Post # 16
I really hope this is a catalyst for change, Jacqui, as you have been considering changing your habits for a very long time with no progress.
I agree with julies1949 in that you might lose weight through dieting, but it usually is not sustainable. It all comes down to little choices we all make every day. Veggies or fries? An egg and toast or sugary cereal followed by a doughnut at the office? Fried or grilled?
As PPs have mentioned, the less you eat junk, the less you will crave it. It takes some willpower to begin, but the choices get easier as they are reinforced through habit (just like eating junk became habit, eating healthier can, too). Make better choices and try to move more often, and you will find that you feel better. Feeling better will encourage you to continue making healthier choices that will ultimately show up in lost weight, increased energy, a better fitness level, and even more restful sleep. It is tough to begin, but well worth it in the end.
Post # 17
If you feel like you need some extra support with portion control and weight loss you might want to try weight watchers. I have successfully lost weight on it twice, and it is a sustainable program. I wish you luck with creating healthy habits.
Post # 18
allyson.m88: That’s great, thanks!
Thank you all. I have been keeping a diary of everything I have (except water) and any proper exercise I do for nearly a year now so that’s not a problem. Except I have just gotten used to seeing the foods on paper so writing it down doesn’t shock me anymore!
ETA: I definitely won’t be dieting, I would fail at that anyway and any weight I lost would just be put back on!
Post # 19
You just need to stop making excuses. Excuses stop you from being he best person you can be. Join us a gym class which has the same girls in it each time. That way you make friends and feel guilty if you won’t go. What she is asking are very small changes. It’s not hard to eat a proper lunch. I often have a frozen meal and a salad if I am busy and do not have time to prepare something. museli, porridge, toast, eggs or protein pancakes are a healthy alternative for breakfast. Vegetables from the night before, soup, salads, healthy frozen meal options, eggs and avocado on brown rice crackers are also good. You also need healthy snacking to keep you mmetabolism going. Things like raw nuts, Greek yogurt, veggie sticks with hommus or avocado. Once you make the change and stick to it for 30 days it is easy to continue. I just allow myself a cheat meal every week and I also have a row of dark chocolate each day I go to the gym as a reward.
Post # 20
Jacqui90: writing it down on paper does nothing if you aren’t looking at what that adds up to in terms of calories, protein, fat, carbs, and various nutrients. Just writing it down does nothing to teach you budgeting and balance. I recommend using My Fitness Pal instead of a pen and paper.
Post # 21
Don’t know if this will help, but every time I feel like having junk, I google “how many calories does ___ have” and usually not only the calorie count will come up, but a “x amount of minutes you have to walk/run/jog/swim to burn it off.” …and the “x amount of minutes” is usually a number I don’t want to waste doing extra exercise on top of my workout routine.
The other big thing is doing what’s best for YOU. Exercising at first will not be fun, but you have to give yourself the opportunity to try new things and find what you enjoy doing. For example, I would do following weightlifting plans but then get burned out and/or injure myself because of my bad knee. Then I would jump into straight running plans to train for a race, but get burned out from that because running is boring to me. But I always felt like it was the best cardio for me because it’s what worked for me when I was in high school.
Now I weightlift, but every other day I do some type of cardio like run, bike or swim. I have found my sweet spot because I never get bored of one or the other. And it helps with my consistency.
PS: healthy food can taste great and be fun! Pinterest is my go-to. Just start out with simple stuff so you don’t get overwhelmed with lots of ingredients.
Post # 22
iDreamofChocolate: thanks! I think the key is trying things and finding an exercise I enjoy doing. I have a Zumba kit that I haven’t even cracked open yet, as well as other fitness dvds. Time to give them a go again I think!
Post # 23
I can’t comment on transitioning from bad to good eating habits, I was lucky enough to have a family that put me on the right track from a young age and never found a lot of junk foods all that appetizing.
That said, we meal plan and grocery shop 1-2x a week, and prep a lot of healthy snacks for the week, pre-portioning nuts, fruits, and vegetables, cook a few meals on Sunday for the first half of the week, and pack lunches/breakfasts. We do keep a few “treats” in the house, hubby LOVES these chocolate/caramel macadamia nut clusters, and he gets one a day even though a “serving” is technically three. I’ll have one a few times a week too. He ate a bunch of junk in college, and packed on the pounds to prove it, but is slowly shedding them and we are exercising together now too.
This article actually has a lot of good information about how and why we choose the foods we do :
Recently, I also read something that struck me as inspiring about exercise:
“Exercise is a celebration of what your body can do, not a punishment for what you ate.”
And just in general for motivation:
“Continuous improvement is better than delayed perfection.”
Post # 24
laurennicole90: Question, did you go off all medication despite the anixety and suicidal ideation? I’m currently on med for depression and suicide ideation and it has caused me to gain weight. I’m trying hard to lose weight through eating a healthy diet but nothing seems to be working.
Post # 25
- Wedding: March 2016 - Surfer\'s Beach, Grand Cayman
Do you just keep a diary or do you use an app like myfitnesspal? When I consistently track my food into myfitnesspal I find it much harder to go crazy with eating because I see how many calories it really is. So I try to vow that even if I’m having an eat whatever I want day, that I still track it. I second what others have said about just forcing change and eventually not craving junk, it’s really true.
My wake up call was when I was 275 lbs and couldn’t walk up a small hill at the park without being completely out of breath, in tears and about to vomit for about 30 min after. I didn’t track my foods at first but I just focused on eating more fruits and vegetables and less junk and went for a 20 min walk every day. Over time I lost about 80 lbs, it took years but honestly my whole outlook on food and fitness is totally different today. I am still overweight today, as I’m battling PCOS and a slow metabolism (possibly caused by years of yo-yo dieting) but I have a clean bill of health and have a lot more energy and have even been able to begin running. With exercise just find something you enjoy, I know it sounds cliche but it’s true, and by enjoy I don’t mean love but something you can tolerate doing that makes you feel good afterwards. For me it’s using the treadmill, some find it boring but it’s something I can motivate myself to do. I also try to walk everywhere, it helps that we don’t have a car currently. Best of all was that I was able to conceive naturally on the first try despite being told I would struggle.
I’m not perfect, I love food and desserts, but today I try to make as much as I can from scratch instead of just eating packaged junk like I once did, I’ve gone from someone who couldnt cook and only made pre packaged foods to being a pretty great cook and baker and that’s something I’m proud of. Making a lot of small changes will go a long way, and really looking at it like a lifestyle change and doing it slowly, I believe are the keys to success.
Post # 26
I sincerely hope you actually do take this as a wake up call to start eating better and exercising more.
But don’t count on ever liking healthy eating and/or exercise. Sometimes you just have to woman up and do things, even if you hate them, because that is how functioning in society as an adult works.
Make eggs or toast three days a week (or more) when you get up, I promise it’s not that difficult, and the more you do it the easier it’ll get. It won’t be fun or delicious, but it will become a habit.
Do your zumba DVDs. If you really hate them, you don’t have to keep doing them, but don’t just quit. Do them until you try something else, and don’t take a week off while you figure out what exercise you’ll do next. Use not liking them as motivation to find something else. But in the meantime, you might actually start to like them more.
Please stick with it, and make changes before you kill yourself from poor decision making. People want to believe in you.
Post # 27
Jacqui90 : i was looking for posts related to this today and stumbled across yours.
how are you doing? it’s been three months… plenty of time for changes and improvements to have occurred i hope?
Post # 28
Like you, I had developed unhealthy eating habits that I continued into adulthood. I had my wake-up call when my mom told me that all she wanted as her Christmas gift that year was for me to lose the weight. Hearing the concern in her voice and knowing that it came from a mother’s concern for her daughter’s health did it for me. It helped that I was feeling uncomfortably full after eating an over-sized dinner of Thai curry and a pint of Ben & Jerry’s ice cream.
Just know that it is possible to establish better eating habits and re-condition your body to new habits. After a while, your body will crave foods based on your new habits. It’s very strange to me, but if I eat unhealthy a few days in a row (like this past weekend, oops), my body feels like it is begging me to eat some green vegetables and hydrate.
That’s great that you have a nutritionist to guide you. So much of nutrition and health I think is education and accountability. Best of luck on this journey! Not only will you see physical changes on the exterior, but you really will feel the difference too!
Oops – Just saw this post is 3 months old. Would love an update as well!
Post # 29
nifer317 : I was doing great, eating breakfast and lunch, almost always healthy meals. I would do two hours a week of walking (1 hour myself or with Fiance and 1 hour with the dogs). The last couple of weeks I have fallen off the bandwagon unfortunately. I recently got diagnosed with Type II diabetes. Thanks for checking in!
Post # 30
As others have mentioned, planning meals in advance is a great way to eat well. On Sunday afternoons, I go shopping then spend a few hours in the kitchen prepping a range of different soups, stews, salads etc. That then covers my fiancé and me for most of the week so I’m not spending ages in the kitchen each night and have no excuse not to eat really well. My fiancé has lost a significant amount of weight in the past five months due to this (his previous job was fly in fly out so he was living in a hotel room for over a year and eating crap). In five months, with barely any exercise, he’s lost a lot of weight thanks to only having healthy food in the house and my planning.
Jacqui, I HIGHLY recommend you buy Teresa Cutters book ‘The 80/20 Diet’. Pretty much everything I cook is from that. She has meal plans in there and it doesn’t taste like boring health food – it just happens to be healthy but very flavourful and delicious. If that’s too much planning for you and you want something easier, how about trying something like Hello Fresh, who deliver a weekly box of super healthy ingredients and recipes for you to cook? If you’re REALLY after convenience and money is no object, try out Youfoodz (you’re from Brisbane right? They deliver there).
Type 2 diabetes is scary and you really need to look after yourself. Instead of two x one hour walks a week, walk your dogs for an hour a day then do some exercise in the house (Jillian Michaels has great workouts you can watch on Youtibe). Good luck.