Help me change my lifestyle (lengthy)

gimmetwentydollas · January 2017

Salutations! This is my first post. I've been doing really well with maintaining my caloric intake goal (2200) in the past 10 days that I have started, but I think my lifestyle is unhealthy and am finding it hard to change. I live a mostly sedentary life with most of my exercise coming from walking to and from classrooms in school (I'm trying to wake up real early to do a 30 minute jog/walk exercise every morning, but I just can't find the willpower to get up in the morning). Other than that, I unfortunately use the computer for pretty much the rest of the day. I usually stay up late (average like 4-6 hours sleep every night) or take naps during the day that interfere with my sleep schedule later. I don't take any supplements and my food log tells my I'm lacking a LOT of nutrients (vitamins, fiber, etc.) despite the fact that I am consuming an appropriate amount of calories. I don't eat a lot of vegetables (for example, I'll eat some lettuce in my sandwich every day and will usually have a side or two for dinner) or fruits (I usually eat one in the morning and one or two at lunch but that's pretty much it). I procrastinate a lot and spend WAY too much time doing worthless crap on the internet and don't have any hobbies. I know this is a lot to throw at people for the first time, but I'm struggling pretty badly with coping with my lifestyle. The thing is though is that I know what changes should be done, I just can't find the willpower to actually do them. Does anyone have any suggestions on how to change my life? Every day feels like the same old thing, me procrastinating and wasting my time away. Sorry, some of this plays outside the direct physical fitness region, but it's the same health of my body that I'm worried about. Thanks.

Nikki10129 · January 2017

Stop looking at the big picture and instead take it day by day. Don't try to fix all of the habits you don't like all at the same time, instead pick something that you think would be easiest for you to break and work on that. Then just work your way up. You'll feel overwhelmed and burned out if you try to tackle everything at once.

pebble4321 · January 2017

I agree, start with one habit that you want to change and work on that. It might be adding one more veggie to your dinner every day, leaving home 10 mins earlier so you can walk around campus for 10 mins before classes, or trying out different meals for breakfast that give you good nutrition and energy.

Pick one thing and focus on that for a week. Next week do something else. This can help get you out of a rut without seeming overwhelming.

I also like having my watch remind me if I've been sitting down for most of the hour - it quietly alerts me at 10 mins before the hour and even if I can't leave my office or get out for a walk, I will jog on the spot for a minute or do some stretching. The Apple watch has a setting for this, but I'm sure your phone or computer can do this too.

Another thought - is there any way you can combine the things you like to do online with something more physical? For example, I love podcasts and audio books and if I need a push to get exercising I will sometimes buy a new audible book or download some podcasts and only listen to them when I'm walking or running. Or would Pokemon Go get you outside a moving a little more?

I feel as though exercising is one of those things that gets easier once you start. It becomes a positive cycle for me because I feel better when I exercise and then I sleep better and I'm more motivated to get out and do something. I am just getting back into running and I'm going to sign up for a race in Feb - then I know that I have to do the training in order to do the distance without injuring myself. I'm not saying you have to start running, there are lots of races that have walks too, and once you've signed up, it might help encourage you to get out there.

spiriteagle99 · January 2017

Oddly, I just read an article about this: http://womensrunning.competitor.com/2017/01/fat-girl-running/steps-reset-nutrition-eating-habits_70042#yKFk4QLHdItWy4bC.97

jenwil1999 · January 2017

Agree with both comments above! Just pick one small habit.

Personally, I find that focusing on just food OR exercise is good. For example, when I start to eat better, I have more energy and find myself walking the dog more / longer. Or when I start exercising, by body craves healthier foods. Pick whichever one seems easier for you at this time.

Here are some key ideas from The Power of Habit. The book is a little long, but presents some of the scientific research about how habits are formed / changed. Also, you'll be AMAZED how much of your life is run on habits.

You need a "trigger". Connect the new habit to something you already do, then do the new habit AFTER that current habit (before is harder). For example, if you need more veggies, try a green smoothie. Drink one for breakfast or a mid-morning snack.
Willpower is a muscle. That means the more you use it, the strong it gets. Bur, that also means it gets tired. So your willpower is stronger in the morning than the evening. So add your new habit somewhere before noon. (I struggle to get up early too - so that one doesn't work for me. But eating a vegetable with breakfast is surprisingly easy. Or I can take a walk around the building instead of going for a mid-morning coffee.)
Keystone habits are powerful. That's when you change one habit and it eventually changes all the others. Morning exercise is a keystone habit for many people - once people do that, then they eat better, sleep better, and even start managing their finances better. Food tracking, financial record keeping, journaling, classes or sports - anything can be a keystone habit. That's one reason you should start with just one - don't expect to be perfect at it, but pick up when you fail.
Community is key to long-term sustainable habits. People encourage and engage you, especially when you're struggling. Also, a belief in the ability to change is very important - for most people that is based on a belief in a higher power or maybe just a very positive outlook.

OK, read the book if you want to learn about habit loops, triggers, what to do in a crisis (stress at work throws you off your diet). Otherwise, just listen to people here - much of the advice people give naturally falls in line with the research.

So, in the name of community, add some friends! You're welcome to add me

gimmetwentydollas · January 2017

Thank you all for your suggestions. I will implement them shortly.

150poundsofme · January 2017

CTcutie · January 2017

You need to think about your lifestyle goals- WHAT kind of person would you like to be, and then HOW you plan to get there!

StaciMarie1974 · January 2017

Make a list of things you want to work on - but understand you don't have to perfect all of them at once. Now that you feel you have control over how many calories you're consuming, you can add an additional focus. Such as incorporating more fiber-rich foods into your day.

Secret tip I'll share with you: you don't have to exercise in the morning. Anytime is fine! If getting up early does not work for you, that's ok. It really does not work for me either.

One thing you can try: multi-tasking. Sounds like you are in school - so I wonder if there is a fitness center available to you? Is there a laptop/tablet ledge on the treadmills? Browse the net while walking on the treadmill. Or study/read for class while walking on the treadmill. If it seems awkward at first then try a lower speed and increase the incline.

ladyreva78 · January 2017

I was where you are.

I started by simply making my bed everyday. It's something small, quickly done and easily quantifiable. I either do it or don't. Takes five minutes. Eventually I realized that I like having your bed made and just keep on doing it because.

Then I picked another habit I didn't like and wanted changed. Then another. Everytime I felt I had a good grasp on the habit I had picked, and was still doing all the previous ones consistently, I picked another one.

I'm far from done. It'll take me a good while to have all the habits I'd like to have, but I take it one day at a time. After all, I have all the time in the world.

So, as mentioned by several other posters, just pick a simple habit you'd like to change and start changing it.

kenyonhaff · January 2017

You're making some big changes, and that's daunting. But really you're making a huge amount of little changes. You're not moving to the Australian outback to live with kangaroos... you're making healthier choices where you are now.

And really, the place probably to start is that you know what doesn't work for you anymore. Great. So make a list of alternative choices.

For example...
Instead of... I can....
Drinking soda Choose water, tea, or diet soda
Watching 3 hours of TV Choose to spend 30 minutes of that time on yoga/ exercise bike/ walk
Derping on the Internet Explore an interest...take a watercolor class, learn to knit, take Spanish language lessons

You don't have to cut out all the lazy stuff, just do more of stuff that may make your life more interesting which is DOING things. That means taking a risk. Internet and TV don't typically ask much, but there isn't much in return. You may find out you don't like knitting, but at least you tried.

SweetP27 · January 2017

Small changes. Goals are met with small daily choices.

Need2Exerc1se · January 2017

MFP entries don't always have all nutrients entered. I wouldn't look to this site to track micronutrients.

I'd start with adding a daily multivitamin. That's a really easy thing to do.

tinamarie6624 · January 2017

Reading your post, I see a lot of myself in what you are saying. I am hoping that if I tell you my story it may help you with your own. I have found that my success so far has a great deal to do with my mental state.

I am now 50 years old and on January 2, 2016 I was 378 Lbs. I was my own worst enemy. In 1997 I had lost 130 Lbs and arrived to my goal weight with the help of herbal weight loss products. Once I was done losing the weight I was involved in a relationship and I stopped doing the things that had helped me lose the weight. I didn't exercise on a daily basis and I thought I could go back to my old eating patterns. In 1997 I was 115 Lbs and slowly gained it all back and more. I would try dieting again but nothing helped and I would always get to the "what the heck" stage when I didn't lose as much as I thought I should have or when I ate something I shouldn't have. For years my family tried to get me to lose weight but as evidenced by my increasing weight I would not do anything to help myself. I didn't realize at the time but I must have been in a depression that even I couldn't get myself out of. I wouldn't go anywhere, I wouldn't see friends and family and I got to the point where I could barely walk to the bathroom without getting winded. I was at the point where I was afraid I was going to get stuck in my bathtub because I was so fat.Just to be clear, the only person who was responsible for my weight problem was me. I had an excuse for everything, why I couldn't exercise, why I couldn't diet or the old favorite "I will start my diet on Monday or after the holidays or my favorite "It's too late to lose the weight by summer so what’s the point."I don't know if I can pin point a time where I thought, "I need to lose weight". But on January 2, 2016 I decided I was going to try to eat better. That was all. I started working on my diet and about a week later a friend told me about MFP and I've been logging faithfully since then. I lost some weight and I started to feel better about myself but I began to think about the journey that I was beginning and freaked myself out because I suddenly thought it would be about 2 or 2 1/2 years before I could eat anything I like again. I started to panic and I felt like I was suddenly out on a ledge and ready to fall. I calmed myself down and made a deal with myself that if I wanted something to eat, I would eat it and deal with the consequences later. If I wanted to eat pizza or have a nice steak dinner, I would. It might take a little longer but I would eventually get to my goal. For some reason that helped to get my head on straight and I've lost 163 Lbs since I started. I am now at 215, I feel much better and over the summer I got out and did active things like taking a walk at the beach, going to amusement parks and hanging out with my family and friends again. I am so much happier now than I was before and I don’t know if I express the complete feeling.

I started exercising in March when the mood struck me. I started with 10 minutes of just stepping in place and I felt so good afterward that I did another 15 minutes. In April, I started going for walks and setting better physical goals for myself. I now exercise for at least an hour and a half a day and walk every Saturday for about an hour or so. Earlier in the year, my family and I went for a hike for 3 hours, up hills and down. It was hard but I did it and it made me feel so empowered.Early on in my dieting, I told myself that I was only going to eat foods that tasted good to me. I follow through with that to this day. My dinner portion is very small but good. I eat a lot of fruit as a supplement. I've done this the right way this time, nothing but my own will power and motivation. I must admit, I still have to talk myself off the ledge every once in a while when things seem to be going badly but I'm doing it.As far the exercise goes, when I first started, I would ask myself if I felt like exercising. Truthfully, the answer was never yes and so I stopped asking and my new outlook was born. I don't ask if I feel like it, I just do it – no excuses. When I eat something that I probably shouldn't have, I just deal with it the next day. Funny thing is that I've never had to eat a pizza or go out for a nice steak dinner. I just know the option is open if I ever need it.I still have 103 Lbs to go but I know I'll make it because I just do it - no excuses. I have found in this year that I am so much stronger than I ever thought I could be.I remember back to where I was in December 2015 and I am so thankful that I have come such a long way. I am finding myself again and I am very happy. When I get to my goal, I will be even happier.One thing I have discovered is that this is a lifetime journey. Once I finish the weight loss, I will be in maintenance part of my journey.

I hope this helps and know that anyone who wants my help just has to reach out and I’m more than willing to encourage, talk, commiserate when needed and find joy in your accomplishments.

Tina Marie

Help me change my lifestyle (lengthy)

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