Losing 150+ pounds

success313 · January 2017

It's hard to look at the whole picture right now. I am trying to get back to a healthy weight and it's going to require more than 150 pounds (about half of my body weight). I've been reading all of the inspiring success stories and tips that you have provided.

My question is...

How do I keep focused on smaller goals without actually getting overwhelmed with how much I have to lose?

I'm in this for life.

Thoughts?

cebreisch · January 2017

I have about 150 pounds I want to lose too. It is hard not to focus on the bottom line and not milestones along the way. "They" say that 0-2 pounds a week is healthy. I know from past experience that my average is about 1.5 pounds a week when I'm "on it". Right now I'm at 326.1. My next "goal" is to get under 320. That should take a month, but I'm hoping I for sooner as I'm taking steps that should help that along.

It's sort of a "stop and smell the roses along the way" and enjoying the ride - if you can call it that. Weight loss is definitely not something that happens overnight, as I really wish it could be. Since we're in it for life - consider it "on the job training".

kkress92 · January 2017

You can break down your large goal into smaller goals and reward yourself with something small, say, every 10 lbs, and something larger every 50. Take it slowly and it will be more sustainable in the long run. Use a weight trending app (I like Happy Scale). They can break down your larger goal into as many small goals as you like, and will smooth out the inevitable fluctuations along the way, so you don't get discouraged by an occasional slip up or water weight gain.
Visit the forums often, they are packed with useful information and can help you hang in there and make adjustments along the way, as well as plan for the long term.
You've got this!

WobblyexCC · January 2017

Hi I have lost 82 so far but still have 140 to go add me as a friend and I will help support you WobblyexCC

EDollah · January 2017

Not to trivialize it, because it's not trivial, but losing a large amount is a function of consistency * time. Have you ever gotten to a New Year's Day or birthday and thought, "Where did the time go?" The same is true for major weight los. By being truly consistent*, one day you'll step on the scale and it will be 150 pounds less than it was at some prior point in time.

I lost 150 pounds (gained some back but that's another story) and on the day that happened, I had that same sense of "where did the time go?" that I do for those other time marking events.

* Note, "truly consistent" doesn't mean every day is 100% adherent to plan. Rather it means getting back on plan, rather than getting frustrated at a bad day.

wannalose25 · January 2017

I'm trying to lose 25 lbs, and it's hard due to the unhealthy habits i've developed. But i'm trying to focus more on my new lifestyle rather than weight loss. the days, weeks, months, and years will pass even if we're not trying to lose weight. we may as well have some progress to show for it. All the best.

ClosetBayesian · January 2017

I lost 100 lbs over four years and have maintained that for roughly three years. I found non-scale victories much more rewarding, as they will happen more frequently and a lot sooner than getting to goal weight. Make a commitment to logging your food correctly for a month - there's a goal that is short-term and attainable. Once you get the hang of that, a goal may be the next size down in jeans, then a shirt size, and so on. Or maybe set something fitness-related, like walking around the block three times a week, then gradually increasing your time or distance. The more goals you have that are not scale-related, the more the focus switches to how you want to live your life.

roxywho42 · January 2017

I try to make my goals about what I'm actually doing instead of the scale or my size. I use goals like getting a certain amount of steps, exercising a certain amount of days a week, keeping under my calorie/carb limits, drinking enough water. If you consistently meet those kinds of goals, the scale dropping will happen, your pants will get smaller, etc.

BonnieDundee78 · January 2017

This is a bit tragic, but I have a little spreadsheet that lists out all the pounds I want to lose in one column, and a load of "microgoals" in the other column. These are lots of little milestones that I can tick off as I go. They include:

- Losing 5lbs (then 10, 15, etc)
- Losing 7lbs (I'm the UK, so we also talk in terms of Stones (14lbs) and Half Stones (7lbs)
- Every time I lose 5% increment of 100% target (I just passed 20% to target and it felt GOOD!)
- Every time I break into a new "decade" on the scales, e.g. hitting the 170s, 160s, 150s, etc
- Every time I lose a 5% increment of my Original Body Weight
- Every time I hit a new round number on my BMI.

Basically it means that with every pound or two I hit another target, and that gives me a pile of motivation to keep going, rather than getting focused on my goal weight (which is a long way away!)

success313 · January 2017

Thank you for your responses!

timjmartin23 · January 2017

I'm on a long journey, I am going to lose another 100 lbs this year, already lost 24lbs since I started with a PT in mid November & using Apple Watch

If I can share what I've found, denying yourself food or foods doesn't work - eat clean, unprocessed food for your main diet & moderation on the rest - stay in your MFP target & log everything - even if it puts you over!

Exercise is everything & don't shy from the weights as well as cardio - it accelerates your base metabolism rate & really helps.

Try not to "lose 100 lbs ... rather, lose 1lb but 100 times" ... don't know why but that makes me feel better

Add if you wish... I don't ramble on quite as much but do log every day!

Tim

sarahthes · January 2017

One day at a time! My total weight loss goal is about 120 lbs and I'm at 67.8 lbs down right now. My next goal is 5.2 lbs away. After that, another 10 lb goal. And so on!

FitOldMomma · January 2017

You take it one day at a time...for the rest of your life.

Seriously, it's all about making permanent changes that you know you'll be content with.
I made specific goals, not always about the scale. Certain fitness goals spurred me on when the weight loss slowed down. Learning what I am truly capable of doing has been awesome!

SolotoCEO · January 2017

I set my weight loss goals by calendar quarter (25 pounds). That way it's not near as overwhelming. Choose what you want to lose in a time-frame, set the goal, and go for it. I'm more than half-way through my weight loss but thinking about losing another 80 pounds is beyond me. 20 or 25 I can do.... Good luck!

flatlndr · January 2017

I went from 279 to 174, and like you stated, it seemed like a massive leap, so I broke it down into 10 lb targets, to keep it manageable, plus four major milestones:

250
220 (since this is equiv to 100 kg)
199 (getting below 200 is sometimes referred to as getting to "Onederland" on MFP, as you are back in the 100's instead of the 200's
175 (my wedding weight)

Just take it one day at a time, one step at a time ... which I did literally, as I walked a significant amount to get there. More info here.

Best of luck!

success313 · January 2017

I forgot to come back and check the responses! Ha! Yes, I think that breaking down my goals into milestones will definitely help. First milestone? Leaving the 300's!!

lulalacroix · January 2017

I broke mine down into 15 pound chunks. I'm gonna take a maintenance week after achieving each small goal. This is a reward, but it will also help me when I finally get to permanent maintenance. The small chunk achievements are something for me to look forward to.

kamamakai · January 2017

These are all great ideas, and I've used the same strategies of breaking down the larger goal into small bits. Some rewards I used were pedicures, an evening at a play, changing out my larger clothing for some smaller things I'd put away, etc. While it was hard to imagine getting to my destination (needing to lose 160 pounds), last May I reminded myself that Christmas was coming whether I was heavy or thinner. Seasons change regardless, time relentlessly marches forward, and I decided to focus on celebrating Christmas feeling healthier this year. I was able to lose 94 pounds by then (103 pounds to date), and was grateful I did. I now will keep NEXT Christmas in mind as I continue to be mindful of eating healthier. I can't believe I wasted 40 years being overweight and thinking that losing weight would take "too long." Chunk it down to smaller goals, and remember that each day will not last an eternity, but rather soon it brings nightfall and a day of success that you can log into your history. I wish you great success and determination.

patslitzker · January 2017

Celebrate every 10 pounds down they're all accomplishments. If you plan on using the gym for your weightloss then focus on fitness goals in the gym. Work your way up to running a mile and constantly try to lift more and more weight. Focusing on these fitness goals will keep your mind off the bigger picture and you'll lose weight without even thinking about it as long as you stay honest with your food logging.

success313 · January 2017

I really like the idea of using fitness goals. I focused on that this week by walking. I haven't been active in years!

patslitzker · January 2017

That's great you're starting. Just remember nothing is impossible, it might seem out of reach but you WILL get there.

Losing 150+ pounds

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