I've posted here before, but mostly I lurk and read the posts on the board. I enjoy hearing everyone's opinions and I admire all of you for the journey you are on.
I've mentioned in previous posts about extreme stress from work, working crazy hours, not having enough time, etc. That really weighed me down (literally and figuratively).
The good news is that I finally got up the courage to quit the job I'd been in for almost seven years. I've begun a new job in a new office. I work with new (great) people and finally I'm beginning to feel more like myself than I have in years. I'm not chained to one place all day and I've realized that running around all over the place makes me feel much better.
I realized the other day that over the course of the last few years I've lost a part of myself. I want to find that person again. It is amazing what a difference a change of situation can make on the other facets of your life.
All that to say, I also realized that if I'm being truthful with myself then I know that I have never truly tried to lose the weight. I'll go through periods of exercise or watching what I eat....but I have never really TRIED. That's what I want to do now.
So, for all of you out there who are already on this journey: What are your top three tips for getting started? Or, throw in any helpful advice for me. I appreciate your help and inspiration!
Max
"Courage...doesn't always roar. Sometimes courage is the quiet voice at the end of the day saying, I will try again tomorrow."
Posts: 84 | Location: Georgia | Registered: March 17, 2004
Goals: 1. Stop thinking like a chronic dieter and start living to inspire. 2. HALT (hungry, anxious, lonely, tired) I will stop and tune in with myself should I experience these things, and respond with something healthy. 3. One word 2008: courage 4. Eat slow and mindfully.
The weekend was nice. I thought about the goals I want to set for myself and I settled on a few. 1) Do some sort of physical exercise everyday; 2) eat some sort of fresh produce everyday; 3) keep a journal of feelings and food. I figured I would start off slow this time.
Max
"Courage...doesn't always roar. Sometimes courage is the quiet voice at the end of the day saying, I will try again tomorrow."
Posts: 84 | Location: Georgia | Registered: March 17, 2004
Great ideas! Thank you so much for all of your feedback. I love the idea of the 5-point plan and I'm going to sit down this evening and list out some goals for myself. I've printed off all the posts and will continue to use them for inspiration. You all are fabulous!
Max
"Courage...doesn't always roar. Sometimes courage is the quiet voice at the end of the day saying, I will try again tomorrow."
Posts: 84 | Location: Georgia | Registered: March 17, 2004
Max, Welcome back and glad to see you posting here.
I can totally relate to the job thing-although I am still in a job that i hate, i can see the light at the end of the tunnel, and, your post has inspired me to look further into changing careers. It is amazing how a job can cause us to lose sight of not only ourselves but our whole lives.
I can only second what everyone has said here.
I am still a big believer(though I don't practice what I preach, LOL), in baby steps. That is the foundation of what I learned from KD, and from the people here.
Best of luck to you and hope to see you around here more often!!
Jill
Summer Challenge Goals: 1) Walk 30 minutes a day, 5 days a week 2) Plan weekly menus
Hey Max! Glad to see your post. I love those times in life where changes inspire movement in other areas. So energizing! I think that you have stumbled on the one thing that a lot of weight loss/health eating plans are missing...the right time in your life!
Ok, my first tip is how I started and it is straight out of KD's mouth. I saw her show on a Sunday morning when I was visiting friends and that particular show she was talking about a 5 point plan that I used at the beginning of my journey and it worked really, really well. I started that day and haven't looked back. Give yourself 1 point for completing each of the following each day (5 points/day):
1. Make one good, better, best choice (only one is all it takes) 2. Drink 8 cups of water per day (or if you are no where near that, pick a number of cups that are doable and an increase over what you do now) 3. Do 15 min of exercise (any exercise counts...I chose walking and really advocate for it because it is almost completely excuse proof). 4. Accountability (Record your food in some fashion. I personally used the 'What's for Dinner' thread here on the board or you can keep a journal or you can be accountable to someone else. Fitday is a good tool Whatever works for you.) 5. Take 15 min for yourself
I had a goal of so many points in a week and if I met those points, I got some sort of non-food reward. As time went on, I would modify these 5 points to stuff that was a challenge as I mastered some of the others but this was the foundation of my initial success for several months.
My second tip is to get a pedometer. I started that looong before I came to KD and this board. I participated in a work program that encouraged us to increase steps by 10% each week. I think the thing that helped me the most there was that EVERYTHING counted. I had in my head that the only exercise that 'counted' was at a gym getting very sweaty and taking lots of time. I wasn't going to get that done so this was very empowering to just take a set of stairs or park further away. The other thing I learned (probably again...I'm sure some science teacher tried to teach it to me) is that you burn the same calories when you cover the same distance no matter how fast you do it. I always thought I had to RUN to burn more calories...not true...just spend more time. I have lost 30+ lbs without a visit to a gym or running. I might not get the same level of cardio benefit and someday might want to do something more vigorous or whatever but for sheer calorie burning...walking is perfect!
My third tip is come here, on a regular schedule, and post, post, post. Post your thoughts, your questions, your experiences, your frustrations, answer the homework...talk it through with us. This group has a depth of knowledge and I can't imagine there's much you will go through that one or more of hasn't already muddled our way through and it just helps you stay focused on this journey. Life outside of this board is not particularly well suited for success in healthy living so this is one safe haven to come to and figure it out!
thank you for honesty and for inspiring me and i am sure, others. i second everything D in St Pete said. she has very sound advice. We are here for you. Don't forget that. What you did took real courage--give yourself credit and keep moving forward. Keep yourself in motion, girl!
Goals: 1. Stop thinking like a chronic dieter and start living to inspire. 2. HALT (hungry, anxious, lonely, tired) I will stop and tune in with myself should I experience these things, and respond with something healthy. 3. One word 2008: courage 4. Eat slow and mindfully.
Welcome(ish)! I changed jobs about a year and a half ago, and it's made a huge difference in my life. I don't dread getting out of bed in the morning, I don't sit at my desk all day and think each minute is longer than the last...it's wonderful and so freeing Hooray for you!
My three tips would be.... 1) Pick a short-term, do-able goal, like: Drink 4 glasses of water a day; Exercise a minimum of 10 minutes, twice a week; Limit dessert to one meal a day; Measure all salad dressings. Something you can DO, and that seems easy. Then build on that success. Congratulate yourself (that's from the Beck book) every time you meet that goal. Take a look through the Baby Steps thread that's pinned at the top of the forum for lots of ideas.
2) Journal your food. Learn the amounts you eat. Weigh, measure, and double-check. Use your journal to see where you can make improvements, and then do it.
3) Find a program and learn about it. Denise and Lori have a great thread about the DASH diet; many people have had success with Weight Watchers; still others use the Pyramid to plan their food; one of my friends used Jenny Craig with great success, and has kept the weight off for almost 10 years. You don't have to join, but know your options. Know that there is help out there for nearly every price range and time constraint. If you decide the Food Pyramid is what you want to do, then know it, inside and out. Experiment with it, ask questions about it, and be your own activist to get the most out of it that you can.
I'd also (at this point) highly recommend learning to cook/eat at home. If you do a lot of take-out or drive-thru, I think it'll be a lot harder. One woman in a WW session I was in told how she hated to cook. So she bought Lean Cuisines, Weight Watchers meals, etc, and cooked them in the oven for dinner every night. The bonus? She used the 25-40 minutes they take in the oven to walk around the neighborhood.
It's much easier to control your portions and the ingredients when YOU are the one making the food. Heck, bagged salad and store-bought rotisserie chicken is a good meal, and one that you can control. It doesn't have to be a gourmet meal every night. Find cookbooks that have recipes you'll actually make in them.
Also...several of us are having some great luck with the Beck book. I highly recommend it, but it's a personal thing. You can read the thread about it to see how it's set up and what's working for those of us who use it.
Oh! Does your new employer have bonus health benefits? My boyfriend's company pays up to $50/month for health club memberships. My company sponsors a lot of teams for local walks and 5ks. Some companies are beginning to let employees use gym time as "clocked in" time. Check into those things and take advantages of them!
Challenge Goals: *10 minutes of unplanned exercise five times a week *Gym time twice a week *Socialize at least once every two weeks.
So glad to hear that you are in a new job and finding the joy in life again. You sound just great in your post!
My getting started tips would be: 1. start keeping a food journal 2. weigh and measure high calorie items 3. start moving even it's walking in place in front of your tv - whatever it takes to get in some more activity.
Out of our beliefs are born deeds; out of our deeds we form habits; out of our habits grows our character; and on our character we build our destiny.
Max, welcome back or should I say out of the shadows. I admire the courage you have to take control of your life and know that it's not always easy to do that. My three ideas would be: 1. A good physical, find out what's working right, and if there is anything that isn't working right. 2. Find an exercise program that will work with you, one that you LIKE or LOVE. That Liking and Loving will make the difference between quitting right away or when it gets tough. 3. Start tracking what you eat, when you eat. If it goes in your mouth, write it down. Healthy or unhealthy, just to see what your patterns are so that you can then see on paper where you need to cut down. Do it for a week or two. AND if you can get your doc to sign you up to see a nutritionist, she/he can help you with setting up an eating plan that will allow you to eat well, healthy, and enjoyably. I'm adding a fourth, cause I tend to be windy....get one of KD's books, the first would be the best for starting out...and you'll have easy recipes, motivation, and support to help you along the first weeks. AND of course, come here often....
Summer Challenge Goals:
1. Get out of the house and in the pool four days a week. 2. Schedule meals a week at a time. 3. five fruits and vegetables a day, along with water.
Posts: 3437 | Location: Central USA | Registered: March 11, 2004
