Ok, first let me saw I'm not the kind of person that walks around quoting sci-fi movies, but there is one line that I've thought of many times over the years. Actually I don't even know if I'm remembering it correctly! In the words of Yoda (I can't believe I'm public ally quoting the little green guy) "There is no try. There is DO or DO NOT". I work with young children. When speaking with children about their behavior or habits I want them to adopt, I always phrase it in a positive way. For example instead of saying stop running down the hall, I remind them that we walk in school or instead of stop yelling, I say use your inside voice (yes, I know that's kind of cliche). My point here is to change how you talk to yourself. Instead of saying I'll try to work out, say I will walk for 10 minutes today. Instead of hoping you'll find something nutritious to eat, say I will have 2 pieces of fruit today. Take "try" out of your vocabulary. It implies that you're unable to do something. Replace it with "I will" or Yoda would probably tell you to replace it with "DO!"
Fitness Minutes: (37,403)
1,412 10/28/12 12:23 A
Oh, to be 29 again, but this time armed with the Sparkpeople Breastplate of Nutrition and Fitness. OMG, would my life have been all that much happier all that much sooner!
Eliminate "I will try". Replace with "I will". You are now ready to succeed. Let's go.
Fitness Minutes: (59,582)
10/27/12 10:53 P
Wow - if I could go back to 29 and have a chance to live all those years over I would be excited! You've got a long journey in front of you and a great opportunity to make the rest of your life healthy.
Don't give up. Start studying! Learn on this website and through other reputable fitness sites. 10 minutes a day is better than zero so start with small steps. You can do this. You can't do EVERYTHING in a week or a month but you can do something today, tomorrow, and for the rest of your life.
Change your future and write the success story that you want to be.
ACE Certified Personal Trainer Certified Operation Fit to Fight Bootcamp instructor
Leader - Twilight Challenge Team Co-Leader SparkDallas Co-Leader Spring Into Shape Challenge and Jumpstart January Challenge Twitter @michelenecleary
Fitness Minutes: (227,985)
10/27/12 6:08 A
Welcome back to Spark People. You really have answered your own questions. If you haven't been watching what you eat or getting some regular exercise, that would keep you from losing. In order to take the weight off and keep it off, a person must watch what they eat. Good nutrition is what takes the weight off and keeps it off. Exercise is what keeps our bodies fit.
Perhaps your "goals" are too ambitious. The first thing I tell new members is this,"don't look at weight loss or good health with an all or nothing mentality". If the only healthy thing you did for yourself today was to drink 8 glasses of water, that's still a step in the right direction.
Set some simple goals first. Don't try to do everything at once or you will end up frustrated. Example, if you're not used to eating 6-9 servings of fresh fruit and veggies, set a goal to eat 2-3 servings each day for one week. If you're not used to drinking 8 glasses of water, set a goal to drink 2-4 glasses each day for one week. if you're not used to regular exercise, set a goal to take a 30 minute walk each day for one week. once you've achieved these goals, then you set new ones.
And that's how good health starts. it doesn't start with all or nothing. One small change CAN change your life !!
Be patient with yourself and your body. But truthfully if you want to lose weight, you really must be mindful of what you eat. thus the reason to start with a few simple changes first. change does take time.
Fitness Minutes: (34,605)
22,651 10/27/12 4:59 A
Hi - as far as your comment ".... but i'm sure i'm eating to much." it would appear that you don't use the Nutrition Tracker. I would suggest that you record everything that you put in your mouth. I weigh my food for increased accuracy because guessing can add a lot of extra hidden calories to our intake otherwise! That way you will know whether you are eating too much or not. You will also see if your nutrition is balanced.
I suggest also that you start this with baby steps, changing only one or two things to start with and allowing your mind/body to get used to these changes before adding something else to the mix.
You are working 3x 12hr night shifts - that can be pretty hard on us. Are you able to get up every hour or so and go for a walk? Maybe to the Rest Room, or water cooler? This will increase your mobilization there burn more calories. Do you have to use a lift? If so, can you take some stairs instead? There are little exercises you can do while you are SITTING at your desk. Try walking on the spot while you are sitting. Do some side-bends. Roll your shoulders. Try knee raises. There is no hard and fast rule that says we have to do all our exercise in one long burst. A couple minutes here and 5 minutes there and it all mounts up - extra energy burned!
I think that you are finding this so hard because of a mentality that we should change everything that we do at once. This is actually NOT recommended and doesn't work. This is why the Baby Steps program. You gradually UNlearn the old habits which got you here in the first place as you equally gradually replace them with the healthy new ones. That way you are kind-of tricking your body and mind to not really notice, but we are still benefiting from it.
As far as food, just turn your day around. You will still have lunch except in the middle of the night. You will still have dinner, but odds are it will be in the morning. I worked a lot of shifts including night work, for quite a while, except my night work was very physical. I know that it can be hard to get into a routine. Make sure that you get plenty of sleep/rest during the day, too, because otherwise it can impact on your weight and overall health.
I would be inclined to make an appointment with your Dr and explain to him/her what you are wanting to do re the weight-loss. Sometimes there are medical reasons why you are experiencing what you are. Things like Hypothyroidism or PCOS - even Depression - can be a big contributing factor. It may be that bloods could be done to see if there is anything medical going on, so that IF there is, treatment can commence to help you. It would be wise to get the all-clear for any types of exercise you may wish to undertake, too! Sometimes bigger people have health issues that means that extra care has to be taken.
well i'm back on spark looking for some advice or ideas of what to do. i'm lost in this journey. i have lost all motivation to lose the weight and i feel like its really sad to be that way at 29. i am eating better than i have in a long time but i'm sure i'm eating to much. i don't really workout! i've tried to find things i like but i still don't stay with it very long and i don't feel like its enough. i also work 3 12hr overnight shifts so i don't know how i'm supposed to change my eating to work with that schedule. i'm ready to be healthy and lose weight but i'm not sure i can do it!! it be so much easier if someone would just tell me what to do but i know its my journey! lol why is it so hard? what do i do? sorry this is all over the place but there are so many thoughts in my head right now its hard to get them all out in any order!
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