You can do it! There are many resources (articles, videos, etc.) along with a supportive crowd. And you are WORTH it!
Fitness Minutes: (60,695)
1,678 9/3/12 12:54 A
I was overweight my whole life, too. Then I got sparked by a daily email. If you can force yourself to do these two things, they will eventually not be forced. They will be your lifestyle:
1) Consistently use the Nutrition Tracker. Do not exceed the daily bottom line ranges for calories, carbs, fat, and protein. (You do not need to use the Sparkpeople meal planner. Just eat good food and keep it within those number ranges.)
2) Do 30 minutes of cardio and 10 minutes of strength training, 5 days a week.
Regarding #2, I did month long Sparkpeople bootcamp challenges. The bootcamps consist of cardio and strength. And, of course, it's all FREE here at Sparkpeople.
Fitness Minutes: (100)
9/3/12 12:37 A
Hi i;m in the same boat as you but i'm going to start again to give it another go yet again!!! i'm finding the whole calorie counting really hard because they dont have a lot of our food i can get around the not having KJ's but just finding it so hard at the moment.
ohhhhh you lucky thing - I would LOVE a treadmill at home. I had one for 3-4 months that our Accident Compensation Corporation hired for me for rehab, and I used it daily. THEN they took it away :-( Now the bulk of my exercise is walking - at home still, but now by putting my laundry and groceries away one at a time. This works well for me - the day before yesterday I managed a 30 minute walk just with laundry and taking the rubbish out - and our house is NOT big - roughly 1,000 square feet and apart from a few steps to outside, it is all on the flat. I never needed a gym - all the exercises we can do there, we can do at home. You don't NEED fancy equipment to to it. Weights can be done using even sized cans of food, or two plastic milk bottles filled with water or sand etc. You can use towels, scarves etc. to help with strength training. You can buy a Theraband for about $5 which will cover most muscles in your body. A GymBall is a really handy adjunct to your furniture - and you can burn calories merely by sitting on it because it takes energy to try to maintain balance. Then of course when you are sitting on it you are tempted to bounce - that takes MORE energy. And then again, there are the proper exercises that you can do with it. AND use it as a computer chair - exercise while on SP :-)
You mention being sometimes depressed - is this a regular occurrence? IF so, THIS could be why you tend to fall off the wagon and find it hard to pick yourself up. There are some things that you can do if you aren't already:
Make an appointment with your Dr and explain what is happening. It may be that there is something medical going on which could be causing your problems and a simple blood test might reveal if this is the case. If need be, ask for a referral to a Therapist so that at the very least, you can explore with him/her what is causing the issues and be provided with the tools to get you back on track and to pick yourself up again should it happen in the future.
If you find it really hard to use the Nutrition Tracker, try downsizing your dinner plate. Bulk cook your healthy meals and containerize them into single serves, label and date them, then pop them into the freezer. That way when you are tired for whatever reason you have something healthy to grab and eat and not be tempted to buy MacDonald's or whatever other Fast Food Franchise rocks your boat!
You CAN do this, but you MUST have faith in yourself. I certainly have faith in you - you wouldn't be here if you didn't want to do it, but it won't happen by itself - YOU have to make it happen!
Thank you so much for your encouraging words, I made a decision to improve my life, but what make me upset is that although I am a committed person generally in my life (WORK-FAMILY- FRIENDS) I just can't keep with that decision I made for myself??????
I will start step by step & I don't know maybe this time will be different, being here between SPARK PEOPLE & their ultimate support & motivation.
Many thanks Kris for your nice words & motivation.
I believe I am started to feel good indeed. I give up easily why?? I don't know exactly, maybe out of non patience, i wanna see fast results, maybe because I am a little bit lazy, maybe because sometimes I am depressed, maybe because I am a working MOM & I don't have that plenty of time......................lots of reasons Kris, I was using the Nutrition Tracker for a time, but I just gave up on that too, when I fall off the wagon, I take tooooooooo much time to pick myself up, which mean I gain all what I lost again & that despair me a lot.
I like healthy cooking, I have treadmill at home & I love WALKING, do you think that treadmill can help me lose weight at home, because being a working MOM, really don't have time to go to GYM??
Many thanks ARCHIMEDESII for your advices, it really helps to find support around you.
Well, I LOVE healthy eating & I LOVE walking, but I don't see exactly where my problem is??, because sometimes I eat things that I DON'T like, but I just do it, have no idea why?, I keep eating healthy & do regular walking sessions for a month or so, I feel happy & then I overeat for one night or so, that keeps me for long time overeating without no reason, sometimes I am upset or just board, but other times for nothing at all.
Any way, this week I will drink more water, start watching what I am eating.
You are not starting over again. You are moving forward from where you are. You have made a decision to improve your life. Take a step towards that goal, even if it is a baby step. Keep taking steps from wherever you are.
You sound overwhelmed. Take a breath. I hope you feel better.
"Do what you can, with what you have, where you are." Theodore Roosevelt
Fitness Minutes: (285,463)
8/26/12 6:33 A
Don't look at good health or weight loss with an all or nothing mentality. if the only healthy thing you did for yourself was to drink 8 glasses of water today, that would still be a step in the right direction.
Remember, you're trying to change habits learned over a life time. That's not going to happen overnight, a week, a month or even a year. Change takes time. That's why Spark People encourages its members to start with some simple changes. Don't try to do everything at once or you really will end up frustrated.
You start with a couple of simple changes. With time, you add another change and another and another. Before you know it, all those changes add up into one huge accomplishment.
Set some simple, realistic goals. Don't be too ambitious or you are setting yourself up for failure. Good health really can be as simple as taking a daily walk, drinking your water and eating a couple extra servings of veggies. NO all or nothing mentality. NO beatings !
You are not a bad person or a weak willed one because you might want to have a treat. You don't have to be perfect to be healthy.
So, tell me, what simple things do you think you can do this week to make your life a bit more healthy ?
The best way to start again is by taking that first step, and then a second, and so on.
I am wondering why you give up easily??? IS IT because perhaps you start with a rush, changing a lot with nutrition and exercise all at the same time? If so, just start this journey with baby steps, changing only one or two things to start with, and allowing your mind/body to get used to the changes before adding something else to the mix. If you have a lot of calories to drop, do this in small increments, too, otherwise you COULD end up suffering from nausea and/or light-headedness.
Make good use of the Nutrition Tracker - it really is a fantastic tool. I weigh all of my food for increased accuracy and enter it all in there. This gives me the power to tweak my intake as and when necessary to ensure that I get a good, balanced diet, which is within my calorie range.
If you fall off the wagon, don't despair - just pick yourself up, dust yourself off and start again. It happens to a lot of us..... and DON'T go feeling bad about it!!! Chalk it up to a learning experience.
This is merely a healthy lifestyle - it is NOT a Diet - It is NOT about deprivation, starvation, excessive exercise or any other extreme. It is merely about portion control, wise choice of food MOST of the time, good hydration (mainly with water re no chemicals, additives or calories) and an adequate amount of exercise. You will find that if you apply these, in time you will find that your body is responding appropriately. Don't go worrying about the scales because they are only part of it. How your clothes fit, your energy level, the condition of your skin/hair, and even your quality of sleep, are all factors in identifying your success!
Read the articles in the Secrets of Success (in the Community section of the tool bar above) and the articles on Motivation in the Healthy Lifestyle section on the tool bar. I am sure that you will find much in there to set you on this road!
Don't be hard on yourself, and just remember, THIS time you will do it the healthy way:-)
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