I tend to be an all or nothing kind of gal, and for some reason I get the feeling that you're the same way.
SO, I'm going to go out on a limb here and say that instead of cutting out one thing a week, what seems to be working for me is smaller portions. Instead of the big bag of chips I'll get the small bag. Instead of the big bag of m&ms, I'll get the small bag. I don't let myself have 2nd helpings at meals. If I'm still feeling hungry in an hour I'll have a small snack.
I'm an emotional eater, but I'm slowly (very slowly) realising that the smaller portion "fills that need" (I put it in quotations because I'm trying to stop thinking of it that way) just as well, if not better than, the bigger portion. I don't end up hating myself quite as much when I eat the whole small bag as much as I do when I eat the whole big bag.
This may not work for you, but give it a try... I can't cut out things completely, I like my m&m's too much
I agree with Oakdale and Stdywen...who suggest starting slowly. First, find out what your patterns ARE now. Unless you know that, it's harder to make decisions you can live with. For instance, do you grab a bag of chips when you walk in the door after school/work to deal with stress? Do you ever grab a glass of water?
Doing the FastBreak on the site (it's under "Healthy Lifestyle," on the "spark diet" tab) gives you two weeks to sort yourself out. Then you can make changes that won't feel like "giving up" things you love. Because if that is your mindset, you will have a harder time staying the course.
This isn't about dietING, it's about DIET--that is, your choices of what to eat. Same thing with exercise. You need to know first what you do already; that way you can add things without life seeming more insane. (first step might be to park at the farthest lot at school/work, or a bus stop farther away and walk in.
I wish you success. You are 20, so you are choosing wisely earlier than many of us did.
Fitness Minutes: (27,932)
1,630 7/18/12 8:46 P
It's hard to motivate someone if you don't know what motivates them. Most the time, they, don't even know what motivates them. YOU need to find the driving force that makes you really want to make a lifestyle change. My son started gaining weight in highschool and got to around 220(he's only 5'6". In his senior year he nearly joined the Marines. I helped talk him out of that move, but it got him to realize how out of shape he was. So he worked out like crazy, ate right and stayed on track. In his sophomore year of college he joined AROTC and was already getting in good shape. By then he was already around 160. He is now a 2nd Lt. and is awesome shape and I doubt he ever loses that focus again. He just sees too many advantages to being in great shape.
It saddens me to see young folks that have already lost focus of the most important things in life. You have to really get serious about your life before anyone else is going to get serious about you. Sad but true. Keep the faith.
So how bad do you really want this.......? bad enough to do what it takes to make this happen...........? How sick and tired of your body are you............? Do you like what you see in the mirror naked.......? Only you can decide this. Only you can do what it takes to make it happen. is it hard..........? yes. is it doable...........? Yes. I found out as I go along it get so much easier. It's all about a life style change. Use all that sparks has to offer. If you really want this go make it happen. Food can be your friend and not your enemy..................................... ...
I know it seems totally overwhelming, but just take small steps as you learn about health and nutrition. I have a friend in AA and something she told me really applied to my eating. When she wanted to get a drink she just told herself she would have one tomorrow. Then when tomorrow came, she would tell herself, she would have that drink tomorrow...etc. I tried that with cake and ice cream and it works for me. Of course, I do have that cake OR ice cream every once in a while.
Just start by adding as many fruits and vegetables to your diet as you can. They are easy to take to work with you and will keep you full. There will always be cake/wings/fries for you to have tomorrow.
Fitness Minutes: (4,491)
555 7/18/12 11:51 A
My suggestion would be to take the next two weeks and simply and truthfully track here what you're eating now. There is something about seeing it in big old bold numbers against what the range should be -it will make you take pause. Especially, if you're hooked on junk food. That number will give you a lot of control and it might just give your mindset a wake-up call. Once you know where you are; you can begin tweaking and making small changes to start hitting the range and reach your goals.
I agree with the poster below- make the changes slower. Switch to healthier versions of junk food items (eg one hundred calorie packs- provided you can just have the one!). Start by aiming for ten minutes of exercise a day. Find something you enjoy doing- swimming, working out at the gym, fitness classes or dvds, etc. It's your journey and you have to find what works for you!
edit: the poster above reminded me of something I had wanted to tell you! I love chips- who doesn't, right? They're delicious! Well, I worked a small serving into my daily nutrition a few times and found that without fail, I was tired and sluggish the rest of the day. Definitely not worth feeling like that! Now if I really want a salty snack I have some edamame or light string cheese. Kale chips are great too!
It is hard to make lifestyle changes particularly when you try to change too much too fast. Make the changes slowly. Get used to the change and then make more changes. If you do it slowly you will be successful.
Fitness Minutes: (15,050)
1,075 7/17/12 8:28 P
I agree that you may just want to hear it from someone else... one of my college roommates was the same way. She knew it, but didn't do anything about it. But then again, when any of us said something to her about it, she would get defensive and mad. So it's not just a thing where you may need to hear it, you need to be able to accept the opinions and the facts about being healthy and losing weight and treating it as a LIFESTYLE change as opposed to "just another diet"
What is more important to you.... eating junk food or losing the weight?
Weight loss is 80% nutrition, so you know what needs to be done, right?
Fitness Minutes: (8,249)
434 7/17/12 8:05 P
I think you already know the answer but just want to hear it from others :D
You have to accept a simple fact. You need to make calorie deficit to lose weight. To make it, you need to cut your calorie intake and/or do exercise to adjust excessive calorie intake. You are busy and hard to find time for exercise... So you already have an answer. Cut your calories.
It's difficult? not really. First count everything you eat for a week or two (and keep it while you are on weight control). You'll understand your own eating habit, how much junk food/drinks occupies your daily consumption, nutrition imbalance, etc. Then you'll find answer by yourself.
Edited by: CHIHAYA at: 7/17/2012 (20:07)
Fitness Minutes: (188)
2 7/17/12 7:40 P
So i've been over weight since I could remember I'm 20 years old and I weigh about 275 pounds since I last was weighed and I was in complete shock it hit me all of a sudden that I want to lose weight but hard thing is for me is cutting back on all the junk food all the foods that I love and most importantly exercising I work full time and am going back to school full time so it's like i'm always on the run. I do have a 15ft pool but I usually don't swim for work out I swim for the joy of being around my nephews(usually consists of me throwing them) but I need motivation and ideas on what i can do to get moving more and lose weight.
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