van staden35的日记, 2023年08月3日

There's unfortunately no way around not stepping on the scale. That being said, I get on the scale weekly but I am terrified of seeing myself in the mirror. Im ok to see my progress on the scale for now and hopefully soon, I'll look at the mirror. Perhaps you can find an alternative to measure your progress while you work up the courage to eventually step on the scale. Sending you support 🙂 

I struggle with this, I guess best 'advice' would be take it one day at a time. One walk at the time. Food gets boring, totally normal. Sounds like you're in a rut, you'll need to love yourself out of it. Lastly, discipline trumps motivation. You know what you need to do, just do that you will thank yourself after. As soon as we think about stuff we (people like you and me) start talking ourselves out of whatever needs to be done. All of the best, I hope you feel better soon. What's been helping me lately is telling myself this is about health and not anything else, being slimmer is just an added benefit that alone gets me to do what I need to do. Sending you hugs. 

I prefer my food to be boring and without much variety. It must be “just good enough”, but not too tempting to overeat. On the other hand, I don’t force myself to eat things I dislike either (🥦🥑). As for motivation, fear of disability is a great motivator for me. 

I eat a balanced, calorie deficit diet, I don't avoid anything except daily desserts. Just so you know what my approach is but everyone does their own thing. I struggle with regular exercise but I have found a way to move and get stronger....short interval sets from YouTube, age appropriate for me AND weights!!! The results are almost immediate, it's fun and challenging in a good way. And expensive equipment is not necessary, just a water filled bottle or a tin or two! Wishing you good everything good 😊👌 

one step at a time 

I think its really important to also look at where you are in life and where your head is at? losing weight is hard and takes a lot of commitment and is almost impossible if you are not in the right headspace. I would suggest that you take a good long look at your relationship with food. You shouldn't be starving yourself, so if you're full maybe try to think about exactly what food means to you and why it is so hard to resist? is it the comfort it brings? is there no other form of comfort you can consider? Just the fact that I need to lose weight stresses me out and makes me want to eat something, but I'm trying to really sit with and deal with the feelings instead of reaching for a snack. Its hard ... one day at a time! You got this! 

Thank you everyone for all your support. Very overwhelmed to know that so many that don't even know me are willing to listen and help. Thank you so much❤️ 

What do you want to achieve and what are you doing it for? Motivation only gets you started habits keep you going. If you are a reader I would recommend reading Atomic habits. 

My wife is now around about your weight, and she has been stuck for a long time. Until she started intermittent fasting. We weigh ourselves every evening before breaking our fast. Every day, we lose about 200-400 grams, but every now and then, we gain 100 grams or so. when this happens, it encourages us to push through the next day and also reflect on how we ate the day before. She has now lost 3.5 kgs, and even when we can't work out, we still lose. This way, we eat what we enjoy (keeping it nutritional) and make sure we don't overindulge. Hope this helps. 

listen. it is going to be hard. maybe start with a smaller deficit over a long period. going from 2000cals to 1200 is not maintainable. rather go to 1850 or 1800 and just keep going. results may be slower...but atleast there will be results.  

maybe find someone you can go for regular walls can be short walks...I am in parklands,capetown if u close to me we can go for daily walks 

Weighing yourself and seeing the number doesnt change what it is. Ignoring the problem wont help. Just do it Take it day by day, its a cliché, but do it... you cant keep focusing on the end results. rather try to be better than yesterday. Even 0.1% better, is better  

How about of you take it day by day. Each day you do what you cán do. Everything does not work for everyone. Some people need to have 3 meals a day. Others follow an intermitted fasting plan. Others eat 5 small meals a day. Try everything and see what works best for yóú. Yes, listen to everyone, read up on all healthy meal plans. 1st day, try eat anything but bread, sugary stuff, starch etc. Choose healthy options, like meat, chicken or fish with any veg or salad. See how it works for you. Drink lots of water during the day. This worked for me. Sometimes I eat twice a day, sometimes 3x. Depending on my day and hunger. I try not to snack on sweeties, crisps etc. It also depends on who prepair yoir meals. If it is you, then it is easier. I am still on my weightloss journey. Life have many turns, and one does'nt addapt overnight, it takes time. If you are able, go for walks yes. Even just around the block maybe for staters. Fresh air is good for us. Good luck with your journey. The people on this app is so amazing and motivating, you will never feel alone. Just speak up. There will always be someone. 

you weigh around the same weight as me and based on your target goal weight I'm gonna take a guess and say you're around my height too. Let me tell you something about me, I tried to lose weight once and just like you I was demotivated and I gave up. Why? There were no results, I was so sick of the dieting, I was constantly exhausted and no matter what I did my results never got any better. I gave up and then I ended up gaining more weight. What scared me right was when I went to get my BMR I saw that it was down in the pits and I had a visceral fat of some amount that could start to cause me problems like cholesterol or diabetes. I tried again but this time I paid attention to the mistakes I made the 1st time. They happened to *Skipping meals *restricting too much of the amount of calories on a daily basis *not doing streching exercise before my mains *not counting my calories *punishing myself with no food if I thought I had too much *being dependent on the scale for my result *making myself eat bland food because I thought seasonings and dressings were too much calories *being impatient with the results. Here's the thing, unless your weight has gone up drastically don't let your scale decide how you eat or work. Eat because food is fuel for the engine that's your body and good fuel runs a smooth engine. If a food is between 15-20 kcal add it to small bowl or cup so you don't overeat but don't add it's calories to the daily quota so it doesn't sit as a another thing that takes up space in the calorie list. As long as it's under you calorie deficit don't be afraid to dress up your food. Have water tracker to monitor how much you drink in a day. Finally if you think your calorie deficit limit leaves you exhausted, hungry, craving for tiny snacks to at least soothe it and has a potential of pushing you into a binge episode; please,PLEASE bump up your calories limit by atleast 200 more calories.  

Sound advice @reptile_173 

@vanstaden_35 I am pretty much in the same boat … I was steady for a while and then a bout of illness meds and Bham 3 years later I am pretty much where I started all over … but this time I am starting from experience. Be kind to yourself; make small consistent dietary changes and build from there .. if something doesn’t feel good ; great ; exciting ; tasty don’t punish yourself. That reinforces the already unhealthy relationship most of us have with food. For example- I started eating ‘better’ Healthier choices more consistent meals less fast foods a month back and I have noticed a difference in my clothes … So now I jumped back on the app : to create more of a framework ; less shame creates room for motivation. I still haven’t gotten onto a scale yet ; a part of me is scared - also just realized my scale digital scale isn’t working so I need to grab another one 🙈 I am happy to be a week check in buddy if you like to keep each other accountable 😄 

I’ve been here many times so I understand how you feel. I always try to remember that when nothing changes, nothing changes. So i know if i stop watching what i eat or stop doing my home youtube exercises i will keep gaining weight which is what has been happening. So its best to make small changes for the better. Take it one day at a time, make a list of healthy foods that you enjoy eating and make sure you keep ingredients in your home to make and eat those enjoyable healthy meals. 

We start with motivation for 21 Days. Then we go over to Dedication...THEN Perseverance. Don't forget your WHY! I just had Gallbladder surgery and it made it real. I am not invincible. Day for Day, meal prep if you can. Best Wishes