The Wake Up Call Came Today

[MildBill]

I have put off going out to buy new clothes for a long time and decided to get out and do some shopping today. I quickly became discouraged when I began looking for things in my size and couldn't find a single thing. Several things came to mind as I browsed the shelves; 1. There are too many people my size in this world. 2. Under-Armour is not a good fashion trend for guys with big bellies. 3. Trying to fit into the next smaller size is not a good weight loss plan. and finally, what the heck am I doing this for?!?! That's when I decided it's time to quit playing around make the change. At that point I left the store and determined not to return until I can fit into those smaller clothes. I've been procrastinating for years and there is no way to get all that time back, but I can do something about it now. I bought my fitbit at Christmas last year and haven't used it once, but it will be part of my life from henceforth. So I now have a written plan of attack and am putting people on notice to keep me accountable. I am hoping to gain some daily motivation from this group through the success stories and lessons learned from other people. If you have any suggesstions or ideas that could help me along the way (especially in the nutrition arena), I'm open to your inputs. I look forward to meeting new people and sharing my story along the way. God Bless you all!

[2badknees · Accepted solution]

I don't know if "congratulations" is the right word, but that is great that you've committed to making a change!  My wake up call was December 2012.  Everyone's path is a little different I imagine, but for me I had to make small changes one at a time.  On the food side I first cut out sodas and "fruit juice" drinks, then I cut out the chocolate snacking at the office, then burgers, etc....on the activity side I started jogging short distances, sneaking in few squats, crunches, push-ups, jumping jacks, etc. whenever I could....and started taking the long route in the office and walking over for a talk instead of making the phone call.  Just remember that it's a long journey, with ups and downs. Don't get discouraged, and don't be afraid to "cheat" A LITTLE once in a while.  I'm 18 months into this and the fitbit has been a great help. Even after I do hit my next goal in 2-3 months, I am sure that won't be the end of the work.  All the best to you!

[MildBill]

Thanks for the words of encouragement.  We are definitely on the same wave length.  I just know I have to "Do Something" and quit being so sedentary.  My first goal on my diet plan is to cut out all the soft drinks.  Good advice on the ideas at work.  I'm going to park a little farther away from the front door at work to get those few extra steps in during the day.  I see your nickname is 2badknees.  What do you do to stay active when your having knee problems?  I have arthritis in both my knees and have used it for an excuse too long, when I know half the battle is just getting the weight off.

[ABanana]

You have taken the first step. I find it helpful to keep a food log of everything you eat. Also, meal planning is important and you also need to have healthy snack choices. I'm trying to lose some weight and I love the log area where I can monitor output and input. I have set my weight goal and am using the log to monitor my progress. I wish I could blink and be at goal, but hey, we all have to work it to get it. 🙂

[charleylouise]

that fact you admit you need to do something is the first step, as for me i had to wait till my knees heal from over use at work i was doing 125 to 150 swuats a day with the work i was doing took over a year to be able to walk more than i mile with out pain. i found using tree oil at night help with the pain and stiftness of my knees. i walk a lot n my job then go walking right after to keep up the workout. also use a smaller plate as a 10 inch lunch plate instead of 12 inch dinner, will help you look like you have a plate full. i swap out one glass a pop with water along the day. I fine by doing that i don't crave the sugar and no headache either. 

[ABanana]

I had orthrascopic surgery for a torn medial meniscus in Jan 2013. I fell when cross country skiing and was a wreck. The weight has been piling up due to inactivity. I the extra weight sure doesn't help the joints. I'll be glad when I drop 20. 

[charleylouise]

sorryto hear that, have you ever tried to do what is called chair exte? can't spell lol it helped me keep some of my weight down while i was taking it easy with my knees. use the strech bands help with strenth also

[ABanana]

I'm all healed up now. I have a bit of arthritis in the right knee. I find squats and side to side slolam movement a bit uncomfortable.

[PBPB]

Cut out as much sugar as possible. Pay attention to how much sugar is in what you are eating. I don't eat anything with more than 12g of sugar. No orange juice etc. I will drink tea without sweetener. passion tee from starbucks. Every once in a while I will eat a desert and cheat but not too often. i find this to be helpful for me. Also, smaller portions. Another thing I do is weigh myself every morning and if I go the wrong direction I make sure I have a diciplined day of food and activities. I have kept the weight off for almost 4 years. Hope that helps.

[StefK]

As already has been said, small changes go a long way! I startede with cutting out all pop and since then I am a water or tea total. Cutting out sugary snacks was the next steps and logging my food honestly and completely on myfitnesspal (a free app) was super helpful.

Re exercises: I had a kneed injury since 2011 and could not walk for over a year. Now I am running...anyhow swimming, biking, rowing (home equipment); elliptical, weight lifting for your upper body, in fact there are tons of exercises you can do. Just google the problem and search for exercises.
Best of luck
Stef.

[Jabrat]

It just takes that one day when you know - you will make the change - to a healthier YOU

[penguinsix]

I actually started my plan exactly a year ago today. Soda was a big part of my diet, with a daily intake of probably 5-6 cans the norm. That went out cold turkey and was replaced by (boring) water, which I am still drinking today. I can't even begin to caluclate the tens of thousands of calories I've saved with that change alone. 

I started slow, primarily with portion size reductions. I didn't even use the Fitbit for the first few months, prefering to work on the kitchen portion of my diet instead of the gym. Later, as my meals became more nutritious and under control, I kicked in the Fitbit for some added help and have it fully integrated with my calorie counter.

One thing that worked for me was an Internet-enabled scale. I used a Withings but there are many choices out there. It doesn't lie when it records the data, and over time you start to notice trends rather than individual measurements, which is what you want to focus on long term. You migth consider Fitbit's scale or others to help you in your quest.

Good luck on the journey ahead. 

[gmurtie]

It's a strange thing with human nature that you have to be ready to make positive changes in your life.  My suggestion to you is to find some simple things you can do to make good changes.  One of the easiest one for me was to start drinking tons of water.  Walking more was another big factor.  Researching better eating and healthier lifestyles also helps keeping me motivated.  The Fitbit products are really good at helping with these changes.  Be patient with yourself.  You didn't get in the shape you're in overnight.  Good luck.

[MildBill]

Thanks to everyone for all the excellent advice!  I'll revisit this post often to review what everyone has said.  God Bless you all!

[SIBOR]

Hey, MildBill, you ve' got all the right advice here already.

I can tell you from my experience of loosing 25 pounds with fitbit One and calories intake counting on my iphone - it's is real.

The thing about starting counting what and how much you eat - you start getting data, and that opens your eyes.

When I first logged in my food and I saw how much sugar I eat - it blew my mind.

Now I still have some sugar, but about 3-4 times less. I also crave it less. Sugar is addictive - the more you have the more you want it. 

One other thing: from my experience, not only matters how much anhd wha you eat, but also WHEN you eat it. Eliminating or minimizing food intake in the evening is very effictive for me.

I can have full breakfast (but preferably not too early, not before 9 AM) and even overeat for breakfast.

I try not to have sugar for breakfast - I noticed sugar in the AM makes you more hungry during the day. 

Ihave lunch with no carbs.

But dinner - go easy if you can, ideally don't eat after 6 (although it's tough, with dinner being a main social meal we have), or at least not after 9 PM.

Good luck!

[2badknees]

For the knees, walking is best for me, but I have to change it up. I was still running up until a few weeks ago, so that has been a tough adjustment.  Ellipticals are good since they are no impact, and any weight lifting you can do. Need to build up some muscle to increase metabolism, but also to support the joints.  If the arthritis will allow, a daily rotation of squats, sit ups/ cruches & push ups (increases the quantity each day) can be a good workout when time is of the essence.

[SunsetRunner]

If you have access to a swimming pool you can do water walking or dog-paddling type swimming.  My wife does a fair number of water-aerobics at the YMCA which she enjoys.  Walking in water, either a pool or at the beach, is probably where I'd start if I had knees that would limit other activities.

[NewDawn]

Wild Bill God is Blessing you!

One day at a time we all fight the battle of will to follow a goal or plan related to everything we do in life. Sounds like you saw the light and hit the wall hard enough to restart and move; congratulations for that. It takes much courage for those of us who seek better health and begin with added pounds and or health issues. Some people are born with that gene that allows them to keep on going and never need the weight loss path. However they have other battles in life to deal with. For us our battles effect our image. Just wait till you go in for new clothes and keep taking in the bigger sizes cause your brain refuses to believe that your body is now smaller... a cool feeling for sure and you will get there. Also for me I did that and then due to illness I had a couple tough years and gained what I lost so now the closet is too small as I gave away all the too big clothes back in 2007. Sometimes we cannot control it all. Do your best one day at a time and God will see you through. I am up to 3k steps a day and hit 5k a few times recently. Must be careful cause if I push too soon... I will relapse. I also became a vegan and love the lifestyle. Have an awesome day! keep on keeping on. xo

[NewDawn]

MildBill ooops I called you WildBill by accident; am only human... sorry.

[teach1996]

The hardest part is beginning! Start with slow changes, otherwise it is too easy to give in. Good luck!