Changing my life through running and a Whole30/Paleo lifestyle, seeking to inspire my daughter and others along the way.
Wednesday, August 8, 2012
The longer you wait for the future the shorter it will be
I say a lot of motivational things and I do have moments where I am proud of how I am doing but as with most weight loss journeys especially ones that are going to be this long you have moments of doubt or disappointment.
Maybe its because I am visiting with aunt flow but today I am mad at myself again for how much I haven't lost instead of focusing on the fact that I have at least lost and started good habits. It has been 7 months since this started and I had hoped at this point to be much closer to the end goal. HOWEVER I know that fast weight loss is not recommended or healthy.
According to the mayo clinic
"The concern with fast weight loss is that it usually takes extraordinary efforts in diet and exercise — efforts that could be unhealthy and that you probably can't maintain as permanent lifestyle changes."
Like my crazy no carb diets...not healthy and not possible to stay on plus they made me cranky haha
"A weight loss of 1 to 2 pounds a week is the typical recommendation. Although that may seem like a slow pace for weight loss, it's more likely to help you maintain your weight loss for the long term. Remember that 1 pound of fat contains 3,500 calories. So to lose 1 pound a week, you need to burn 500 more calories than you eat each day (500 calories x 7 days = 3,500 calories)."
That means that 28-56 pounds since January is the healthy recommended rate of weight loss. I am in that range although I wish to be on the higher end of that at around 60 but alas I can't change how my body is reacting to what I have done so far all I can do is try harder to burn more calories.
That is one huge piece of fat... can you really be pissed about losing one of these a week? UHHH nawww fool. And total I have lost 6 of these.... WOW.
So while yes I am still pissed that I am going slow and plateauing all over the place here is what I found that I am going to focus on.
1. Make a commitment
Permanent weight loss takes time and effort — and a lifelong commitment. Make sure that you're ready to make permanent changes and that you do so for the right reasons.
To stay committed to your weight loss, you need to be focused. It takes a lot of mental and physical energy to change your habits. So as you're planning new weight-loss-related lifestyle changes, make a plan to address other stresses in your life first, such as financial problems or relationship conflicts. While these stresses may never go away completely, managing them better should improve your ability to focus on achieving a healthier lifestyle.
2. Find your inner motivation
No one else can make you lose weight. You must undertake diet and exercise changes to please yourself. What's going to give you the burning drive to stick to your weight-loss plan? Make a list of what's important to you to help stay motivated and focused, whether it's an upcoming beach vacation or better overall health. Then find a way to make sure that you can call on your motivational factors during moments of temptation. My motivation is getting pregnant at a healthy weight and living a healthy life so I can be a good example to my children!
While you have to take responsibility for your own behavior for successful weight loss, it helps to have support — of the right kind. Pick people to support you who will encourage you in positive ways, without shame, embarrassment or sabotage. Ideally, find people who will listen to your concerns and feelings, spend time exercising with you or creating healthy menus, and who will share the priority you've placed on developing a healthier lifestyle. Your support group can also offer accountability, which can be a strong motivation to stick to your weight-loss goals.Having this blog helps me to have a support group that holds me accountable as well as my husband for making sure I work out and feel positive about my progress.
3. Set realistic goals
It may seem obvious to set realistic weight-loss goals. But do you really know what's realistic? Over the long term, it's best to aim for losing 1 to 2 pounds a week.
When you're setting goals, think about both process and outcome goals. "Exercise regularly" is an example of a process goal, while "Lose 30 pounds" is an example of an outcome goal. It isn't essential that you have an outcome goal, but you should set process goals because changing your processes — your habits — is a key to weight loss. Also make sure that your goals are SMART: specific, measurable, attainable, relevant and time-limited. An example of a SMART goal is aiming to walk for 30 minutes a day, five days a week for the next three months, and logging your results.
4. Enjoy healthier foods
Adopting a new eating style that promotes weight loss must include lowering your total calorie intake. But decreasing calories need not mean giving up taste, satisfaction or even ease of meal preparation. One way you can lower your calorie intake is by eating more plant-based foods — fruits, vegetables and whole grains. Strive for variety to help you achieve your goals without giving up taste or nutrition.
In particular, get your weight loss started by eating a healthy breakfast every day; eating at least four servings of vegetables and three servings of fruits daily; and using healthy fats, such as olive oil, vegetable oils and nut butters. In addition, cut back on sugar, choose low-fat dairy products and keep meat consumption to a 3-ounce portion (about the size of a deck of cards).
5. Get active, stay active
The key to weight loss is burning more calories than you consume.
While you can lose weight without exercise, exercise plus calorie restriction can help give you the weight-loss edge. Exercise can help burn off the excess calories you can't cut through diet alone. Exercise also offers numerous health benefits, including boosting your mood, strengthening your cardiovascular system and reducing your blood pressure. Exercise can also help in maintaining weight loss. Studies show that people who maintain their weight loss over the long term get regular physical activity.
How many calories you burn depends on the frequency, duration and intensity of your activities. One of the best ways to lose body fat is through steady aerobic exercise — such as brisk walking — for at least 30 minutes most days of the week. Any extra movement helps burn calories, though. Lifestyle activities may be easier to fit into your day. Think about ways you can increase your physical activity throughout the day if you can't fit in formal exercise on a given day. For example, make several trips up and down stairs instead of using the elevator, or park at the far end of the lot when shopping.
6. Change your perspective
It's not enough to eat healthy foods and exercise for only a few weeks or even months if you want long-term, successful weight loss. These habits must become a way of life. Lifestyle changes start with taking an honest look at your eating patterns and daily routine. After assessing your personal challenges to weight loss, try working out a strategy to gradually change habits and attitudes that have sabotaged your past efforts. And you have to move beyond simply recognizing your challenges — you have to plan for how you'll deal with them if you're going to succeed in losing weight once and for all.
You likely will have an occasional setback. But instead of giving up entirely after a setback, simply start fresh the next day. Remember that you're planning to change your life. It won't happen all at once. Stick to your healthy lifestyle and the results will be worth it.
So I am ready to move on stop being pissed at yourself and start realizing that you have made healthy eating a habit at this point and this is the longest that I have gone without stopping and giving up. I am not going to do that to myself this time. It seems like a long journey but if I keep thinking of it as my future and not my right now I will live this way forever. "The longer you wait for your future the shorter it will be..."