The DONT'S of weight loss...
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Don't let other people and do-called friends discourage you by saying ' you look fine as you are, you don't need to lose any weight' when you know yourself that you do.0
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CoffeeNCardio wrote: »
Um.... have you checked the sensitivity on your righteous indignance-o-meter lately? Methinks you need to turn it down.
Putting in the effort to LOSE the weight, by being here, is worthy of a slap on the back. That's what she meant.
And I disagree. It's the equivalent of changing a Facebook profile picture in support of <insert thing here>, i.e. slacktivism. Makes you feel better about having done something without having actually done anything at all. It shouldn't be encouraged.
Looks like one of those thinkers vs. feelers issues.
I opened an account on bodybuilding.com to ask a question in the forums. I did do a session w/a PT and found out I can bench the bar.
But if I don't get over my social anxiety re:working in that part of the gym and actually do the work then it doesn't mean much.
FWIW there are more men that fall under the (T) thinker designation. I'm INTP and only share that with roughly 1% of women.0 -
You really should read into some nursing theories about health promotion and the health belief model (the relationship of a person's health beliefs and their subsequent health behaviors). Any change -even smaller ones- that a person is willing to make is better than no change at all. (PS: Thanks for making me go and review some of my notes on this subject -I really needed the refresher).
Back to the original topic...- Don't exclude the foods you love. Find ways to make them fit into your day. But...
- Don't forget that nutrition is also important. You can eat 2000 calories in Twinkies and run a higher risk for nutritional deficiencies than if you ate 2000 calories in a variety of foods (with 1-2 Twinkies thrown in also).
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While I agree that nobody but yourself can motivate you to do something.. I think you're setting yourself up for failure if you're not 100% committed to making a lifestyle change when you decide to lose weight. It took me months between the 'I really want to lose weight' and 'I'm ready to do this' steps, personally..0 -
kommodevaran wrote: »Don't eat food you don't like.
Don't be afraid of the scale. Weigh yourself regularly.
Don't think CICO doesn't apply to you. It does.
Don't try to change everything at once. You can't.
Don't believe anything from anybody who wants to sell you something.
Don't postpone living and enjoying life till you hit goal weight.
When you enter maintenance, don't stop doing what made you lose (except adjust to fit new calorie needs).
Don't make things harder than necessary.
Don't focus solely on weight goals; have behavioral goals.
If you like foods that damage yourself, it's better not to eat them.
Even if you like.
The better choice for me is: follow a plan. A realistic reasonable plan.
And this plan has to be in accord to day-living.
Also, dont shift from diet to diet, stick to the plan.0 -
Don't wait to find the "perfect" diet, weightlifting, or exercise regimen before you start out. Eat less and move more is both extremely simple and infinitely complicated. Learn what works for you. Not what a book/blog/salesman/friend insists upon.
Don't ignore your body. Its perfectly fine to feel the burn but sharp pains should always be heeded as giant warning signals.
Don't remain ignorant of your "triggers" that revert you to a calorie inhaling couch ogre. For example I don't stress eat but I like to stress avoid the sun and hide in my apartment. Certain foods from my childhood are hard to ignore (Cheese flavored chips and rice krispie bars).
Don't forget to smile. I dare you to grin like a toddler for ten seconds. I bet you will feel happier (and maybe a little silly).0 -
Don't do a master cleanse!0
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Don't be scared of the red numbers!
Don't think you need to join a gym to workout effectively.
Don't set date or event deadlines for goals.0 -
Don't tie your self-worth up in your weight. Weight is not a character trait. You are a valuable person right now, exactly as you are. That person deserves to be loved, and taken care of, by you.
Once you get your head around the concept that by taking care of your body you are taking care of yourself, and that you deserve that, it gets a lot easier.0 -
nikkithefatmodel wrote: »Don't weight everyday
Why not weigh every day? Some people like having the data.
I totally get this and everyone should do what is right for THEM. However, I would like to point out that some of us who struggle with obsessive behavior can let the numbers govern our mood. I try desperately to weigh myself only once a week but have been weighing daily because I can't control myself and have spent a couple days severely down in the dumps because of it. I will have my family hide the scale for awhile until the compulsion passes. I don't even need the scale to tell me if I have gained or lost because I am female and my butt and jeans keep me posted lol.0 -
Don't forget CICO
Don't keep tempting foods available
Don't forget that no matter how healthy your diet if you overeat calories, you'll gain weight
Don't eat like a bigger person if you are smaller, eat according to your own calorie needs
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If you are 5'3" do not attempt to match your 6'4" hubby in food intake.
Don't complicate easy things
Don't kid yourself if you are not loosing you ARE eating to much for your body to lose weight accept it as fact and eat LESS , saves weeks of going in circles denying the facts, because physics and basic math.
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CoffeeNCardio wrote: »Granted, this doesn't apply to everybody, so @SeanNJ may have had a different experience. Can't expect everyone to feel the same.
I'd say this probably sums it up best, and I'll make one more attempt to clarify so that I can cease hijacking the thread.
ncbi.nlm.nih.gov/pmc/articles/PMC4273613/
It's long, and I don't expect you to read the whole thing, but basically it describes different responses to both positive and negative stimuli. In this case, the stimuli would be the positive or negative reinforcement. From my personal experience (which makes me a bit of a hypocrite since I generally despise using personal anecdotes as a basis for argument), I find that positive feedback to merely suggesting a proposed course of action can be counterproductive to actually undertaking it. To reference my previous piano example, if I were to mention to a friend that I would like to learn to play the piano and that friend responded with effusive praise for my future keyboard prowess, then that interaction can produce a dopamine rush similar to the actual accomplishment of learning to play without doing anything. In more general terms, you can equate it to the "drama king/queen" who may genuinely believe they want to accomplish something, but upon further retrospection, it's apparent that the attention they received for proposing it was sufficient to satiate their need.
I've heard it said, and I wish I could remember where because I'd credit it properly, that the best way for some people to follow through on something is to not tell anyone what they're doing. While some would consider the public pronouncement of a goal a means of providing motivation or accountability, others use it simply as confirmation that their idea was a good one and the implementation becomes an afterthought. I am prone to the latter, hence why I try to temper the amount of positive reinforcement I provide to others when the "accomplishment" is incidental to the actual goal.
Anyway, hope that explains it a little better.
@SeanNJ I read stuff like this all the time back when doing my MPH. And I believe you've exactly made my point above! Works for some, not for all. So...awesome! We agree.0 -
Don't do the latest, most popular "bandwagon" diet just because everyone else is doing it or someone what thinks you should. This is yor life, not theirs.
Don't do anything you're not willing to keep up long term.
Don't let anyone else define what your goals should be. We can't all be or want to be a size zero. The only exception should be if that someone else is a doctor trying to prevent or treat something potential fatal, like diabetes or heart disease.
Don't think you're not a valuable person until you reach your goal. You deserve to reach your goals in life. Believe you are worthy of all goodness and joy you have coming your way
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Don't freak out when your weight loss slows down.0
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Don't be dishonest with yourself - face your mistakes and work on improving.
Don't be afraid to ask for help.
Don't take crap from anyone - not on the food you choose to eat, the exercise you choose to do, or the amount of weight you choose to lose (unless you're being unhealthy - that's not crap they're handing out. That's concern).
Don't major in the minors (let perfect be the enemy of good, overthink it, yada).0 -
Don't compare yourself to others. You will not lose weight at the same pace as someone else and measuring your success against someone else will set you up for disappointment.0
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Don't let anyone belittle your exercise of choice.0
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Don't be surprised after the excitement of your early weightloss successes; when all your friends and families eyes glaze over at the very mention of the words 'calorie allowance'...0
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