Hi There! Looking for tips to stay motivated this time

[slowlybutshirley]

Hello!

I recently (re-)started my weight loss journey. After some initial trial and error, I've found that what works for me is to use a food diary/calorie counter to help me keep my portions in check and my diet balanced, coupled with exercise 4-5 times a week. Looking for support to help keep me on track.

In the past, I've dieted for a few weeks and slowly fallen off the wagon. A cheat meal would turn into cheat days and before I know it, months pass and I've gained back all the weight and then some. More importantly, I fell back into the habits I worked so hard to change (ie- stress eating, emotional eating, lots and lots of fast food, and saying "I'll again tomorrow" day after day).

Not this time. With Type II diabetes and hypertension running on both sides of my family, I knew that my weight and bad habits were putting me on a fast track to MUCH higher risks for both. So I decided to break the cycle and make changes. I've lost 11 pounds so far. I'm determined to stay on track this time, and reading previous forum posts have already inspired me to keep going with what I've started.

Any tips for staying motivated and on the right track? Also, for exercise, so far I've been doing mostly cardio. About 35 mins for 4-5 times a week. I want to add strength training but I'm a little intimidated and I don't know where to start. Any tips?

 

[IAmGoingToTri]

Hi Shirley,

Some questions:
1. What do you think and feel before and after you eat a cheat meal? What goes on in your head as this develops into cheat days, and completely falling of the wagon?
2. Do you allow yourself to have cheat meals/days? Do you plan these (like every Saturday)

You mention "not getting Type II diabetes" as an important motivation (perhaps your most important one). Rationally speaking that makes a lot of sense. However, we humans are not just rational. A clear example of this is the chain smokers who have cancer who still smoke.

I think in order to get strong motivation, you need to find a "higher purpose", something that you can imagine in your mind, something positive that makes you feel excited. For me, I am training for sports competitions, and I want to get faster at them, no, I must get faster, I feel a strong need to do that, and in order to accomplish that I know that one of the things that I need to do is to lose weight. This motivates me 100x more than just focussing directly on losing weight.

Other higher purposes could be:
1. I want to see my (grand)children grow up and have the health & energy to enjoy these years
2. I want to start dating and look as good as I can
3. etc

The key here is that you really feel a strong drive to achieve this, because if you do, a cheat day is just a bump in the road, something that you will learn from and continue.