Being honest.. what approach should I take?
Lorilynn_37
Posts: 87 Member
Ok so I hit my lowest weight of 174 six weeks ago. I'm 5'2 37 years old and started at 192.
So I've lost 18 pounds since June so a long 6 months in.
I'm sedentary a stay at home wife. I've come to realize I'm lazy! I have kids but their 19&15 so I can't say I get excersice by chasing my kids lol.
I've definitely hit a plateau it's been over 6 weeks.
My calories a day 1320.
I do well staying in my calorie range each day.
I lost the first few pounds pretty rapidly because I cut out sodas back in June. Wow it sure made a difference 3 sodas a day = insane amount of calories.
I do know I spend a lot of my calories a day on bread products.
Knowing what little I've told..
what approach and changes would you start making?!
Ask me any questions at all.
Would I see a difference if I forced myself to burn some calories? ( I know your saying duh) but it's part of my depression I tend to be lazy and watch tv a lot.
Please be nice! I'm looking for ideas not criticism..
I have a lot of flaws!! I take a lot of meds for depression and see a therapist. I fall into deep depressions sometimes. Making weight loss a lot harder sometimes..
My diary is closed due to more embarrassment of my bread and pasta addiction but I stay in range. Maybe 2 days a week going over by at most 100 cals
Thank you all in advance!
So I've lost 18 pounds since June so a long 6 months in.
I'm sedentary a stay at home wife. I've come to realize I'm lazy! I have kids but their 19&15 so I can't say I get excersice by chasing my kids lol.
I've definitely hit a plateau it's been over 6 weeks.
My calories a day 1320.
I do well staying in my calorie range each day.
I lost the first few pounds pretty rapidly because I cut out sodas back in June. Wow it sure made a difference 3 sodas a day = insane amount of calories.
I do know I spend a lot of my calories a day on bread products.
Knowing what little I've told..
what approach and changes would you start making?!
Ask me any questions at all.
Would I see a difference if I forced myself to burn some calories? ( I know your saying duh) but it's part of my depression I tend to be lazy and watch tv a lot.
Please be nice! I'm looking for ideas not criticism..
I have a lot of flaws!! I take a lot of meds for depression and see a therapist. I fall into deep depressions sometimes. Making weight loss a lot harder sometimes..
My diary is closed due to more embarrassment of my bread and pasta addiction but I stay in range. Maybe 2 days a week going over by at most 100 cals
Thank you all in advance!
1
Replies
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I'd stop being sedentary. Exercise would likely help break your plateau and ease symptoms of depression. And it's very very rare to stay healthy as you age without exercise.14
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The best approach is accuracy. Over time, you'll find which foods to eat to keep you feeling full. I also agree that adding some movement to your day will be helpful, but if you're not being accurate measuring your calories, it's always going to be an uphill battle for you. Look over this chart and see if it helps:
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Need2Exerc1se wrote: »I'd stop being sedentary. Exercise would likely help break your plateau and ease symptoms of depression. And it's very very rare to stay healthy as you age without exercise.
With depression it's hard to sometimes "want " to exercise. Should I force myself out of the house and to a gym? Maybe once I'm there I will do better. I'm so very aware of my depression being a huge problem and prob causing this. Ugh it sucks! I always have good intentions and then fail.
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I'd be curious what you protein intake is at in grams, on average?
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I would go with walking - outside...it's less exercisy than most, plus the sunshine will help offset the depression and if you find some scenic areas near you it could actual become your new fun thing to do - go see how that cute little pond looks today, or if that big tree has lost all it's leaves, etc...watching the world change while also getting some movement and sunlight...18
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Lorilynn_37 wrote: »Need2Exerc1se wrote: »I'd stop being sedentary. Exercise would likely help break your plateau and ease symptoms of depression. And it's very very rare to stay healthy as you age without exercise.
With depression it's hard to sometimes "want " to exercise. Should I force myself out of the house and to a gym? Maybe once I'm there I will do better. I'm so very aware of my depression being a huge problem and prob causing this. Ugh it sucks! I always have good intentions and then fail.
I also suffer from depression and don't always "want" to do things that are good for me. I don't always want to take a shower. I don't always want to cook a meal. I don't always want to do my laundry. But I do these things anyway because I need to. I view exercise much the same way.
I won't say that it will necessarily ease your depression because it doesn't for everyone. But getting up 4 times a week and going for a 20 minute walk, or a half hour gym session, or picking up a body weight training program, and making yourself stick to it will probably help your health. It may help your mood. And it may help your weight. You just gotta do it.
I also agree with double-checking the accuracy of your logging. Making sure you aren't skipping logging anything or forgetting about things like drinks, veggies, cooking oils, etc. Sometimes people miss things. And if you can, a food scale is a cheap tool that I found faster and easier and more accurate than using measuring cups/spoons to portion out my meals. It's worth looking into.12 -
A lot of folks here would recommend tightening your logging by using a food scale if you don't have one. One can certainly lose weight without any exercise if they are truly eating at a deficit.
Having said that going for a walk has greatly improved my quality of life in several ways, one being my mood has improved and I live near a national park and I realized how much I've been missing in natural beauty by not getting outdoors.
I started walking just 15 min then increased each week after a month I was able to walk my 1st 5k race and now I'm addicted.5 -
Lorilynn_37 wrote: »Need2Exerc1se wrote: »I'd stop being sedentary. Exercise would likely help break your plateau and ease symptoms of depression. And it's very very rare to stay healthy as you age without exercise.
With depression it's hard to sometimes "want " to exercise. Should I force myself out of the house and to a gym? Maybe once I'm there I will do better. I'm so very aware of my depression being a huge problem and prob causing this. Ugh it sucks! I always have good intentions and then fail.
Is there any kind of activity you think you might *like* to do? I've never had luck forcing myself to do exercises that I hate.
Maybe forcing yourself to the gym isn't a good option, but doing a YouTube exercise video at home would be fun. Maybe doing a video wouldn't be fun, but walking around the neighborhood with a family member or friend would be fun. I have no idea what you like, but maybe you could brainstorm a list of things to try. Include things you've never tried and try them, seeing what you like. I thought I would hate spin class, but I loved it. I thought I would love yoga, but I got really bored with it after the first few classes. Experiment!
(I know depression can really make it hard to want to exercise so be patient with yourself! It looks like you're already making some good progress.)2 -
Have you considered putting on and watching some exercise DVDs? You might kill two birds with one stone that way - you still get in some television (of a sort) AND exercise, both at the same time. I don't recommend anything extreme at the outset, like P90X, but I'm sure you could find some 10 or 20 minute workout DVDs to kickstart your metabolism a little1
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Need2Exerc1se wrote: »I'd stop being sedentary. Exercise would likely help break your plateau and ease symptoms of depression. And it's very very rare to stay healthy as you age without exercise.
This. When my bouts of depression hit, it's hard to want to move, and I want ALL of the sweets. However, even just some gentle movement really feels nice and I'm happy I made myself do it. Workout videos at home are my go to when I don't feel like leaving the house.2 -
You might want to have your thyroid checked. I was also struggling with depression and weight-loss plateau. Neither issue was brand new, but they had gotten worse, and I thought I was just being lazy. It turned out my thyroid was low. I've had it tested regularly over the years (due to depression, it's common to rule out thyroid problems) and it had always been normal before.
I see this suggestion in the helpful flowchart posted above, but thought I'd add my personal experience. Good luck!2 -
"but it's part of my depression I tend to be lazy and watch tv a lot."
Definitely force yourself to get some sort of exercise, even if you don't want to. It does help.
http://www.mayoclinic.org/diseases-conditions/depression/in-depth/depression-and-exercise/art-20046495
I'd combine that with some of the other suggestions, like being extra diligent with measuring & tracking, & getting your thyroid & other metabolic tests done.
You can do this - forcing myself to go out when I was dealing with depression made a huge difference. If I just stayed home, feeling bad about not going out & doing what I needed to do only fed the monster. Good luck.
ETA: don't think exercise has to be at the gym. Do a video, go for a walk (if weather is bad, do mall walking or something like that), take a dance class, go bowling with the family - anything that gets you moving should help.
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Need2Exerc1se wrote: »I'd stop being sedentary. Exercise would likely help break your plateau and ease symptoms of depression. And it's very very rare to stay healthy as you age without exercise.
This. Your kids are basically grown and you don't work- think of the work outs you could have! The thought being able to dedicate hours more per day to marathon training as a SAHM of tiny time dominators is dream material. Jealous, so jealous lol4 -
Your kids are at an age when they are practically grown-up--it's time for you to make/take time for you. Go for a walk, take up a hobby, volunteer--do something that gets you up and out of the house. In addition to getting you moving more, it can help ease some of the symptoms of depression. Are you currently being treated for your depression? I'm not necessarily advocating taking medication, but talking to a therapist can even do wonders in some cases.4
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The thing that gets me up and moving is getting up and moving!
I am very lazy myself. I have not been diagnosed with depression but I do have anxiety issues and I can only speak for myself. Up until a few years ago, I would get home from work and usually fall onto the couch to watch TV or sit at my desk to play video games and not move until bedtime. I still do that once in a while, but I now force myself to go for a walk when I get home.
For me, my laziness was a habit that needed to be broken. After I get home from a walk, I usually don't want to sit down. I'll want to get some chores done around the house, or do some cooking or baking, or I just walk around the house until I get tired. Sometimes I do want to sit and play games, and thats OK.
Once I got used to walks, I felt so good that I would seek out new forms of exercise get that feel-good feeling again. Walking longer gave me the energy and confidence to start jogging, try out dance and kickboxing, YouTube fitness videos, and start light bodyweight strength training. I still have my ups and downs with struggling against inertia, but it's all about taking that first step!3 -
It doesn't matter what you eat as long as you are eating within your calorie range. It would appear you are eating at maintenance since you aren't losing weight. I would reiterate that a food scale is necessary to ensure you aren't eating more than you think you are.
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Thank you all!! You give great advice.
I do use a electric food scale and I'm pretty consistent on my logging.
I do need to get moving it would help with the lose and the depression. I'm going to check on some dvds or YouTube things. Thanks for that advice..
Someone mentions thyroid issues, I've had it checked twice. But my mom had to have it checked so many times before they detected a problem because the numbers finally dipped once.
I will make sure to mention this at my next appt.
Funny but not to funny story..
I have a 2 yr old lil min pin dog. Who sleeps with me watches tv with me and even has to go into the bathroom with me..
If I leave her she freaks so I always say she's suffers from the same thing I do..
She's over weight because she eats and we sit on the couch watching our favorite shows together..
I think we should start coming out of the dark house and go on walks together! We could both use the exercise.. I may have to drag her but we will do this !!19 -
Congrats on your weight loss so far! As a start, try to move while you are watching tv. Get up and do knee lifts or jumping jacks. Start by doing them during the commercials. You'll probably find it will make you feel better and you'll move more!3
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Can you get a step tracker? You may be less likely to sit and be sedentary if you have a low step count staring at you from an app. I know seeing that low number keeps me moving more during my days off.3
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Depression can certainly be crippling and isolating. Taking those first steps to get out can be overwhelming. Start with a small goal, 5 minutes three times a week. You might be surprised how much it helps to be outside.1
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Lorilynn_37 wrote: »My diary is closed due to more embarrassment of my bread and pasta addiction but I stay in range. Maybe 2 days a week going over by at most 100 cals
Thank you all in advance!
I want to touch on this - if you're hitting your calorie goal while eating bread and pasta, there's nothing embarrassing about it. You're making this process work for you - you're losing weight while eating foods you love, and that's going to be what sustains you for the long term. Be frikkin' proud of that. Show it off.
That said, those are calorie-dense items, and if you're not weighing them, you might be taking in more than you think you are. I second the post about accuracy. If you're really in a plateau, tightening up your logging is a good first step. (ETA: this thread moved fast, I was typing the part about weighing while you were replying that you use a food scale, so you're probably good here
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Concerning exercise, it would be great if you can incorporate it. It's hard enough without depression if you enjoy sedentary activities more than active ones, but depression on top of that can make going for a walk seem like the worst thing in the world some days. Find something that brightens your day a bit - if you like music, fitness dance videos might be fun. Try yoga on days you need more tranquility. Go for walks with your family or friends - that way you're spending quality time with people that happens to be moving without really "exercising." Some days you will have to try harder or force yourself, but don't start out by doing things you dislike because it's what you think you're supposed to do. The best kind of exercise to do is the kind you enjoy.4 -
Can you get a step tracker? You may be less likely to sit and be sedentary if you have a low step count staring at you from an app. I know seeing that low number keeps me moving more during my days off.
Thanks a great idea! The husband and kids keep asking what I want for Christmas that might be it!
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Lorilynn_37 wrote: »...I always have good intentions and then fail.
You keep telling yourself this, and it will become reality. Negativity breeds more negativity. You need a new mantra.
Make a list of positive things about yourself (everybody has some - and if you can't think of any, what would others say about you?) and things in your life you are grateful for. Re-read it every day and keep adding to it. Over time your mind will start focusing more on the positive. Won't cure a chemical imbalance induced depression on its own, but it helps take the edge off and can retrain your thought processes over time so you aren't so stuck.3 -
Concerning exercise, it would be great if you can incorporate it. It's hard enough without depression if you enjoy sedentary activities more than active ones, but depression on top of that can make going for a walk seem like the worst thing in the world some days. Find something that brightens your day a bit - if you like music, fitness dance videos might be fun. Try yoga on days you need more tranquility. Go for walks with your family or friends - that way you're spending quality time with people that happens to be moving without really "exercising." Some days you will have to try harder or force yourself, but don't start out by doing things you dislike because it's what you think you're supposed to do. The best kind of exercise to do is the kind you enjoy.
Just to touch further on this, when I started out I was using Richard Simmons' Sweatin' to the Oldies DVDs and a Belly Dance for Fitness DVD because I wanted a form of exercise that a. wouldn't yell at me (I still don't do well with boot-camp style workouts) and b. didn't take itself too seriously. Don't try to force a form of workout that you absolutely detest or that makes you feel bad about yourself.5 -
Lorilynn_37 wrote: »Need2Exerc1se wrote: »I'd stop being sedentary. Exercise would likely help break your plateau and ease symptoms of depression. And it's very very rare to stay healthy as you age without exercise.
With depression it's hard to sometimes "want " to exercise. Should I force myself out of the house and to a gym? Maybe once I'm there I will do better. I'm so very aware of my depression being a huge problem and prob causing this. Ugh it sucks! I always have good intentions and then fail.
If a gym is your thing then I'd say yes, force yourself to do it as often as you can. Or exercise at home. Any added activity is good. It doesn't have to be "exercise". Take a walk, find an active hobby you enjoy. Even one day a week can make a difference. Exercise is so important for physical and mental well being. Force yourself to do it as often as you can. Even if it's just for a few minutes at a time.1 -
I suggest that you cut back on your bread and pasta. This will be a great way to make sure you keep your calories under control. I'm not saying eliminate, but try to eliminate one serving per day, or make your portion sizes smaller. I found I get a lot of excess calories through carbs and cutting back from what I used to eat has helped alot. I still have 50% carbs so I'm not anti-carb or anything like that. I also second walking outside, or use Leslie Sansone walk at home videos. It will probably help with the depression too.1
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Lorilynn_37 wrote: »Ok so I hit my lowest weight of 174 six weeks ago. I'm 5'2 37 years old and started at 192.
So I've lost 18 pounds since June so a long 6 months in.
I'm sedentary a stay at home wife. I've come to realize I'm lazy! I have kids but their 19&15 so I can't say I get excersice by chasing my kids lol.
I've definitely hit a plateau it's been over 6 weeks.
My calories a day 1320.
I do well staying in my calorie range each day.
I lost the first few pounds pretty rapidly because I cut out sodas back in June. Wow it sure made a difference 3 sodas a day = insane amount of calories.
I do know I spend a lot of my calories a day on bread products.
Knowing what little I've told..
what approach and changes would you start making?!
Ask me any questions at all.
Would I see a difference if I forced myself to burn some calories? ( I know your saying duh) but it's part of my depression I tend to be lazy and watch tv a lot.
Please be nice! I'm looking for ideas not criticism..
I have a lot of flaws!! I take a lot of meds for depression and see a therapist. I fall into deep depressions sometimes. Making weight loss a lot harder sometimes..
My diary is closed due to more embarrassment of my bread and pasta addiction but I stay in range. Maybe 2 days a week going over by at most 100 cals
Thank you all in advance!
Way to go on your loss already! I haven't read any of the replies yet so im sorry if I repeat someone suggested.
Biggest change you could make right now is go buy a food scale. Weigh everything except pure liquids. You will be surprised that a serving size suggestion something does not equal the weight serving size. Also get into the habit of truthfully logging every day (even days where you mess up).
You don't have to cutout bread and pasta, but do make sure you are recording them properly.
You can do this!1 -
Lorilynn_37 wrote: »Thank you all!! You give great advice.
I do use a electric food scale and I'm pretty consistent on my logging.
I do need to get moving it would help with the lose and the depression. I'm going to check on some dvds or YouTube things. Thanks for that advice..
Someone mentions thyroid issues, I've had it checked twice. But my mom had to have it checked so many times before they detected a problem because the numbers finally dipped once.
I will make sure to mention this at my next appt.
Funny but not to funny story..
I have a 2 yr old lil min pin dog. Who sleeps with me watches tv with me and even has to go into the bathroom with me..
If I leave her she freaks so I always say she's suffers from the same thing I do..
She's over weight because she eats and we sit on the couch watching our favorite shows together..
I think we should start coming out of the dark house and go on walks together! We could both use the exercise.. I may have to drag her but we will do this !!
You could even walk your living room while you watch shows to get started without pushing you and puppy too far too fast. I walk my house while I fold laundry and watch the Walking Dead (until a kid wakes up) at night 1 -
Set a timer every half hour to remind you to walk around at least 5 mins. Even if it's just up and down the stairs a bunch of times or in circles around the room. The point is just to make yourself move more during the day. Does your phone track your steps?
My work has me on the road a significant part of the day so I don't really have much time for working out (I have a young family and want to be able to hang out with them when I get home). I have dropped almost 30 lbs with just calorie tracking and hitting my goal for steps. (I work out 1-2 times a week only on average this time a year if I take out my daily walk).1
This discussion has been closed.
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