Where to Begin?

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ashleymarie1...

Joined: Mar 11
Posts: 1

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Posted: 10 Apr 2011, 17:17
So frustrated! I'm not sure where to begin. I want to lose weight so badly but continue to eat way too much. I am never full and do not have the energy or motivation to work out like I should. I'm unsure how to get myself out of this slump and loose some weight. I'd love to feel better about myself and gain some self-confidence. It's hard being down in the dumps and not over eating or laying around to sulk. Errrr... Any suggestions? Please!
FrostyLady

Joined: Dec 09
Posts: 366

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Posted: 10 Apr 2011, 17:26
simply start by logging everything you eat. this will give you an idea of what changes you can make. Exercising is not everything but will help once you are ready. It can be done!! You can see many succes stories if you take the time to read posts. There is lots of good info, advise and recipes here. You can do it!!!!!!
Hoser

Joined: Jul 10
Posts: 2,052

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Posted: 10 Apr 2011, 18:25
Steps:

1. Record everything you eat for a couple of weeks. Don't try to change anything, just be honest.

2. Evaluate your food journal to see what seems good and what seems bad. Do you eat too much junk food? Are your portion sizes too large? Do you drink lots of sugary drinks? Figure those things out from those food journal entries.

3. Figure out how you want to be eating in the future. Do you want to replace sugary snacks with vegetables and hummus, for example?

4. Figure out the nuts and bolts of how you'll eat in the future. Do you cook once a week and refrigerate/freeze meals? What staples do you need to have around the house? Make up some menus and shopping lists to go with them.

5. Do it.
Syl65

Joined: Mar 11
Posts: 3

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Posted: 10 Apr 2011, 19:10
I had the same problem but then finally said enough is enough. I started slow on the exercising and found this website and boy was it a big help. If you can start slow and don't push yourself with the exercising, you'll find you energy increases. I think the 1st week is the hardest but once you get started exercising and miss a day or 2 the guilt sets in. At least that's how it works with me.
Z'sMama

Joined: Aug 09
Posts: 282

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Posted: 10 Apr 2011, 20:00
What Hoser said. And take small steps - just making changes you feel you can live with forever, as a starting point.
gnat824

Joined: Jul 10
Posts: 1,712

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Posted: 10 Apr 2011, 20:36
Ditto...feeding your body the right food is key. When you're eating food that has a lot of nutrition, you'll be less hungry and its easier to eat less. Whole grains, lean protein, fruits and veggies are key- you just don't get the same bang for the buck with refined carbs and junk food. Start making some small substitutions and when you slip up, don't beat yourself up- just resolve to do better tomorrow.
- Natalie
Laurael

Joined: Apr 11
Posts: 83

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Posted: 11 Apr 2011, 08:32
I'm just getting started here myself.

What finally got me motivated was finding a way to exercise that I love - bicycling. About a month ago, when the weather began to get warm, I begged my hubby to get out my bike and get it ready for me to ride. He did, albeit reluctantly, because I have a habit of jumping around from one interest to another. But, after two weeks of my riding every day, he decided I needed a new bike, one that fit me better. Then I couldn't ride at all for a week, because my DD was in the hospital having a baby and my job that week was keeping her other two babies. I was so afraid I'd get off track, but I didn't. I am riding almost every day (my intention is to ride six days a week).

My healthy-eating lifestyle plan is in it's infancy. Before I found FatSecret, I was journaling my eating. So far, I've only entered my breakfasts here on FatSecret, but I really do have a plan that I'm feeling out and following.

I have lost 6 pounds and that was the biggest motivator for me so far. I had already decided that I wasn't going to stop bike riding if I didn't see some weight loss, that I would keep on, just because I like riding. I didn't even want to get on the scale, because I've tried so many diets and so many different kinds of exercise and never lost anyhing. I weighed myself right before I started riding and I was 153 pounds, the biggest I've ever been. Yesterday I weighed in for the first time since I started riding and I was 146. I'm so psyched.

My suggestions

(1) Find something you really enjoy doing for exercise, and do it all the way. Commit to it (buy the right clothes, get the equipment that makes you comfortable, whatever it takes).

(2) Journal your eating, THEN begin to plan how to change it.

weirdangel

Joined: Apr 11
Posts: 57

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Posted: 11 Apr 2011, 09:07
First, pat yourself on the back for posting!! Tough thing to do sometimes is just reaching out.
Second, I know how you feel. I feel sometimes, why bother? I've got so far to go, I've roller coaster dieted for so long and really, it takes so long to see even little results. Well then I slap myself and say hey! If you don't take baby steps and at least try, nothing is going to change.
Third, record, record, record!! I've never recorded what I put into my mouth until I found this site and decided I was going to commit to recording my food. It has really made me aware of what I'm eating and makes it clear to me.

I hate to exercise but I am really trying to commit myself to 30 mins a day. To be honest, the way I do this is saying to myself (as you can tell, I talk to myself A LOT): "Self, lets just walk for 10 mins..." well after 10 mins, I say "Self, lets do just 5 more, you can do ANYTHING for 5 mins" Well before you know it, I've done 30 mins and sometimes I surprise myself I've been out hoofing around the neighborhood 40 mins!!! Then I come home and feel really good about myself when I record the exercise in my journal.

Remember, baby steps and this site!! People here are a blessing and so kind and supportive.

Reach out, we'll be there.
Wezzer

Joined: Apr 11
Posts: 6

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Posted: 11 Apr 2011, 09:55
Hey, I really don't like recording what I eat. But it keeps me honest, and frankly, recording what I eat is one of the things that makes me think twice about needless munching. Sometimes, it's easier to just not eat that dang biscuit than to record it. Wink

And start exercising. I am using a stationary bicycle as my primary exercise to minimize stress on my knees until I lose more weight. You really need to make the connection in your brain between exercising your butt off for 20-30 minutes and one donut (or pizza slice, or hamburger, or whatever your weakness is). *CLICK* the light turns on in a hurry. Donuts are far less delicious now. Even a little bit evil. That's the beginning of true attitude repair.

Good luck - really, it's ALL in your mind - don't play transparent games with yourself, and be honest with yourself. Ultimately, it's your brain that needs repair, not your body.

Z'sMama

Joined: Aug 09
Posts: 282

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Posted: 21 Apr 2011, 09:18
Wezzer wrote:
really, it's ALL in your mind - don't play transparent games with yourself, and be honest with yourself. Ultimately, it's your brain that needs repair, not your body.



Agreed. It's really not about any one food choice, diet plan, etc etc. It's about changing your behaviour. One step at a time.
stephanielor...

Joined: Jan 11
Posts: 15

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Posted: 21 Apr 2011, 09:28
You already know the food and lack of exercise is making you feel bad. Change it! Try for one day to eat right and exercise. See how you feel. You will notice the difference and want to stay on track. If you know something is making you feel really bad get rid of it! It really is that easy. I think we make it hard on ourselves.
kstubblefiel...

Joined: May 10
Posts: 1,400

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Posted: 21 Apr 2011, 09:48
I think the key to successful weight loss is getting around yourself. What I mean by that is getting around those things about YOU that keep you overweight...this can include things like emotional/boredom/stress eating, laziness, lack of motivation, health conditions, environment, friends/family, busy schedule, etc etc basically all those things that people use to make excuses for not prioritizing weight loss efforts.

Of course you don't have the energy or motivation to work out. You haven't been working out like you should. How on earth do you ever expect to ever have that energy & motivation if you don't push through? There is absolutely no way around it being difficult in the beginning. There just isn't. So don't con yourself into thinking that if you put it off longer, it will be easier later on. It won't. Suck it up & start now. Take the time to create a reasonable diet & exercise plan that suits you. If you need help with that there are dozens of people here willing to answer your questions, as you can see from the posts above.

If you can discipline yourself to log your food & stick to the plan you create CONSISTENTLY for no less than 3 weeks, it will get noticeably easier & you will see some progress. If you can't pull it together & commit, there's nothing anyone here or elsewhere can do to improve your situation.

Kat | NO EXCUSES, JUST RESULTS | Next milestone - 256: 60 lbs lost
2013: still up from 1/1, but coming back down...
2010: 50.4 lbs lost | 2011:17 lbs lost | 2012: 1 lb gained
How I did it: http://stubbysticks.wordpress.com/weight-loss-summary-by-month/
lisakp71

Joined: Jun 10
Posts: 527

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Posted: 21 Apr 2011, 09:52
The biggest thing for me is to be super super honest about the food diary. It's so tempting to leave off that last little snack you had before bed or that second helping of whatever... but write it ALL down. It's for YOU, not anyone else, so own it! It's such a valuable tool, so use it fully.

The other thing that's been really helpful is the WW points system. I don't actually do WW, just a ghetto homemade version using their points calculation. Smile But, it makes it REALLY easy to spot the trouble items. Like Wezzer said, you suddenly get it when BAM - two handsful of delicious salt & vinegar chips would take like a third of your daily 'allowance', or two hours of walking to burn off?! Haaaayell no!

Or yes, if you really want to, as a treat... but at least your eyes are open to the Buick-size dent they'll put in your food 'budget' for the day.

Don't feel like you have to do it all, perfectly, in one fell swoop. Every positive change you make will make tomorrow a little healthier. It's worth making each little step!
ktfitzgerald

Joined: Apr 11
Posts: 64

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Posted: 21 Apr 2011, 10:11
Ashley Marie – you had enough self-confidence to post your feelings here and to reach out for support. That’s not easy – so good job! You’re on the right track. Count that as your first accomplishment to feel GOOD about. And build up from there. Remember to acknowledge every small step you make in the right direction and you’ll be feeling more confident and motivated in no time! After all it’s just many small steps that add up to real results.
aaron326

Joined: Mar 11
Posts: 82

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Posted: 21 Apr 2011, 10:29
FrostyLady wrote:
simply start by logging everything you eat. this will give you an idea of what changes you can make. Exercising is not everything but will help once you are ready. It can be done!! You can see many succes stories if you take the time to read posts. There is lots of good info, advise and recipes here. You can do it!!!!!!


I DID THIS. i have a book that i keep in my purse. i wish i could load a pic. i taped a "skinny" pic of me in it and i have pics of celeb women and motovational quotes on the pages... each day i write every crumb i take in. when i have a week that i dont lose as much i look back and figure out why. i also write my workouts in it... and to look at all the skinny girls and motovational quotes everyday when i am logging helps me SO SO SO SO much. maybe think of what you would want to put in yours... what motivates you. i think a food journal is an awesome idea for anyone on a diet. it keeps it realistic.

any diet is hard... you have to WANT to do it or it isnt going to work.
"the greatest pleasure in life is doing what people say you cannot do."
-Ralph Emerson
Drea619

Joined: Apr 11
Posts: 10

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Posted: 21 Apr 2011, 11:28
this might sound funny but i really hate the fact that im only 5'1 and over 200lbs.....so everytime im lazy and dont wanna work out i scream my weight as loud as i can (or as appropriate). I yell "206!" and it motivates me to get up for some reason. Same thing when im on the treadill, i tell myself "206...never again!". My point is pick your biggest issue and use it for fuel to get movin. if you hate your fat arms or the way your thighs rub together, use that as motivation, you can do it, anyone can do it!
Ms. Torres, the BOSS
Laurael

Joined: Apr 11
Posts: 83

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Posted: 21 Apr 2011, 12:13
Drea619, that is hilarious and I love it! It makes me think of Mary Catherine Gallegher(?) yelling, "Superstahhh!" What a great way to remember your goals.
jaime30024

Joined: Feb 11
Posts: 737

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Posted: 21 Apr 2011, 12:25
All of these posts are true to form. You must know what you are eating. When you start recording your foods and getting a little exercise in (record that as well) you may start to look at things as "if I eat this I will have to work this much harder exercise wise". Also, if you aren't drinking enough water it can effect you. A lot of times we mistake feeling hungry for being thirsty. Drink lots of water...that should also help. Good luck!
Start weight 245# 1st goal: 220#-met 04/07/11 2nd goal: 210#-met 05/21/2011
Start over: 221# 11/08/11 Start over: 233.2# 10/2012 Start over goal met: 220# 11/14/2012
Mini goal 212's by Dec -met 12/31/2012 Mini goal: 207's end of Jan- met 01/31/2013 Mini goal: 197's by end of Feb - met 02/27/2013
re-start grrr Mini goal: 197's by 09/19/2013
I have to restart again as I slipped. I am leaving the above so I can keep track. It happens and I have to keep learning. restart at 229 on 07/22/14. 213.4 on 09/09/2014
Hermiones...

Joined: Jul 10
Posts: 406

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Posted: 21 Apr 2011, 13:56
Drea619 -- I LOVE your solution for motivation. Here's another thing I do: Whenever I'm starting to feel discouraged, I go to my FS weight history page and study it from beginning to present day for several minutes. It helps me focus on how far I've come, how different I look (unfortunately, there are far too many photos from my sister's wedding in December 2009 to remind me of what I looked like), and how great it will be when I hit my next goal. It sounds silly, but it really helps.
lisakp71

Joined: Jun 10
Posts: 527

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Posted: 21 Apr 2011, 15:13
Drea619, that is genius! Very Happy



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