(Closed) Discouraged

posted 6 years ago in Fitness
Post # 3
Member
5475 posts
Bee Keeper
  • Wedding: August 2012

Since weight loss and a healthy lifestyle revolve around BOTH eating and exercising, I’ve got a few tips regarding both. 

Eating habits: 

DRINK WATER!  Eliminate juices, soft drinks, energy drinks, full fat lattes, etc.  Eat your calories, don’t drink them! 

-I’m not saying to skip your morning juice or milk, but read the serving sizes on the juice container… many of them have so much sugar.  Drink coffee black, or with skim milk instead of cream.  Small changes add up! 

EAT CLEAN!  Avoid processed foods.  Focus on fresh fruits and veggies.  Increase lean protein.  Swap out refined carbs like white bread/rice/pasta for a whole grain variety.  Don’t eat packaged what you can prepare fresh.  Reduce or eliminate all processed sugars.  If you want something sweet, have a piece of fruit.  If you are chocoholic, that’s ok, but opt for a small piece of dark chocolate to satisfy the craving.

 Snack often, but eat smaller meals.  Add some kind of protein to every snack and meal.  Like oatmeal every morning?  Get the plain oats and use almond milk, cinnamon, and honey for a naturally fulfilling breakfast.  Pair a piece of fruit with some yogurt or nuts.  Dip veggies in hummus or have a string cheese with some whole grain crackers.

-I don’t think people need to completely cut out carbs, vegetables are carbs after all!  Carbs are also necessary for energy.

 

Exercise habits: 

WEIGHTS!!!  Lift them.  Lift heavy ones.  Women are physiologically unlikely to “bulk” up by lifting heavy weights.  More weights = more muscle mass.  More muscle mass = higher burning BMR.  Aim for 2-4 weight sessions a week.  You can do upper one day, lower the next, or you can do a whole-body workout with rest days or cardio days in between.  

Cardio will help melt the fat off those newly toned muscles.  This can be power walking (not taking a stroll through the park, but work yourself to breathlessness), running, elliptical, cycling, etc.  Take a spin class, step class, zumba, whatever gets you moving and your heart rate elevated.  Swimming is an awesome alternative for those with joint problems.

Interval training is also helpful because you work VERY INTENSELY in bursts, with active recovery in between intense exercises.  This allows your heart rate to increase rapidly, but you never fully recover back down to a resting heart rate.  By doing things in bursts (or intervals!) you can keep your heart rate higher for longer.

 

Other tips: 

Get a workout buddy to keep you accountable and motivated.  Hire a trainer, join a gym, sign up for a class.

Check out MyFitnessPal- it’s free!  You can enter in certain information and you get a daily calorie goal.  Remember to input your exercise as well, since it will adjust your daily goal based on activity. 

Also, if there is a significant emotional component involved, it may be a wise idea to seek counseling with a provider who works with behavior modification or weight loss patients specifically.

Of course, it is always a good idea to consult a physician or other primary care provider to rule out underlying medical conditions like hypothyroidism or PCOS.  Often, getting those conditions under control will help you on your journey to a healthier you πŸ™‚

 

Post # 4
Member
839 posts
Busy bee
  • Wedding: September 2014

Don’t get discouraged! It’s always easier to get in shape when someone is there to support you. Have you talked to Fiance about possibly going on a diet together or working out together? Neither my SO nor I really need to lose weight, but he has INCREDIBLY high cholesterol, so we have both taken up a healthier diet. It’s much easier to do when the people around you are in on it with you! Same with working out. It’s impossible for me to get my butt off the couch to run by myself, but if someone is counting on me to be there, I have to! Find a work-out buddy and hold each other accountable!  You have a long time before you wedding and you can deifnitely lose the weight by then. Until then, don’t stress out about it, I’m sure you will look beautiful on your wedding day!

Post # 5
Member
461 posts
Helper bee
  • Wedding: July 2013

@paradox:  First big hugs! It may not seem like a lot but admitting you need to do this and seeing why you gained the weight is a big step. So pat yourself on the back for that.

I have been heavy all my life and it sucked. My self esteem suffered majorly because of it. But for a very long time I did nothing about it. i wasn’t ready. Then I met my FH, and I realized I want to live a long time with him and have kids with him and I cannot do it in the shape I am now. It’s not fair to him, our future, and especially not me.

I would say my journey started in March of last year. I broke down one night in bed with FH just crying my eyes saying I wasn’t happy with me and my weight. So I took little steps. I first cut out pop. And then i started doing Wii Fit. Both good things and I did lose a little with that.

Then life got crazy and I just kind of stayed at around 10lbs lost. Which is nothing to sneeze at but when I looked at the big picture of 80lbs total, 10 seemed like nothing. Months rolled by and while I was trying to be better I knew I could do more.

So I can’t really tell you what happened but something this fall just hit me. I need to do this for me. I knew I would be wedding dress shopping soon and I didn’t want to be the heavy me.

I tried to find exercise I enjoyed. This turned out to be biking and jogging. I love being outside. And I really started watching what I ate. I maybe eat sugar once a day, and not every day. My portions are smaller and I am making better choices. Instead of a pop tart for snack, it’s an apple. And I really increased my water intake. I have never been a big water drinker but with flavored waters, it’s a lot easier.

Currently, I am the smallest I have ever been in my adult life. I have lost 30lbs, ten over the holidays (woohoo). It can be done.

Things that help me: If you are having a bad day, don’t reach for that comfort food, go take a walk/exercise. If you are really craving a sweet, eat a really small portion but only after you had something healthy. Drink lots of water. Find an exercise that you love. There are so many out there something will appeal to you. Find a workout buddy. My Future Mother-In-Law and I are starting fitness classes together, and I couldn’t be happier.

I still have about 50 lbs I want to lose but I’m really happy with the way I am right now.  If you need a buddy, I’m on here a lot and I love motivation.

Post # 6
Member
2755 posts
Sugar bee

Don’t be discouraged!

Sometimes, when you try and tackle the whole thing at once you get overwhelmed, so start by making small changes. When I first started my weight loss journey (which I’m still working towards – 40 lb. down but I have about 130 to go), I would make 3 simple goals per week to work on. It’d be something like this:

1. 30 minutes of exercise 3 times this week

2. Eat 2-3 servings of vegetables every day

3. Drink 64 oz. of water or more a day

Each week I’d blog (you can also journal if that works better for you) about my successes and where I fell short, and then I’d try to come up with new goals (or sometimes just repeat one or all of the previous week’s goals) to work toward. Little by little, my habits began changing so now it’s nothing for me to drink 64 oz. of water or more a day – it’s just what I’m naturally inclined to do, where before it was an effort.

Likewise, I have an exercise schedule that I stick to after a lot of experimentation for what worked and what didn’t.

Just don’t get discouraged. The worst you can do is give up. And if you do slip up or have a bad day – don’t let it stop you. Just think of it like ice skating. You might slip and fall, but you can easily get back up and try again. If you have a craving and overeat, don’t let your entire day go to waste – just make an effort to eat clean the rest of the day and maybe fit extra time into your next workout.

I’m on myfitnesspal as Jocember – feel free to add me if you join πŸ™‚

Post # 7
Member
19 posts
Newbee

 
 

I have recently lost about 50 pounds after a life long battle with fat. I still have 20 pounds to go. When I decided to lose the weight for good I started researching like crazy. Read all the articles about how weight loss and my body worked so that I could know exactly what I needed to do. Here is what I learned:

You have to want it. Like really want it. You have to be willing to make getting in shape and losing weight a priority. Too many times I have told myself that I was going to lose weight but I didn’t mean it. It wasn’t until I signed up for a personal trainer that cost $280 a month (for twice a week) that I really did it. I just couldn’t spend all that money and not be serious about it.

Get moving! You don’t have to spend a ton to lose the weight. Join a cheap gym (some are $10 a month!) Run, lift weights. Be sure to vary your activity so that your body doesn’t get used to it. I found Women’s Health to be really helpful and they have ton of exercises that can be done in the gym or at home. Find exercise that you think is fun! I love to hike, swim, kayak. I am dying to Zumba. If you are having fun then exercise isn’t that bad. I also started running 5Ks. They are only 3.1 miles and you feel so accomplished when you finish!

EAT CLEAN! That is my # 1. Weight loss is 70% diet and 30% exercise. Cook every meal. Seriously its like a second job but totally worth it! I try to only eat out once a week (on my cheat day). Try to stay away from processed foods as much as possible they are the devil! Buy fresh produce and commit to cooking most, if not all of your meals!

I feel like I could write forever about this and I know I probably repeated what other people have already said but oh well.

Good Luck!! You can do it!

Post # 9
Member
3624 posts
Sugar bee
  • Wedding: September 2012

I just took “before” photos. I took them of my front, back, side and face. I did that so whenever I don’t feel like working out or I want junk food, I think of those photos. There’s no better inspiration to be healthy!

Post # 10
Member
8041 posts
Bumble Beekeeper
  • Wedding: December 2013

@paradox:  I think the above tips the previous posters offered are really good.

I put on about 20 lbs since being with my SO and I really want to lose it, and a few more.

First thing I did when I got serious about losing the weight is to figure out why I put it on in the first place. These are the main reasons:

-I used to walk to work and back (approx. 30 min a day total), but SO gives me rides to work now

-Eating out more

-I’ve gotten lazier now that I have someone to help w. chores etc.

The first thing I’ve done is try to re-introduce that 30 minutes of walking back into my weekdays. It isn’t too difficult. It’s cold outside now that it’s winter, so I go mall walk (I work downtown and there’s plenty of pedways and a mall to do this in). I do this either at lunch or whenever I can fit it in during the workday. Next, we are reducing the number of times we eat out per week. I was always pretty good about packing a lunch, but now we’re also eating out less for dinner/weekends. To address the last point, I am trying to be more active at home vs. just plunking myself down on the sofa and staying there all evening. We have a Bosu ball in the living room and it’s fun to stand/balance on it while watching TV. Maybe not the best workout, but it beats sitting on the sofa from a calories burned point of view.

We are also going to the gym twice a week.. I’ve gotten into lifting weights. I also bought a skipping rope (skipping burns calories like mad) and am trying to use it regularly.

I haven’t found a form of cardio that I love yet (running hurts, I have crappy knees etc. and I am ok with swimming in the summer but now it’s just too cold!), but just by moving more it seems to be helping. I haven’t lost a significant amount of weight yet, but we’ve only been dedicated to losing weight for a few months now. I am also trying to eat a bit less and make smarter food choices. Like leaving a few bites on my plate vs. polishing the whole thing off adds up. So does resisting that piece of chocolate. Out of sight out of mind also works… if cookies/chips/etc. isn’t in the house, I won’t eat it! Also trying to eat more fruit throughout the day to help w. cravings.

Hope this helps!

Post # 12
Member
1066 posts
Bumble bee

@DaneLady:  Brilliant advice!

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