Weight loss Help
delesiatate
Posts: 1 Member
Hi I’m new here I’m 28 years old and I’m overweight and I seem to can’t get my weight under control. I find my self constantly overeating and then regretting it. I don’t have any real support at home from my family. My husband says I can lose weight but he doesn’t support me like I would like him to. I don’t have a work out partner I’m just not good at working out alone because I give up to easily. How can I turn my life into a healthier lifestyle and work out by myself?
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Replies
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When you’re finally tired of being overweight you’ll do something about it. Keep foods that you overeat out of the house. While working out is important it’s mostly diet that’s going to dictate if you’re going to lose fat or not9
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I would say when starting out make small attainable goals, one at a time, for example. I want to drink more water. How much water and for how long over what period of time? Eventually the act of drinking your daily water will become a habit and then you can make another change. Set the next small goal, whatever your goals may be… some say it take almost a month to create a new habit. I like to replace my bad habits with a healthy habit. Do a swap that I can live with forever. I’m creating a new lifestyle. One step at a time, one goal at a time, one day at a time, one meal at a time… I’ve been at this for years now and I can NOW say I am consistent 😊 some things I’m still working on 😉😆✌️…5
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Forget family support. You just do you. Depending on others to help you along isn't necessary. YOU need to decide what you're going to eat. YOU need to decide when, how, and if you're going to exercise. When you are ready, you'll do it.8
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I would just like to add that you are in control of what you put in your mouth with your own hand. Waiting for the world or your husband to support your Decision is a futile expectation.
Start logging food. Make changes that you can continue. It's all about finding what works for you personally - and there is a way, you can do it.7 -
@delesiatate A good place to start is just to make one small change and the most monumental change I have personally experienced and I have read others have experienced is by simply ensuring you are getting enough protein. .8-1 x your body weight or goal weight depending on how much you have to lose.
Start there then think about moving a bit more. Maybe a walk after dinner. Maybe a walk on a break at work.
Then maybe focus on drinking more water.
Then look at calories.
Then, then, then there are so many steps to take but you don't have to do it all at once and you don't NEED anyone but YOU
Though I do understand how nice it would be to have a supportive husband, as I am SO grateful for mine!
Go through and read stories here. There are some super inspiring people here who will be there to support you as you start taking steps forward.0 -
I hear you girl! I'm doing well this time because I decided to put myself first. I make my own food and eat it at a time that works for me. I make enough so there's leftovers for my husband but I don't let him dictate what/when we eat. I don't buy any unhealthy foods anymore and if my husbands wants it, he has to buy it himself, make it himself and eat it in the man cave. I also don't workout with him because he's very competitive and I never allow him to make comments about my weight unless they're nice ones. He's a tough one so I have to be just as tough. I also don't like working out, and something that helped me was forcing myself to do just 10 minutes a day of something. Think of it as "what" am I going to do today, instead of "am I going to" do something today. I still don't love it, but I do it. Good luck!9
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@delesiatate A good place to start is just to make one small change and the most monumental change I have personally experienced and I have read others have experienced is by simply ensuring you are getting enough protein. .8-1 x your body weight or goal weight depending on how much you have to lose.
Start there then think about moving a bit more. Maybe a walk after dinner. Maybe a walk on a break at work.
Then maybe focus on drinking more water.
Then look at calories.
Then, then, then there are so many steps to take but you don't have to do it all at once and you don't NEED anyone but YOU Though I do understand how nice it would be to have a supportive husband, as I am SO grateful for mine!
Go through and read stories here. There are some super inspiring people here who will be there to support you as you start taking steps forward.
Yes! You really don't have to do it perfectly from day one. Focus on building one better habit at a time.
My husband is reasonably supportive but he doesn't really "get it." Weight and food have never really been an issue for him, so waiting around for him to intuit what I needed was not going to be a working strategy. So if there are concrete things he can do to help, ask him to do those very specific things - e.g. "Please stop bringing home the leftover cookies from meetings." But have a plan for when he forgets, because if it doesn't mean as much to him as it does to you, he will forget. That's just human nature.
I will also say that my husband was more willing to be supportive after he saw some success. When I lost a substantial amount of weight a couple of years ago, it was actually the time I asked for the least amount of help from him in the beginning. I made up my mind that I was going to clear the obstacles myself to the degree it was possible. His only real "job" was being there for the kids if they woke up earlier than expected while I was out on my runs. But I usually timed it so as long as there wasn't anything weird going on, everyone was still asleep until after I got home and showered. After I began to be noticeably lighter, he was more willing to go with it and try using the food scale, say "yes" when I suggested a family walk, clear a space for me to keep free weights in the basement, etc. He knew by then it wasn't some harebrained scheme where I tried to completely upset our otherwise-content lives for a few weeks before giving up (as, uh, had happened a few times before.
) I made slow gradual changes instead and found I could handle a lot more than I gave myself credit for, as long as I didn't try to do it all at once. I think that's the way it is for most of us. This is a long game! 14 -
All of the above. Start with one change at a time. And you don't need to exercise to lose weight - it can be done entirely by eating less.
In what way do you over-eat? Is it at meals or snacking?
If it's meals, could you start by reducing your portion sizes a little? A smaller amount of pasta or one less potato or a smaller spoonful of sauce etc won't be particularly noticeable but will mean you eat fewer calories. Add more (raw, steamed or boiled) veg if you want volume. You may also find that if you add more protein to your meals and bulk your plate up with more salad or veg, you'll generally feel fuller for longer and therefore less inclined to eat more.
If it's snacks, either stop buying stuff that's tempting or have it locked somewhere that other family members can access and you don't know where it is or go and do something else instead. Before I reach for a snack, I have a drink of water and wait five minutes. I usually find that I don't actually want the snack. Just in case, have other low-calorific options available such as an apple or some celery or plain popcorn.
If kids don't want a piece of fruit then the logic is that they're not actually hungry they're just bored or thirsty; the same can be applied to adults too.
I read something on here, a long time ago, that asked a non-smoker why they don't think about smoking. Most non-smokers probably never think about it; it's just something that we don't do. Equate that same thinking to stopping yourself from eating something that you don't really want / need. Eventually you can train your brain to not 'need' that slice of cake or second glass of wine or whatever.
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Having MFP friends who support me has been very helpful. I suggest looking through the forums and if you see someone’s answers are relatable, consider sending them a friend request.1
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Stop waiting for support from others. YOU can control your weight if you choose to. Don't give the power to achieve or fail to anyone else.
Are you truly committed to making changes? Then make them! If you need help with setting calorie or macro goals, exercise options, etc, then you'll find all the assistance you need from us on MFP.2 -
delesiatate wrote: »Hi I’m new here I’m 28 years old and I’m overweight and I seem to can’t get my weight under control. I find my self constantly overeating and then regretting it. I don’t have any real support at home from my family. My husband says I can lose weight but he doesn’t support me like I would like him to. I don’t have a work out partner I’m just not good at working out alone because I give up to easily. How can I turn my life into a healthier lifestyle and work out by myself?
I'd first encourage you to make sure you have a sustainable calorie deficit:
If not, this can happen:
https://www.aworkoutroutine.com/1200-calorie-diet/
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kshama2001 wrote: »delesiatate wrote: »Hi I’m new here I’m 28 years old and I’m overweight and I seem to can’t get my weight under control. I find my self constantly overeating and then regretting it. I don’t have any real support at home from my family. My husband says I can lose weight but he doesn’t support me like I would like him to. I don’t have a work out partner I’m just not good at working out alone because I give up to easily. How can I turn my life into a healthier lifestyle and work out by myself?
I'd first encourage you to make sure you have a sustainable calorie deficit:
If not, this can happen:
https://www.aworkoutroutine.com/1200-calorie-diet/
Hence the "I'm eating 1,200 calories a day and can't lose weight"2 -
My opinion: try to focus on your diet. You dont need to track everything, but try to eat only healthy food. Drink a lot of water and get protein in. If you feel hungry, try to eat food that doesnt have much carbs or fat, like a salad or something. Or drink something when you feel hungry. But dont skip meals, eating too little can make you also not lose weight. For workout, do walking everyday. If you have more energy you could lift weights or do other sports that you prefer
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My opinion: try to focus on your diet. You dont need to track everything, but try to eat only healthy food. Drink a lot of water and get protein in. If you feel hungry, try to eat food that doesnt have much carbs or fat, like a salad or something. Or drink something when you feel hungry. But dont skip meals, eating too little can make you also not lose weight. For workout, do walking everyday. If you have more energy you could lift weights or do other sports that you prefer
...and don't listen most of this post, but especially the bolded part.
"Eating too little," is virtually the only way to lose weight. You don't stop losing weight when you're eating too little...this is another one of those myths stianjl has decided is true.6 -
My opinion: try to focus on your diet. You dont need to track everything, but try to eat only healthy food. Drink a lot of water and get protein in. If you feel hungry, try to eat food that doesnt have much carbs or fat, like a salad or something. Or drink something when you feel hungry. But dont skip meals, eating too little can make you also not lose weight. For workout, do walking everyday. If you have more energy you could lift weights or do other sports that you prefer
My opinion, and what worked for me to lose weight and keep it off is to TRACK EVERYTHING. For sure try to eat healthy food because that provides the nutrients your body needs, but you can easily eat way too much healthy food. I think avocados and almonds are healthy. I can eat a day's worth of calories in ten minutes. I can also overeat brown rice. Set good goals, track what you eat completely, consistently, and honestly, then observe over time to assure that the results you see are the results you expected. If the results aren't what you expected after several weeks, you can make some changes.
The only way eating too little can keep you from losing weight is if it is so little it keeps you from performing your daily routines and activities. If you don't eat enough to get off the couch, you'll burn fewer calories. What makes you lose fat is being in a calorie deficit. Eating less is how that happens, and eating healthy is how you fuel your body and make sure that you don't feel hungry with a lower calorie intake.2 -
For exercise, Leslie Sansone got me back into working out after an injury. Her Walk at Home DVD's are varied (some use resistance bands, weight belts, hand weights, leg cuffs, floor exercises, etc. -- I've got 'em all) and she's very chirpy but by golly, she kept me coming back. It's been over 10 years now for me working out at home with Leslie. I'm not the gym type, not terribly athletically gifted (ha! understatement!) but there was something about her approach that felt doable, and it's easy to up the intensity as you go along. Just thought I'd suggest it because maybe she'll click with you 1
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