2.5 weeks in.. progress, but struggling with motivation

JWCornish
JWCornish Posts: 2 Member
edited December 2024 in Motivation and Support
So a bit of history. I've used MyfitnessPal successfully in the past. However, over the last 2 years I've not been using it and gained quite a bit of weight (20kg). With 18 month until I get married, I've decided to get back on it and lose the weight I've gain and a bit more. My target weight for the wedding is 80kg down from ~115kg when I weighed in a couple of weeks ago. I've been overweight since I was around 8 years old, so for me it is about achieving a long lasting lifestyle change; something I have achieved for shortish periods (about 3 months) before.

Last year I read Stick With It: The Science of Lasting Behaviour by Sean Young (I promise this is not an add for the book, but I've found it really useful). He identifies a number of key factors to achieving a change. The first is to set really really small steps. So my first step was logging into MyfitnessPal for the first time in about 6 months. I've set myself an initial goal of using the app for 6 weeks, until my next week off work. I intend to keep on it during my week off and afterward, but I've set 6 weeks as my current goal as it more manageable than thinking about getting down to 80kg over the next year.

So it's now two and half weeks in. The first two weeks have gone well; I'm still able to eat well, but just in moderation. I've been going over my calorie allowance a bit, but I've been swimming 3 times a week, dancing and going for a good walk most lunchtimes (I have premium and don't count calories from exercise). I've lost several kilos :smiley:

However, the last few days I've picked up a nasty cold. I do not feel like swimming and I'm finding it hard to stick to my calorie limit. Stick With It identified another very important element of making a lasting change: community! So fellow MyfitnessPaler's, I appreciate and help you can give me! How do I keep motivated when I am feeling so lousy?

Replies

  • EliannyCardoso
    EliannyCardoso Posts: 5 Member
    Hello, my story is similar in the past I was here about 2 years ago and I lost 60 pounds now I have 50 back which I have gained slowly. I will do it again. My goal is 2 pounds less per week. It has been 2 days I started my new journey. I cut sugar and I am watching the carbs which are just veggies and fruits. Lots of protein and CrossFit workouts about 20 to 30 mins a day. Well it has been only 2 days but I feel better already and I want to have the same (or better) success. I am 44 years old and I believe that even though I will be able to do it. Let’s help each other. 👊🏼
  • EliseTK1
    EliseTK1 Posts: 483 Member
    We're here for you @JWCornish !

    Be compassionate towards yourself. You're sick, and this routine is new. Of course it's testing you. You got this!

    You're doing a lot all at once with the diet and all the exercise. Is it too much change at once? Is there one thing that would be most important to you to stick with, such as just logging? I know you're aware, willpower is a finite resource.

    This is a change for the rest of your life. You're going to have days that don't fit into your plan. The most important thing you can do it get right back into the routine you've established. If the routine isn't working, maybe it's not quite right yet. Tweak it. You are behind the wheel- you choose where you go from here.
  • Stockholm_Andy
    Stockholm_Andy Posts: 803 Member
    First of all JW your 2 weeks in and you've lost several kilos! Kudos mate. Give yourself a massive pat on the back.

    This isn't a journey of a few weeks it's at least 18 months and as you've identified potentially for life.

    18 months sounds and feels like a long time but you know it's not and there will be bumps along the way. When you hit those bumps will you grind to a stop, roll backwards into old habits or grab some big air and shout *kitten* it new life here I come!

    We all get sick. I was sick last week. I slowed down adjusted, got better and got right back at it this week.

    Set yourself a mini-goal of getting well, not gaining while ill and then right back on it.

    Take it one meal, one day, one week at a time.

    Focus each step of the journey but keep the end goal in mind.

    You got this mate.

    Get well soon
  • JWCornish
    JWCornish Posts: 2 Member
    Thanks all for the help! Really appreciate you guys taking the time out to reply. I’ve not been swimming, and I have been over budget on calories, BUT I am still logging into MyFitnessPal ever day and logging everything. I’ve found this is 75% the battle.

    As for overdoing it, I’ve given myself a break from swimming until I’m not all bunged up, but still dancing and walking. Before getting back on MyFitnessPal I was swimming 2-3 times a week anyway; so don’t think it’s to much to take on. I find it tends to help motivate me to stick with MyFitnessPal. The major change for me is consistently logging in and tracking my calories so I can make sure I don’t eat to much. Salads are made for work tomorrow, so bring it on! And again thank you!

  • middlehaitch
    middlehaitch Posts: 8,486 Member
    Well done sticking with it while you were ill.
    From your initial post it looks like you are not eating your exercise cals back.
    MFP is designed so your deficit is before you exercise, and you eat back your exercise calories. (You May have to adjust the estimates to 75 or 50% depending on how you get the estimate)

    Being undernourished when exercising can lead to burn out, injuries, and, for me, more open to any cold/flu bugs going around the gyp/pool, etc.

    Make sure your logging is on point, (digital food scale for everything (cups and spoons for liquids), double checking entries against USDA, food labels, or mfg website)
    then start adding in your dancing, walking, and swimming calories.

    If your logging is tight you will lose weight at the expected rate while eating exercise calories. That is the way mfp is designed.

    (If you are using an off-site TDEE estimator, or a worn device (Fitbit, etc), taking your exercise into account, please disregard the above)

    Cheers, h.
  • OneRatGirl
    OneRatGirl Posts: 124 Member
    If you've lost several KGs in under 3 weeks, what is your defecit?

    A 0.5kg a week loss will have you down 20kgs in 10 months. So you don't need a gigantic defecit. Making it harder than it needs to be won't help you keep going.
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