| New to the Forum |
| Author | Post |
|---|
KellyP
New Member
| Joined: | 11 Jun 2010 |
| Location: | |
| Posts: | 2 |
|
Posted: 11 Jun 2010 12:12 pm |
|
Hi. My name is Kelly and I live in Alabama. I have used this site before for the calculator options but just now decided to try the forum.
I am struggling SO hard with loosing my weight. I'm a middle age mother of 2 boys. I'm 5'7" and I currently weigh 259 lbs. The most I've weighed is 267lbs and I lost down as far as 207lbs a couple of year ago. Last year I had gotten down to 213 and then went on vacation and almost a year later I have gained it all back plus some.
I recently encouraged my Sunday School friends to begin a Biggest Looser type contest in hopes this would encourage me and motivate me to stick to a low calorie diet. However after the first 2 weeks of loosing 4 lbs, then I gained it all back.
My weight has become an obession and most stressful and it effects many things around me.
I'm past the point of feeling hopeless and giving up just makes it all worse but I can't figure out how to get on a track that makes a difference.
|
suenos
Distinguished Member
|
Posted: 11 Jun 2010 01:53 pm |
|
Hi Kelly, I just moved to Tennessee so we?óÔé¼Ôäóre almost neighbors! You?óÔé¼Ôäóve already figured out that keeping the weight off is a challenge in itself so that?óÔé¼Ôäós half the battle - because even though you?óÔé¼Ôäóre starting at ground zero once again, this time you?óÔé¼Ôäóre better prepared to make some permanent changes along the way that will help you keep it off when you reach your goal again - and you will reach it! Now, I?óÔé¼Ôäóm getting ready to give you more information than you probably want so hold on------
A good way to just get started on ?óÔé¼?ôthe weight loss track?óÔé¼?Ø is to make a mini-project of it - and make that project as much fun as possible. Forget what you tried and failed before. Get excited about the fact that you?óÔé¼Ôäóre NOW starting on a journey to make lasting lifestyle changes that will result in a healthier, fitter body. You could start by making a progress chart that you keep in either in a notebook or on your computer. Use it to write down your weekly goals, your daily calorie intake, and your weight and measurements. As extra motivation/incentive you can plan little non food rewards for yourself at reaching specific goals - and they don?óÔé¼Ôäót have to necessarily be weight loss. If you look at the whole process with the mindset of getting healthier/fitter instead of just getting skinnier it?óÔé¼Ôäós a lot more fun!
Careful planning takes time, but it can relieve a whole lot of the stress associated with weight loss. When you sit down to chart your progress and review your goals each week, plan out your meals for the next week?óÔé¼?ª.breakfast, lunch, dinner & snacks. That way if you know you have an upcoming event (I.e. a party, dinner in a restaurant) you can adjust your other meals for the week in advance. Along the same lines, it helps to shop from a specific list and stick to it; make it even easier for yourself by prepping a weeks worth of food at a time (I.e. pre-cooking & cutting up lean meats for stir-frys, having veggies already sliced and diced, etc.).
Make it about fun, learning and experimenting instead of deprivation and restriction. You can do stuff like picking one new type of food a week that you?óÔé¼Ôäóve never had and trying it. Taking traditional high calorie dishes that you love, even the junk food ones, and experimenting with making an equally yummy but lower calorie version.
Buy a pretty empty journal and create your own cookbook. On a personal note, desserts are my personal weakness, and I knew I couldn?óÔé¼Ôäót live the rest of my life turning up my nose at them so my own first cookbook had nothing but desserts (and yes, applesauce substitutes quite nicely for butter!). Make it a point to learn at least one or two new nutrition facts a week. Basically the idea is to acquire a positive healthy mindset when approaching a large weight loss and take the emphasis off of the scale, off of food being ?óÔé¼?ôgood/bad?óÔé¼?Ø, off of how close/far away you are from a specific weight goal. Where the mind leads, the body will generally follow.
So, some specifics.
First, at your present weight you could safely aim to lose about 3-5 a week lbs for the first month and about 2-3 lbs a week from there on. Some weeks you may lose more, some weeks less, and some weeks there may be no change at all. So, the first thing I?óÔé¼Ôäód suggest is getting yourself a tape measure and measuring your calves thighs, butt, lower abs, belly button line, bust, upper arms. This is so you can more accurately judge your true body changes as you go along rather rely just on the scale weight which can be misleading.
Next, you want to establish a reasonable calorie deficient. If you are already familiar with the calculators on the site then you already know how to calculate your RMR and how to determine how many calories you need to take in (combined with exercise) to establish this deficient.
Finally, you need to establish a sensible work-out plan that will include at least 60 mins of exercise 5-6 days a week that will include both cardio on some days and weight resistance on others. The best plan, and one we are most likely to stick to, is one we have in writing. Make your plan something that you KNOW you can do based on your schedule, rather than one you WISH you could do.
Last edited on 11 Jun 2010 01:55 pm by suenos
|
KellyP
New Member
| Joined: | 11 Jun 2010 |
| Location: | |
| Posts: | 2 |
|
Posted: 12 Jun 2010 01:15 am |
|
Thanks so much. I appreciate you taking the time to give me this useful information. I actually have 3 journals that I started in and stopped.
Thanks again
|
Current time is 02:09 am | |
|
|
|
