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Post by liya on Jun 1, 2016 16:58:39 GMT
I am at least 30 pounds overweight (but probably 50.) I know how to eat (I think) but just can't. I have not exercised in 3 years. I don't know where to start. If I don't see quick results I get very discouraged and "fall off the wagon" so to speak. I have a My Fitness Pal account but that is not helping me be accountable.
I know lose weight quick fixes are not the answer but eating right and walking away the pounds are just going to make me want to eat pizza and donuts. Peri-menopause has set in and I am fearful I am stuck.
I hate the way I look and that should be motivation enough but its not. Baby steps have not worked for the past 6 months.
I'm hitting enter before I chicken out.
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Montannie
Pearl Clutcher
Posts: 3,486
Location: Big Sky Country
Jun 25, 2014 20:32:35 GMT
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Post by Montannie on Jun 1, 2016 17:13:18 GMT
Get up now and walk ten minutes. Walk ten minutes three times a day, 5 days a week. Start with that.
A couple months of that, you'll be feeling better, and will be inspired to try something else.
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Post by AN on Jun 1, 2016 17:18:39 GMT
Forget motivation. Motivation follows action. Long term results come out of persistence, not motivation.
Honestly, that is my best advice. It's a decision, not a feeling. It's a million small choices that matter, not the big one choice of "I'm doing this!!!!"
The other thing I would offer is that motivation generally comes from two sources - fear or hope. What are you running from, and what are you running towards? Write them down on paper. Which of those moves you more, deep down in your gut, even if you don't like the answer? I find fear is a good way to start but you have to have hope and vision long term.
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Post by liya on Jun 1, 2016 17:18:57 GMT
Get up now and walk ten minutes. Walk ten minutes three times a day, 5 days a week. Start with that. A couple months of that, you'll be feeling better, and will be inspired to try something else. I can do that. Thanks.
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Post by AN on Jun 1, 2016 17:24:33 GMT
Also, re-reading your post, work on your self talk. What you say to yourself becomes reality. You say you can't, you're projecting that eating right is going to make you want donuts, etc. You're catastrophizing it. Even if you don't fully believe it, catch yourself giving yourself negative messages and force yourself to turn it positive. Visualization of how you will handle situations is very powerful.
Look up Dr. Ben Carson's decision analysis: What's the worst that can happen if I do this? What's the best that can happen if I do this? What's the worst that can happen if I don't do this? What's the best that can happen if I don't do this?
It sounds to me like you're scared of failing, but if you ask the above questions, you may be able to overcome that fear. You have nothing really to lose by trying, even if you fail.
And by the way, speaking of failure, work on overcoming the all or nothing mindset. You WILL make choices that are off the plan you set. But it's one, or two, or five choices. By looking at it as a series of thousands of choices, you don't let a few bad choices derail you permanently. You didn't "fail" at your one big choice that way. I've found the less I best myself up, the faster I get back on track.
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Post by liya on Jun 1, 2016 17:27:19 GMT
Thanks AN that makes sense. I'll try.
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valleyview
Pearl Clutcher
Posts: 2,816
Jun 27, 2014 18:41:26 GMT
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Post by valleyview on Jun 1, 2016 17:30:29 GMT
I'm working on health too. Anymovement or walk is good. I'm trying water aerobics. I had to make a one year commitment. I plan to continue.
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Post by Patter on Jun 1, 2016 17:35:23 GMT
First, I encourage you to join our health and fitness thread that brandy327 posts daily. Everyone is encouraging. You will also see that we all slip up, have gains, but jump back into healthy habits. It's encouraging to see we all struggle yet we are doing it. We will cheer you on. Here is today's thread: 2peasrefugees.boards.net/thread/43469/health-fitness-thread-6-1Also, it's not a fast fix. I have been trying to be healthy again since Feb. 1st. I have fallen a few times, and I will tell you my body tells me. I no longer like how I feel when I make bad choices. That in itself has been great motivation. Also, I walk every single morning. I have 3 dogs (2 large breed that just turned a year old). They must have exercise. Because they have to exercise, it helps keep me going. If they are full of energy and I don't wear them out, I pay for it. So, if you have a pup (no matter what age), take 'em along. My average steps a day is 11,500. I would like to increase that so I have a bit of a mini goal to increase to 12,000 steps a day average. Walking is easy and so good for you. Set a small goal (either steps or minutes) and do it. Each change you make for the better can only help. Hope to see you in our daily thread! Oh, and I will be 51 next week. You aren't stuck being in peri-menopause. Woman of all ages and stages of life can do this; you too!
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Dalai Mama
Drama Llama
La Pea Boheme
Posts: 6,985
Jun 26, 2014 0:31:31 GMT
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Post by Dalai Mama on Jun 1, 2016 17:45:15 GMT
Motivation is fleeting - it might get you off the couch, but it won't keep you off. And baby steps work as long as they are lead you towards your goal.
My question is - what have you done in the past that hasn't worked?
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Post by STBC on Jun 1, 2016 17:51:15 GMT
You can do it! However, there are no quick fixes and no shortcuts.
Start gradually by making one or two small changes, things that are manageable. Start drinking more water, for example. Take a short walk on a break. Cut out sweets (that one is HARD to do!!!) Buy fresh veggies and fruit to replace donuts and other sweet treats for snacks. Plan healthy meals in advance. Once the changes become habit, add in additional changes.
Last year, my DH and I joined a beginner 5K running program. Doing it together and in a group setting held us both accountable. I started bringing my lunch to work each day, and still do that to this day. (I pack my lunch the night before so it is ready to go. I am so not a morning person!)
We continued on with our running training and I'm now in a triathlon training program. A triathlon?!?! Just over a year ago, I couldn't even run a mile, and at the beginning of this year, I could barely swim! My tri is on June 12. After that, I will be training for a half marathon.
I'm 42 and I have lost over 25 pounds. In addition, I have gained so much in physical fitness. I've never been this fit and physically active in my entire life. This has really become a lifestyle change for me ... all from signing up for a beginning 5K running program and changing my eating habits.
Prior to last year, I was never athletic at all and had never really gotten into any type of workout program. I had joined a gym a couple of times, but after a few days of pedaling the bike or elliptical, that would be about it. The change and improvement has been gradual over the past year, but it's been continuous. Being in the training programs has allowed me to meet new friends who encourage me to be successful.
I really thought that a lot of this was going to be impossible for me, but I am surprising myself every day. I know you can do it too.
(edited)
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melissa
Pearl Clutcher
Posts: 3,912
Jun 25, 2014 20:45:00 GMT
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Post by melissa on Jun 1, 2016 18:04:25 GMT
You sound a lot like me.
I have been lighter. I used to go to the gym 4-6 days each week. There was a time when I even took 2 classes some days of the week, one the rest. Then, life changed and I slowly stopped going. Dropped the membership and did nothing at all. My eating also fell well off the bandwagon. I am only 5 feet tall, so the nearly 20 lbs I gained back is like 50 on tall person. And not that I could not have lost 25 lbs back when I was fit. I definitely could have.
In Feb, I joined a fitness place called OrangeTheory Fitness. It's a one hour group personal training based on high interval intensity training interval theories and it's a whole body workout. I did not think I could handle it as a couch potato. Yet, I got through it. First month, the scale dropped 2 lbs and then back up! Grr. But I kept at it, slowly making small dietary changes each week. Then something happened. I had oral surgery and could not eat anything crunchy or sharp for a few weeks. No chips (even though they are usually baked torilla chips), no nuts (ok they are healthy) and no pretzels (my favorite). Suddenly, I lost 5 lbs that month. I've been losing about 0.5 to 1lb each week since. I work hard for each little bit. Well, except I am on vacation and was away for 8 days and will be away again tomorrow for 4 days. Praying the scale did not move up too much!
Come join us on the fitness and health thread. Most of us are in a similar struggle.
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Post by liya on Jun 1, 2016 18:07:15 GMT
Thanks everyone. I pack my lunch every day but it might not be enough. I am hungry when I get home. I only have 16 days left of work then I am off for the Summer so I hope that will help me. I think I am going to try to walk 3 times a day. I think that will be easier than going for one long walk. I am going to set my alarm for 15 minutes earlier tomorrow so I can do my first walk before work in the morning. I am off to check out the daily fitness thread. I always skip right over that one
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Dalai Mama
Drama Llama
La Pea Boheme
Posts: 6,985
Jun 26, 2014 0:31:31 GMT
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Post by Dalai Mama on Jun 1, 2016 18:23:01 GMT
Thanks everyone. I pack my lunch every day but it might not be enough. I am hungry when I get home. I only have 16 days left of work then I am off for the Summer so I hope that will help me. I think I am going to try to walk 3 times a day. I think that will be easier than going for one long walk. I am going to set my alarm for 15 minutes earlier tomorrow so I can do my first walk before work in the morning. I am off to check out the daily fitness thread. I always skip right over that one My best bit of advice is to get a food scale, log your food on MFP, and see how many calories you are actually eating. Walking is great but, if you are eating more calories that you burn throughout the day, you won't lose weight.
And if you are eating too few calories, chances are you will be miserable and give up. IMO, the 1200 calories that MFP will suggest if you tell them you want to lose 2lbs/week is too aggressive.
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Post by liya on Jun 1, 2016 18:26:39 GMT
Dalai Mama I have a food scale I just have to start using it again.
On a side note: Should I eat more vegetables as compared to fruits because they are lower in sugar (carbs) or are fruits vs. vegetables created equal?
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Post by FLA SummerBaby on Jun 1, 2016 18:31:09 GMT
What do you like to do for fun? Incorporate that. I am NOT a runner by any means of the word. Some people love it, but I HATE it. I enjoy group fitness classes (Zumba) more than solo stuff (treadmill). I recently discovered Barre classes that incorporate dance into fitness class and I LOVE it. I went from being a totally unmotivated, don't want to do it attitude to figuring out which classes I can attend. I average about 5 days out of 7 and that is a HUGE change for me. It is all about finding something that you like and then making it part of your routine.
Good luck figuring it out.
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Post by twoboyzmom on Jun 1, 2016 18:32:09 GMT
I hear you. I only have about 10 I want to lose, and want to gain some toning and strength. I have no will power but certainly complain about it daily. I have quit drinking almost everything besides detox water (good cup helps, doing about 120 oz a day) trying to eat better, hard in a house of picky eaters. Have an elliptical and weights that stare me in the face. Was in a bathing suit this weekend and I wasn't comfortable. Didn't care what others thought, it's what I felt!
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Dalai Mama
Drama Llama
La Pea Boheme
Posts: 6,985
Jun 26, 2014 0:31:31 GMT
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Post by Dalai Mama on Jun 1, 2016 18:47:26 GMT
Dalai Mama I have a food scale I just have to start using it again.
On a side note: Should I eat more vegetables as compared to fruits because they are lower in sugar (carbs) or are fruits vs. vegetables created equal? I would mix it up. Vegetables tend to have fewer calories, fruit tends to have more micronutrients (vitamins). I prefer vegetables because I can eat a shit-tonne and they make me feel like superwoman.
And carbs are not the enemy - just aim for a nice carb/protein/fat balance.
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Deleted
Posts: 0
Oct 31, 2024 22:49:24 GMT
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Post by Deleted on Jun 1, 2016 18:57:25 GMT
Defiantly come join our health treads - they are a great source of motivation!
One thing that keeps me motivated is pictures. When I can see my progress it makes me want to keep working. Last December we had family pictures taken and I hated the way I looked. That finally got me to wake up and make some changes. Some were easy and others weren't but looking at where I began and where I am now keeps me focused and staying on track.
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Post by rst on Jun 1, 2016 18:59:14 GMT
What helps me -- have a monthly focus goal, and have it pop up on my phone as a to-do item every day.
I don't try to make all the changes at once. I pick one thing, either more exercise, more intense exercise, a change in eating patterns, a change in specific food choice, and I focus on that one habit for the month.
I write my goals very specifically. For example, for June, my goal is: 5 out of 7 days of the week I will exceed 15,000 steps. I will add quad and hip flexion stretches to my morning stretching routine every morning. And I track that on my phone. Next month I have a new focus, but I keep the consciousness of steps walked as a my new norm, and I keep the added stretches if I've found them helpful.
For me, at this point in my life, small, continuous changes work better than trying to make blanket overhaul changes. That's not always been the case -- at some life stages it's easier to just set new personal policy across the board.
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Post by mrsp on Jun 1, 2016 19:06:01 GMT
Join the health and fitness thread! There are all levels of fitness and lots of different eating plans (WW, calorie counting, etc.) and also a wide range of experiences.
I am in my (a-hem) late 40's (hurts to write that!!) and I'm just going to lay out my experience. It's hard to lose weight at this age. BUT if I did nothing, it would be extremely easy to GAIN. So in my case, I really have to stay active or cut my eating just to stay the same weight. Which isn't the option I want, so I have to accept slow losses and embrace the whole process.
Best of luck!!
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scrappington
Pearl Clutcher
in Canada
Posts: 3,139
Jun 26, 2014 14:43:10 GMT
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Post by scrappington on Jun 1, 2016 19:16:23 GMT
I am 30 - 50 lbs over weight too. I was a couch potato and very out of shape.
I started going to the gym. I got a personal trainer (I knew it was the only way I would commit because I have a standing appointment). I was amazed how good I felt very quickly. Even if I was tired if I went and exercised I knew I would feel better. It has helped me with my back and neck issues. (I used to take 2 low dose prescription aleve twice a day. So 60 a month, I'm down to taking maybe 20 pills a month now. ) No results are not quick. But the overall feeling good and better was. That turned into my motivation. I have to work on my eating habits. They have slacked. But I am stronger, fitter and more determined now.
You have to want it. Walking 3 times a day is great. Just don't let the little voice in your head say hey skip this one, hey eat that cookie, its only one. Don't listen to the little voice!
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scrappington
Pearl Clutcher
in Canada
Posts: 3,139
Jun 26, 2014 14:43:10 GMT
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Post by scrappington on Jun 1, 2016 19:20:24 GMT
Also try not to change everything at once. Every better choice you make is something. Try not to be hard on yourself.
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Post by kenziekeeper on Jun 1, 2016 19:24:01 GMT
I am also in the "30 pounds need to go" club. I started logging again on my fitness pal yesterday and am already feeling a bit of a mental shift. For me, water is one of the biggest difference makers. I am planning to jump on the health threads here as well - I often lurk but don't post too often.
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brandy327
Drama Llama
Posts: 6,353
Jun 26, 2014 16:09:34 GMT
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Post by brandy327 on Jun 1, 2016 20:12:28 GMT
Definitely come and join our thread! Everyone that checks in is SO supportive and nice. Everyone has rough patches...it's life. It's learning how to handle those rough patches so you're not completely sabotaging yourself.
I read your post earlier and have been going back and forth about what to post. I've said many of the things you said here at one time or another...and I just wasn't ready to do the work. Because it IS work...some of the hardest work I've ever done. You have to be focused, driven and willing to put forth lots of effort if you want to succeed.
There are no easy fixes that will work long term, IMO. There are tools to help (weight loss surgery being one, food systems, etc) but I believe the best way to do it is the all natural way through a lifestyle change. You must change the way you think about food.
Commitment...you have to be in it for the long haul. I've been at this for 13 years...and I've had good years and bad years. I've lost, gained, relost, gained, relost more times than I can count. But I've NEVER given up. More like taken a hiatus. But I always come back to the healthier lifestyle. I feel better, look better...and there's no down side. I've lost over 150 lbs in those 13 years. Other than parenting, there's nothing harder that I've done.
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Montannie
Pearl Clutcher
Posts: 3,486
Location: Big Sky Country
Jun 25, 2014 20:32:35 GMT
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Post by Montannie on Jun 1, 2016 22:49:17 GMT
Dalai Mama I have a food scale I just have to start using it again.
On a side note: Should I eat more vegetables as compared to fruits because they are lower in sugar (carbs) or are fruits vs. vegetables created equal? Weight Watchers suggests limiting fruit to two servings per day, because of the sugar. But, if it's a choice between fruit and a cookie, have another fruit! Non-starchy veggies are unlimited! But don't overdo, as everything has calories. Make sure you're getting enough protein at lunch if you're hungry by the time you get home. Consider a protein snack in the afternoon.
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Deleted
Posts: 0
Oct 31, 2024 22:49:24 GMT
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Post by Deleted on Jun 1, 2016 23:08:02 GMT
Thanks everyone. I pack my lunch every day but it might not be enough. I am hungry when I get home. Can you squeeze in an afternoon snack at work? Every afternoon at 3 I have an apple and Weight Watchers string cheese. It's just enough to tide me over so I don't feel like I'm starving the minute I get home from work.
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Post by AN on Jun 2, 2016 1:56:56 GMT
Weight Watchers suggests limiting fruit to two servings per day, because of the sugar. I haven't heard this and don't think it is true, about WW limiting fruit. Maybe an older plan? They did start requiring (as much as they can "require") blended fruit to be counted as points (like smoothies), to much consternation and hand wringing. www.weightwatchers.com/util/art/index_art.aspx?tabnum=1&art_id=108831"We’ll say it again: Yes, fruits and vegetables aren’t magically calorie-free just by dint of us making most of them free of PointsPlus values. We took this step to encourage people to eat more fruits and vegetables; foods that are nutritious, satisfying and help to encourage you to make healthy, lasting choices that will lead to weight loss. If you’re concerned that you’re eating “too much fruit," ask yourself if you’re enjoying what you’re eating, or if you’re honestly stuffing yourself with bananas because they’re “free." Or maybe you’re blending pounds of berries and bananas with ice into big-gulp smoothies."
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Post by prapea on Jun 2, 2016 2:22:20 GMT
When i first started on this being fit for my mind more than my body journey, I needed motivation. I had two things I set as goals. One - buy a bikini Two - buy diamond ear rings. Because these were cheaper than the tummy tuck I "thought" i should get. Few months into it, I bought them both . Also try till you find something that "clicks" in terms of work out/exercise. For me it was videos from fitnessblender. They are free, the back ground is white and only one person does it. It keeps me more focused. I can't do the videos where people are talking too much or there are like 3 - 6 people in a video. These videos are free, I mute them and play my own music and do it. Take short walks or hikes if you have hiking trails near by. Some days I play shuttle with my kid or i play tag with him...lol. If you have stairs in your house. Jump with both feet on one step at a time or go up and down the stairs couple of times . That's a good work out too.
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