think I would have had as much motivation to even BEGIN if I was focusing on a number like 70, 80, or 100+ because it would just sound too extreme to me and too overwhelming.0
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I also had about 80 to lose in total. I ignored how much I had to lose until just recently when I was trying to think of a target (which remains a range BTW). I just didn't bother thinking about how much I had to go (if you asked me I couldn't have told you), just focused on planning my calories, macros and then planning my meals every day and just getting on with my life.
I've not bothered with exercise beyond trying to walk for an hour every day. Figuring out anything else would just suck the motivation I use for planning meals, but that's just me.
When I reach my "target", I plan on setting some new goals for exercise, but I'll think about that when the time comes.0 -
Even though I'm still a work in progress (I'd like to lose another 10lbs and I'm training for a competition this fall), I was asked to post my own story to my gym's website and here's what I wrote. You may find some of it useful:
Healthy Lifestyle Achievement:
With the guidance, support, classes and facilities available to me, I was able to lose over 200lbs. over the past four years – without surgery, pills or other supplements. Instead of a quick fix, I focused on making small, sustainable changes to my diet and fitness regimen that I could maintain and add-to as time went on. I went from sedentary and physically-challenged (a simple walk around the block was a daunting task) to a physically-active fitness and healthy lifestyle enthusiast.
Story of success:
There were four critical factors in my success: mental, physical, nutrition and support. Had I not taken the time to get my “head straight,” the other physical and nutritional changes would never have been sustainable. The support factor is one many overlook, but it was the game-changer for me. The trainers and other members I met here have become an integral part of my life and have made countless impacts on my journey towards a healthy mind and body. I am sincerely grateful to trainers and coaches for their guidance and expertise. Their impact on my training and approach to fitness has been immense and it’s with their help that I’ve decided to compete in my first fitness competition this fall! When others ask me about my journey, I tell them that it was the most challenging thing I’ve ever done, but the effort pays off in spades. I love the new outlook I have on life and my body as they continue to evolve, and am so appreciative for the path those mentioned have helped me pave.0 -
I am not saying this works for everyone but I am a huge fan of the 25 or 30 min workouts. I can always talk myself into working out by just repeating to myself "its only 3 minutes". I figured out yesterday that in 2014 besides my Sunday rest days I have only missed 5 workouts!!!! That is between Focus T25 and P90x3. I never thought I could workout at home but I am!!!! Good luck!!!0
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I changed how I looked at weight loss. At first, it was all about hitting my goal weight - and that weight seemed absolutely unattainable. So instead, I would aim to lose 20 pounds at a time. As time went by, it wasn't really about hitting goal weight anymore - it was about living a happier, healthier life. I enjoyed how eating better made me feel. I liked how my body looked and felt after exercise. THAT was the goal; weight loss was the side effect.
I've been maintaining my 130+ pound loss for almost two years now and sometimes I'm totally amazed that I've managed it because it just isn't that hard. And the reason it's not hard is because I really changed how I live my life. I changed my priorities. Exercise became not just a habit, but one of the best parts of my day. Eating well became a way of life. I still have days where I don't live up to these new habits, but two things on that - those days are the exception, not the rule; and I simply don't *feel* as good when I deviate from my regular routine.
So, bottom line - instead of focusing on losing 100 pounds, focus on living your life like someone who is 100 pounds thinner. Now that I live like a fit, healthy person, I AM a fit healthy person. I continue the very same habits I used to lose weight, with a bit more wiggle room. I eat great food, I indulge on occasion, I exercise because it's awesome, not because it means I can eat more.
My motivation to lose, and my motivation to maintain, is the same: I live life more fully when I'm fit and active. I enjoy my days more. I have more energy. Everything - seriously, everything - is better now. And it's not better because I'm at my goal weight; my life was nice when I weighed 300 pounds too, and there are many people who are overweight who live wonderful lives. But for me, life is better because my weight was holding me back from experiencing it - physically, emotionally - and now there is very little in the way. So when I have a rough weekend where I eat too much and think of just throwing in the towel and sliding back into bad habits, I think about how it feels to hike for miles with my family...the example I set for my son....the freedom of being able to do anything I set my mind to...how much simpler it is to shop for clothes...that I can look myself in the mirror and, flaws and all, be really fricking proud of what I've accomplished.
That's my motivation. It's not the number on the scale, it's the adventures I get to have now that I'm not letting my body and mind hold me back.I wish I could learn to enjoy exercise and use it for motivation. I struggle to make myself exercise. I am joining a gym next month and I hope this will help me because they offer a variety of classes and get more motivated.
Joining a gym for me was life changing. I love classes and I love lifting. It's a rare day when I have to make myself exercise (though those days absolutely do happen! Once I get there and get going, it's fine. And if it's not, it's only an hour!)
Best of luck to you 0 -
I had around 100 lbs to lose and I broke it up into chunks. I'm setting goals to lose 10% at a time. This is much more manageable for me. After I reach each of these mini goals instead of just jumping into the next goal I take time to celebrate. I post side by side pics of me pre and after weight loss everywhere. When pics are side by side everyone notices. I took myself out for a cheap because I don't have a lot of money spa day, mani and pedi. I ate a food I'd been really craving but hadn't allow myself to have and then I jumped back in to the weight loss fray. On to the next goal and healthier lifestyle. You can do this
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Honestly, I think the more you have to lose, the better off you are. What makes weight loss much easier is when it becomes just part of your routine. If you've got a lot of weight to lose, it's not going to be just a short-term change. You've got loads of time to find what works for you and settle into it, so it becomes second-nature.
You've also got the benefit of having several times when you'll notice big changes, and how massively better you feel. For instance, at one point, I was able to comfortably sit in chairs with arms again, then I was able to do a push up, then I was able to sit in folding chairs without worrying, then I could climb the stairs without getting winded... You'll have a lot of little milestones to celebrate that will keep you motivated.
I know it seems like you're staring down a never-ending path, but you'll get there. Just start walking, and at some point you'll find that you're just enjoying the stroll!
Definitely this^. There is comfort in having time/patience to play with what works for you and what doesn't, and have the time to develop new habits knowing that this is a long-term commitment.0 -
Definitely mini goals. For me I started with my first five pounds and then moved to 10. I'd lost weight a couple years ago so set a target to get back to that same weight level and then to move beyond it. 10 more pounds and I would weigh the same I was at in 2005. That was a big one for me.
Your battle starts in your mind. I had to get myself alone and tear down all the excuses and the barriers I'd built up in my head. Plus I had to reign in my rogue stomach since it had become a spoiled, petulant child because I indulged it every time it made even the slightest little demand.
My knees were killing me and I knew if I didn't change I was going to need replacement surgery. In the end though (I'm 49) I used the motivation that if I didn't change I was going to die sooner than I wanted.
The gym can be your friend but I know exactly what you mean about the motivation to go. The problem might be you're likely where you are now somewhat reluctantly. Kind of like being up extra early to do something but you'd much rather still be sleeping and you're hypothetically standing right next to your bed and it's calling you to lay back down.
That's a great start, but now you have to begin the fight of WANTING to begin the painful process of denying your body it's urges and temptations and start doing the right thing for you.
Soon you'll see that one pound becomes two, then four, etc. One day you'll be at a 10 lb loss and feel good about yourself and have the confidence to realize "I CAN DO THIS..."
Because you can. 0 -
I want to get to about 190lbs, which from my original start weight was 117lbs. Of course, if I look at 117...well that's when I struggle. So I try really hard to not think about it. Smaller goals along the way. I try to focus on ten pound chunks. I made a point based system for myself and I wont let myself spend money on clothes or shoes or books or tattoos until I earn enough points for it. That way it feels like a game. It's been about three weeks since I've been back using MFP and back on a routine. It's starting to feel like normal.
The important thing to focus on is one foot in front of the other. Step by step and it becomes a habit eventually.0 -
yeah delete that goal of 111 lbs. Do 20lbs chunks. Much easier.0
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i did mini goals as well, but one thing that keeps me going was/is, every day that i eat healthier, exercise, make better choices for myself, is better than not. also, I reveled in every pound lost, cause if I never lost another pound, well, at least i wasn't 1 pound heavier.
Cause here's a news flash for you, once you lose the 100 el bees. you gotta then work on maintaining your goal weight, thats when the real work begins, for the rest of your life.0 -
Slow and steady wins the race. My ultimate goal is 120 pounds. I'm 2/3 of the way there and it's taken me over 2 years to get here. Do I wish I was losing faster? Absolutely! Who wouldn't! However, am I upset that I'm losing slowly? Not for a minute! My life has changed dramatically even not being at goal. the moral is, don't be in a rush and celebrate every success no matter how big or small.
Make small goals and make them easily attainable and measurable so you don't get frustrated trying to hit them. One of my biggest pieces of advice is to not make your goals scale-related. Often times, we cannot control what the number on the scale is, no matter what we do. Salt consumption, food in our bellies, our monthly cycle, etc. all play a part in what the scale says. Not seeing the number you want can lead to frustration and frustration can lead to quitting, so don't put yourself through that! Instead make goals like journaling everything you eat for a month; exercising 20 minutes a day for 5 days a week for a month; weighing/measuring all your portions; etc. those are much easier to control than the scale, you will see more consistent successes and if you focus on healthy goals, the number on the scale will follow!
Be patient with yourself!!! You didn't gain weight over night and you won't lose it that way either. The sooner you come to that understanding, the less frustration you will have. Your weight loss graph will likely look like a roller coaster by the time you get to goal. The week to week fluctuations don't matter, it's the overall trend of the line that you should pay attention to.
Life isn't the Biggest Loser and you won't lose 5-10 pounds a week. You will likely even gain some weeks! That is life and it happens to all of us. If you want to lose weight and maintain the loss, whatever you do will have to be for the rest of your life. Don't do anything to lose weight that you aren't willing to do for the rest of your life. In life, there are celebrations, nights out, unexpected meals where you can't control the menu and a myriad of other road blocks. Learning how to get through those situations, while still enjoying yourself is critical. One night off plan does not mean you screwed up your diet and you are a lost cause. Just enjoy the night, or day, or meal, or whatever, and then move on! Like I said before - one night didn't cause you to gain all your weight and one night won't ruin all of your efforts. It's the PATTERN of behavior that counts.
Finally, motivation waxes and wanes. What will get you through to goal is persistence. Don't count on motivation. Set your mind to it and be persistent. When you have an off day, don't let it ruin everything you've already worked for. Pick yourself up and move on.
Good luck to you! You can do this!0 -
The most I ever had to lose was 80, but once the weight started coming off, that was enough to motivate me to keep going.
I wish I had better motivation for not gaining it back though.0 -
I have a lot to lose (my sw was 355 and my gw is 160) so I have mini goals-be under 300, be under 275 etc0
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Create multiple mini goals such as: loose 5 pounds, loose 15. Once you reach one goal for yourself, you'll be motivated enough to keep going. Also start with small goals such as 5 pounds and once you reach them and step on the scale and see a smaller number you will be so satisfied and thrive to reach your next goal. 0
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I need to lose 160 lbs. I have lost 97 lbs so far. My goal is always to get to the other side of whatever 10th number I am near. If I was 230 the goal was 220 and so forth. The gym and a trainer has changed my life too. I have always been overweight and love to read as my hobbie. I now get up at 5am and I am at the gym 6 days a week. I really don't feel right if I don't go. Even on vacations this year I have checked out the hotel gym and workout. I never would have said that would be me. Honestly, once I get started I don't want to stop, I give it a good hour to hour 1/2 each day. Strength training is the way to go, or it has been for me. I do some cardio but you see major results with strength training. Its not about bulking up but defining what God gave you. Good luck!0
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I ultimately want to lose 111lbs. I have set an intermediate goal of 199 by jan 1 2015 because look at the number 111 overwhelms me. I would like to hear from you. What has kept you going for the long term?
I set my goal higher then what I wanted to reach on this site and just kept working towards it.0 -
It is easy to get disheartened when you look at the big picture. When you challenge yourself just to make it through ONE day with good choices and doing what you want to do, then you can end the day with pride and success, and it motivates you to continue. Just ask yourself if you can finish THIS day and forget about tomorrow for now.0
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I didn't officially set a goal weight. My initial goal was just to get healthy and I was and still am so sure I'll know the perfect weight for me when I get there. No final goal weight set means I can't get disappointed if I don't meet that weight or it takes me longer to get there. I though I'd be ready to start maintaining by now but I'm still in the process of losing. So I just keep trying. Your motivation will be in the clothes being looser, your family and friends noticing (be patient it may take a bit for this to happen) and then soon the surprise you get when you look in the mirror and wonder who that person is looking back at you because you don't recognize them. Walking by a store window and looking around to see who's beside you because the person in that window looks so skinny. Just don't expect this to happen tomorrow. Oh and the clothes shopping for all the things you've always wanted to wear but couldn't. Oh yeah!!!! there is your motivation.
Oh and never give up. You WILL find that you have days you don't want to do this anymore because it's NOT easy and you will think it's just not worth it anymore. This is not I'll just get the weight off and life will be back to normal, this is your new normal and it's going to be a battle for the rest of your life. But you will learn to eat what you like, just not as much. You will learn to enjoy tasting your food instead of just inhaling it. You may get off track sometimes but you can always start again. Never let the holidays get to you, enjoy the day and get back to it the next day.0 -
I am 96lb down and it has been a weird and wacky journey, I honestly have to say I was not the most knowledgable when I first started but I set small goals like many others have mentioned and once I lost the first 2 stones... I was ermmm I can so this and I almost became addicted to the results.
There are always good days/bad days/good weeks/bad weeks but as long as you recognise that the bad times should not be an excuse to quit then you will be fine. Surround yourself with people who support what you are trying to do, Don't rely on the scales alone for progress... pictures and a tape measure should become your friends.
All the best xx0 -
I ultimately want to lose 111lbs. I have set an intermediate goal of 199 by jan 1 2015 because look at the number 111 overwhelms me. I would like to hear from you. What has kept you going for the long term?
My goal is to drop 140lbs I know its a marathon not a sprint. I got to a point in my life where I said I want to do something for me. I also have enjoyed the fact i can shop at regular stores for clothes for the first time in many years rather than the more expensive big and tall places0
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