I feel ashamed!!
Lady_lose
Posts: 9 Member
I took my starting pic this past Monday and I can't believe what my body looks like.. how could I allow this to happen.. I'm an emotional eater and that is why I look pregnant but had my last baby 6 years ago! Starting is the hardest part .. I hope I have the strength to do this! I need help
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Replies
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You can do this!!Stay positive. I need help and motivation too!3
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You can do this. The first step is trying to be easier on yourself. It doesn't do any good to punish yourself for how you look now. Accept your body for what it is and view it as the beginning of a lifestyle change. The harder you are on yourself, the more drastically and quickly you will try to change, and that will get you nowhere except frustrated, hungry, and miserable. I speak from personal experience. Small, manageable, SUSTAINABLE steps are the way to go. I'm no expert, but it's what I've found works for me. I'm an emotional eater as well, and it's something I struggle with daily. Even though I've been trying to lose weight for years, I'm at the beginning of this journey as well. Feel free to add me!9
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You can do this! Keep positive, stay motivated, and take it one day at a time. You got this girl!3
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You can do it... I know how you feel... I feel the same way... We can do it...3
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A journey of a thousand miles begins with the first step!7
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Of course you can do it. A little patience, self love, preparation/planning, and less food
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Just keep in mind: if other people can do it, so can you. You're just as good as the next guy, right?3
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welcome to the journey of the next u. we've all been there at one point or another (i gained 40lbs by drinking 2 cups of extra large triple triple everyday some years ago) so just keep looking forward. its great that u have made the decision to do something abt it now so heres my 2 cents;
1. buy a food scale (the most important u will need)
2. set up a profile with an easy goal at first (start with .5 or 1lbs a week for the first 2 weeks to ease ur body into it). MFP will give u a daily allowance so u dont need to figure it out yourself.
3. LOG everything u eat EVERYDAY
4. only eat back half of the calories u burned at most if u pick up exercising
5. join an online challenge (optional)
6. ditch any non supportive friends
7. donate all junk foods (ASAP)
8. dont tell people that u r trying to lose weight coz most will tell u to EAT MORE (smile n ignore them if they do but do not give in coz u have a goal n they dont)
9. google search for recipes if needed
GOOD LUCK!9 -
Maybe you ate too much because it tasted good? Or because it soothed you right then and right there? Or just because you could?
Starting is not the hardest part. Continuing, day in and day out, year after year, is the hardest part. That's why it's smart to have a good plan. A good plan is something you think that you can stick to day in and day out, year after year, and room to change it up as needed. A good plan does not rely on "strength" or hope, but on realistic expectations, good habits and healthy mindset. So work on that. If you need professional help with it, get it. There is no shame in asking for help if you need it.5 -
Log everything, every day. Even if you have a bad day. We all have days when we are indulgent, just make sure its not every day. And one bad day is not a reason to give up, its a reason to try harder for the rest of the week. DO buy a food scale though, and weigh everything. And don't waste calories on things you don't like or just to be polite - like if a co-worker is offering round cakes for example. If they are really yummy and will fit into your calories for the day, fine. But if they are just standard packaged sweet things that don't really taste good, then leave them!4
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Hey, you already took the first step and it's super super hard, taking the before-pic, facing reality. That's awesome, it means you're starting to really see your body and situation as what it is and work with that.
As for sticking with it, I've failed before and it always seemed huge to me. This time around, it seems so much easier and I find that is because I've stopped thinking of it as trying and failing. It's a journey with good days and bad days, smart decisions and mistakes. The key is to move on and not let setbacks discourage you. If today was a bad day, look forward to a better one tomorrow.2 -
You absolutely can do this. Remember this:
Hard work (being strict with your logging, and exercise) will absolutely pay off! And if you have a bad day don't feel like you've let yourself down. Just draw a line under it and start again the next day. We all have bad days, and how we deal with those is what makes the difference.1 -
just like many people here have said - small sustainable changes are the way forward. if you rapidly try to change everything overnight it could become overwhelming. you didn't put the weight on overnight so don't expect to lose it overnight! be consistent!2
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Patience, Patience, Patience!!!! Accept the fact you are not going to change overnight, however, embrace the decision you made to change. Here are my suggestions:
1) agree with others here: LOG EVERYTHING, EVERY DAY, AND BE HONEST WITH PORTIONS. This alone really opened my eyes as to caloric intake, but also sodium consumption (holy crap!).
2) Calculate your basal metabolic rate from several sources and take an average. You absolutely need this number.
3) Keep your daily caloric intake below your BMR and its almost impossible to not lose weight.
4) Patience - set goals of 1 - 1.5 lbs per week or every two weeks. Keep in mind the first weight you lose will probably be water weight.
5) Eat several (5-6) small meals throughout the day - helps stave off the munchies & fuels the furnace all day long.
6) Start a low calorie recipe file with recipes of stuff you like to eat - diversity is the key.
7) Exercise is important! You don't need to become a gym rat, however the more the better.
8) Above all: BELIEVE IN YOURSELF!!!!!!!!!!5 -
It took a while to get where you are and it will take a while to get where you want to be. Hard work and focus. Wish you well! 1
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Some recent photos of me were real eye openers, too. The silver lining there is that you can take a progress photo in a month or two and maybe the difference might not be dramatic, but you might see that your body has changed. That could motivate you to keep logging your food and exercise. Stay with it!1
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I agree - Starting is the hardest part, or really deciding that you will not quit is perhaps even harder. Its so easy to throw in the towel after feeling defeated. But just keep on trying, eventually it will stick! You are stronger than you think, and that goal of yours is definitely attainable! 1
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Starting out is hard, but once you start seeing a difference it becomes easier to stay motivated! Good luck! 1
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Those starting pics are tough, but for me it gives me motivation. It makes me try harder to get away from that person and when I hit that goal it makes me feel amazing for doing something so amazing for myself. Don't look at it as a bad thing. Instead, use it as fuel!1
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You can do this! Accept yourself where you are, but don't accept that that is where you will always be. You need a plan, and hopefully you can find someone else with whom you can train, to help motivate you (both of you).
Changing your diet is like 70% of weight loss. You will need to plan out your meals. Learn what the calorie count is for what you eat, and learn the portion sizes. There are some handy quick visual guides to portion sizes on the Internet so that when you are eating out you don't overeat. Google portion sizes in the image search and you'll see pictures of hands that show how much common portions are.
Take it easy with exercise and build up at a pace that works for you. Walking may be the easiest way to start. Use a tracker or MapMyFitness/MapMyRun and walk around your neighborhood for a mile and half or two miles (approx 30 minutes). For me, I started by swimming to shed the first couple of centimeters/pounds. I didn't freestyle, I have a particular kind of backstroke that looks like a frog in the water but it's like doing jumping jacks with resistance, so I got a full body workout. Do what works for you!
Strength training is where the biggest boost comes, so don't ignore that. There are plenty of body weight exercises you can do to build strength and muscle, no gym or weights required. There are more than a few helpful apps like Sworkit, Nike+ Training Club or Daily Workout Apps that can help you get started. Again, do what works for you and don't kill yourself to get started. A few minutes a day works. There are plenty of different short workouts you can do to help you get moving. I use Pinterest to save them, and sometimes will refer to them instead of using the apps.
I encourage you to do a variety of exercises, so that you don't get bored. My friend and I swim, cycle, and do strength training together and we mix things up all the time. You've made a great step to start taking better care of yourself. Don't kick yourself, love yourself, and get to work. 1 -
You can do this. If I can, anybody can. I had the most miserable awful unhealthy lifestyle and with lots and lots of HARD work, and times I fell down and had to get back up again, I've made a lot of progress. It's possible! It takes so much hard work but you have it in you to do this! Definitely make a sustainable plan, and don't beat yourself up when you feel like you've fallen down. Ask yourself, "Why did I eat like this? What was I trying to comfort? What could I go to instead of food to meet this need?" Like I said, you can do it! I'm cheering for you. Feel free to friend me and I'll give you support! Blessings.2
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We are all in this together. You can do it 1 day at a time. I agree with Beanz744's list. It was great! But #8 is a must. It is like everyone starts trying to sabotage you. I thought it was all in my head but after reading that I feel vindicated. I have found that reading success stories or watching them on youtube.com has helped me stay focused.1
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I thought I was an emotional eater too... it turned out I am a sugar addict. When I'm consuming foods with added sugars or other high carb foods like flour, rice and potatoes I get onto this merry go round of blood sugar spikes and drops that causes me to eat when I'm not really hungry. I don't know if I process sugars differently or if it is because I have overcome other addictions in the past and therefore have some aspect of addictive personality but it doesn't really matter why. What matters is that when I eat added sugars or high carb foods it sets in motion a cycle of craving, obsession, and over-eating that is very hard to change with "will-power" alone. When I am focused on my macros and eating a LCHF diet, I feel better, I am never "HUNGRY" and my body sheds the pounds. It's working for me and was a real eye-opener. Many good suggestions above about food scales, logging, learning about healthy lifestyles, exercise, and self-acceptance. Just adding the sugar concept as it has turned out to be the missing piece for me. Feel free to add me if you want to see my food diary.
"You can be pitiful, or powerful, but you can't be both." ~Joyce Meyer2 -
I took my starting pic this past Monday and I can't believe what my body looks like.. how could I allow this to happen.. I'm an emotional eater and that is why I look pregnant but had my last baby 6 years ago! Starting is the hardest part .. I hope I have the strength to do this! I need help
Don't!! My before pictures are really scary too. Imagine how great you will feel when you start to see your body change! Doing simple things like lacing your shoes, walking up the stairs, picking up your kids clothes and toys from the floor will be so much easier1 -
Progress pics are great down the road when you need to see the tiny changes that help keep you motivated. when you first take them though it can be hard! You can do this! I really believe positive self talk is an amazing thing! You can and you will do this! Get a supportive group of friends on here, it really helps!1
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General thoughts:
1. Food Scale - there's a reason it's at the top of this list.
2. Calorie Deficit - bigger deficit is not necessarily better; and faster weight loss than recommend is almost definitely not better because of the health risks that go along with it. But you must create a deficit.
3. Starting your calorie deficit - go with something small and manageable first. Celebrate the success of getting your intake under control before you see anything on the (lying) scale.
4. Understand your weight will fluctuate during this process - guaranteed. Just like it has all of your life in whatever process you are in; you'll probably notice it more while you're trying to make the number go down. There's not a thing you can do about it, so learn to accept that your weight will not go down in a linear fashion. And your weight is a range - not a number.
5. Fluid retention, caused by a variety of things is not your enemy; it's just what the body does for various reasons - many of them very good reasons. (see #4)
6. Understand that the real goal is not necessarily weight loss, it's fat loss. (see #4).
7. Patience is a virtue for a really good reason while you do this. (see #4). Don't make decisions based on a short time line. Fluid fluctuations will drive you crazy. Don't make decisions when you're crazy.
Make your decisions based on data. If you are losing even 2 pounds per week, fluid fluctuations can mask progress. You need 4-6 weeks at a time to have anything close to decent data.
8. Exercise - You do not need to exercise to lose weight. You should exercise to become more fit so that you can do more stuff. 80% of your weight battle is in the kitchen. Too much exercise, however, is counter productive.
9. You are not going on a diet. You are changing your eating and activity habits. Commit to those before committing to any number on a scale.
10. Celebrate every victory.
11. Get up every time you fall down. Enjoy life - going over your goal once in a great while won't be a defeat.
12. Celebrate every time you get up after you fall down.
13. You are more than your body. Don't neglect the other areas - celebrate those too.
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Kerryatoon wrote: »I thought I was an emotional eater too... it turned out I am a sugar addict. When I'm consuming foods with added sugars or other high carb foods like flour, rice and potatoes I get onto this merry go round of blood sugar spikes and drops that causes me to eat when I'm not really hungry. I don't know if I process sugars differently or if it is because I have overcome other addictions in the past and therefore have some aspect of addictive personality but it doesn't really matter why. What matters is that when I eat added sugars or high carb foods it sets in motion a cycle of craving, obsession, and over-eating that is very hard to change with "will-power" alone. When I am focused on my macros and eating a LCHF diet, I feel better, I am never "HUNGRY" and my body sheds the pounds. It's working for me and was a real eye-opener. Many good suggestions above about food scales, logging, learning about healthy lifestyles, exercise, and self-acceptance. Just adding the sugar concept as it has turned out to be the missing piece for me. Feel free to add me if you want to see my food diary.
"You can be pitiful, or powerful, but you can't be both." ~Joyce Meyer
A Joyce Meyer quote. Awesome. I used to watch her every single day!1 -
Wow you are me exactly! I was literally just about to start my own post but decided to read yours first. 6 years since I had my first kid, weighed 110 and now 2 kids later I weigh 200lbs DX I look pregnant still! I try to encourage myself by looking at old photos of myself. I want that bod back!2
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DSMcCullough wrote: »Wow you are me exactly! I was literally just about to start my own post but decided to read yours first. 6 years since I had my first kid, weighed 110 and now 2 kids later I weigh 200lbs DX I look pregnant still! I try to encourage myself by looking at old photos of myself. I want that bod back!
You and the OP can definitely do it! just dont get discouraged and celebrate every little victory to encourage yourself.1 -
You can do this, i've had the same difficulty of starting, i've always been in shape cause i grew up as an active kid, till I started college.. my body image went downhill as the scale went uphill XD but this is how i got back to grindin..
Just start. Just get out of the house and be active, a gym isn't necessary but it helps so much with weight loss, and you mentioned thag you have a 6yr old, do smth active together outside go play sports or smth
Set a goal. A goal can be whatever, my goal is simply to impress my girlfriend :P and it helps me stay motivated and hungry to keep grindin.
Fix your diet. This is probably the hardest thing to do and many struggle.. I simply just eat clean, i dont focus of macros and stuff, i simply stopped eating junk food and balanced my meat and veggies, and i do "intermittent fasting" look it up XD
I'm not a personal training or anything, but this what i did and i'm gonna stick with it for as long as i can, nothing wrong with experimenting different types of diets, and remember to take small steps till you get comfortable with it and it becomes your lifestyle.
Sorry for the long reply :P i just wanted to share with you my experience 2
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