Poor excercise and food management
Skrilus
Posts: 19 Member
Lately i feel that, i have been managing my food and exercise poorly, i will go to the gym one day rest the next and say i will go the day after rest day but don't go usually until 2 rests pass
Also finding it really difficulty to find any food that are healthy that i enjoy green, and fruits and vegs are the hardest for me.
What do you guys like, any recommendation to stick to routine and establish it better? it's been hard with how my schedule falls for work since i only work part time.
Been at this diet for 2 months and getting very discourage not see much of a change, please help
Also finding it really difficulty to find any food that are healthy that i enjoy green, and fruits and vegs are the hardest for me.
What do you guys like, any recommendation to stick to routine and establish it better? it's been hard with how my schedule falls for work since i only work part time.
Been at this diet for 2 months and getting very discourage not see much of a change, please help
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Replies
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do you weigh your food with scales?1
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i have a scale but don't really use it much, always seemed a bit silly, feels like that no way to live.6
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i usually track the calories everyday and i know about what i eat rough estimate but i'm pretty honest with myself but you're probably right but regardless the gym almost feels like a burden more then anything i pay 70 dollars a month and feel like i haven't gotten much from it even though i go for usually an hour at least 2-3 times a week0
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TavistockToad wrote: »
Yup. You're frustrated because you've been on a diet - which you admit you're not really sticking to in the first place - for 2 months, and you haven't gotten the results you wanted. You feel like using a food scale is silly and the gym feels like a burden. So I think you need to ask yourself - do you actually want to make a change or not? Get your money's worth at the gym, use your food scale - invest the time and energy to do it RIGHT and you WILL see changes.
Working only part-time should mean you have plenty of time to work out, food prep, etc. Not sure how having more free time would be a detriment to your schedule in terms of finding/making/having the time to go to the gym more than a couple times a week. Usually the people who say they don't have time or are too busy or their schedule conflicts with their desire going to the gym are the people working multiple jobs and/or lots of OT etc...13 -
i usually track the calories everyday and i know about what i eat rough estimate but i'm pretty honest with myself but you're probably right but regardless the gym almost feels like a burden more then anything i pay 70 dollars a month and feel like i haven't gotten much from it even though i go for usually an hour at least 2-3 times a week
you don't have to go to the gym to lose weight, or to be able to exercise regularly. its not for everyone.
ETA. a calorie deficit is the only thing you need to be able to lose weight. whether you start weighing your food or not, you need to eat less than you currently are to lose weight.9 -
Do you like the gym? If not is there anything you would like better, running, swimming, whatever else?
If that's not feasible are there classes, or do they have a trainer you could see every week or two? Changing things up a bit might make you feel like you're more invested and getting more out of it.
In terms of diet I would suggest doing it a bit at a time. In the first place it's calories that are most important, so measuring at least to start with.
Then if you want you can start to substitute things in to up the fruit and veg. It's hard to make suggestions without knowing your preferences. But things like sweet potato wedges with dinner, fruit as a snack. Do you cook? Very easy to increase the veg content if you do.
The only thing that works for me is to just go and do it. I am very good at talking myself out of things. At a certain time I am going to get my stuff and go. As soon as I get into the conversation in my head about how I don't want to, I'm tired, it's cold can't be bothered (insert many lame excuses here!) I won't. So I have to try and cut it off and just haul my backside out. Mostly it works, not always....
Stick with it, choose something else to try and just see if it works better.
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Dude, I have 4 kids, a full time job, and do volunteer work and still weigh and log everything I eat and drink! :-)
Combined with 3 times a week in the gym it's meant I've:- lost the initial weight I set out to
- maintained that loss for a period of time
- put on some muscle and got into a healthy routine of doing exercise I ENJOY
Find a good progressive strength routine like 5x5 or Starting Strength. Stick to that for 3 months at least and get your diet under control. You've got the time to do this properly and to make some real changes in your life. It's a domino effect when you get control of your health. Your outlook improves, your posture gets better, your energy levels go up, your confidence increases etc.
Sorry for shouting but you've got a huge opportunity here yet you're decrying the one method that truly works - know your calorie intake. Everything falls into place after that.
Best of luck.18 -
i have a scale but don't really use it much, always seemed a bit silly, feels like that no way to live.
Is it more or less silly than logging random guesses and expecting them to be right?
Is it more or less of a good way to live than just staying fat?
You claim you want to lose weight, but your actions are saying otherwise. Do you actually want to get thinner, or do you just want to be seen to be trying?15 -
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I disliked the gym membership too.
I do like swimming and I do like hiking and walking, and I've been using a food scale for years along with logging my food.
It takes what it takes - but you have to know how much you're eating if you haven't lost weight. The exercise is good for you but you'll only do something you like, so maybe take up a sport?2 -
It is certainly your choice to weigh or not weigh your food. I personally measure by volume but do so knowing that it means my data is not as accurate as it could be.
It sounds like you are making lots of changes at once and are overwhelmed. Perhaps you need to make smaller changes and give yourself smaller achievable goals. If weight loss is your goal calories are what matter. Fruit and vegetables can help you reduce your calories but you certainly don’t have to eat food you don’t like. But if you personally have a goal for better nutrition, perhaps start with setting a goal to have one fruit or vegetable per day instead of trying to change everything at once. Once you are achieving that goal consistently you can increase it to two if you want. This is your journey and you get to choose your goals.
Similarly with exercise choose smaller goals. I personally don’t care for the gym. But others enjoy it. If you want to increase your exercise consider setting your goal as x minutes of activity x days per week. Then you can choose the activity on that day. If you don’t feel like going to the gym, choose an activity you can do st home. Or go fir a walk. Start small then add minutes or days after you achieve the smaller goals. Focus on the journey and the results will catch up.7 -
Also, have a plan when you walk into the gym. Have a program ready. You’re more likely to feel like you’re making progress is you have a plan you’re following.1
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Im having similar issues because I just can't seem to stick with my routines when something pops up, but I'm learning that that's life and I've gotta be able to be flexible and still hit my goals. I agree with you about the scale, but I do use it at times in case I'm not sure what a good portion should look like, then once I know I can gauge it myself most of the time. What I do is control what I can as far as eating goes then exercise isn't so neceasary, or if I know I'm going to have something extra make sure thats an exercise day. But I'm still struggling too! Good luck and you can do it!1
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To make changes, you need to stop saying "i can't, I don't want to, this is silly". you need to embrace small changes, take baby steps. Keep an open mind.
I love the food scale. it's MUCH MUCH more accurate and actually easier and quicker to use than measuring spoons and cups that then need to be cleaned. Many people are able to wean off the food scale or use it more sparsely once they have figured out portions, I prefer to just use it. I even have one at work and have zero self consciousness using it. it allowed me to use less garbage/dishes portioning out snacks at home then carrying them in daily.
I don't like the gym either. so I don't go! I walk. walk walk walk. I go to yoga. I am starting to get back into cycling. There are a never ending list of possibilities for "exercise". experiment and find something you enjoy and can maintain for life.
I don't like salads. so I don't eat salads. I eat foods I like in moderation. Sure some foods are calorie dense so I don't eat them as often. I eat chocolate 1-2x each and every day. I don't categorize food as good or bad. I don't remove foods from my diet as "no go". I just eat at a calorie deficit which I know I am based on use of a FOOD SCALE and seeing results on the human scale (weight loss over time).9 -
To make changes, you need to stop saying "i can't, I don't want to, this is silly". you need to embrace small changes, take baby steps. Keep an open mind.
I love the food scale. it's MUCH MUCH more accurate and actually easier and quicker to use than measuring spoons and cups that then need to be cleaned. Many people are able to wean off the food scale or use it more sparsely once they have figured out portions, I prefer to just use it. I even have one at work and have zero self consciousness using it. it allowed me to use less garbage/dishes portioning out snacks at home then carrying them in daily.
I don't like the gym either. so I don't go! I walk. walk walk walk. I go to yoga. I am starting to get back into cycling. There are a never ending list of possibilities for "exercise". experiment and find something you enjoy and can maintain for life.
I don't like salads. so I don't eat salads. I eat foods I like in moderation. Sure some foods are calorie dense so I don't eat them as often. I eat chocolate 1-2x each and every day. I don't categorize food as good or bad. I don't remove foods from my diet as "no go". I just eat at a calorie deficit which I know I am based on use of a FOOD SCALE and seeing results on the human scale (weight loss over time).
I am starting to like your post btw. Dude, let me break it down for you. First, you live in a Western/affluent society. Food is cheap and readily available. Food of every type lines our stores. Second, you can afford a gym membership there are many people here who can't. Third, you work a part time job. It comes down to time management. As far as finding exercise you like? Bro... Come on. Like to play video games? Get a stationary peddler. Cheap at Walmart or Amazon. Some as low as $20 US. Park father away from stores. Walk on your breaks. Take the stairs. NEAT burns far more for some people than formal exercise.5 -
It's hard - but you really do need to log everything. Use a scale - the biggest eye opener for me when I used it was to readjust portion sizes in my eyes. I needed to know what 4 oz of steak looked like, or what a true serving of cereal was. Makes a HUGE difference. Now when my weight creeps back up - I get that scale out again and use it to realign my portions. Usually what I've done is started thinking 6 oz was 4 by eyeballing it - and when I get it back in line - much better off.
Also- just do little things to up your activity. I've added a couple thousand steps to my day by walking the entire hallway each time I get up to use the restroom (I drink a lot of water) - but if I stopped at the doors - I'd walk maybe 50 steps - walk the whole hallway and back before going in - and again coming out - easily over 250! - do that 10 times a day and that's a lot. NEAT is important for burning calories - even things that don't get logged - like fidgeting. I try to make it a habit to bounce my leg when sitting - or stretching my arms a few times - or just walking around the coffee table before I sit on the couch (reminds me of when I had a dog that had to turn 3 times before laying down HAHA)
It's all in how bad you want it. Make small changes at first so you don't get overwhelmed - I have always found that to be easier.
And Good Luck!
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I spent years lamenting that I couldn't lose weight but not really making any commitment to anything. Then one day I realized that no one was going to do it for me and that I needed to get past all the dumb excuses. Eat less, move more. Once I had made the commitment to myself I lost 50 lbs in a little under a year.3
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I spent years lamenting that I couldn't lose weight but not really making any commitment to anything. Then one day I realized that no one was going to do it for me and that I needed to get past all the dumb excuses. Eat less, move more. Once I had made the commitment to myself I lost 50 lbs in a little under a year.
Actually.... to quote James Hill co creator of the NWCR, " Move more, eat more." We humans are designed to do two things well. Eat and turn those calories into offspring.4 -
i usually track the calories everyday and i know about what i eat rough estimate but i'm pretty honest with myself but you're probably right but regardless the gym almost feels like a burden more then anything i pay 70 dollars a month and feel like i haven't gotten much from it even though i go for usually an hour at least 2-3 times a week
Have you worked with a personal trainer at all? A few sessions is a great investment. They can help you develop a routine you like and so will do, as well as make sure your form is correct. Or you can pick a program and they can help you with that. (I'm sure someone will be by to post a link to our thread with various programs.)
I just like gyms for weights - I prefer to get my cardio outdoors and so do that.
Do you have an mp3 player? A great workout playlist makes a big difference to me. I always listen to music at the gym but when I'm walking often listen to podcasts, which make the time fly by.1 -
I've taken it on myself to start measure out all my food, some foods i'm not exactly sure how to go about measure such as coffee/creamer etc, any times would be great
i measure my whole break fast this more it's not bad kinda time consuming but i imagine it gets quicks the more you do it thanks for all this positive and helpful tips everyone, i've read each comment and taken something from most of em 10 -
I've taken it on myself to start measure out all my food, some foods i'm not exactly sure how to go about measure such as coffee/creamer etc, any times would be great i measure my whole break fast this more it's not bad kinda time consuming but i imagine it gets quicks the more you do it thanks for all this positive and helpful tips everyone, i've read each comment and taken something from most of em
awesome!
yes it speeds up as you practice. many foods you will go back to (like the creamer) so you can just copy the previous entry (and then measure on the scale/measuring spoon)
I don't log coffee personally, you probably won't need to at this point for the creamer, use a measuring cup or spoon for that. (ex: I measure a half cup of milk then use that in my 2 coffees).
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Love me my international delight0
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interesting video what are you getting at with it?0
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Breakfast what did i do wrong if anything?
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Great job.
Here are my thoughts:
that seems low for four eggs. are they full eggs? what size? does the carton you buy them in have calories listed per egg?
Did you weight the bacon? was it about 15 grams?
The big one is CHEESE. cheese should really be weighted as it is calorie dense. does the packaging of the cheese indicate calories per weight (Ex: per gram)? if so, weigh the amount of cheese to get the portion right. Even if it also lists "tablespoon" it often says "1 tablespoon (X grams).
for sugar, unless you are using little packets, i would weight it and then select an entry that uses gram or whatever weight measurement used.
Some issues may be the entries you use. it can be hard to pick the right one or find ones that indicate grams/weight. you can ballpark entry by compariing to info on the package (which shoudl give you weight per measurement).3 -
i actually put the eggs in a bowl and weighted the oz of the eggs in the bowl remove the weight off the bowl and weight the bacon and cheese directly on the scale maybe i shouldn't be measuring everything in Ounces0
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i actually put the eggs in a bowl and weighted the oz of the eggs in the bowl remove the weight off the bowl and weight the bacon and cheese directly on the scale maybe i shouldn't be measuring everything in Ounces
Grams are typically more accurate than ounces for solid foods. I use ounces when I estimate for things like meals out, but measure in grams on my scale at home. Using ounces for solids is kind of like measuring the distance from your kitchen to your bathroom in miles instead of feet.2 -
so are my calories inaccurate then?0
https://youtu.be/BOojt1CbvF8
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