Well I am officially the biggest I've ever been and I feel disgusted that I've "let myself go" aka gained so much weight. I'm an emotional eater and it's really the worst cycle to be caught up in...I'm ready to make a change and need help sticking to it! I have a dog, an elyptical and a fab work out tape I purchased from ebay so there is no shortage of exercise resources, but thus far have not gotten off my a$$ to do them on a regular basis...all of the stories and pics I've seen on here have been amazing and hopefully my signature ticker will start moving soon! Feel free to write me with any suggestions.
feels like i have been here before. Your ticker is near my origional weight, and i am a very lazy girl. BUT of all the exercise in the world you have probably got the easiet soloutions. i guess you need to see them not as effort and pressure when they are sat around your house but in a new better way.
i got bored of my exercise tapes and exercise bike, so going swimming really helped break a bad exercise pattern.
you have m,ade the best step already, joining here. for emotion controll, advice, and staying on track this place is great, just need some extra will power now.
good luck on your journey
Great to have those exercise possibilities close at hand! You didn't mention what your food plan is, but I assume you must have one.
It's sometimes helpful to eat a snack with protein about 30 minutes before you do your exercise. Now, you don't get to eat the snack and then skip your exercise--that way lies madness! Just a suggestion.
Hello! Congrats with changing your mindset and wanting to get healthy!
So, can you maybe keep a journal and every time you feel the emotional trigger to eat, maybe begin by writing it down (even if the fridge door is open at this time) and asking yourself, "How is eating going to make me feel?" and "is this going to get me to my new lifestyle of being healthy?". I had to ask myself that yesterday as I picked up something in the pantry (popcorn). I then went to the fridge and grabbed an orange instead.
You can't do it all in one day, but you can take small steps everyday and get stronger everyday! Don't give up on yourself and remember that you are important and your health is important. Maybe take a day and clear out all the junk in the house, replace it with healthy options like fruit, veggies, yogurts, cottage cheese (you can make healthy dips and custard like dishes with it), raw nuts, etc. Also, maybe give your dog a walk every day--he/she'll love it and so will you!
When it comes to exercise and I don't want to do it, I give myself 10 minutes and if I still hate it after 10 minutes, I leave. But usually, I keep going. Maybe give yourself 10 minutes 3 times per day and you'll have your daily 30 minutes!
Then maybe when you gain some strength, you can start keeping a food journal where you can write down your emotions and you can start to see what your triggers are and learn how to change them. I have to remind myself daily that it's out with the old and in with the new. And we all have our days when we fall off the wagon. It's human. Just get back on that day, that moment!
I know just how you feel. Except imagine that one day you woke up, got on the scales and they didn't register anymore because they don't go as high as you did! That was me! Just two months ago. Just be glad you caught yourself early.
Here's what has really helped me.
1) a food journal-- In the beginning my food journal was an account of every single thing I put in my mouth. Both good and bad. I also wrote down the water I took in. The emotions I had while eating. The portion, calories, fat, protien and sodium of everything. This really helped me to see what I was doing from an objective stand point. I was desperately in need of watching my calories and sodium and increasing my water. Now my food journal isn't quite so strict. I still keep track of everything I eat so I can see calorie count. I make better choices from the start so I don't get too much sodium (my ankles and hands don't swell up at all now) and I keep track of my water to make sure that I get at least 66 oz in and somedays 99.
2) exercise--for me any kind of moving was more than I had been doing. I joined a challenge and said that I would do at least 20 minutes a day on my treadmill. I figured I can do anything for 20 minutes. After one time that felt too easy so I tried 30 minutes. That was better. After that I'd do the rest of the week at 30. The next week I'd walk for 31 minutes all week. I've gradually increased one minute a week. This week I even upped the speed a tad to make it harder. (I wasn't sweating as much anymore on the old program) This may sound too slow or simple but if I tried too much at once I knew I'd burn out and never get back on. My husband pointed out that even if I'd started at one minute that by the end of the year I'd be at 52 minutes! My rule for me is also that I have to do it every single day! If I find an excuse not to do it today it will be way too easy to not do it tomorrow.
3) WATER- drink it. Lots of it! You can start slow with this too. It's hard at first and you'll spend most of your time in the bathroom but you still gotta do it. It has really helped me. I don't retain water anymore. Plus it helps keep you feeling full. I've completely quit my Diet Coke habit by drinking water.
and lastly...
4) Be aware- Stop and think once in a while. Before you just grab something to eat think about it. Is this a good choice for me? Do I really have to have this? Is there something I can have instead of this? I still eat regular food and even stuff from fast food places. I just have to do a little planning first. I went online and found that most places have a menu and nutritional info on their website. I printed everything I could find and have a binder. Now when the family wants Taco Bell or McDonald's I just look to see what's in my range for the day. If I was to cut out all fun food I'd fall off the wagon faster than you could say "Big Mac"! I just have to think about my choices a lot more than I used to. No more asking for the "usual".
You can do this. You just have to put your mind to it. No more mindlessly going through your life. You have to take charge of it! Small changes in the beginning will lead to big changes in your body and your life.
Hello. I'm so happy you've made the decision to better you life. For me, that's what it all boiled down to - making that decision. Deciding once and for all that I didn't want to live my life for another second being heavier and unhealthier then I needed to be. I got sick and tired of settling for second best in life, when first was well within my reach.
Once I made that decision, I did need some things to help me along the way. The biggest "tip" I can give you, that has worked well for me is - planning. I plan, plan and then plan some more, leaving nothing to chance. I map out my meals/snacks for the day, making sure ahead of time that I have all the right food in my house to make healthy, delicious meals. Leaving my food schedule up in the air is too risky for me. I find it much easier to stay on track and on plan if I indeed have a plan.
I also count calories, because that's the only way for me to set limits. Counting calories is my version of portion control. Though I have switched over to eating very healthy foods, I STILL (and will always) need that accountability that actually counting my calories brings me.
As far as the exercise goes, sounds like you've got some great things ready to go. Make sure you pencil that exercise into your day, or it just may never happen. Make it a priority, something you do NO MATTER WHAT, even if you don't feel like it. Before long, it WILL become part of your routine, and you will be so glad that it is.
Good luck to you. I look forward to hearing more from you and all about your success.
OMG I LOVE YOU GUYS!!! Thanks for all the great tips and support!!! Today was my first day of change and I've stuck to it and it wasn't hard at all! I just have to be more conscious of the choices I'm making. I've decided to count calories because it makes sense to me and I'm using a site called mydailyplate.com which is amazing because it tracks your intake and also your exercise! I recommend anyone that hasn't seen it to have a look! Thanks again for all the support! I stayed within my calorie range and am on the way out with the dog now!!! xoxo
I completely understand, as one day, I also came to the same realization that I let myself go and needed to do something about it! I "blew up" and COMPLETELY stopped caring.
If you feel like emotional eating, here are a few things you can do:
-EXERCISE!
-Drink some water
-Drink an energy drink (if it's sugar free, it's low calorie and will give you the extra energy you need to do your exercise)
-Write down how you feel and why you want to eat (as aymster and supersub mentioned)
-Come post on 3FC
And if you MUST eat, eat some raw veggies or fruit. You can consume veggies in pretty large quantities without getting too many calories in, though obviously you should be careful of how much dip/dressing you use. Still, an enormous salad even WITH a fair portion of dressing has WAY less calories than, say, chips, crackers, cookies, ice cream, or other typical binge foods.
You know you want to see that ticker move...I know I couldn't wait to make *mine* move when I first started posting here... if you keep posting, it will be difficult not to succeed.
SexyWantsSlim, I feel exactly the same as you, and I just wanted to say congratualtions on getting your first day exactly as you wanted it All the tips and suggestions here are really good and NShane is right, posting on here really helps!
Robin! AMAZING!
SWS, good going today, get that leash out, pop on some headphones and hit the trail! I love to walk with my dog, it makes her happy so it makes me happy and when I am happy I feel better about me exercise is amazing for the brain!
When Did This Happen?
Just a suggestion.
