Need Motivation

[RyanBooks]

So I have been overweight most of my adult life. I realize I should have the internal motivation to get healthy, but its soo hard to get motivated to do the work that needs to be done. I would like to be able to post nice pics of myself, but not in my current shape. I am not looking for feedback to this post, just putting it here as a reminder/motivation for myself. Thanks.

 

[BloodMoonRising]

I know that feeling all too well. Just remember that any pain or sacrifice you experience along the way will be worth it in the end. Also keep in mind that it's not just the way you look, but the way you feel, that will improve. You'll sleep better, breathe better, be more confident...the list goes on.

Stay the course, even when you follow the wrong path from time to time. You'll have drawbacks and make mistakes, but if you keep pushing through, you'll come out stronger in every way.

Good luck!

 

[Leigh81]

Finding someone to join you would be great.
Make long term realistic goals
Start out slow, first week should be curving habits, not a sudden change like people do on New Years. Major fail in most cases.
Water, water, water
Smaller portions & graze throughout the day so you don't feel hunger.
Burn more calories than you consume
Keep a journal about what activities you did, food you eat each day.

L

 

[BloodMoonRising]

Keep a journal about what activities you did, food you eat each day.

This x1000. Makes a huge difference in keeping yourself accountable.

 

[Conager]

You're looking at this as entirely a will power problem. I'm sure you know yourself and I'm sure that at times you have fallen short of your own expectations. I would encourage you to leave a portion of that to the side. Psychologically those cycles tend to be self-defeating.

I'm fairly convinced that the quality of our food is pretty substandard. And that's when you're trying to eat healthy even the healthy things are not as healthy as they were 50 years ago. I was watching a documentary where some nutritionists were talking about their various philosophies. I hope that this perhaps might help. One of the guys was an anti processed starches and sugars guy. He had some pretty convincing arguments about why that stuff isn't good for the body. Now we're back to willpower of course avoiding Twinkies and the like.

I really like the what he described how he helps clients make the transition. He talked about crowding out the bad with good food choices rather than simply trying to avoid the bad choices. Instead of simply trying to do with out and get rid of the things that you right now probably crave when you find yourself in a moment of weakness instead plan throughout your day, specific things that you are going to consume that are good for you at scheduled times.. I'm not a nutritionist but there are plenty of guides that will tell you things you probably ought to be eating. What I mean is you're going to have to put off the Twinkie while you eat the scheduled handful of unsalted pistachios and the half cup of unsugared blueberries or whatever is on your menu of positive foods to eat. All of that also helps to support another technique which is to make sure that you never wait until you get hungry to eat and to stop eating Just before you feel full. Dr. Jenn Berman has an app that helps to explain that technique.. I think its called no more diets.

A simple, obvious one is to drink large quantities of water. If you keep yourself consistently hydrated, you're less likely to be thinking about that soda when you get thirsty. Take all of the things that you currently love to eat now and try to find out if there are healthier better substitutes for each of the ingredients you use. For example there are low carb high protein pastas. I would steer well clear of anything that's prepackaged designed to help you lose weight. Keep in mind that lard is sugar free and sugar is fat free so those words on a package or meaningless. I've never seen anyone get skinny while drinking diet sodas. I am convinced that they cause sugar and starch cravings.. if you absolutely have to have a soda I'd rather have one with actual sugar in it so your brain gets the sugar that your taste buds say is on the way

Anyway good luck.

 

[luv_Bunny]

Motivation, it's hard to maintain, especially during the first week when you're not feeling at your best, but if you're serious about making a change you gotta bite the bullet and just push through it, everyday you exercise, eat healthy and focus on the positive the end goal gets closer and easier to achieve. You just need 30 days, to make your new lifestyle a habit, the first week you'll probably figure out the best time you enjoy to exercise, it can be morning, mid or in the evening, it doesn't matter when just as long as you make that time for yourself. 45 min. to an hr. take your vitamins, portion control, hydrate and don't eat dinner too late. :]

*you can always pre-plan your meals for the work week M-F, on Sundays I prepare my lunch and snacks for work and put them in containers, sometimes I'll even pre plan breakfast if I know I go in really early in the morning that week.

*You can always look up exercises that focus on your problem areas.

*And remember your reasons to why you're doing this. Post them up on your refrigerator, restroom and mirror. It can be done, it just takes some effort and remember it only seems like it's difficult because your body is not used to it yet. IT WILL GET EASIER.

Wishing you the best!! :]

 

[RyanBooks]

Thank you all... After work today, I plan on stopping at a gym and getting a membership.

My youngest son (who is under 10) is wanting to get into parkour and watching America Ninja Warrior... and he got down from the shelf some workout DVDs I had purchased and said "remember these?" So, we are going to work on them together.

And no more McDonalds for lunch... or breakfast.

 

[de_Lioncourt]

Id recommend getting a home workout video before committing to a gym membership.

The gym can be a daunting place for newcomers and especially those who lack body confidence. It's easy to go once, look around, and feel overwhelmed. By building up some form of base fitness in the comfort of your own home, it will give you an early boost of confidence. It will also have given you a starting point and level of fitness you can then forward to your gym workout.

The most important thing to do at this stage is to manage your diet. Firstly, you need to ditch the fast food or soda. Do not do this overnight, most dieters make the mistake of doing to much to soon. Take it slow, do it right. Start by replacing certain foods with wholemeal foods, rice, bread etc. You should wain yourself off simple sugars like cake, chocolate and soda. I know this sounds ridiculous, but if you can, buy smaller plates, smaller bowls and use cups not mugs. Portion control is essential to maintaining or losing weight.

If you need any help with what to eat, I'm happy to help (I'm a qualified nutritionist), I also know some great workout videos to choose from.

 

[JasonGuitar]

Consider signing up for a Couch to 5k program. That is how I got into running and now I run 4-5 1/2 marathons per year and several 5 & 10ks. They will start you out running for very short times, alternating walking, working up to running a full 5k. You are with other people that are all getting into running for the first time, and it is very easy to stay motivated as part of the group.

If not interested in a group couch to 5k, you can find couch to 5k training programs online and tackle them yourself. I always found it easier to stay motivated when the 5k group was meeting once per week. It makes you feel bad if you don't show up, etc.

 

[coacheric]

I started with getting a Fitbit Zip for my birthday from the family. The average person only walks 5000 steps a day.
Setting a goal of 10,000 was my first step. The second was to get out there and get 10,000 each day. Then it was to set an active minutes goal daily.

The Zip is a wear on your belt style with very little bells and whistles on the actual unit. It syncs with a smart phone where you can do and track more stuff, including food intake, exercise, calorie intake and burned. Trust me, that's a nice kick start there and all it takes is clipping it on each morning when you wake up.

The other things I've added are Runtastic and Road Bike. We spent a little bit of money and got nice bikes. (Wife and I). Using these free smart phone apps allowed me to track all bike rides we take which I then load into the Fitbit app also.

I'm sure with the better more expensive trackers that you can due everything off one app. I'm pretty sure the Garmin watch does everything but then again, it's $250.

These are easy ways for you and your son to interact together while you get in shape and it's something that you can do anywhere without a gym membership.

I will say that since I got my tracker I started walking more which gave me more energy so we started taking bike rides which turned into longer bike rides. This lead to us packing the family up and going to parks and beaches, playing frisbee, soccer, bike rides, hikes along nature trails.

We were on vacation last week. My wife and I woke early each morning an d went on a 3 or so mile walk each morning while the kids slept. The first morning had us greeted by a fox in the road watching us. When we made it to the water front where we were headed, a Bald Eagle was flying around overhead. A few months ago I would have never gone on that walk and would have missed these sites. A few months ago I would not have gone to the park with the family and ran around, laughing while we threw the frisbee around.

A gym membership is nice if you can commit to it. Spending time with your family and making a point of DOING stuff with your son is a lot more fum.

 

[RyanBooks]

Consider signing up for a Couch to 5k program. That is how I got into running and now I run 4-5 1/2 marathons per year and several 5 & 10ks. They will start you out running for very short times, alternating walking, working up to running a full 5k. You are with other people that are all getting into running for the first time, and it is very easy to stay motivated as part of the group.

If not interested in a group couch to 5k, you can find couch to 5k training programs online and tackle them yourself. I always found it easier to stay motivated when the 5k group was meeting once per week. It makes you feel bad if you don't show up, etc.

My one issue is that I tore my ACL about 10 years ago. And well, my knee hasn't been the same since even after rehab.

The running , more so the pounding, affects my knees... so, I really need low impact, cardio.

But thank you for the suggestions.

 

[JasonGuitar]

My one issue is that I tore my ACL about 10 years ago. And well, my knee hasn't been the same since even after rehab.

The running , more so the pounding, affects my knees... so, I really need low impact, cardio.

But thank you for the suggestions.

Ah, understandable. I've always been a big fan of the elliptical. I usually do the elliptical a few days a week on off days from running. You can do a lot with incline and resistance to get a pretty good workout from it. Same with bikes. I got into spinning for awhile but the cost of the classes kept me from staying with it.

 

[sexysecrets]

My one issue is that I tore my ACL about 10 years ago. And well, my knee hasn't been the same since even after rehab.

The running , more so the pounding, affects my knees... so, I really need low impact, cardio.

But thank you for the suggestions.

As someone who has had multiple knee surgeries (An ACL repair being the first one) walking has the same benefits as running does.. just takes more time in the long run.

You can do this!

I've struggled with my weight my entire life, and just recently have I come to terms with the fact that the number doesn't so much matter as how I feel. and I feel great. I can do things that I've never been able to do before.. like run a 10K, or complete a warrior dash. I may be plus size, but I can sure as hell kick some ass!

 

[RyanBooks]

Well. No soda today and no fast food. I did have a lemonade ice tea.

 

[russko]

Well. No soda today and no fast food. I did have a lemonade ice tea.

hi Ryan - first of all a massive High-5 for the will to do this and for being persistent no matter the past results

i've been a runner since the age of 8 and i've keep up with the sport to this day at 34 and hoping for many more good years. Over the years - i've learned a few things.

Here's my advice - for whatever it's worth - I want you to tell me what you think of it and if you can do it, and if not - let me know why - working through the obstacles is one of the first steps since everyone's different and there's no formula that applies to everyone in the same way.

my advice is EAT! - and when i say eat - i mean, chop of a pound of carrots, a pound of celery, a pound of cauliflower, and pound of lettuce, tomatoes, cucumbers, pepper and any and all veggies you like the taste of ... and just grace (literally) all day. never ever keep yourself hungry ... the foods above won't fill you up like pasta and bread will so you won't feel stuffed - you will feel full but in an hour or so you'll feel nibbilish again - and that's good because that means you're making your metabolism work to burn what you ate. You want to rev. your system up an and keep it purring

askew breads, rice and pastas (carbs) for 2 weeks - keep them out. No burger / no sandwich / no pizza / lasagne - nothing with carbs.

for protein - get some fish - chicken breast - and eggs and always grill your meat and at worst bake it never fry or bread it etc.

after the two weeks - a cleansing period - you can re-introduce carbs to your diet - but keep them in moderation. whole grains or brown - never the processed kinds.

stay away from juices - they contain lots of sugars - especially so called "fruit drinks" they're the worst. Of course no sodas - if you crave bubbly things - go for a club soda and mix in some lemon juice

fruits are amazing - but they do contain sugar - so keep them out for a little bit - again 2 weeks - and then bring them back in. When craving sugars - it's always best to eat fruits rather than processed confessionary like chocolate bards. Melons are fun to eat (in any variety) and have lots of fluid which is excellent - there are endless possibilities - but you have to be careful a bit with fruit again due to their sugar content (they're good though for nutrients)

last thing - keep hydrated ... water water water - drink a litre a day at least - wash you body out from the inside.

someone said get a partner - absolutely - wife? friend? son? someone who will join you on your quest - we often fall hardest when we fall alone

lastly - get moving - start small and this is the bitch of it - people always want to see results - i know this more than most. Not seeing results will be demotivating - know that your efforts are not for naught - so keep moving. Look to walking, then get to a jog.

say you walk for 30 min - if you feel good - set your timer to 5 min and jog. Just 5 and then stop even iff you feel good. Still have energy? walk 10 and then do another 5. Do this daily - you can have a rest day - then in another week up the ante a bit. Run for 7 min per se ...

all these things you can do right now - to put you on the right track

rooting for you

 

[daddysbaby150]

I started seriously trying to get healthy in November of 2014. The biggest motivator for me is my kids. I love going out to walk or run with them. Riding bikes is fun too. I got tired of being the mom who was tired. I started watching what I was eating and keeping a food journal. I made a really cool playlist and started walking. Little changes add up. You can do it!

 

[RyanBooks]

Day two... so far so good.. no sodas, no sugary drinks. I hope V8/Tomato Juice is okay. Decent portioned lunch - ham/cheese sandwich, no bread, and a ceasar salad. I know, a lot of cheese, but it was what was offered to me as a guest. I am having a salad with Oil/Vinegar for dinner.

Thank you for all the encouragement. I initially put the post here, because I was going to put a picture of myself for 'shaming' purposes. But I realize, I don't need to be shamed into getting fit.

 

[Fresh_N_wild]

Hey! Keep up the good work dude. I see that you're ruling running out because of a previous injury. If you have a smart phone any decent free pedometer app will give you a sense of how much your walking. And try to increase your steps by 100 or any number each day and if you haven't already started keeping track of your eating a old fashion paper and pen will work or a app called myfitnesspal.

 

[russko]

Day two... so far so good.. no sodas, no sugary drinks. I hope V8/Tomato Juice is okay. Decent portioned lunch - ham/cheese sandwich, no bread, and a ceasar salad. I know, a lot of cheese, but it was what was offered to me as a guest. I am having a salad with Oil/Vinegar for dinner.

Thank you for all the encouragement. I initially put the post here, because I was going to put a picture of myself for 'shaming' purposes. But I realize, I don't need to be shamed into getting fit.

not bad Ryan - but stay away from processed meats & cheeses ... they often contain lots of salt & with respect to salad watch out of the dressing - often time, the dressing makes eating a salad as bad as eating fatty foods because they contain lots of sugars and salts.

not sure how your schedule looks like - but try making your own breakfast / lunch / dinner ... as much as you can avoid eating out the better.

keep us posted!

 

[RyanBooks]

So, I stumbled today... I woke up with a terrible pounding headache, which I think is from not having caffeine.... and I was running late and didn't make breakfast at home. So... I had breakfast and McDs with a Coke.

For lunch, I have a nice salad and water... and let's hope this headache goes away.

 

[russko]

So, I stumbled today... I woke up with a terrible pounding headache, which I think is from not having caffeine.... and I was running late and didn't make breakfast at home. So... I had breakfast and McDs with a Coke.

For lunch, I have a nice salad and water... and let's hope this headache goes away.

good to own up to the stumble what did you have at Mc's? McCafe is actually not a bad deal for coffee - grab one of those with you breakfast instead of the coke if you cave the caffeine

is there any other food joints on your way to work Ry?

try to free up a hour or so on Sundays that allows you to wash and cut up some vegis for just these kinds of instances - when you're in a rush - just grab a tupperware of whatever you've had cut up!

how's your physical activity been like btw?

 

[RyanBooks]

good to own up to the stumble what did you have at Mc's? McCafe is actually not a bad deal for coffee - grab one of those with you breakfast instead of the coke if you cave the caffeine

is there any other food joints on your way to work Ry?

try to free up a hour or so on Sundays that allows you to wash and cut up some vegis for just these kinds of instances - when you're in a rush - just grab a tupperware of whatever you've had cut up!

how's your physical activity been like btw?

Well... I have a McGriddle Meal with a Coke. I know I know... I hear it coming...

Physical activity, unfortunately is still at normal everyday activity. Oh, and the McDs isn't on my way to work, I had to drive out of my way to get it.

 

[russko]

Well... I have a McGriddle Meal with a Coke. I know I know... I hear it coming...

Physical activity, unfortunately is still at normal everyday activity. Oh, and the McDs isn't on my way to work, I had to drive out of my way to get it.

well then - it's good that it's not on your way

you're doing well with the things you've decided to do - it a long process, there will be some stumbles but if you need help - here were are.

next big commitment for you is the movement! tell us what kind of availability you have or what you enjoy doing - maybe there'll be some suggestions we can make to help get you going

keep it up Ry!

 

[mossgad]

discipline yourself

come up with a motto to help you push through

 

[thefishfryer]

Remember it is all about what you eat.

A young lady friend of mine used to say "There were no fat people in Belsen" when people complained to her about their weight. Harsh, but true.

Exercise will help your fitness and maybe tone your muscles, but it's not going to do much for the weight loss. You have to do a hell of a lot of physical activity to lose a 1000 calories. Refined sugar is your enemy. Avoid processed foods they are full of the stuff and mostly made out of crap that you would throw away if you saw it. Your body turns alcohol into sugar so drink sparingly if at all. Salads are fine, but won't fill you up and if you put oil or mayo on them you might as well not bother

Stick to fresh produce, vegetables, meat and fish avoid too much fat and have small portions. Have fresh fruit for afters.

Make your own breakfast with oats, chopped dried fruit and nuts. Most cereals have added sugar.

Start reading the labels on your food, you might be surprised at the amount of sugar they contain.

It sounds like you may have a caffeine addiction too, so you need to work on that.

Most of all please, please teach your children to eat healthily they may protest to begin with, but they will thank you later in life.

Good luck. Nothing worth doing was ever easy, and if you fail at first just keep trying.