small changes... slow and steady

[njcarita]

we'll I have tried WW, Atkins , South Beach, deprevation, eating naturally, massive exercize etc thru these past 15 years to loose weight and guess what I'm the heavist I have ever been ( non pregnant)...

so Last month I decided a new tactic........small goal 3 lbs a month by adopting 2 new small changes a month .......... last month was not eating after 7pm( i'm a huge night time snacker) and limiting my self to 2 cups of half decaf coffee a day ( i love coffee with cream and sugar)...... we'll I lost the 3lbs and wwas able to keep to these 2 changes all last month........

so my goal for this month is 3lbs......... by adding exercizin 20 minutes a day and drinking 4 (16oz ) bottles of water a day...... along with my previous changes.....

I figure if I am able to maintain a weigh loss of 3 lbs a month .... thats 36 lbs after a year........ bringing me from 187lbs BMI 28.4 too 151lbs BMI 23.0...

anyone else tying to loose weight by making small doable changes........ maybe we can support each other

[cewait]

You got the deal.... It's all about little lifestyle changes on not getting 'on' something.

As a trainer, can I challenge you a little? If you say no you really won't hurt my feeling as I am really butting in.

Can you set you exercise goal just a little higher? It's OK to start with a 20 minutes a day the first week or so just to get moving. However, in all honesty, it takes 40-60 minutes of good hard aerobic work to affect a change. Going for 20 minutes just starts the body to move into a positive change. Even if you said work you Jan goal up to 30-40 minutes every other day you are keeping the same caloric burn but also opening up your body to a metabolic change.

Oh, you don't say it, but lose the cream and sugar from your java. One this month and one the next. Sorry empty calories.

Thanks for letting me butt in. I hope that you consider this. It is a great little secret that the USDA missed when they said exercis 20 minutes a day.

[ADDED] - consider logging what you eat. You need to measure and log everything that goes in. This is a great little step that is free and is very eye opening.

[njcarita]

You got the deal.... It's all about little lifestyle changes on not getting 'on' something.

As a trainer, can I challenge you a little? If you say no you really won't hurt my feeling as I am really butting in.

Can you set you exercise goal just a little higher? It's OK to start with a 20 minutes a day the first week or so just to get moving. However, in all honesty, it takes 40-60 minutes of good hard aerobic work to affect a change. Going for 20 minutes just starts the body to move into a positive change. Even if you said work you Jan goal up to 30-40 minutes every other day you are keeping the same caloric burn but also opening up your body to a metabolic change.

Oh, you don't say it, but lose the cream and sugar from your java. One this month and one the next. Sorry empty calories.

Thanks for letting me butt in. I hope that you consider this. It is a great little secret that the USDA missed when they said exercis 20 minutes a day.

[ADDED] - consider logging what you eat. You need to measure and log everything that goes in. This is a great little step that is free and is very eye opening.

feel free to "butt In" all you want........... thats why I posted.........

as to the 20 minutes exercize a day... that's a minimum goal......today I went 35min on the treadmill............ I have to really watch how much I exercize I have CFS( Chronic Fatigue) and Mitral Valve and irregular heartbeats..... and exercize can really wipe me out to where I am literaly so exhausted I end up in bed ...... and having been a couch potato for most of my 45 years ..... I don't want to throw my body into shock............

as to the coffee... I use non dairy flavored creamer........ approx 70 calories a cup of coffee...............just can't drink my coffee black or without sugar......... I can drink herbal teas without cream or sugar , maybe that can be one of my changes for Feb.......replace one of my cups of coffee with an herbal ......

and as to writing everything down......I've tried that in the past..... and its really something I don't want to do again..........I want to make this as least intrusive as possible.......
It took me 15 years for the wait to creep on.....to go from a size 6 ( 135 lbs) to size 14 ( 187 Lbs)..... I want to try the "slow and easy" approach this time...............

[cewait]

and as to writing everything down......I've tried that in the past..... and its really something I don't want to do again..........I want to make this as least intrusive as possible....... ..

I thought that too 100 pounds ago. All it takes is 1-3 weeks of data and you begin to see where the next tuning should come from.

Just an idea.

Good luck and keep moving in a positive direction!

[njcarita]

I thought that too 100 pounds ago. All it takes is 1-3 weeks of data and you begin to see where the next tuning should come from.

Just an idea.

Good luck and keep moving in a positive direction!


wow 100 lbs......... amazing............ maybe I will start a journal ...........

[cclovesdis]

Never tried this approach, but now that I just finished my 2nd chocolate binge of the day, I think it's time I started. So, my goal for the rest of the month is to give up chocolate. Happy New Year! Here's to weight loss and goal achievement! Off to go try out the Biggest Loser Wii Game! Do keep us (ok, me) updated!

[njcarita]

Never tried this approach, but now that I just finished my 2nd chocolate binge of the day, I think it's time I started. So, my goal for the rest of the month is to give up chocolate. Happy New Year! Here's to weight loss and goal achievement! Off to go try out the Biggest Loser Wii Game! Do keep us (ok, me) updated!

How is the Biggest Loser Wii Game???? I'm thinking of buying it , since my kids don't use the wii at all, just collecting dust...........
and so far so good with this months goals............

[cclovesdis]

njcarita-What I've done of the BL Wii game is great. Looking forward to getting in another workout soon. I've been focusing on doing the 30-Day Shred now, but am planning a BL workout for tomorrow.

[Tiger Lily 03]

Since you've tried before, I'm going to give you something different. Try to think healthy choices. Seems like a lot of what you were doing before was thinking in terms of the "D" word. Look at it as treating yourself to a healthier you.

There is no way around it. You will have to figure out better portions and healthy choices, but you can do this. I like the idea of aiming for eating six times versus 3 meals. Keep in mind though that the calories (fuel) has to be less than the calories you burn in order to lose some pounds.

I am so proud of you for not giving up and working at it. Make this year your Year! Sending lots of PD for you.

[ohMom]

.....lose the cream and sugar from your java. One this month and one the next. Sorry empty calories.

:bitelip::faint:

say it isn't sooo...............

I got the Wii BL game and LOVE it! i also have Jillian 2008 and was very disappointed in it. It would be for someone starting out maybe.

njcarita - you have it on the money! :cool2: your attitude is fantastic!

[heatherlynn444]

I am all about small goals! I also agree if you try to change too much you want make it a lifestyle change and really stick with it. I too need to get back on track...specifically drinking more water and not eating late at night as well. good luck, I think your goals are great! Make them habits and that will be awesome!

[wezee]

Great plan......great goals...good luck. I agree that keeping your goals small and simple at first will help you be successful. I am a coffee drinker...so I feel your pain. I do believe everyone needs small treats to look forward to each day and if coffee is your treat...so be it.
When I first started to put together an exercise routine, I started at 10min. a day. Even now, I try to get in 30 min every other day. At first I actually gained a couple of pounds, but I lost 2 1/2 in. in my waist in the first 3 wks.
I am not a big believer in massive daily exercise. Like I tell people....I'm doing this to loose a few pounds and become more fit. I'm not planning on running a marathon or body building competition.
One of the girls I work with exercises a total of at least 2 1/2 hrs. a day. She even says she has kind of built up to a point of obsession. At least, I must admit, she can eat about anything she wants without being concerned with weight gain. But, I'm too old for that and I don't have enough hours in the day.
Keep up the good work and let us know your progress. :thumbsup2

[njcarita]

so far the only goal I'm having trouble fullfilling is the 4 bottles of water a day..........I've managed 3-3 1/2 on most days...........rarely 4...........
the not eating after 7....... exercizing everyday 20minutes( missed 2 days cause i was sick) and the max 2 cups of coffee have been totally doable.....

[njcarita]

well i only lost a pound this month.... bringing me to a total of 4 lbs in 2 months........... i did not stick to my 2 new goals last month... so I'm going to recommit to them this month...

Feb goals: min of 20 minutes exercize a day and 4 bottles of water

continue previous habits: no eating after 7pm and only 2 cups of coffee a day....

Here goes.....................

[3TinksAndAnEeyore]

Can't wait to hear back mid-month or the beginning of March on how you're doing! I'm also trying to re-committ to drinking my water (goal 8 - 8oz. glasses/day). My journaling is one of the best new habits I've gotten into.

[lattemomof3]

Love this approach! Mind if I jump on board with you? My goals for the rest of Feb. are to exercize for 30 min. Monday through Friday, and to eat ONE reasonably portioned healthy afternoon snack (in lieu of the grazing-all-afternoon I've been doing). We can do it! I think you are on track to keep a little of your coffee w/ cream & sugar - it is completely giving up things you love that can make you give up. Europeans have a few cafe's w/ real cream daily.:thumbsup2

[njcarita]

we'll figure I'd update.... well after 4 months I've GAINED 3 lbs..... so I guess this approach did not work for me..... I was really good for a while but it was hard for me to sty motivated.......

I will now try the traditional way..... journalling all i eat( trying to keep at 1200 calories)...... exercizing everyday( plan to walk 3 miles a day)..... and keeping track of weight....

so here I am starting off at 190 lbs BMI= 28.1
this is the heaviest i have ever been!!!!!!!!!!!!!!!!!!!!! even during pregnacy I do not remember hitting the 190 mark.... If I did it wasn't till I was ready to pop

[stego]

read your first post thoroughly. The number one thing I have learned for success is daily accountability. (the first A). It's not what you want to hear. You will have to come to terms with this: do I want to do the work to get a different result?

As a lifetime member at ww, I was recently in a meeting. A lady leaned over to me and said aren't you the guy who lost xxx years ago? You're the only one I remember coming from years ago.

She's right. I have to go for the rest of my life. I got away from the idea that that was a bad thing.

As far as my daily journal...guess what? It's been SOOO...good to me. It's my friend; and has become my foundation. I have tough days/hard days but I can always count on my friend to be there. That's why last year because I love myself so much I decided to give myself the gift of freedom: to weigh UNDER my goal weight all year long.

I can't tell you how freeing that was.

You've set yourself up to fail in your OP. Setting a goal of 3 lbs. a month is a recipe for failure.

Since I lost the weight 5 years ago my life is no longer about losing weight. Not for a long time. I've moved on with my life.

Another important thing I can pass on to you is that eating is not an event. I'd say about 99% of the time in ww meetings they talk about eating. I've done all that. I know what I'm doing. I go to meetings because I need to be there and be present. Maybe once or twice a year the leader calls on me: she has many peeps to choose from.

For me, food is fuel. What I fuel my engine with is vital. I can't run with the big dogs if I'm loading up on the wrong kind of fuel in the wrong amounts.

I don't have to get up everyday and slay the dragon. The second A is for attitude and I had to pay my dues for quite some time before I was ready.

[lisah0711]

we'll figure I'd update.... well after 4 months I've GAINED 3 lbs..... so I guess this approach did not work for me..... I was really good for a while but it was hard for me to sty motivated.......

I will now try the traditional way..... journalling all i eat( trying to keep at 1200 calories)...... exercizing everyday( plan to walk 3 miles a day)..... and keeping track of weight....

so here I am starting off at 190 lbs BMI= 28.1
this is the heaviest i have ever been!!!!!!!!!!!!!!!!!!!!! even during pregnacy I do not remember hitting the 190 mark.... If I did it wasn't till I was ready to pop

Hello! There are 2 1/2 weeks left of the spring BL challenge and the summer chanlenge starts 5/28 if you are interested. It's never too late to join a BL challenge! :flower3:

Good luck on your journey to good health!

[njcarita]

thanks for replies and suggestions.......
I guess its time to get serious about being "healthy" and make this my number one priority.....
It time to face reality and realize I'm not the skinny person I picture in my mind....Its not till I see myself in a picture that I realize what I've let myself turn into....

I have to stop blaming having 3 kids as a reason for being overweight.....
I was skinny till I got pregnant with my first ( almost 15 years ago)( 5'9' and 135 lbs )... but enough is enough....but my youngest in 8...... and am still overweight...

[njcarita]

Hello! There are 2 1/2 weeks left of the spring BL challenge and the summer chanlenge starts 5/28 if you are interested. It's never too late to join a BL challenge! :flower3:

Good luck on your journey to good health!


thanks... I'll join the summer challange...

[NeverlandClub23]

It honestly is about the small steps. At my heaviest I was 175 lbs. (November 2005, I'm 5'4") and miserable. Food was my comfort and TV was my friend. I decided in December of 2005 that I was going to lose 2 lbs. I didn't really change what I ate, I just started walking about 30 minutes every day. If I got upset or bored, I had to wait 30 minutes before I ate anything or I'd let myself eat all the pickles I wanted :). That 2 lbs. came and went and in January I set the goal of 2 more lbs. and I was going to drink 2 bottles of water every day. It took a couple of years doing this (and I'm still a work in progress ;) ) but I'm now 135 lbs., NEVER emotionally eat and I've pretty much lost all desire for "junk" food (reading labels and good books on how the chemicals in the crap we're eating is effecting our bodies will do that).

I love how I feel now and it all started with little steps. I actually crave things like ripe blueberries or roasted broccoli like I used to crave cake, ice cream, etc. I drink a lot more water than I used to (still working on that... ;) ). And now I watch about 2 hours of TV a month!

I'm not a "moderation" type of person though so I can never just have "1 or 2 cookies" and I'm ok with that. Really, what's the point anyways? So my tastebuds can have 30 seconds of joy?

Also another BIG boost to my weightloss was not focusing on weightloss. I found an activity I loved (at first kayaking, then pilates, now running) and just made it about enjoying the activity and getting better at it. It was never "I guess I need to go do about an hour of kayaking today to get some exercise" it was always "I can't wait to go kayaking, I'm going to take pictures and see how fast I can paddle across the lake, etc.". Or after work I started going for a walk with my Mom for about 3 miles. I don't even consider it exercise because it's so nice to walk with her and talk and relax from the day.

Good luck OP and everyone who wants to change their lives. Little changes really DO add up! :goodvibes

[lisah0711]

thanks... I'll join the summer challange...

Great! I'll be posting the thread at the end of next week. There is planning poll going now if you want to check it out. I'll look forward to seeing you! :goodvibes

You can do this! :flower3:

[njcarita]

we'll I weighed in this morning and weighed in at 186..... loosing 4 lbs this week.....:banana:

really tried to concentrate on eating natural foods and walked every day this week except for yesterday....

[OKWAnneMarie]

we'll I weighed in this morning and weighed in at 186..... loosing 4 lbs this week.....:banana:

really tried to concentrate on eating natural foods and walked every day this week except for yesterday....


Keep up the good work!