Seriously Lacking Motivation
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TheChunkyPostie
Posts: 5 Member
I know i need to get my backside into gear and lose some serious weight. I've always been morbidly obese for my age, and in recent years, my job as a postman has been more of a struggle because of it. If it weren't for the job, im not sure where i'd be.
I'm not sure if I lack motivation, support, both ? Who knows.
I work a lot, and struggle with having time to have a break to eat healthily, and drink enough during the day. While i'm at work, i've never been one for drinking much, as it's not always easy to find somewhere to pee. The hours and shifts i work, don't make it easy to eat a healthy diet, so quite often i binge, or snack during the day, then come home at eat a large meal, late in the evening, which i don't burn off.
I feel most of the time like i'm in an endless, vicious cycle and don't know where to start to get out of it. I've tried most fad diets going over the years, none have worked well, as once you stop even for a couple of days, the weight just comes back with a vengeance.
It all just really gets me down at times, and don't feel i can discuss it with my family.
Thanks for reading.
I'm not sure if I lack motivation, support, both ? Who knows.
I work a lot, and struggle with having time to have a break to eat healthily, and drink enough during the day. While i'm at work, i've never been one for drinking much, as it's not always easy to find somewhere to pee. The hours and shifts i work, don't make it easy to eat a healthy diet, so quite often i binge, or snack during the day, then come home at eat a large meal, late in the evening, which i don't burn off.
I feel most of the time like i'm in an endless, vicious cycle and don't know where to start to get out of it. I've tried most fad diets going over the years, none have worked well, as once you stop even for a couple of days, the weight just comes back with a vengeance.
It all just really gets me down at times, and don't feel i can discuss it with my family.
Thanks for reading.
8
Replies
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Have you tried calorie counting. It works. But there are a few things about it. One is that done right it’s a whole set of things. Setting a calorie target, planning a menu, keeping a food diary, weighing and measuring what you eat and drink, problem solving when things go awry.
Another issue is the learning curve. There’s a bunch of number crunching at the start. And a lot of stuff that can only be learned by trial and error. It takes some tenacity to get it up and running.
Maybe start like this. Can you make a list of everything you eat and drink that has calories for a week? Then on your day off can you look at the list to see how many calories you’re eating? Then can you find a way to cut 100 calories per day? Try it. What’s the result? How difficult do you find it?
Is your brain screaming at you now that 100 calories is meaningless? That it will take forever to get to a healthy weight? If so, your brain is wrong. Just 100 calories per day is 10 lbs in a year.
The problem with most diet thinking is it goes all in on the calorie deficit and tries to ignore the part about living with it. You can get to a healthy weight by making enough small changes that you can stick to long term. But the first step is an awareness of how many calories we are taking in. You can move on to a food diary later if you want. Good luck.10 -
The key in losing weight, and take this from someone who has lost over 192 pounds, is to make small, SUSTAINABLE changes. this is a long term effort. not a sprint. you will not lose weight fast. you will not lose weight every week. you will have weeks on end with NO weight loss. its normal. trust the process.
my main tips:
learn how to weigh (on a food scale) your food properly and find ACCURATE database entries now. I don't know what your starting weight is, but at first you may have a lot of room for error. but as you have less to lose, you don't. If you learn how to do things properly from the beginning, it means you don' have to RE-LEARN how to do it later. If that seems too daunting right now. Start smaller. just keep a notebook and write down what you eat and the approximate amount. look at it at the end of the week. where do you think you can (easily) cut back? what will you NOT miss?
You already sound pretty active with your job, so I will skip that part for now.
Understand that you do not have to give up your favorite foods or any food groups to lose weight. You DO need to learn how MUCH you can eat. Portion control. This goes back to my first point. For the most part, I eat the same things I always have. Just less of them. I eat burgers and pizza and chips and cookies. Just ... not all in the same day
well, I might could get away with it if I planned it out REALLY well. And stuck to the plan with NO deviation. Maybe. LOL Start to look at the portion sizes on packaging. And look at the amounts you are eating. See where they match up... and where they don't. See where you can align them.
You will have 'bad' days. Whether its a holiday or just a ... bad day. Life happens. Once you start purposely eating in a deficit, you will go over. It is NOT the end of the world. You will not ruin your deficit with one bad day. The problems come in when that one bad day becomes two, becomes 3, becomes a week, and goes on....
You've got this. Take it one day at a time, and each day, try to do a little bit better. Don't try to do everything all at once. Don't try to make 1000 changes all at once. Most people who burn out, do so because they try to do too much, too soon. start small. build from there. You did not gain the weight quickly. You will not lose it quickly. Better to lose it slowly, and KEEP IT OFF, then lose it quick, and gain it all back and more!
I've been at this a long time. It becomes a part of your life, and like any other habit, you don't think about it much, really. Your eating habits slowly change. You weigh and log your food. Your activity levels (usually) change, at least to some degree. You become more mindful of what you are putting in your shopping cart and body. My one (or two) words of caution is to make these changes slowly. Most people who go 'All in' head first and full steam, burn out quick. Your first couple of weeks, maybe even first month, most people will lose a fair amount fairly quickly, but most of it is water weight (usually from a reduction in carbs). It does slow down, as your body adjusts. It's normal, and is SUPPOSED to happen, so don't get discouraged. Also, don't set your calories too low once you do start to make some more changes. The fastest rate of loss (1200 for women and 1500 for men) is not the best rate of loss, and with what I imagine your activity level is, not feasible at ALL.
While you are thinking about making some changes, and making some very minor ones, perhaps, spend some time in the forums just reading and learning. There's no admission fee
Useful Links
https://community.myfitnesspal.com/en/discussion/1234699/logging-accurately-step-by-step-guide/p1
https://community.myfitnesspal.com/en/discussion/1296011/calorie-counting-101/p1
and basically ... all of these
https://community.myfitnesspal.com/en/discussion/10300319/most-helpful-posts-general-health-fitness-and-diet-must-reads#latest10 -
Y'know, it can be difficult to make changes, but if it REALLY MATTERS to you, you will find the time, the energy, and the motivation to make those changes.
I told myself for YEARS that I wanted to lose weight, exercise more, eat healthier, etc. But I didn't DO it. Why? Because I enjoyed eating more than being healthy. Because I was afraid of who I would become if I lost weight. Because I worried about failing so why try. Because, because, because. Then I had my wake-up call. Angina pain and the discovery that my heart has aortic valve deformity & stenosis of the aortic artery. I was already dealing with pre-diabetes, fibromyalgia, and osteoarthritis. Anxiety caused me to have hypertensive episodes severe enough to put me in the ER.
There are no more "because" excuses for me. I do not want to die. That is my motivation. Is it easy? No, but it's not impossible\y hard. Is it fun? No, but it is rewarding, satisfying, MOTIVATING to track my numbers and see progress.
Again, you WILL make time, give the effort for what MATTERS to YOU.
No-one can do it for you, sweetie. You gotta WANT it for yourself. Ditch the excuses, suck it up, and start taking care of yourself. Or not. It is all up to you.
If I could make a tiny suggestion. For a whole week keep track of your time. I mean detailed, like, every 15-30 minutes write down (or dictate it to Notes on your phone) what you did during each period of time, from the time you get up until you go to bed. Now go back and see how your time is spent. Did you spend 3, 4, 5 hours watching tv, surfing the internet, gaming? How about if you used some of that time to prepare meals and snacks, exercise, track your numbers on MFP? Do you spend an hour drinking coffee in the morning, or a beer after work? How about taking that coffee with you on a walk, and just skip the beer? Only you know what your life is like. But it can be rather surprising to find out just how your time is REALLY spent. (been there, done that)6 -
I'm guessing you have to be to work pretty early in the morning, but you could start with a small change and eat a small breakfast in the morning. I usually have 1-2 hard-boiled eggs and a banana. Maybe a protein bar as well. I never was much of a breakfast person before, but I've found that this has helped regulate my digestive system and I don't binge eat nearly as much as I used to.
You could also try packing a small lunch. Wraps are easy to prep, or even a sandwich with some low calorie bread. I went through a tuna sandwich phase for a while. It was relatively low in calories and super easy to make and eat on-the-go. Incorporate some fruit or veggies if you can.
My newest thing I like to eat if I am in a hurry is some shredded chicken. I buy it from our local deli where it is already prepped. I usually just eat it cold with a fork. Not the most cost-effective, but it is filling, tastes good and is high in protein! You could prep a lot of this during the weekend and freeze it and have a few bites at a time while you are on your route. Just have to pack a cooler!
Lastly, you also need to watch what you are eating for dinner. Is it nutritious? Is it home-cooked and high in fats? Is it frozen and high in sodium? All things to consider! Incorporate a fruit or veggie with your dinners. Research ways to substitute some healthier alternatives for those less-healthy but tasty meals. Have a salad with your dinner, or some cottage cheese.
Just remember, you don't need to change it all at once, but if you make small changes over time it will all come together! You can do it! 4 -
Well. That fizzled quickly!
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I added @TheChunkyPostie as a friend and it looks like he has been losing a few pounds here and there! Something must be working! 4
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I've found that motivation comes and goes,it's unreliable. What really helps is building discipline and focus.
I work 3rds and typically around 50-60+ hrs a week. My method is basically just removing how I feel from the equation and just get my booty in the gym. Get in the mind set of it something you have to do instead of it being optional.
Has helped me greatly, hope this helps you as well.6 -
Motivation is a fickle friend. Developing a routine or a lifestyle is a better approach. It can time awhile to develop, but it has more staying power than willpower or motivation.2
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metaphysicalstudio wrote: »Motivation is a fickle friend. Developing a routine or a lifestyle is a better approach. It can time awhile to develop, but it has more staying power than willpower or motivation.
You beat me to it! Although the words I use are "discipline" and "habits."
Here's why:
http://www.wisdomination.com/screw-motivation-what-you-need-is-discipline/2 -
Sounds like a lack of bliss in your life. I understand, I eat to try and recover a sense of joy, bliss or even just happiness in my life. Anti depressants made me feel this way even more acutely so I don't take them anymore. I don't seem to have emotions about anything any longer, even my grandson being born. I suspect I am suppressing grief (several deaths in the family circle and the world), the loss of my youth. Do you have anything like that going on? Meditation has helped me and now I'm going to try grief counseling.3
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Hi everyone, thanks for your messages, and after a long while away from things, I'm back.
I hit my heaviest, which made me feel quite depressed, and lacking in motivation. This also made me stress eat, which is really bad. But I got chatting with a good friend and colleague, who had also struggled. Well, 6 weeks ago we both joined a gym that was opening near us, and in that time I've visited the place 28 times. I lost 9lbs in the first few weeks, but over Christmas I put a few back on. With my friend's support, and being more active and taking my meals in the MyFitnessPal app, I'm now 2lbs below my pre-christmas weight.
I've set myself some realistic goals now, which includes losing weight gradually until my family holiday in 18 months time. And generally improve my fitness and wellbeing.
I'm now feeling stronger, fitter and healthier than I have done in a long while. And it's doing wonders to my mental health.
I'll keep you all updated as to my progress, but please send me a friend request. I'd like to build a support network.
Thanks for reading. 4 -
TheChunkyPostie wrote: »Hi everyone, thanks for your messages, and after a long while away from things, I'm back.
I hit my heaviest, which made me feel quite depressed, and lacking in motivation. This also made me stress eat, which is really bad. But I got chatting with a good friend and colleague, who had also struggled. Well, 6 weeks ago we both joined a gym that was opening near us, and in that time I've visited the place 28 times. I lost 9lbs in the first few weeks, but over Christmas I put a few back on. With my friend's support, and being more active and taking my meals in the MyFitnessPal app, I'm now 2lbs below my pre-christmas weight.
I've set myself some realistic goals now, which includes losing weight gradually until my family holiday in 18 months time. And generally improve my fitness and wellbeing.
I'm now feeling stronger, fitter and healthier than I have done in a long while. And it's doing wonders to my mental health.
I'll keep you all updated as to my progress, but please send me a friend request. I'd like to build a support network.
Thanks for reading.
Well if you ever lose track again (because them bad days come out of nowhere) come back and read what you've written again
Your update sounded much more positive! Remember how all these positive changes make you feel! You said you're feeling stronger, healthier and fitter and your mental health has improved greatly! So remmeber that on the bad days and just keep on going!
Good luck and I hope you continue!1 -
I got my motivation from my doctor. I was 264 lbs when I was diagnosed with high BP and oncoming heart failure. A real wake-up call as I'm only 65 and not ready to die or worse be immobile!
Today I am 171 lbs and nearing my target weight of 165 and the new watch I've promised myself.
Before I could not walk up 2 flights of stairs without being breathless. Now I feel great, I look a lot better though my clothes are too big!
I am sure there are not many out there as lazy as I was regarding my weight. If I can do it so can you.
The benefits are great and as you lose weight your self-confidence will increase to the point where you will be fighting women off with a stick! Do this for yourself, this is your battle, for your benefit, no one else's.0 -
How is it going now? I would advise calorie counting, it really works!0
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I'm back again, and now feeling very low. After doing so well pre-christmas, and even over christmas. I've been hit with a massive blow, which has seen me cancel my gym membership and also get so off track, it's more of a train wreck than ever.
At the beginning of January i felt numbness heading from my buttocks down my leg. As soon as this happened i went in to A&E, and sat there for hours worrying, and waiting. After their initial exam they told me to come next day for an MRI. They found that i had 2 prolapsed discs in my lower back. Gradually the numbness spread from just being on the left side, over to the right side, so now i was pretty much numb from the waist down. It's having a real negative effect my both my physical health and my mental wellbeing. I've not been able to work for 11 weeks, the numbness is pretty much still there, and i'm currently on a 20 week waiting list for a Neurology appointment. Due to the numbness and stiffness in the legs they way it's affecting the muscles in the legs, it's had a bad effect on my balance.
I started back at work last week, on my full hours, but only indoors. This was in the hope that it would help get my circulation working again, and gradually regain some muscle strength. Everything i'd lost before this unfortunate episode, i'e put back on and more, just because i was unable to walk much.
I'm gutted to say the least.3
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