Where do I begin...

pacheco092308 · November 2016

I have never been a thin person, but have always had confidence in my apperance. My weight has gotten out of control and I don't know what to do about it. Well, I know what to do (how to eat correctly and exercise) but just can't seem to find the motivation to actually do it. My biggest problem is I'm always tired and find excuses as to why my health can wait "until tomorrow". Any suggestions on how to break this mindset?

bbhm124 · November 2016

It sounds simple.....but your goe have to have the desire to change .... nobody's going to do it for you...the longer you go the better you'll feel.....GET UP AND GET MOVING...

pacheco092308 · November 2016

@bbhm124 What is a good starting point?

kbmnurse · November 2016

Get your butt out of bed 1 hr earlier and get moving. Simple. Excuses will not promote weight loss.

PoisonDartFrog · November 2016

Don't try to change everything all at once. You get overwhelmed and quit. The "Just for today" method worked well for me. Just for today, I will not eat (any candy bars, etc) and take a 15 minute walk. Start small, but do it every day. Each week, add one small thing or increase the walk, until you have confidence that you will succeed in the small change, then add another. Just for today....no fast food, etc.

pacheco092308 · November 2016

I like that ... "Just for today" thanks!

sbrandt37 · November 2016

Here is what works for me: Do *something* every day.

Make small, sustainable changes. Get some sort of exercise every day. Log every meal, every day. Aim for a modest calorie deficit every day. Try to replace carbs with protein and higher fiber alternatives.

Don't think about the end goal--it is too overwhelming--just celebrate each of the small successes along the way. Each of those meals you log, each of those good eating decisions you make, and each of those exercises you do (even just walking somewhere, or taking stairs instead of an elevator) is a success ... and a gift to yourself. If you keep doing them long enough, they will eventually add up to a big change.

Perseverance is the key. Don't get discouraged. You can do it! Start today. Do one thing that moves you in the right direction. Get up and walk around the block. Eat one more bite of vegetables. Skip dessert. Don't do it because you should--do it because you love yourself and you deserve to feel good!

bbhm124 · November 2016

I Agree start small .... don't be overwhelmed.....any progress no matter how small is still progress

pacheco092308 · November 2016

I appreciate all the insight, thanks guys!

BlondieLC · November 2016

I am in exactly the same boat right now. I have never been skinny, but my hourglass figure has gone out of the window and I have just allowed myself to become 'rounder'!

I have recently read a few things that I am going to try, like the following;

Start Small - think of what is most important to you each week/month and use that as a goal.
Positive Reminders - When you achieve a goal (no matter how small), write it down or set a reminder for when you are setting your next goal, e.g. You managed to lose your goal wait last week, Well Done! See, you can do this. Now to get to the gym, you'll be fit and healthy in no time. (Not sure whether this will work, but its worth a try)
Find a buddy or partner to do this with. Its demotivating if you are trying to be 'good' with food and exercise and everyone else around you is sitting on the couch stuffing their faces on festive treats. Having someone to do this with provides a support system, can give you confidence and even a little bit of friendly competition can be useful when achieving set goals.
Most importantly, if you slip or have a bad day - DO NOT GIVE UP! One day can be corrected, falling off the wagon all together can put you in a worse situation than you were in before you started.

You may find the above a load of old rubbish, but you may also find it helpful.

L

kristikitter · November 2016

bbhm124 wrote: »

I Agree start small .... don't be overwhelmed.....any progress no matter how small is still progress

I love your terrifying ripped Santa avatar.

OP - you just start logging your food. That's it. You don't even have to reduce your calories the first few days. You just get into the habit of recording everything that goes in your mouth.

And then you build on that. You don't even have to exercise - I just go walking on some of my lunch hours and I've lost 10lbs in a month so far.

bettyfisher4101964 · November 2016

Hi I just joined today and wanted to tell my story and hopefully get some help. I weigh 186 lbs right now but only weighed 145 in august so i have gained this extra weight since august, It was due to taking a medication that made me eat everything in site so to speak. also my feet retained fluid from it. I no longer take that med but now dr says i gotta lose that weight. I m thinking its your fault for giving me that med..lol but it also gave me high blood pressure now due to the weight. so now im looking to start a diet plan but am clueless. also i am disabled and cant really do much for exersice. Help please any pointers will be welcomed

Meghanebk · November 2016

Hey Bettyfisher, you should start your own thread in the forums so more people see your post.
My advice is weight loss comes from the kitchen, not the gym. Unless you're running marathons, calorie control on what you eat is what you have to do to lose weight.

Read the "stickied" posts at the top of the forum for helpful tips.
Like these:
fit101.org/the-step-by-step-guide-to-losing-weight-with-myfitnesspal/

Don't try to set an unrealistically fast weight loss goal. Do buy a food scale ($10-20 on Amazon) and weigh all solid things you eat to track their calories. Measure liquids in cups.

Exercise is for improving health and fitness. Find something you can do even with your disability. Chair exercises, swimming, walking, bodyweight exercises, just find a way to work around your limitations.

Your doc may have suggestions or a referral to someone who can help. Or do a google search for "exercise with disability"
Here's one link I found:
helpguide.org/articles/exercise-fitness/chair-exercises-and-limited-mobility-fitness.htm

bmayes2014 · November 2016

one thing that helped me when I first started (besides feeling bad when I looked in the mirror) was getting on Instagram and following success stories, workout pages and healthy eating pages. This can be a great motivator! It really helps to see what others have done to be successful. Even now I do this and it's super motivating! Also, something as simple as walking can work wonders for physical activity. There's nothing to it but to DO IT!

vikinglander · November 2016

kristikitter wrote: »

OP - you just start logging your food. That's it. You don't even have to reduce your calories the first few days. You just get into the habit of recording everything that goes in your mouth.

And then you build on that. You don't even have to exercise - I just go walking on some of my lunch hours and I've lost 10lbs in a month so far.

I agree with Kristi... Simply logging everything you eat for a week, without changing anything else, will give you a solid baseline of where you're at currently. Then you can start tweaking based on TDEE, BMR, etc.

Good Luck! Add me if you like...

JoeCWV · November 2016

What jumped out to me in the OP was that she is always tired. First address that issue. Lack of sleep is one trigger for over eating. Make sure you can get 8-10 hours at night. If you are already getting enough sleep, then start logging everything you eat (you should start this regardless of the sleep issue).

Next set MFP to lose .5 pounds a week. You read that right 1/2 pound a week. Focus on portion control and eat as healthy as you can.

When you feel like it start adding in some exercise. A simple walk, jogging, whatever so long as it is more than you are doing now.

You will immediately be less tired, which will make everything else easier. It's small changes over time that will win the game.

Finally, start today, this very minute.

kenyonhaff · November 2016

* If you are here, start a profile, have a goal (even if it's losing 5 pounds) and start logging calories. That alone will become very revealing about what you are eating.

You don't have to get under your calorie allocation...just see what you are eating, how much (portion sizes are important!), and patterns that develop. When you see where you are now, then you can figure out what needs to change.

* I also suggest drinking 8 cups of water a day. It's really not that hard and it's a simple first step to feel like you are starting.

leanjogreen18 · November 2016

I started with my head. Its a head "game" so to speak. Make up your mind to commit to show up for yourself. I used a mantra to help with the "head game".

Then I plugged in my numbers into a TDEE Calculator and came up with a calorie goal. I didn't change my diet I just started counting the calories in the normal foods I eat. At this same time I also started going for a 15 min walk then when I felt like I could about a week later I increased to 30 min after the first month I could walk 3 miles.

After a few months I learned what foods are worth eating often and what food are worth eating once in a while. I started learning lower calorie versions of my favorite foods. Then I started body strength (lunges, squats, plank, push ups etc) about 2 times a week.

I also do not look at this as a "diet" I look at it as a way of eating. There is nothing for me to "fall off" of. There is only calorie counting. I'm not perfect some days I go over and I reduce the next days to make up for it. But the thing to keep in mind is MAINTAINING your weight. Eat now how you plan to maintain said weight loss.

Also KEY for me was reading through the forums I've learned so much about diet myths and just about everything I thought I knew was wrong.

pacheco092308 · November 2016

Thank you everyone, for all your suggestions and advice. This forum is awesome! I logged my food yesterday and today and have really realized that I don't acknowledge what I'm eating (or how much) until I see it written down. Its amazing really. Please keep the comments comming as I feel all the advice will really help me

Unknown · November 2016

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b3achy · November 2016

Once you get motivated and on your journey (and the recommendations above are already great ways to get started), try joining a challenge or two from the challenge boards. Everything is on your honor, but the logging for others to read your progress helps me personally to be more accountable. There are all kinds of challenges...weight loss, minutes exercised, miles exercised (walking, running, biking), certain 30 day exercise challenges (planks, abs, etc), or just make your own thread and be accountable to those that join you in your journey. Find one that you want to focus on and join it. Then after a month, join another (up to you to keep going with the first one or to drop the first to start the second).

There are even some challenge groups that are worth joining to keep accountable (for weight loss as a team, or exercising as team).

For me, the hardest thing is keeping motivated. The challenges I've joined have kept me accountable and pushing through those times when I've not felt much like working out or staying on track. If I have a bad month in one of the challenges, I just make a new goal and try again the next month to meet it. We're coming up on Dec, when many of the challenge groups will be starting anew...it's a good time to find one you like and see if it is something you might want to do.

johnneedhamSr · November 2016

Be honest, but not critical with yourself. Smile and move forward. My personal WOE for success is a Ketogenic diet. Always accepting friends who want to succeed with KETO.

Where do I begin...

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