I need to get this change into motion – advice, please and thanks?
I’ll try not to drag this out too long, but here’s the deal: I’m a 19-year-old female with a persistent, cheerful disposition on life and people. I’m also considered morbidly obese on the BMI scale and rightly so; I’m about 100 pounds overweight.
I’ve been larger since my youth, and I’ve never really known anything else. I feel like I really have a lot to offer the world, and not that I can’t offer anything now, but I’m holding myself back. (I have tried numerous times to lose weight with fad/temporary diets, although I’m not looking to do that now.)
I’d really like to overhaul my habits and lifestyle by eating mostly organic, natural and raw foods, and becoming much more active. The trouble is, I have these ideas securely fastened in my mind, but I don’t know how to get going. I’ve tried keeping a blog and journal, creating a chart, and simple self-motivation, but nothing ever stays.
I know it’s my fault, and I absolutely don’t expect it to be easy, but might anyone be able to offer any advice? If you’ve happened to lose a great deal of weight, I would love to hear your story, and even if you haven’t hopped this particular hurdle, I’d love to hear how you’ve overcome obstacles.
I really think that putting this behind me will assist me in having a full, giving lifestyle. My ultimate goal is to join the Peace Corps (perhaps starting with AmeriCorps first) and I know that I’ll only be able to properly give back to the community if I’m not holding myself back.
All that being said, thanks so much for taking the time to read this! I hope you all have a beautiful day.
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You clearly know what has to be done so I have a simple 2 step program for you:
1. You have to want it so bad that you are willing to change everything (aka hate being a fatass)
2. Do it! (Soooooo much easier written than done)
Just set your mind on it and believe in yourself. Don’t give in to doubt or failure, just keep going. Remember, it’s at least 95% mind.
As for motivation, simply write down your goals, then write them as if you had already achieved them. Then read that every day, keep repeating them. This will overwrite your habits if you do it consistently. It works, trust me. Be specific, and include everything.
Good luck, I’m cheering for you.
I have gone through phases of running/yoga and slacking on and off. My best advice is never let yourself skip a workout… If you do, it’s all downhill from there. I am living proof of that, I got into running for a month or two and haven’t done it in a long time because I let myself skip one day. Before I started being a lazy slacker though I would slip workouts in anywhere I could find time for them. I work a desk job where I’m usually alone so behind the desk I’d do sit ups or yoga positions or jumping jacks. Always use stairs instead of the elevator. Music while working out helps me a LOT.
As for eating healthier, I used to be a fast food junkie and the best way to combat unhealthy eating is to get into cooking. It can be a pain in the ass to have to prepare a meal each time you’re hungry so I usually prepare a lot at once and either freeze it or put it in tupper ware and I’m good for a few days. I always eat fruit and nothing else for breakfast. Just don’t buy junk food and you’ll have no choice but to eat healthy. Go to the store and buy a bunch of fresh and frozen fruit and vegetables, bags of brown rice and beans(very healthy), shrimp(very good for you and zero fat), healthy snacks like raisins or nuts, peanut butter, hummus, other stuff with a lot of protein because it keeps you full longer. Hard boiled eggs are also good for keeping you full.
Replace sugary drinks with green tea which is an appetite suppressant and has been shown in certain studies to aid weight loss. Cut down on sugar… I recently got out of the habit of using sugar or cream in my coffee and now I prefer black. Soda is an obvious NOOO. I have read that for a lot of people cutting calories has a lot to do with what you drink. It’s just a matter of breaking the habits you’ve grown accustomed to. If you deny yourself something unhealthy for long enough you stop craving it. Soda literally grosses me out now.
If you’re a drive-thru addict like I was, just don’t bring money or a card with you when you leave the house so you CAN’T give in.
Another great habit to attain is water water water. It flushes your system, makes you pee more so you’re getting in extra exercise just taking trips to the bathroom(at least until your body grows accustomed to it), and a lot of times your body will mistake thirst for hunger so you feel hungry when you’re not. Just make health a hobby, it doesn’t have to be a drag. Find a work out buddy if you can, invent healthy dishes to cook, give yourself challenges and don’t get too down if you don’t have a full on transformation overnight… It takes time to make the adjustment but it is well worth it. I used to be the unhealthiest person alive and I changed my ways, you can too!
Great advice there Ellie, I’ve made made many of those changes over the last year or so as well.
My 2 cents for you, Rachel; multiple reasons for becoming healthy is a necessity. You must view good health as something that aids you in literally everything you do, because it’s very true. My motivations that stand out are looks, intelligence, social liveliness, and energy. Think about what’s important to you. Can even be something like taking up some sort of sport with a group of friends; motivation of peers/competition is a major one that athletes use. Athletes are pretty healthy.
Small changes everyday make a huge difference. Instead of resolving to start fresh tomorrow and do everything different, start right now and make your next choice different. Sip water. Stand up right now, do two squats, sit back down and feel good about it. Every squat counts. If you feel like it do two more. Do not put anything on the forbidden list…it will only make temptation stronger. If the chocolate cake is calling your name have a bite and chew it slowly, then have another bite and chew it even slower, then walk away and feel good about it. Eat smaller more frequent meals. Our stomachs shrink and stretch according to the amount to food we put in. Always stop eating before you reach that stuffed feeling and you will help your stomach to shrink which in turn will make you feel fuller faster. A liquid only fast for 24 hours helps to kick start the stomach shrinking process, but remember to sip slowly, filling your stomach with liquid will also stretch it. Diets don’t work. Making consistent healthy choices does. Visualization is also an amazing weight loss tool…close your eyes and envision yourself as you want to be.
• Tape pictures of the most disgustingly obese people you can all over your wall.
• Do the same with pictures of people you want to look like.
• Pinch yourself every time you have a slip up in your diet. Causing a slight pain to yourself is an easy way to retrain your brain to break the addiction to junk food/overeating.
• Research fitness constantly. Make it a genuine interest and habit of yours.
I’d suggest checking out the book “The four hour body”. There are some sweet tips in there for losing weight. Here, I’ll share a few. But I would really recommend the book, its got some amazing stuff in there.
… Shit, I don’t have it. Loaned it out to a friend xD
The main thing I wanted to tell you was set up your diet plan (like you said, eating organic and lots of vegetables), and then follow it 6 days a week. Day 7, you get a cheat day. GORGE YOURSELF. Do not allow yourself to cheat during the week, just think “Man, I really have a craving for that. Put it on the cheat day list!” and then once a week you go nuts. Each chocolate, burgers, pop, anything that you want.
What this accomplishes is it allows yourself to stick with the diet longer, because you are not always telling yourself “No, thats not allowed”. You get to indulge every once in awhile :)
Also, this trains your body not to forget how to burn calories. I mean, if you are used to eating (just guessing here) 4000? calories a day, then you suddenly go on a diet, and eat way less a day, you body goes “HOLY FUCK FOOD IS DISSAPPEARING” and it actually stores the fat better, for fear that the store of food is running out.
ALSO! If you do switch down to way less food, your body goes “Alright, time to readapt!” and it just learns to burn less energy, and live off less food. So, you need to show it that it still need to retain the ability to burn lots of fat.
I could go on more, but just get the book :P It was like 14$ for me from amazon, including shipping . A good old 400 pages or so of body/life changing goodness.
One more thing, it suggests picking a meal and eating the same thing over and over. Make a healthy beakfast, and eat that everyday. the same thing. Except cheat day :)
Another thing. This goes on the fact of you really wanting it.
Take a few pictures of yourself in your underwear (or bathing suit, anything really revealing.) Front, side, and back. Then you can see how you look (or how you looked when you started) and post those pictures where you can see them everyday. Bathroom mirror or something. Then you will see the changes you need to make.
And, take measurements. Hips (widest point), thighs (both), arms (around the bicep), and waist. Add all those measurements up to get your “Total Inches” (or centimetres). Then, every week or two, take those again. Ive heard that people get discouraged when they are on a diet and they plateau, and stop losing weight. What is usually happening though, is you are losing fat mass, and gaining muscle mass, so your weight doesnt change.
Using your Total inches and seeing how they change is another way of seeing how you are coming along on your changes.
(PS Weigh yourself everyday, at the same time everyday, so you get a constant of what your weight is. I know I flucuate a few pounds throughout the day, so that would mess with the data if I was counting. First thing in the morning is a good time)
Some tips for setting your mind on it:
♦Download a picture of someone who has the body you want, then use an image editing program and put your face on that person. No editing skill needed, just get your face on there, it doesn’t matter if it’s done poorly. Every day, you look at that picture for a while, and then you just close your eyes and visualize it. Feel it, see the benefits, enjoy. With consistency, it will set your mind on achieving this.
♦Positive affirmation. Whenever a bad thought pops up, neutralize it with a positive one. Or just think these positive thoughts whenever you want. Things like “I am healthy, I look great” and “I only eat healthy food, and I exercise frequently.” Again, this will wire your brain to achieve this goal.
♦Always be positive and confident.
Tips for diet:
♦Up the protein, this is crucial. Whatever you want to change in your body, protein is key for this. It’s literally what builds and rebuilds your body. Most people eat way too little protein. You need animal protein, because it’s complete while most vegetable proteins aren’t. Meat and eggs are the best foods for this.
♦Get rid of the carbs. 80g a day should be your absolute max limit, and completely abandon the grains. To compensate for this “loss of food” just eat more saturated fat. It’s what we’re meant to eat and it’s got the essential stuff for burning fat fast. Meat is are the way to go here.
♦Don’t have unhealthy snacks. Replace them with eggs or an avocado. Super hack, this makes things much easier.
♦Don’t eat poison. Soy, canola, grains, white sugar and processed dairy are the main culprits. Eating poison makes your body build up more fat, to protect the organs against the poison.
♦Water fast every once in a while, to let your body process stuff that it doesn’t have the time to deal with otherwise. Twice a month should be good.
♦Drink lots of water. Always breathe deeply.
♦Don’t omit strength training. It speeds up your metabolism, and improves your ratios of hormones and signal substances. Training your muscles burns fat, and it ups your testosterone which is a good thing for both men and women.
♦Expose yourself to temperatures. Cold burns fat, heat stops water retention. Try cold showers, it burns fat very well.
♦Sprints are way better than long distance, mostly. And it doesn’t use up as much time. Explosive energy bursts use up a lot of energy, and the body doesn’t get used to it like it does with jogging and other extended cardio.
♦Meditate. Just for balancing your body which improves it all.
@Dan Not everyone does that. And animals eat that stuff too, you know. Like our pets, vermin, and just about any animal that coexists with humans. They’ll eat it if they see/smell it. And again, not all people eat cooked meat. Carcinogens are in just about everything, it’s not a biggie, there’s trace amounts of lots of bad stuff in just about everything. Drinking fluoridated water is way worse than eating some carcinogens. There isn’t even any _real_ science to back up the implication that cancer is _caused_ by eating what’s referred to as carcinogens. As for it being difficult to digest, that’s just a myth made by vegans and vegetable producers. They investigated people who do not eat it frequently, which means their gut bacteria aren’t adapted for that stuff. Do not buy into such distorted pseudoscience, it’s all about their hidden agenda. If there’s something that’s hard to digest, it’s starch. And fiber. Yet those things are praised by the mainstream dickwads, and those are also the unhealthiest people.
Look at reality instead of some text about alleged “science” proving this and that, which was made by people who want to sell you some shit, or convince you to believe a certain thing so they can manipulate you. Who the FUCK do you learn from? That’s a key question that you should always ask yourself, like I do. Use your own eyes and your own thinking, instead of false “science.”
And I don’t really understand what the question had to do with my post. Peace out
give up sedentary activities as much as you can and keep your energy levels up with b vitamins so you can keep being mobile and high-energy without giving up often. I noticeably drop weight as soon as I have stand-up-all-day work hours. I wish you the best! Also, give me 50 lbs because I could really use some hourglass going on, please. I would love some of your fat if you don’t want it. : (
also, i can do the photoshopping if you decide to do that – shoot me a message.
Oh yeah Woodsy’s b-vitamin idea made me remember another great trick. Coffee.
Caffeine gives you “false energy” which doesn’t add onto your body the way carbs do. So you get more energy without adding fat, they’re ghost calories or whatever you wanna call them. It also extends the fat burning process that takes place when you eat (just like grapefruit does) which means you burn more fat with the same effort. Raised body temperature also means less water retention.
Don’t drink too much of, that’s just unhealthy, but a few cups a day is alright when you want to burn fat.
MyFitnessPal.com…. get on it!!!! Super easy….gives you the motivation and helps you stay on track….no more dieting…change your mindset and ya can change your lifestyle :)
Check this website out: http://www.myfitnesspal.com/welcome/learn_more
btw, becoming a member of the MFP (MyFitnessPal) community is motivating, inspiring and completely free :)
What worked for me was contained within the pages of a book called “Mindless Eating”. The book was written based on research carried out by marketers and psychologists. I lost 25 lbs in no time without really trying. I ate what I wanted. Now I have lost almost 50 lbs and still not really trying. Still eat whatever I want, just less.
I can’t do it justice in a paragraph or two, but in a nutshell…
1) Smaller plates
2) Keep it out of sight / reach
3) Eat slowly and enjoy
4) You are full before you feel full
You won’t be disappointed with this book!
I am a personal trainer and a current student of exercise science and I would recommend that you find out about a 5k that is occurring in your area and sign up for it. Make sure that it is a few months in advance! Now you have something to motivate you.
1) Try walking/jogging outside or on a treadmill for 3.2 miles and record your time. Now you know what your baseline is, and your motivation will be to better yourself.
2) Walk every day! Get outside and go for a walk, or at least hop on the treadmill. Try to start getting in shape for the 5k.
3) calculate your daily caloric needs. Here use this: http://www.freedieting.com/tools/calorie_calculator.htm
4) try to take in 500-1000 calories less per day than you need (this WILL make you lost weight. Mathematics does not lie.) You should not be losing about 2-5lb per week.
5) drinks lots of water, that will help to curb appetite.
6) after weeks of walking and jogging everyday, do your 5k and record your time.
7) Sign up for another 5k in a month of so… and beat your previous time. As you lose weight and become more fit you will start to see improvement.
A tip: Perhaps you may want to keep a weekly log of your weight and body fat (if you have a way to measure it), and perhaps take progress pictures. Then, compare the pictures from about the end of the month to the ones you took at the start of the month. This will help with motivation.