How do i stay inspired?!
Question: How do i stay inspired!?
Im a female,21years old, 5'4'', 135lbs (61kgs), relatively athletic but sick of my body & flab (cant really notice that i am athletic)!. i get so depressed!. i really wanna lose 15lbs but i dont know where to start and i live with my boyfriends family so i have to eat what they eat!. sometimes i feel helpless like its pointless to even try!. how can i stay inspired to lose the weight!?!?Www@Answer-Health@Com
Answers:
I can completely identify with the helpless feelings!. That is probably the single most depressing sense I get if I try to start a diet!.!.!. how do I stay on track!? Sure I can stay motivated for a day, maybe two!.!.!. but beyond that always seems like such a struggle at the start!.
Well, for the first time in my life, I am finally on an eating and exercise plan that is sensible and is working!. Having had periods of quite low and high weights throughout my life, I think I can probably say that I'm a good source on this topic!.
For starters, I have made this plan a weekly one!. So I think in weeks!. This seems simple at first, but it gives me some sense of structure - rather than that endless feeling of an infinite diet!. By this I mean, I weigh myself once a week, and so far I have lost a kilo a week (for just over a month)!.
So choose a day, and make that your weigh-in day!.
Unless you are considerably muscular, choose a sensible goal BMI (Body Mass Index), rather than a goal weight!. Your current BMI is 23!.1 which is in the normal range!. It is considered healthy to be between 20 and 25!. (Some sources will say 18 and 25, but my doctor disagrees)!. You can calculate it here:
http://www!.nhlbisupport!.com/bmi/bmicalc!.!.!.!.
If you are particularly muscular, the BMI system is inaccurate, as it does not take into account muscle mass!. Instead, you should perhaps choose goal waist and/or thigh measurements etc!. Unfortunately I am completely unqualified in that area, and I would perhaps recommend talking to a health professional about that (perhaps a chemist, a doctor or a nurse)!.
I find that having a goal helps monumentally!.
As for the fact that you have to eat what your boyfriend's family does - this can indeed be a difficult situation!. I would recommend being honest and telling the family that you have decided to shed a few pounds - and offer to help to do the shopping and even cooking for the family on some occasions!. Other than that, you can request that they give you slightly smaller portions, just while you're trying to shift the weight!.
As for your athleticism - it sounds like you've already got half of the weight loss battle under control!! For me, becoming more athletic was the biggest challenge! Anyway, as I'm sure you know, weight loss comes down to one simple thing - the net amount of calories you take in each week!. Theoretically, you could eat as much as you want, as long as you balanced it with exercise that burnt all of those calories!. But this wouldn't be healthy in terms of nutrition!.!.!.
So - to gain weight, you must take IN more calories than you put OUT per week!. To maintain weight, you must balance the number of calories you put in and take out (in reality, you should eat slightly more than you put out - because you burn them just by living and doing simple daily tasks!) And to lose weight, you must have a deficit - you must use more calories than you ingest!.
So I would suggest becoming quite familiar with your calorie intake and output - many websites such as http://www!.thecaloriecounter!.com/ will help you with this (but try not to become obsessed - that doesn't help!.!.!.) and subsequently taking some control - make sure you burn as much as you eat!. Even if you slip up and have a binge - this is soluble!. You just have to burn the majority of it off!. Many sites such as http://free-online-health!.com/forums/for!.!.!. will tell you about how many calories different types of exercise burn!.
I think by quantifying your exercise and eating into calories, you can make your goal much more real!.
It also helps you stay inspired to just think that this is REALITY - you WILL lose weight by following the foolproof method of having a weekly calorie deficit!. There is nothing holding you back!.
In terms of motivating yourself while you're feeling hungry, or while you're exercising!.!.!. I recommend distractions!. Distractions while exercising include watching TV, listening to music, audiobooks or talkback radio, or reading (if you can do that!) Distractions while not eating include the same as before, as well as drinking water or low-calorie drinks (but these can sometimes be pretty gross), chewing gum, exercising (ironically!.!.!.), and finding a hobby!. Currently, I'm making jewellery from old trinkets around the house!.
One more thing - dieting doesn't have to be as disgusting as eating only spinach and grapefruit!.!.!. On this diet I have tried to make my focus nutrition, rather than pure calorie loss!. If you make an effort to eat a variety of fruit, vegetables, nuts, meats (if you do eat meat), dairy products, yoghurts (because of their probiotic effects), some fats, and the occasional treat (which can be once a day if they're small enough - like one chocolate!) - this can also act as a distraction in itself!. If you preoccupy yourself with nutrition - WHILE limiting your portion sizes!.!.!. you might find that the weight will shift itself (that's what it's doing for me!.)
Best of luck, I have faith that you can do it (because I am, and I find it extremely difficult to motivate myself to do things!!)Www@Answer-Health@Com
Well, for the first time in my life, I am finally on an eating and exercise plan that is sensible and is working!. Having had periods of quite low and high weights throughout my life, I think I can probably say that I'm a good source on this topic!.
For starters, I have made this plan a weekly one!. So I think in weeks!. This seems simple at first, but it gives me some sense of structure - rather than that endless feeling of an infinite diet!. By this I mean, I weigh myself once a week, and so far I have lost a kilo a week (for just over a month)!.
So choose a day, and make that your weigh-in day!.
Unless you are considerably muscular, choose a sensible goal BMI (Body Mass Index), rather than a goal weight!. Your current BMI is 23!.1 which is in the normal range!. It is considered healthy to be between 20 and 25!. (Some sources will say 18 and 25, but my doctor disagrees)!. You can calculate it here:
http://www!.nhlbisupport!.com/bmi/bmicalc!.!.!.!.
If you are particularly muscular, the BMI system is inaccurate, as it does not take into account muscle mass!. Instead, you should perhaps choose goal waist and/or thigh measurements etc!. Unfortunately I am completely unqualified in that area, and I would perhaps recommend talking to a health professional about that (perhaps a chemist, a doctor or a nurse)!.
I find that having a goal helps monumentally!.
As for the fact that you have to eat what your boyfriend's family does - this can indeed be a difficult situation!. I would recommend being honest and telling the family that you have decided to shed a few pounds - and offer to help to do the shopping and even cooking for the family on some occasions!. Other than that, you can request that they give you slightly smaller portions, just while you're trying to shift the weight!.
As for your athleticism - it sounds like you've already got half of the weight loss battle under control!! For me, becoming more athletic was the biggest challenge! Anyway, as I'm sure you know, weight loss comes down to one simple thing - the net amount of calories you take in each week!. Theoretically, you could eat as much as you want, as long as you balanced it with exercise that burnt all of those calories!. But this wouldn't be healthy in terms of nutrition!.!.!.
So - to gain weight, you must take IN more calories than you put OUT per week!. To maintain weight, you must balance the number of calories you put in and take out (in reality, you should eat slightly more than you put out - because you burn them just by living and doing simple daily tasks!) And to lose weight, you must have a deficit - you must use more calories than you ingest!.
So I would suggest becoming quite familiar with your calorie intake and output - many websites such as http://www!.thecaloriecounter!.com/ will help you with this (but try not to become obsessed - that doesn't help!.!.!.) and subsequently taking some control - make sure you burn as much as you eat!. Even if you slip up and have a binge - this is soluble!. You just have to burn the majority of it off!. Many sites such as http://free-online-health!.com/forums/for!.!.!. will tell you about how many calories different types of exercise burn!.
I think by quantifying your exercise and eating into calories, you can make your goal much more real!.
It also helps you stay inspired to just think that this is REALITY - you WILL lose weight by following the foolproof method of having a weekly calorie deficit!. There is nothing holding you back!.
In terms of motivating yourself while you're feeling hungry, or while you're exercising!.!.!. I recommend distractions!. Distractions while exercising include watching TV, listening to music, audiobooks or talkback radio, or reading (if you can do that!) Distractions while not eating include the same as before, as well as drinking water or low-calorie drinks (but these can sometimes be pretty gross), chewing gum, exercising (ironically!.!.!.), and finding a hobby!. Currently, I'm making jewellery from old trinkets around the house!.
One more thing - dieting doesn't have to be as disgusting as eating only spinach and grapefruit!.!.!. On this diet I have tried to make my focus nutrition, rather than pure calorie loss!. If you make an effort to eat a variety of fruit, vegetables, nuts, meats (if you do eat meat), dairy products, yoghurts (because of their probiotic effects), some fats, and the occasional treat (which can be once a day if they're small enough - like one chocolate!) - this can also act as a distraction in itself!. If you preoccupy yourself with nutrition - WHILE limiting your portion sizes!.!.!. you might find that the weight will shift itself (that's what it's doing for me!.)
Best of luck, I have faith that you can do it (because I am, and I find it extremely difficult to motivate myself to do things!!)Www@Answer-Health@Com
Keep a log book of your training!.
In it note the exercise type, time, duration, sets, reps weight, cardio machine etc!. Also note down things like mood before and after, how the body felt, the music playing, start and finish times!.
You can also keep a food diary, keep a note of what you eat and when you eat it!.
Get a tape measure!. measure your chest, waist, upper arm, thigh and hips, note these down!. Retake these measurement every 4-6 weeks, ensure you take them in the same place each time!.
Now with all this logged, you can look back and check your progress, the numbers should be changing, if they are not you need to give yourself a kick up the backside!.Www@Answer-Health@Com
In it note the exercise type, time, duration, sets, reps weight, cardio machine etc!. Also note down things like mood before and after, how the body felt, the music playing, start and finish times!.
You can also keep a food diary, keep a note of what you eat and when you eat it!.
Get a tape measure!. measure your chest, waist, upper arm, thigh and hips, note these down!. Retake these measurement every 4-6 weeks, ensure you take them in the same place each time!.
Now with all this logged, you can look back and check your progress, the numbers should be changing, if they are not you need to give yourself a kick up the backside!.Www@Answer-Health@Com
Okay, now the last thing you want to do is give up!. First you need a goal!. A reason to strive toward your goal!. In your spot I would say maybe something like, wanting to be alive to have grandchildren or great grandchildren!. Something like that!. Then you need to put your plan into action!. Alternate the kind of exercise you do everyday!. Now with the eating!. If they eat unhealthy you could maybe look up some healthy but good recipes and suggest that the family try some!. Go shopping with who ever does the food shopping and help pick out healthy snacks and meals!.
Good luck!Www@Answer-Health@Com
Good luck!Www@Answer-Health@Com
YOUR mind can do that!. Not anyone else!. It's just YOU and YOUR weight!. First of all: become eating frequently but verly little portions!.
I am using this to conquer it!.!.!.Www@Answer-Health@Com
I am using this to conquer it!.!.!.Www@Answer-Health@Com