Overwhelmed
ebermudez966
Posts: 13 Member
Just found out I'm diabetic but my doctor told me if I lose weight I can reverse it and possibly get off meds. I'm overwhelmed by the amount of weight I need to lose. To boot I have PCOS but I'm going to try to hardest before I go to the gastric bypas route. I need to lose 130 lbs and can definitely use some positive feedback and tips.
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Replies
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Get a food scale - it makes this place rock.
Take it slow. Starving myself made me binge the next day.
I opened my diary and I feel it holds me accountable.
I know no one looks, but just knowing they could....
Protein and fiber - your friends.
Cheat days were the most horrific idea anyone ever gave me. Waste.6 -
I am about 110 down so far, and what's worked for me:
1. I plan my meals a day or more ahead of time and pre-log them, then I use the kitchen scale to weigh out portions I already chose. Makes the whole calorie counting easy, and it means I never get to dinner and find out I don't have enough calories left. As a bonus it makes planning grocery trips easier too.
2. I don't make any changes now that I'm not willing to commit to changing forever. As much as possible I want the time I spend losing weight to be practice for the rest of my life.
3. I focus only on the very most important things - for my personal health & fitness goals, those are calories (top priority), exercise (second priority), and protein (third priority). I don't focus on anything else. If I can eat a large serving of ice cream and make my calorie, exercise, and protein goals for the day, I consider this a win, not a loss.10 -
I got the scale and started a low carb diet but am not going crazy because I agree I will bing which is the worst thing I can do. Great tips thank you so much! I will try the dairy too!1
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start here
http://community.myfitnesspal.com/en/discussion/10257474/starting-out-restarting-basics-inside/p1
Best wishes, you can do this!!2 -
Wow Rank that's just amazing!! Thank you so much for the info will definitely take it to heart. How long as it taken you to lose the weight?0
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ebermudez966 wrote: »Wow Rank that's just amazing!! Thank you so much for the info will definitely take it to heart. How long as it taken you to lose the weight?
Since early last summer, so not quite a year yet.3 -
Thanks Queen that's a great post!1
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I'm 30lbs in with 90 to go. You can do this. Focus on smaller goals. Google what happens to your body when you lose just ten pounds. There's your first goal. Then google what happens when you lose 10% of your body weight. These are smaller, more attainable goals that have a wonderful benefit on your health. You keep going from there.
Feel free to add me if you need folks in your support network.
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Thank you so much I would love to add you!0
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Google the Scooby Workshop calculator and plug in your stats. That calculator will give you how many calories you need to eat per day to lose X amount of weight (usually it's about a pound or so).
Then come back here and log your calories. Use that food scale. Go for short goals - 10 pounds, then 20, then 30, etc.
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You can do it......slow and steady is the way to go. I lost 121 pounds (took me 2 yrs 9 months, but I now been maintaining for almost 2 yrs now), if I can do it so can you.
Good luck.
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Omg Serah that is amazing and that's what I want to do lose and maintain. I can lose it but gain it back and then some. It's so inspiring listen to all of your success stories. Thank you!3
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ebermudez966 wrote: »Omg Serah that is amazing and that's what I want to do lose and maintain. I can lose it but gain it back and then some. It's so inspiring listen to all of your success stories. Thank you!
I've done that before, several times. This is the first time I hit my goal weight and kept it off.
How I did it, I ate at reasonable deficit, eating foods I like in moderation making sure I hit my macros and micros. I also exercise.2 -
Just did it and it's a great site. Only thing I had to adjust was my protein and carbs but calories were pretty close. Thank you!Google the Scooby Workshop calculator and plug in your stats. That calculator will give you how many calories you need to eat per day to lose X amount of weight (usually it's about a pound or so).
Then come back here and log your calories. Use that food scale. Go for short goals - 10 pounds, then 20, then 30, etc.
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Exercise is going to be a challenge to start with but I'm sure I can find something I enjoy.ebermudez966 wrote: »Omg Serah that is amazing and that's what I want to do lose and maintain. I can lose it but gain it back and then some. It's so inspiring listen to all of your success stories. Thank you!
I've done that before, several times. This is the first time I hit my goal weight and kept it off.
How I did it, I ate at reasonable deficit, eating foods I like in moderation making sure I hit my macros and micros. I also exercise.
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ebermudez966 wrote: »Exercise is going to be a challenge to start with but I'm sure I can find something I enjoy.ebermudez966 wrote: »Omg Serah that is amazing and that's what I want to do lose and maintain. I can lose it but gain it back and then some. It's so inspiring listen to all of your success stories. Thank you!
I've done that before, several times. This is the first time I hit my goal weight and kept it off.
How I did it, I ate at reasonable deficit, eating foods I like in moderation making sure I hit my macros and micros. I also exercise.
I started off by walking 6 blocks, then a mile, then 2 miles and so and so on and now I walk 7.5 to 8 miles 6 days a week and starting back on strength training tomorrow (I had an injury).
Just start out doing a little bit and work yourself up.1 -
Just walk. A lot of people just start out by walking. That's what I did too. Then I moved up to doing some other sorts of cardio, then I added weights, then I added running, etc. You just add as you get stronger.0
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I bought a fit bit and that will hopefully motivate me to keep moving!0
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ebermudez966 wrote: »I got the scale and started a low carb diet but am not going crazy because I agree I will bing which is the worst thing I can do. Great tips thank you so much! I will try the dairy too!
I have heard a lot of women with PCOS say that reducing carbs was beneficial to them. I don't think there is a particular sweet spot, but that it's all individual. Here's a link to a PCOS group: http://community.myfitnesspal.com/en/group/3070-p-c-o-sis1 -
Also, start slow. Create new habitual behaviors. Eat off smaller plates (9").
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
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You got this. You can totally do it. I've lost 120 pounds in 2 years with another 40 pounds to go, and it is completely doable. You can make huge improvements in your health and maybe even reverse your diabetes (like, if you're now on insulin, weight loss may allow you to stop needing it. Check with your doctor, obviously!).
Everyone's given great tips so far, so I'll try to be brief too:
1. Small changes at first. No need to drastically reduce your food, to suddenly go from say 3000 calories to 1200. Maybe try to cut to just 2000, then maybe 1800, or whatever; basically I'm saying, do not starve yourself.
2. A good way to start small is to cut back on portion size. Normally order a large fry? Order a small fry. Big soda drinker? Commit to drinking one less soda every day. Big snacker? Buy the single serving sizes, or do what I had to do at first, and dump half the box/bag in the trash as soon as you open it. Yes, it is wasteful, but I couldn't trust myself to eat just a little, so I did what I had to do, until I felt comfortable eliminating high-calorie snacks altogether.
3. Experiment with new food. Don't just think this is all about cutting out food. Find new fruits and vegetables and ways of preparing them.
4. Along with that, don't force yourself to eat food you don't like. "Spinach is low calorie, but I hate it. But I'm going to make myself eat it." You won't have success that way. There are so many amazing healthy, low cal foods out there. Experiment, find ones you really enjoy, and eat them. Don't force yourself to eat things you don't like.
5. Start exercising very, very, VERY slowly. Commit to brief walks. If you are really out of shape, just a little bit of exercise will wear you out. You will see improvement quickly, but start slow. If you push too hard, you'll burn out and be discouraged. Commit to a 10 minute walk. Pace your house during commercial breaks on the TV. Park a little farther away at the office and the shops. You can gradually increase over time, but if you push too much too early, you'll be disappointed. You don't go from being completely sedentary and out of shape to regular 90 minute workouts overnight. Build up slowly and be easy on your body, at first.
6. Accept that you will have discomfort. Especially if you're very out of shape, you will experience discomfort. I hate being sweaty, but I still make myself workout until I'm dripping wet, because I know the discomfort won't kill me, and I can always get a shower right afterward. So get comfortable with discomfort. Accept that you might have some aches in your legs or feet. Accept that you will get out of breath and maybe have a stitch in your side. This is all a mind game. A little discomfort is not harmful. Train yourself mentally to take it.
7. Accept that this is a commitment. Cooking at home, weighing food, and fitting in exercise does take time. That means you have to sacrifice something else to make time. Fortunately, you can probably sacrifice television or Facebook time. Once you get established cooking and exercising, you''ll find it's no longer a sacrifice.
8. Show patience and compassion. The most successful way is to do it slowly and steadily. It will take time but the time is going to pass, regardless of whether you're improving your health. If the days are going to go by, you might as well relax and not rush yourself. Also, show compassion. You won't be perfect. You might over eat at a meal, or binge on a snack, or skip a walk. It's okay. Tell yourself, "I made a mistake. But next time, I can do better." No one is ever perfect, so show compassion when you slip up, and persevere. Commit to doing better the very next meal.1 -
Your awesome K that's awesome advise that I will take through journeykthompson601 wrote: »You got this. You can totally do it. I've lost 120 pounds in 2 years with another 40 pounds to go, and it is completely doable. You can make huge improvements in your health and maybe even reverse your diabetes (like, if you're now on insulin, weight loss may allow you to stop needing it. Check with your doctor, obviously!).
Everyone's given great tips so far, so I'll try to be brief too:
1. Small changes at first. No need to drastically reduce your food, to suddenly go from say 3000 calories to 1200. Maybe try to cut to just 2000, then maybe 1800, or whatever; basically I'm saying, do not starve yourself.
2. A good way to start small is to cut back on portion size. Normally order a large fry? Order a small fry. Big soda drinker? Commit to drinking one less soda every day. Big snacker? Buy the single serving sizes, or do what I had to do at first, and dump half the box/bag in the trash as soon as you open it. Yes, it is wasteful, but I couldn't trust myself to eat just a little, so I did what I had to do, until I felt comfortable eliminating high-calorie snacks altogether.
3. Experiment with new food. Don't just think this is all about cutting out food. Find new fruits and vegetables and ways of preparing them.
4. Along with that, don't force yourself to eat food you don't like. "Spinach is low calorie, but I hate it. But I'm going to make myself eat it." You won't have success that way. There are so many amazing healthy, low cal foods out there. Experiment, find ones you really enjoy, and eat them. Don't force yourself to eat things you don't like.
5. Start exercising very, very, VERY slowly. Commit to brief walks. If you are really out of shape, just a little bit of exercise will wear you out. You will see improvement quickly, but start slow. If you push too hard, you'll burn out and be discouraged. Commit to a 10 minute walk. Pace your house during commercial breaks on the TV. Park a little farther away at the office and the shops. You can gradually increase over time, but if you push too much too early, you'll be disappointed. You don't go from being completely sedentary and out of shape to regular 90 minute workouts overnight. Build up slowly and be easy on your body, at first.
6. Accept that you will have discomfort. Especially if you're very out of shape, you will experience discomfort. I hate being sweaty, but I still make myself workout until I'm dripping wet, because I know the discomfort won't kill me, and I can always get a shower right afterward. So get comfortable with discomfort. Accept that you might have some aches in your legs or feet. Accept that you will get out of breath and maybe have a stitch in your side. This is all a mind game. A little discomfort is not harmful. Train yourself mentally to take it.
7. Accept that this is a commitment. Cooking at home, weighing food, and fitting in exercise does take time. That means you have to sacrifice something else to make time. Fortunately, you can probably sacrifice television or Facebook time. Once you get established cooking and exercising, you''ll find it's no longer a sacrifice.
8. Show patience and compassion. The most successful way is to do it slowly and steadily. It will take time but the time is going to pass, regardless of whether you're improving your health. If the days are going to go by, you might as well relax and not rush yourself. Also, show compassion. You won't be perfect. You might over eat at a meal, or binge on a snack, or skip a walk. It's okay. Tell yourself, "I made a mistake. But next time, I can do better." No one is ever perfect, so show compassion when you slip up, and persevere. Commit to doing better the very next meal.
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Just remember: baby steps. The weight didn't come on fast and it's not going to get off fast.
Start with a small calorie cut like 250 per day or so.
For exercise, just start by going for a walk! Once it gets easier, go a little faster or a little farther. Or swimming, biking, elipticalling, whatever you want to do just start slow.
It's a lot easier to make major changes (and make them stick for life) if you do them a small bit at a time.1
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