I need some help...

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Joined: May 12
Posts: 1

Posted: 07 May 2012, 18:11
I have always been a bigger girl but after a rough breakup I realized I am overwieght and need to change. I gain and lose wieght very easily but I just keep taking one step forward and two steps back. I currently weigh 264. A number that has crept up on me. I need some motivation. I need help with being CONSISTANT. I feel like I have too many obligations to really give this diet and excercise thing a real try but I just can't seem to stay consistent. My mom has always been very overwieght and I have seen her struggles and I am taller, more muscular, and still slimmer than her but I am seeing some similarities and now I weigh more than her. Any advice, tips, or encouragement would be helpful. I just want to feel good about myself.

Joined: Mar 11
Posts: 14

Posted: 07 May 2012, 18:16
Just start. If you log in what you eat on a daily basis on this website that will help you understand all the calories you are eating. And record your exercising. I also was up to 268 and I couldn't believe I let myself get there. I gave myself a realistic time frame... 6 months to lose 30 ish pounds.

I find myself wanting to exercise an eat better, because I know have to log it in. Just take it one day at a time. Go for a quick walk aroun the block. Something is better than nothing. If you would like to become buddies we can motivate each other!!

Joined: Aug 10
Posts: 29

Posted: 08 May 2012, 11:28
One of my tricks is I overestimate my food and underestimate my exercise. So, I will eat half a serving of something sweet like chocolate almonds and log it as a full serving. Then if I walk 45 minutes, I will log 40. Or will use my exercise machine for 15 and log 10.

It has helped a lot. I can tell when I quit "cheating" myself and then I start gaining weight or failing to lose.

Today I bought some hand held weights and will start walking with them. My arms need some work and I need to add a little resistance to my walks.

YOU CAN DO THIS!!! Look at the forums at all the people that have lost 50 - 100 - 200 pounds. Each of us started somewhere.

Oh I have started wearing my tennis shoes everywhere. And I will tell hubby about two miles +/- from our home to stop the car then I get out and walk home. Takes about 30 minutes and by the time I get home groceries are put away (wink). Just add little bits and pieces and eventually it will feel wrong not to walk or do something. Smile

Good luck!!!!


Joined: Apr 12
Posts: 78

Posted: 08 May 2012, 11:48
The trick the commentor above me uses is one I use, too: I log high on the food intake and low on the exercise.

I also use an exercise tracker. I like Endomondo, but any tracker will do. I like it because the independent tracking gives me a more realistic assessment of how hard I'm working out and allows me to see over time how I am improving even if I feel like I have been stuck in a rut. As a matter of fact, my success with the exercise tracker is what inspired me to try a food tracker as well.

Like you, I've always been one of the bigger girls in any given group, but I've taken that to mean that we are genetically engineered to get through the rough times that would cause the skinny girls to waste away. The very fact that you are trying to come up with a plan to make positive changes for yourself is already a big step in the right direction.

Use the trackers. Celebrate the small successes. If you falter, get up, dust yourself off, and get right back at it. You can do this. Enjoy the ride.

Joined: Jun 11
Posts: 229

Posted: 08 May 2012, 12:19
I do the log high on the food intake and low on the exercise. the only exercise i log in is this equation
# of steps on my pedometer(which i have seen undercount on steps)x.05= calories spent just walking.

also, if you fall off the wagon one day, jump back on, tell yourself that was fun but its time to get back to work.

Joined: Mar 12
Posts: 119

Posted: 08 May 2012, 13:55
You have to start somewhere, today is a great day to do that! Eat healthy just for today and yes log in everything! You can so do this, once the weight starts coming off it will give you all the motivation that you need!Set your mind to it and let it take off! What are the reasons that you want to be a healthy person? Keep those in mind and keep putting one foot in front of the other. One day, one pound is how it works for all of us! Wishing you the best of luck, you will get there!
If you have the right mindset then nothing can stop you from reaching your goals! Nothing tastes as good as skinny feels!

Joined: Jul 10
Posts: 1,712

Posted: 08 May 2012, 14:17
Consistency is touch but here are a few suggestions that have helped me:
1) Don't deprive yourself of everything you love! Find healthier ways to enjoy things you like and leave room for a few of the "treats" that matter most to you- just enjoy them in reasonable quantities. Restraining yourself from everything general leads to falling off the wagon.
2) Start small- making a drastic transformation of your diet rarely lasts, but a number of small changes made over time can lead to a big change that you barely even notice. Same goes with exercise- don't suddenly start going to the gym 2 hours a day as you'll burn yourself out, physically and mentally.
3) Don't expect instant results. The reason diets tend not to work is that people do the crash diet approach because they want an overnight change, but then it all comes back (and then some!) when you go back to your old ways. Lasting weight loss requires lasting changes, period.
4) Remember that it is NOT all or nothing. If you burn about 115 extra calories a day, that's a pound a month in weight loss. If you eat that extra 115 extra calories, you'll gain the same pound. Standing burns 50% more calories than sitting and evidence is showing that 20 minutes of moderate exercise a day is enough to realize some great health benefits. Don't decide that the day is shot because you ate a donut from the office break room or that a workout is a waste of time if you aren't there for an hour. It all adds up!
5) Forgive yourself when you make a mistake- learn from it, then pick up and keep moving forward. Everyone backslides occassionally. When you find you're in a hole: STOP DIGGING! Think about what led to the bad decision and what you can do to avoid a repeat.
6) Stay engaged - check in the site often, make and interact with buddies and reach out when you need help. Find support in family members, coworkers, and anyone else who can help motivate you through the tough times and keep on track.

Good luck!
- Natalie

Joined: Oct 07
Posts: 120

Posted: 08 May 2012, 14:32
I know this sounds simple, and you've heard it before, but.... EAT TO LIVE, don't LIVE TO EAT. For your own health, and any children you interact with - either your own kids, nieces, nephews, etc. - it's important to live by example. Love yourself enough to start today with an appetite for success rather than food. Smile

Joined: Apr 12
Posts: 15

Posted: 08 May 2012, 15:14
I spent the week before I started making out my menus of everything including snacks that I would eat for the following week. It makes it easy to stay on track and you can either re-use the next week or modify a bit. It helps not to have to think about what to have every day and keeps me on track.
I'd rather be thin!

Joined: Mar 11
Posts: 1,551

Posted: 08 May 2012, 16:46
You should make one of your obligations be your health. Be a little selfish, you deserve it. You have to make the commitment to your health to eat better and exercise. Start with small changes and when those are starting to stick, make another small change, and so on. You can do this, you just have to start and keep on going. There will be bumps in the road, but they won't throw you completely off track unless you let them. The thing that helps me the most is to log my food and exercise. Whether you do it here or a different site, start logging, if for nothing else than to see what changes you can make. You may be surprised at how many hidden calories you're eating, I was. You can do this!! Good luck!!
Goals for 2018:
Do 20 consecutive push-ups
Use 10 lb. weights for a whole workout
Get one mile pace under 11 mins.
Get stronger physically and mentally

Joined: Aug 10
Posts: 29

Posted: 04 Jul 2012, 09:40
I don't plan my meals. I really can't because hubby does the cooking for dinner most nights. And he makes such ohsodelicious stuff. I have to get up and leave the table when I have eaten enough or I will sit and continue to eat.

I have started eating almonds for breakfast. Ten seems to do the trick with tons of water. Then for lunch I was eating dinty moore or other micro meals that had about 300 calories. I have discovered whole wheat tortillas with some cheese. I micro it for about a minute to melt the cheese and put on fresh herbs (basil, cilantro, chives, whatever I have) and roll it up. Really quite filling and YUMMY! Sometimes I will even add pregrilled veggies.

So find something that fits your dietary needs and your cravings and enjoy. My roll ups have enough variety that I don't get bored.

Joined: Apr 10
Posts: 28

Posted: 04 Jul 2012, 12:13

Knowledge is power and by making yourself more knowledgable around how to make healthy decisions in your everyday activity is going to help change the habits that you're so used to.

I have had several clients and patients that have gone through the yo yo or constant feeling of failure, while saying that it runs in their family... Everyone here is great at providing support and motivation; which it sounds like you need!

I have a client right now that started at 311lbs a little over a month ago and is currently weighing in at 284lbs; which is a huge succes for her. As a Health Coach I like to make myself available to those who need advice and support. On average if you're using basic science you should be able to lose 2-5lbs a week & stay very healthy.

Feel free to contact me if you need any advice or support! This is my life.
In Good Health,

Chris Cayo
Health Coach
C: 503-999-8384

Joined: Aug 12
Posts: 46

Posted: 10 Aug 2012, 15:13
Plan what you are going to eat each week, and pre cook as much of it as possible.

If you're like me, I am more lazy than I am hungry, so I'll eat whats ready. I also dont keep snacks around that arent healthy
Fat is HARD....Fit is HARD...Which HARD do you choose???

Joined: Apr 10
Posts: 133

Posted: 10 Aug 2012, 15:33
My mother is very overweight also, I realized in middle school that I was starting to be heavier than most of the people around me, and did not want to end up in her shoes.... but trying to figure out what healthy eating looks like when you have never been reaised with a good example is sooooooo hard. I never had an idea of a healthy meal when i started out, what I had always seen was fast food for lunch, a bunch of munching in the afternoon, a large dinner and maybe more late night snacking afterward. When I first started to try to loose weight I thought it just meant not eating. My favorite guide is from harvard med school, i found it during a health class i was taking, it is a adjusted pyramid. I try to plan my meals around that base while counting calories. And veggies veggies veggies! Keeping meals simple just having veggies and lean meat and rice or potatoes around makes dieting sooooo much easier. Just throw a couple things in a pan with some seasoning or marinade and throw on the grill and you are good to go.

Joined: Apr 10
Posts: 133

Posted: 10 Aug 2012, 15:34

Joined: Aug 12
Posts: 22

Posted: 28 Aug 2012, 05:25
You need an easy weight loss program that is balanced and manageable. I lost 29 pounds on a low carb, high protein diet in a matter of 13 weeks. I’ve kept the weight off only because the diet is EASY. It’s something that doesn’t require too much thinking and once you get into the habit of eating the right kind of carbs along with your meals, keeping the weight off becomes easy.

Joined: Aug 11
Posts: 298

Posted: 28 Aug 2012, 06:13
My only advise is to make time for you. Set one little goal at a time, make small changes, remember things do not happen overnight.. but with time and patience you will see great results.
Good luck, take care and keep the faith that you can and will do this.

Joined: Aug 12
Posts: 15

Posted: 31 Aug 2012, 00:40
pam-u-la wrote:
My only advise is to make time for you. Set one little goal at a time, make small changes, remember things do not happen overnight.. but with time and patience you will see great results.
Good luck, take care and keep the faith that you can and will do this.

Very well said. I agree.

Just always remember, in order to lose weight or lose body fat, you must use more calories than you eat by controlling your food intake and/or increasing your exercise routine.

It will also help if you monitor/track what you eat. Good luck!

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