Aa
Need help with motivation!!
I always say im gonna lose weight but i never follow through!! Do u guys do any buddies or anything on here? Most of the time im on the fertility forum but im really gonna try to stay off there for a while i need a break!! I hoping to lose at least 10lbs by my bday in November is that reasonable to expect? I was the dr the other day and i really am pushing 135lbs and thats horrible!! i was 110 when i met my DH 3yrs ago and i havent even had a baby!! If i did at least i would know why im so fat but its all my fault!! I stay at home all the time and dont exercise so i know that doesnt help but im trying to do dancing (the video game) so get some cardio and hopefully that will start to help me!! Any suggestions are appreciated!! Also how do i add my goal weight tracker onto my siggy so it shows when i post?
Great 10 step plan!
We would all do well to print that up and put it right where we will see it every day; on the fridge!
We would all do well to print that up and put it right where we will see it every day; on the fridge!
My Ten Step motivation plan:
1) Set yourself realistic weekly goals - that should stop you feeling overwhelmed - aim for a weight loss of 1-2lb a week - sounds small but is achievable and anything you lose more than that will feel like a great bonus.
2) Write down everything that you eat - take the time to read the calories on the box, or weigh and research the calories. Set yourself a realistic daily calorie allowance - I have mine set at 1800 but I only have 22lb to lose -
3) Keep an emotions journal - keep it with you at all times and when you feel depressed or craving comfort food or any food write about it first - usually by the time you do this you have come out of that immediate need to gratify yourself with food.
4) Try to drink 8oz of water every 90 mins that youa re awake - this was hard for me as I don't drink enough normally so increasing it was tough and meant I spent the first 2 week on the loo weeing like crazy! but it works well to flush toxins out your body which help the body hang on to fat and glycogen!
5) Get a pedometer and set yourself a daily target for steps - It took me 5 weeks to get up to the recommended target of 10,000 steps a day. For you it may be that you start at 3,000, and work up adding 500 a week till you can do 10,000.
6) Make sure you are in bed resting if not sleeping for at least 8 hours a night- thats 8 hours with no stimulus like TV, game boys, books and 8 hours with no eating or drinking.
7) On a Sunday sit down and decide what you will eat the next week, plan the menu and the shopping list. Stop buying the extras, the snacks, cakes, cookies, candy.
8) Get a weight tracker on here and chart your progress - use the journal feature to share with supportive friends on here your highs and lows and accept their advice and friendship and use it as crutches when you need to.
9) Allow yourself a little of what you fancy, occasionally. And build in a reward for a good week - if you lose weight spoil yourself, if it has to be edible thats okay - but could be a new item of clothing, a book, a DVD, make up, jewelery etc...
10) Remember a bad day is not the end of the world - each day is a new start - infact each meal is a new chance.
1) Set yourself realistic weekly goals - that should stop you feeling overwhelmed - aim for a weight loss of 1-2lb a week - sounds small but is achievable and anything you lose more than that will feel like a great bonus.
2) Write down everything that you eat - take the time to read the calories on the box, or weigh and research the calories. Set yourself a realistic daily calorie allowance - I have mine set at 1800 but I only have 22lb to lose -
3) Keep an emotions journal - keep it with you at all times and when you feel depressed or craving comfort food or any food write about it first - usually by the time you do this you have come out of that immediate need to gratify yourself with food.
4) Try to drink 8oz of water every 90 mins that youa re awake - this was hard for me as I don't drink enough normally so increasing it was tough and meant I spent the first 2 week on the loo weeing like crazy! but it works well to flush toxins out your body which help the body hang on to fat and glycogen!
5) Get a pedometer and set yourself a daily target for steps - It took me 5 weeks to get up to the recommended target of 10,000 steps a day. For you it may be that you start at 3,000, and work up adding 500 a week till you can do 10,000.
6) Make sure you are in bed resting if not sleeping for at least 8 hours a night- thats 8 hours with no stimulus like TV, game boys, books and 8 hours with no eating or drinking.
7) On a Sunday sit down and decide what you will eat the next week, plan the menu and the shopping list. Stop buying the extras, the snacks, cakes, cookies, candy.
8) Get a weight tracker on here and chart your progress - use the journal feature to share with supportive friends on here your highs and lows and accept their advice and friendship and use it as crutches when you need to.
9) Allow yourself a little of what you fancy, occasionally. And build in a reward for a good week - if you lose weight spoil yourself, if it has to be edible thats okay - but could be a new item of clothing, a book, a DVD, make up, jewelery etc...
10) Remember a bad day is not the end of the world - each day is a new start - infact each meal is a new chance.
Given your age of 26, height of 5'3" and current weight of 145, here's the calories needed to maintain your current weight.
1,850 - If you are somewhat active (Includes light duty activity or moderate activity about two to three times a week)
2,050 - If you are active (Includes at least 30 minutes of moderate activity most days of the week, or 20 minutes of vigorous activity at least 3 days a week.
These figures already include exercise and you would need to reduce your calorie intake by 500 per day to lose 1 lb per week.
Would suggest you start out with the cardio 2-3 x a week and then find another exercise to fill in the other 2-3 days. Keep changing it up; it not only keeps it interesting, it keeps your muscles in a state of confusion and allows you to reap the best benefits from your effort!
Please keep in touch and let us know how you are doing. YOU CAN DO THIS!!!!
((Hugs))
Ranae
1,850 - If you are somewhat active (Includes light duty activity or moderate activity about two to three times a week)
2,050 - If you are active (Includes at least 30 minutes of moderate activity most days of the week, or 20 minutes of vigorous activity at least 3 days a week.
These figures already include exercise and you would need to reduce your calorie intake by 500 per day to lose 1 lb per week.
Would suggest you start out with the cardio 2-3 x a week and then find another exercise to fill in the other 2-3 days. Keep changing it up; it not only keeps it interesting, it keeps your muscles in a state of confusion and allows you to reap the best benefits from your effort!
Please keep in touch and let us know how you are doing. YOU CAN DO THIS!!!!
((Hugs))
Ranae
You've been given great advice.
Yes, you can definitely reach your goal by your birthday!
I'm on Weight Watchers and I was able to lose 21 lbs in 11 weeks.
Due to an unfortunate ankle injury, I haven't been able to exercise for the last 4 weeks, and it's killing me. Thankfully, I haven't gained any weight. (not yet, anyway)
Hang in there! November is right around the corner. You can do it!
Yes, you can definitely reach your goal by your birthday!
I'm on Weight Watchers and I was able to lose 21 lbs in 11 weeks.
Due to an unfortunate ankle injury, I haven't been able to exercise for the last 4 weeks, and it's killing me. Thankfully, I haven't gained any weight. (not yet, anyway)
Hang in there! November is right around the corner. You can do it!
A word; Don't make changes in your life that you can't keep up over the long run. If you do cardio every day, be sure you love it and will keep it up. Changes you make that you won't keep up will result in the pounds probably returning quickly once you abandon your changes.
Don't get your calorie intake super low, either. Make sensible changes, cut out fast foods (or limit severely), include plenty of fruits/veggies and complex carbs, and look for fat free or low fat dairy products. Small changes can be sustained...many people tire of severe, limited diets and soon abandon them.
Sounds like you're getting there! Happy dancing!
Don't get your calorie intake super low, either. Make sensible changes, cut out fast foods (or limit severely), include plenty of fruits/veggies and complex carbs, and look for fat free or low fat dairy products. Small changes can be sustained...many people tire of severe, limited diets and soon abandon them.
Sounds like you're getting there! Happy dancing!
yeah thats what i read but it was kind of confusing so i wasnt sure!! How many days should i do the cardio? i was thinking everyday but i probably do monday-friday. My age is 26. I read online according to it it says 1900 for my weight so minus 500 is 1400 but you can double chk if you would like to!! the dance workout is both! It just depends on the song u pick; its has what they call beats per minute (bpm) so like 100 bpm is slow but u get pick a song with 140 bpm it goes a lil bit faster! i try to work my way up do a couple slow ones then do a couple fast ones at the end to get my heart rate really up there!!
A deficit of 500 calories a day is needed to lose 1 lb a week, however, think you would be best served to reduce your caloric intake by 500 and then do 30 minutes of aerobics or cardio. If you are currently doing cardio and want to increase it slightly, ok ... but 2 hours of cardio seems to be too much of a good thing.
If you'll provide me with your age I'll be happy to look up your maintenance calories and then you can subtract 500 calories from that for your caloric intake. Let me know a little bit more about the dance workout ... is it fast paced or moderate ... and I'll give you some information on how many calories you'll be burning in 1/2 hr and 1 hr increments.
((Hugs))
Ranae
If you'll provide me with your age I'll be happy to look up your maintenance calories and then you can subtract 500 calories from that for your caloric intake. Let me know a little bit more about the dance workout ... is it fast paced or moderate ... and I'll give you some information on how many calories you'll be burning in 1/2 hr and 1 hr increments.
((Hugs))
Ranae
TY so much for welcoming me!! I like those i will keep reading them everyday thats does seem to help!! Do u happen to know how many calories i need to burn each day? I have read online and according that around 500 to lose 1 lb per week!! My dance game im doing has a workout mode and u put in how many calories u want to burn but i dont really have a clue how many i need!! If 500 is true then i need 2hrs of workout not 1 and i had thought 1 hr of cardio was pretty good!!
Hi Sweetie! Welcome to the Weight Loss & Dieting Community! Peek has provided you with some wonderful information and I hope you will allow me to expand on your question and her answers.
Based on 135 lbs and 5 ft 3 in, your weight and BMI falls within the normal category. Your ideal weight range is 104.43 - 141.13 pounds and your BMI calculates at 23.9. Taking your current weight of 135 and comparing it to your goal weight of 125, you should be able to reach your 10 pound goal by October 30, 2008. This is based on a healthy weight loss of 1 pound per week; prior to your birthday! ;p
Now, if you have the desire, we can help you with motivation. Staying motivated is one of the biggest battles we face on our journey to successful weight loss and a healthy lifestyle. In many ways, it is an intimate conversation with our inner self, a pep talk of sorts, and our success lends itself to the desire of our hearts and our willingness to look inward to the root of our behaviors.
*Stay involved with MedHelp and this community; this can be crucial to your success. In surrounding yourself with like-minded friends and virtual hugs, you are setting the stage for your success. The wealth of knowledge and the genuine concern and understanding of those who are walking the same path provides comfort and hope as successes are shared.
*Surround yourself with positive people as their sparkling personalities and the sunshine that radiates from them sets the tone and provides the foundation for your success.
*Read or listen to thought provoking books, quotes and other materials, examine the meaning behind the words and how you can translate that meaning into your success. Here is one of my favorites:
"Our worst fear is not that we are inadequate, our deepest fear is that we are powerful beyond measure. It is our light, not our darkness that most frightens us. We ask ourselves, 'Who am I to be brilliant, gorgeous, talented and fabulous?' Actually, who are you not to be?" Nelson Mandela
A much-loved story to share with those asking for help in their struggle to succeed is one I found thought provoking and most true. Please read this and ponder its meaning.
ONE evening, and old Cherokee told his grandson about the eternal battle that goes on inside people.
He said, “My boy, the battle is between two wolves inside us all.”
“One is Evil. It is anger, envy, jealousy, sorrow, regret, greed, arrogance, self-pity, guilt, resentment, inferiority, lies, false pride, superiority and ego.”
“The other is Good. It is joy, peace, love, hope, serenity, humility, kindness, benevolence, empathy, tolerance, generosity, truth, compassion and faith.”
The boy thought about it for a minute and then asked his grandfather, “Which wolf wins?”
The old Cherokee replied, “The one you feed.”
YOU CAN DO THIS!!! It is our dream and no one has a right to prevent us from reaching it, least of all us!
Eliminate the language that allows for excuse
- Not if, but when,
- Not try, but will
- Not hope,but belief
then it will not be a dream, it will be a reality.....live into it!
Here to help ...
Sunshine wishes and Supportive (((Hugsss)))!
Ranae
Based on 135 lbs and 5 ft 3 in, your weight and BMI falls within the normal category. Your ideal weight range is 104.43 - 141.13 pounds and your BMI calculates at 23.9. Taking your current weight of 135 and comparing it to your goal weight of 125, you should be able to reach your 10 pound goal by October 30, 2008. This is based on a healthy weight loss of 1 pound per week; prior to your birthday! ;p
Now, if you have the desire, we can help you with motivation. Staying motivated is one of the biggest battles we face on our journey to successful weight loss and a healthy lifestyle. In many ways, it is an intimate conversation with our inner self, a pep talk of sorts, and our success lends itself to the desire of our hearts and our willingness to look inward to the root of our behaviors.
*Stay involved with MedHelp and this community; this can be crucial to your success. In surrounding yourself with like-minded friends and virtual hugs, you are setting the stage for your success. The wealth of knowledge and the genuine concern and understanding of those who are walking the same path provides comfort and hope as successes are shared.
*Surround yourself with positive people as their sparkling personalities and the sunshine that radiates from them sets the tone and provides the foundation for your success.
*Read or listen to thought provoking books, quotes and other materials, examine the meaning behind the words and how you can translate that meaning into your success. Here is one of my favorites:
"Our worst fear is not that we are inadequate, our deepest fear is that we are powerful beyond measure. It is our light, not our darkness that most frightens us. We ask ourselves, 'Who am I to be brilliant, gorgeous, talented and fabulous?' Actually, who are you not to be?" Nelson Mandela
A much-loved story to share with those asking for help in their struggle to succeed is one I found thought provoking and most true. Please read this and ponder its meaning.
ONE evening, and old Cherokee told his grandson about the eternal battle that goes on inside people.
He said, “My boy, the battle is between two wolves inside us all.”
“One is Evil. It is anger, envy, jealousy, sorrow, regret, greed, arrogance, self-pity, guilt, resentment, inferiority, lies, false pride, superiority and ego.”
“The other is Good. It is joy, peace, love, hope, serenity, humility, kindness, benevolence, empathy, tolerance, generosity, truth, compassion and faith.”
The boy thought about it for a minute and then asked his grandfather, “Which wolf wins?”
The old Cherokee replied, “The one you feed.”
YOU CAN DO THIS!!! It is our dream and no one has a right to prevent us from reaching it, least of all us!
Eliminate the language that allows for excuse
- Not if, but when,
- Not try, but will
- Not hope,but belief
then it will not be a dream, it will be a reality.....live into it!
Here to help ...
Sunshine wishes and Supportive (((Hugsss)))!
Ranae
Yes i have it added on my lookie!! I'll try that see if works TY! No im not truley overweight but i would like to get bk down kinda where i used to be! I think my bmi is like 23.5 but to me thats pushing it. My height is 5'3 so im not too tall. I'll try to remember all that lol and TY for your all your help!!!
Lets get your easy question first:
Do you have a weight tracker? I don't see one? At the bottom of the comments that you are writing, you should see the blue words "Show ticker". If you click on it, a drop down should appear. Perhaps you have it set to be hidden and that's why it won't show up? And how tall are you? Are you truly overweight for your height?
And now for the harder one--the issue of motivation. Its a great first step that you are writing about your concerns. People will write back and give you their ideas and helpful hints, and you might find something in what is written that speaks to you.
I think there is a big difference between the desire and decision. Lots of people have the desire to lose weight and get their lives going in a healthier direction, but few make a decision. It isn't until you make that decision, that commitment to care for yourself, that you will have much sucess at all.
Be sure you are doing more than focusing on numbers on a scale. Few people can keep motivation up if it revolves around numbers only. I personally felt I had to lose weight as a top health priority after I was found to have signs of pulmonary hypertension last year. After much testing, no reason beyond mild obesity was found as a reason. I made the decision at that point that I needed to lose weight not only to look better, but to help myself to survive in the healthiest manner possible. I turned my quest to lose weight into a project to help myself in many areas, not just to drop some pounds. That helps me with motivation.
Do I ever lose motivation? Sure...temporarily. Everyone gets discouraged and wants to give up from time to time. But I remind myself of why I'm doing this...for me...and I get up and try again.
Don't make crazy changes, follow fad diets, or use pills or injections. No one can sustain those types of lifestyles for long. When people rely on those chemicals or fad diets, they inevietably stop at some point. Unless they've made permanent, sustainable changes and choices, the weight inevietably comes right back.
Small changes and developing healthy habits that make you feel better, make keeping motivation high an easier task.
Best of luck,
Peek
Do you have a weight tracker? I don't see one? At the bottom of the comments that you are writing, you should see the blue words "Show ticker". If you click on it, a drop down should appear. Perhaps you have it set to be hidden and that's why it won't show up? And how tall are you? Are you truly overweight for your height?
And now for the harder one--the issue of motivation. Its a great first step that you are writing about your concerns. People will write back and give you their ideas and helpful hints, and you might find something in what is written that speaks to you.
I think there is a big difference between the desire and decision. Lots of people have the desire to lose weight and get their lives going in a healthier direction, but few make a decision. It isn't until you make that decision, that commitment to care for yourself, that you will have much sucess at all.
Be sure you are doing more than focusing on numbers on a scale. Few people can keep motivation up if it revolves around numbers only. I personally felt I had to lose weight as a top health priority after I was found to have signs of pulmonary hypertension last year. After much testing, no reason beyond mild obesity was found as a reason. I made the decision at that point that I needed to lose weight not only to look better, but to help myself to survive in the healthiest manner possible. I turned my quest to lose weight into a project to help myself in many areas, not just to drop some pounds. That helps me with motivation.
Do I ever lose motivation? Sure...temporarily. Everyone gets discouraged and wants to give up from time to time. But I remind myself of why I'm doing this...for me...and I get up and try again.
Don't make crazy changes, follow fad diets, or use pills or injections. No one can sustain those types of lifestyles for long. When people rely on those chemicals or fad diets, they inevietably stop at some point. Unless they've made permanent, sustainable changes and choices, the weight inevietably comes right back.
Small changes and developing healthy habits that make you feel better, make keeping motivation high an easier task.
Best of luck,
Peek
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