Ways to stay motivated regarding diet and exercise.

shyguy1 · 04-23-2008, 03:08 PM

I think getting into better shape would work wonders for my self esteem.

I'm not 'obese' by any means, but without owning a working scale to confirm.... I would wager that I could lose somewhere between 15 and 20 pounds... possibly up to 25... though the 25 could be a little too much.

The problem is I tend to lack motivation... not strictly in terms of sticking to a diet and exercise plan.. but just in general. An example would be the fact that I've been talking about writing a screenplay and opening an online business.. for oh.. about four years now.

So motivation is clearly clearly an issue for me. When it comes to getting in better shape, I tend to be all about it for the first week... maybe two weeks and then the wheels tend to fall off.

I'm the first to admit that I have horrible horrible eating habits. This is compounded by the fact that I have a superhuman appetite. I can go to fast food joints and routinely spend 10-15 dollars on myself... for one meal!

I think my biggest issue is that I simply don't want to resign myself to a life of no quote un quote junk food. Granted I could use to cut it back, but cutting it out completely? That would be a different story... I 'like' junk food.. there I said it. I guess if forced to I could give up the junk food, the craft beer and Belgian beer once or twice a month is a different story though

In terms of exercise I've started walking to and from work, started doing it last August when I blew a tire and had to do it out of necessity and just continued to do it. Walking to and from work is around a mile a day at five days a week.

Not really cutting it... at least not when that's virtually the only exercise I get and when my eating habits are like what's mentioned above. (although to be fair.. i 'did' lose some weight for awhile as my pants were getting looser... unfortunately my eating habits caught up to me and the weight has come back)

How do those of you who value being in good shape continue to stay motivated? Also how do you all cut out the 'bad foods' without it causing you to go insane? I would like to think I'm capable of getting in better shape... but question whether or not this is truly the case.

Finally I'll end with this... any suggestions on 'home gyms' that are at least semi comparable to the bow flexes? I would like to get one.. but those aren't exactly cheap and while I could swing the cost... don't want to spend that much if I can avoid it, especially because again.. it's hard for me to fully commit to this.

agent · 04-23-2008, 03:22 PM

How do you set goals?

Saying, I want to write a screenplay or I want to get fit are ok, but they're incredibly broad . Also, as referenced with the junk food, you seem to see it in terms of all or nothing and focussing on what you're losing.

A good way to goal set is to work out what your big goals are, and then break them down into smaller goals that add up to the big one. It's not so daunting and progress seems more realistic and measurable.

The SMART model seems popular, and easy to apply.

S = Specific
M = Measurable
A = Attainable
R = Realistic
T = Timely

So it's not losing weight, it's lose 5lbs in a month by walking x times per week and eating x healthy meals a week. You don't get overwhelmed, don't scare yourself by thinking that all change has to come at once and are able to monitor your progress easily.

Lily04 · 04-23-2008, 03:32 PM

hmm... well, I first started being healthier back in high school, and did little things to start. I didn't go on an all-out diet then per se, but I DID cut back all sweets (or most) and restricted fatty foods (i.e. no fast food for you!!) I also walked briskly to and from school (i'd guess that's about 20-30 mins. walk) and joined a swim team which majorly helped. If there's a sport that interests you, i'd recommend doing that, even if it's not too strenuous or just beginner-level. You need some exercise. Walking brisky for about 30 mins. is also good exercise, if nothing else.

I lost a ton of weight then... because when you're overweight, I think that's the easiest time to lose body fat. when you're really thin and have little to lose, it's so hard to get those few extra pounds off... but typically, it's not too hard once you just start a diet plan. In terms of diet - restrict sweets. maybe only like one small chocolate milk a day (that's what i have, and a hot chocolate or something). And then nothing else in terms of sweets...

have lots of veggies, chicken, whole wheat pitas or bread if anything (try to restrict breads/carbs though)... white meat is OK, red meat avoid. don't have too much dairy unless low fat, and in moderate amounts. for breakfast if possible, i'd recommend just fruit... or low fat cereal with skim milk or low-fat skim (i.e. around 70-90 calories/serving in terms of milk) - overall for a 3/4 bowl of cereal, that would be around 110-130 calories. Special K is good for this.

For dinner, I usually have a low-fat pita with hummus and salad with low-fat dressing (or you can have chicken with salad). I'll also have soup...again, watch the calories, dont have extra fatty soup if there is such a thing (i.e. beef soup lol.) Chicken or vegetable soup is fine.

For lunch... salad or smoothie, something light. Maybe a sandwich too... tuna sandwiches are good, i have those often.

I hope that helps in terms of diet plan.. exercise is tough but choose an activity and do it! 3x/week, for 30 mins. should be your goal.

Follow this and you're guaranteed to lose weight. How much i can't say as i dont know your frame/weight and too many other factors... but sticking to a healthy exercise plan is good. CARDIO is key - try running/walking/bicycling...

Lily

Aviatormy · 04-23-2008, 03:38 PM

Quote:

Originally Posted by shyguy1

I think getting into better shape would work wonders for my self esteem.

Your absolutely RIGHT! It did it for me...

I have not always looked like I do now in my Avatar picture.

Quote:

I'm not 'obese' by any means, but without owning a working scale to confirm.... I would wager that I could lose somewhere between 15 and 20 pounds... possibly up to 25... though the 25 could be a little too much.

How Tall are you and if you had to make an accurate guess.... How much do you weigh?

Quote:

So motivation is clearly clearly an issue for me. When it comes to getting in better shape, I tend to be all about it for the first week... maybe two weeks and then the wheels tend to fall off.

The problem with most new hobbies, projects, interests that people tend to take up is that the results take a long time to actually see. The great thing about starting a diet/excersise plan is that you will see results within those 2 weeks that you usually give up. This offers the proper motavation to continue.

When I first started my transformation I weighed 237lbs and was 5'10". I am still 5'10" unfortunately lol (I would like to be a bit taller.. OH WELL

) but I have dropped down to 172LBS.

Within that first two critical weeks I lost 15LBS and never found it! lol

Quote:

I'm the first to admit that I have horrible horrible eating habits. This is compounded by the fact that I have a superhuman appetite. I can go to fast food joints and routinely spend 10-15 dollars on myself... for one meal!

Eating fast food is like an addiction. (proven fact). I would recommend watching the documentary "SuperSize Me". Very informative!

Quote:

I think my biggest issue is that I simply don't want to resign myself to a life of no quote un quote junk food. I guess if forced to I could give up the junk food, the craft beer and Belgian beer once or twice a month is a different story though

The good thing about being on a diet is that eating "junk food" once a week is actually encouraged!... I endulge myself in a pint of Ben & Jerrys just about every Saturday

SHHHH!

As for the beer... I am still a social drinker and have no problem maintaining my weight while having a few cocktails here and there. I just don't drink to get drunk anymore. As for socially drinking of proving that I can slam a single beer the fastest at a party... ITS ON LIKE DONKEY KONG!

Quote:

In terms of exercise I've started walking to and from work, started doing it last August when I blew a tire and had to do it out of necessity and just continued to do it. Walking to and from work is around a mile a day at five days a week.

Very good that you started doing this and continued to do this even though your situation changed. I would highly reccommend that you walk for an additional 15 minutes on your way home from work. It is good to have at least 30 minutes of fast paced cardio a day.

Quote:

How do those of you who value being in good shape continue to stay motivated?

Believe it or not... once you start to lose the weight and start to eat right, you will find it hard to eat junk food again. You will feel a little guilt and that alone will cut the consumption of these foods down. Another way I stay motavated is, about once a week I will look in the mirror after showering and see what changes if any have happened to my body. I have taken a picture of my transformatioin bi-weekly so I can assure that I am progressing. If I notice that I have put back on some "bad weight" I simply get stricter with my diet and spend an extra 15-20 minutes in the gym to work that excess weight off or replace it with muscle.

Quote:

Finally I'll end with this... any suggestions on 'home gyms' that are at least semi comparable to the bow flexes?

In all honesty.. I think that those machines area HUGE waste of your money. I went to a few garage sales and our local GOOD WILL store to get my weights and they do just fine. I have 250LBS of weights, curl bar, flat bench, straight bar, Dumbells (40lbs,50lbs,60lbs and 70lbs).

This assortment of weights are more than sufficient and I only spent about $100 on the set.

Another thing is that you must have a great diet plan and you must schedule your meals at least for the first few weeks. I have an excellent diet that I wrote out that I can post on here if you would like.

Hope this helps and GOOD LUCK!

danielj · 04-23-2008, 03:40 PM

The trick to sticking with a new lifestyle (yes, it will need to become a lifestyle and not just a temporary thing until you reach your goal) is to start slowly. If you start out of the gate exercising too hard and are very strict in your diet in the beginning, the odds are you will not stick with it.

Start simple. Just start by maybe walking 25 min a day. As far as appetite goes, I can definitely sympathize with you there. I too was always very hungry. I ate a lot of junk food and what I found out was that once I started eating healthier, I felt way more satiated after a meal. Now I by no means have completely cut out junk food. I still have it on occasion, but I treat it as an exception rather than the rule. If what you eat is good 95% of the time, that last 5% isn't going to hurt your progress much...if at all.

It's worked well for me. Dropped from 225lbs to 145 over the course of a year.

m12988 · 04-23-2008, 03:42 PM

Most people who cut their favorite foods out of their diets completely tend to relapse and DON'T stay motivated. The key is to cut back. I love fast food/soda/sweets as much as you, and i still eat them. I just eat them less and do not order much. If i'm gonna go to McDonalds, i'll order my favorite item, but only one favorite item. I love candy too, and i'll still eat it, just less of it. When you start cutting these things out of your diet, you will notice you won't need them as much as you currently do. When i was a kid, i could clean out half a bag of M&Ms (the large bag). Now that i have cut more sweets out of my diet, I notice that when i eat my M&Ms, i feel satisfied after a handful of about 10 Peanut M&Ms.

I think you can do this. Besides, watch how much money you save cutting out of fastfood. Sometimes we spend more than we realize on stuff that's not good for us.

m12988 · 04-23-2008, 03:44 PM

Quote:

Originally Posted by danielj

The trick to sticking with a new lifestyle (yes, it will need to become a lifestyle and not just a temporary thing until you reach your goal) is to start slowly. If you start out of the gate exercising too hard and are very strict in your diet in the beginning, the odds are you will not stick with it.

Start simple. Just start by maybe walking 25 min a day. As far as appetite goes, I can definitely sympathize with you there. I too was always very hungry. I ate a lot of junk food and what I found out was that once I started eating healthier, I felt way more satiated after a meal. Now I by no means have completely cut out junk food. I still have it on occasion, but I treat it as an exception rather than the rule. If what you eat is good 95% of the time, that last 5% isn't going to hurt your progress much...if at all.

It's worked well for me. Dropped from 225lbs to 145 over the course of a year.

I have too dropped from changing my lifestyle. Also, junkfood (and fastfood) is not filling..at all. That is why you are hungry. You will find if you eat a healthy lunch and dinner, you will be less hungry. And, if you do get hungry, maybe snack on something like pretzels, carrots, or whatever you like that is not exactly junk food.

jsx730 · 04-23-2008, 03:45 PM

I'm like you, I seriously lack motivation.

Whats kept me motivated to continue eating healthy? Progress.

I've lost 10 pounds in 4 weeks (I was only 163lbs to begin with at 5'8", I don't have much weight to lose, and I have gained alot of muscle.)

And it's mostly because of my diet. I only do 2-3 15min workouts a week.

Cutting out soda, fast food not only does wonders for your diet, but makes you feel so much better and energetic. I bet that'd help your motivation right there. I don't see it possible to eat $10-15 of fast food more then twice a week and be anywhere near "in-shape".

If you serious about it, do this:

- Drink lots of water
- Get a good amount of protein/fiber
- keep your calorie intake between 1200-1600.
- do pushups situps in the morning/night, do cardio when able
- No fast food, soda, pastries, etc etc

The only fast food I've managed to fit into my diet is a burrito bowl from Chipotle, with no cheese or sour cream.

Once you lose the weight you can kick your calories back up to around 2000-2400 depending on alot of factors. Then you have a bit more leeway.

mke11077 · 04-23-2008, 05:43 PM

Avi... Great post!!!

Anyone who has exercised for a long time will tell you, the more you do it the more addicted you get. Ask any runner what caused their addiction and I'm sure you'll hear something to do with endorphins. Once the endorphins kick in your hooked, almost like a drug addict, you know what caused your high and you feel like s*** if you don't get it.

Sounds crazy but it's true. Start running after work and on the weekends. Set goals for yourself and make sure you attain them. In a few months you'll know what I'm talking about.

Lily04 · 04-23-2008, 05:47 PM

OK, after reading more replies on this thread, perhaps my suggestions were a bit too drastic. You don't have to cut out fast food completely.. that is usually what they recommend on diets, but for someone with motivation issues it may be tough. So a GRADUAL decrease is likely best for you. A diet should be individualized for every person's needs, etc. (not necessarily wants! :P) so if you feel a need to... have half a bag of M&Ms a day for the first 2 weeks or something, that's fine. As I said, I usually have as a matter of ritual (lol) a hot chocolate per day as I need that sugar boost in the morning. But then I won't have any other chocolate for the rest of the day. There are some exceptions, but if you're dieting you dont want to find yourself in 'exception mode' because then you'll just keep creating excuses for yourself not to quit.

Also the thing with cardio - i recommended running/walking. A combination is good. At my peak, I was doing 30 mins. of good jogging a DAY. Now that I have back problems I'm down to like 10 mins. and mostly walking and exercise machines... do what you can. When you feel able, then you can amp. up your routine a bit, over the next few weeks. Maybe in 4-6 weeks you can try running consistently for 10-15 mins. In general, I've heard that running (or activity that's a bit harder) for a shorter period of time is better than long without much cardiovascular activity... i.e. if you walk slowly for 30 mins. it's not gonna do much. Running for 10 mins. is almost better...as I said, I do a mix because I'm not able to run for long due to my back aches.

04-23-2008, 03:08 PM	#1
shyguy1 Offline Silver Member Join Date: Aug 2007 Gender: Male Age: 30 Posts: 628	Ways to stay motivated regarding diet and exercise. I think getting into better shape would work wonders for my self esteem. I'm not 'obese' by any means, but without owning a working scale to confirm.... I would wager that I could lose somewhere between 15 and 20 pounds... possibly up to 25... though the 25 could be a little too much. The problem is I tend to lack motivation... not strictly in terms of sticking to a diet and exercise plan.. but just in general. An example would be the fact that I've been talking about writing a screenplay and opening an online business.. for oh.. about four years now. So motivation is clearly clearly an issue for me. When it comes to getting in better shape, I tend to be all about it for the first week... maybe two weeks and then the wheels tend to fall off. I'm the first to admit that I have horrible horrible eating habits. This is compounded by the fact that I have a superhuman appetite. I can go to fast food joints and routinely spend 10-15 dollars on myself... for one meal! I think my biggest issue is that I simply don't want to resign myself to a life of no quote un quote junk food. Granted I could use to cut it back, but cutting it out completely? That would be a different story... I 'like' junk food.. there I said it. I guess if forced to I could give up the junk food, the craft beer and Belgian beer once or twice a month is a different story though In terms of exercise I've started walking to and from work, started doing it last August when I blew a tire and had to do it out of necessity and just continued to do it. Walking to and from work is around a mile a day at five days a week. Not really cutting it... at least not when that's virtually the only exercise I get and when my eating habits are like what's mentioned above. (although to be fair.. i 'did' lose some weight for awhile as my pants were getting looser... unfortunately my eating habits caught up to me and the weight has come back) How do those of you who value being in good shape continue to stay motivated? Also how do you all cut out the 'bad foods' without it causing you to go insane? I would like to think I'm capable of getting in better shape... but question whether or not this is truly the case. Finally I'll end with this... any suggestions on 'home gyms' that are at least semi comparable to the bow flexes? I would like to get one.. but those aren't exactly cheap and while I could swing the cost... don't want to spend that much if I can avoid it, especially because again.. it's hard for me to fully commit to this. __________________ I tried to stay away... I failed.

04-23-2008, 03:22 PM	#2
agent Offline Platinum Member Join Date: Apr 2006 Location: England Gender: Female Age: 27 Posts: 3,891	How do you set goals? Saying, I want to write a screenplay or I want to get fit are ok, but they're incredibly broad . Also, as referenced with the junk food, you seem to see it in terms of all or nothing and focussing on what you're losing. A good way to goal set is to work out what your big goals are, and then break them down into smaller goals that add up to the big one. It's not so daunting and progress seems more realistic and measurable. The SMART model seems popular, and easy to apply. S = Specific M = Measurable A = Attainable R = Realistic T = Timely So it's not losing weight, it's lose 5lbs in a month by walking x times per week and eating x healthy meals a week. You don't get overwhelmed, don't scare yourself by thinking that all change has to come at once and are able to monitor your progress easily. __________________ "You have a right to experiment with your life. You will make mistakes. And they are right too." - Anais Nin "Come now, don't make such a funeral face. It isn't dying that's sad; it's living when you're not happy." -Octave Mirbeau "Don't be sad, don't be angry, if life deceives you! Submit to your grief; your time for joy will come, believe me." -Aleksandr Pushkin Last edited by agent; 04-23-2008 at 03:24 PM.

04-23-2008, 03:32 PM	#3
Lily04 Offline Join Date: Jun 2004 Posts: 3,875	hmm... well, I first started being healthier back in high school, and did little things to start. I didn't go on an all-out diet then per se, but I DID cut back all sweets (or most) and restricted fatty foods (i.e. no fast food for you!!) I also walked briskly to and from school (i'd guess that's about 20-30 mins. walk) and joined a swim team which majorly helped. If there's a sport that interests you, i'd recommend doing that, even if it's not too strenuous or just beginner-level. You need some exercise. Walking brisky for about 30 mins. is also good exercise, if nothing else. I lost a ton of weight then... because when you're overweight, I think that's the easiest time to lose body fat. when you're really thin and have little to lose, it's so hard to get those few extra pounds off... but typically, it's not too hard once you just start a diet plan. In terms of diet - restrict sweets. maybe only like one small chocolate milk a day (that's what i have, and a hot chocolate or something). And then nothing else in terms of sweets... have lots of veggies, chicken, whole wheat pitas or bread if anything (try to restrict breads/carbs though)... white meat is OK, red meat avoid. don't have too much dairy unless low fat, and in moderate amounts. for breakfast if possible, i'd recommend just fruit... or low fat cereal with skim milk or low-fat skim (i.e. around 70-90 calories/serving in terms of milk) - overall for a 3/4 bowl of cereal, that would be around 110-130 calories. Special K is good for this. For dinner, I usually have a low-fat pita with hummus and salad with low-fat dressing (or you can have chicken with salad). I'll also have soup...again, watch the calories, dont have extra fatty soup if there is such a thing (i.e. beef soup lol.) Chicken or vegetable soup is fine. For lunch... salad or smoothie, something light. Maybe a sandwich too... tuna sandwiches are good, i have those often. I hope that helps in terms of diet plan.. exercise is tough but choose an activity and do it! 3x/week, for 30 mins. should be your goal. Follow this and you're guaranteed to lose weight. How much i can't say as i dont know your frame/weight and too many other factors... but sticking to a healthy exercise plan is good. CARDIO is key - try running/walking/bicycling... Lily

04-23-2008, 03:40 PM	#5
danielj Offline Member Join Date: Jan 2005 Gender: Male Age: 24 Posts: 35	The trick to sticking with a new lifestyle (yes, it will need to become a lifestyle and not just a temporary thing until you reach your goal) is to start slowly. If you start out of the gate exercising too hard and are very strict in your diet in the beginning, the odds are you will not stick with it. Start simple. Just start by maybe walking 25 min a day. As far as appetite goes, I can definitely sympathize with you there. I too was always very hungry. I ate a lot of junk food and what I found out was that once I started eating healthier, I felt way more satiated after a meal. Now I by no means have completely cut out junk food. I still have it on occasion, but I treat it as an exception rather than the rule. If what you eat is good 95% of the time, that last 5% isn't going to hurt your progress much...if at all. It's worked well for me. Dropped from 225lbs to 145 over the course of a year.

04-23-2008, 03:42 PM	#6
m12988 Offline Gold Member Join Date: Oct 2007 Posts: 747	Most people who cut their favorite foods out of their diets completely tend to relapse and DON'T stay motivated. The key is to cut back. I love fast food/soda/sweets as much as you, and i still eat them. I just eat them less and do not order much. If i'm gonna go to McDonalds, i'll order my favorite item, but only one favorite item. I love candy too, and i'll still eat it, just less of it. When you start cutting these things out of your diet, you will notice you won't need them as much as you currently do. When i was a kid, i could clean out half a bag of M&Ms (the large bag). Now that i have cut more sweets out of my diet, I notice that when i eat my M&Ms, i feel satisfied after a handful of about 10 Peanut M&Ms. I think you can do this. Besides, watch how much money you save cutting out of fastfood. Sometimes we spend more than we realize on stuff that's not good for us.

04-23-2008, 03:45 PM	#8
jsx730 Offline Silver Member Join Date: Aug 2006 Location: Ohio Gender: Male Age: 23 Posts: 686	I'm like you, I seriously lack motivation. Whats kept me motivated to continue eating healthy? Progress. I've lost 10 pounds in 4 weeks (I was only 163lbs to begin with at 5'8", I don't have much weight to lose, and I have gained alot of muscle.) And it's mostly because of my diet. I only do 2-3 15min workouts a week. Cutting out soda, fast food not only does wonders for your diet, but makes you feel so much better and energetic. I bet that'd help your motivation right there. I don't see it possible to eat $10-15 of fast food more then twice a week and be anywhere near "in-shape". If you serious about it, do this: - Drink lots of water - Get a good amount of protein/fiber - keep your calorie intake between 1200-1600. - do pushups situps in the morning/night, do cardio when able - No fast food, soda, pastries, etc etc The only fast food I've managed to fit into my diet is a burrito bowl from Chipotle, with no cheese or sour cream. Once you lose the weight you can kick your calories back up to around 2000-2400 depending on alot of factors. Then you have a bit more leeway.

04-23-2008, 05:43 PM	#9
mke11077 Offline Bronze Member Join Date: Apr 2008 Location: PA Gender: Male Age: 32 Posts: 92	Avi... Great post!!! Anyone who has exercised for a long time will tell you, the more you do it the more addicted you get. Ask any runner what caused their addiction and I'm sure you'll hear something to do with endorphins. Once the endorphins kick in your hooked, almost like a drug addict, you know what caused your high and you feel like s*** if you don't get it. Sounds crazy but it's true. Start running after work and on the weekends. Set goals for yourself and make sure you attain them. In a few months you'll know what I'm talking about.

04-23-2008, 05:47 PM	#10
Lily04 Offline Join Date: Jun 2004 Posts: 3,875	OK, after reading more replies on this thread, perhaps my suggestions were a bit too drastic. You don't have to cut out fast food completely.. that is usually what they recommend on diets, but for someone with motivation issues it may be tough. So a GRADUAL decrease is likely best for you. A diet should be individualized for every person's needs, etc. (not necessarily wants! :P) so if you feel a need to... have half a bag of M&Ms a day for the first 2 weeks or something, that's fine. As I said, I usually have as a matter of ritual (lol) a hot chocolate per day as I need that sugar boost in the morning. But then I won't have any other chocolate for the rest of the day. There are some exceptions, but if you're dieting you dont want to find yourself in 'exception mode' because then you'll just keep creating excuses for yourself not to quit. Also the thing with cardio - i recommended running/walking. A combination is good. At my peak, I was doing 30 mins. of good jogging a DAY. Now that I have back problems I'm down to like 10 mins. and mostly walking and exercise machines... do what you can. When you feel able, then you can amp. up your routine a bit, over the next few weeks. Maybe in 4-6 weeks you can try running consistently for 10-15 mins. In general, I've heard that running (or activity that's a bit harder) for a shorter period of time is better than long without much cardiovascular activity... i.e. if you walk slowly for 30 mins. it's not gonna do much. Running for 10 mins. is almost better...as I said, I do a mix because I'm not able to run for long due to my back aches.