Although I put a question of where all my extra weight from, I do I fact know exactly where it came from....
It happened gradually (over 9 years)
Swapping the gym for watching a movie with snacks.
Swapping cycling everywhere to using the car.
Changing sit ups/push ups in the morning for an extra 15 mins in bed.
Extra hours at work instead of chilling out with friends.
Moving house and not putting full length mirrors in.
I recently caught myself getting out of breath climbing the stairs but that wasn't enough to make me notice I was now a different person.
Laying in bed, my wife put her hands on my stomach and called it my food baby.
The next day I looked in a mirror and didn't recognise the person looking back at me.
I stood on the scales.... a extra stone a year since we met. That's on me and the choices I've made.
I'm in my thirties and eating myself into an unenviable state. That's on me.
Now it's on me to change.
Simple equation right? Calories in versus calories out.
The battle is on!
Me versus...erm...me!
Here for some back up support for those movements of weakness. And perhaps some way down the line I can be of some motivation to others too.
Written by
ConnerJ
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11 Replies
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Hi and welcome - you've come to the right place for support and with your attitude you will be back exercising eating healthy and losing weight in no time
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Have a look at the NHS 12 week plan, as many people have had success with it. Also use the BMI checker nhs.uk/tools/pages/healthyw... to find your target calories, it's important to eat enough. This was a major turning point for me, realising I could eat anything I wanted as long as the calories are accounted for 😊
Don't forget to take your starting measurements and a 'before' picture, as they can be very motivating on days that the scales refuse to co-operate 😊
To the right of the HOME page (bottom on a mobile), you'll find Events. In there, you'll find links to our daily Weigh-in's (you will choose just one day per week), our Daily Diary, where we post our menu and exercise plans, for accountability, advice and support - which is great to get ideas of what other people are eating and I have to confess to nicking some of their menu's and our “What's happening today” thread, where we pop in for a chat.
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ConnerJ, liked your post, reminded me of....me! Same thing, active physical job turned into less active desk based job, less physical activity, more treats and more of the wrong kinds of foods. Clothes slowly getter tighter and tighter, then one day the penny dropped.
I'm in it for the long haul, I know it took a long time to put on and I'm not going to get rid of it in a month or two. That's what I like about this plan, it's simple, it's just counting the energy you put in vs the energy you burn. It's not rocket science. It's about making healthier lifestyle choices, getting more active, substituting food treats for something else. I've been able to do it for the last 10 weeks, no reason I can't do it for the next 10 months or 10 years.
The weight is coming off slow and steady, roughly 1 1/2 lb a week, it all adds up. Really looking forward to where I am going to be in a years time, one thing for sure is that I will be a shadow of my former self.
Sounds like you've got a lot of determination to see this through, that's good. Be brutally honest with yourself starting out, burn what you want to achieve into your mind, take some pictures, ones where you aren't sucking in your gut, let it all hang out, that's the current you. Like me you won't like them but they will fuel your determination to change when you feel like dropping the plan, and there will be times when you feel like dropping it! Happens to us all.
Look closely at your water intake, I found that half the time I wasn't actually hungry, I was thirsty, I upped my water consumption and that helped with the hunger pangs. Count all the calories, all of them, lots of different ways to do it, some people use spread sheets, I use MyFitnessPal, find whatever works for you and stick with it, build up a routine. I found that after week 7 I was starting to count calories in my head but kept up with the tracking anyway.
Lastly, this is about a healthy lifestyle, I couldn't have stuck with it if it was all about eating nuts and starving myself. I can have a few beers or some fish 'n' chips or a pizza, I just make sure I'm not doing it every day and balance it out with healthier meals.
Good luck on your journey, just pin your ears back and do it.
I agree with these tips! I'd also add: record your food every day. Every single bite. Every single crumb. Nothing omitted. Record it using a calculator to add all up (I use my fitness pal but with caution as you sometimes need to double check calories offered by mfp by googling or checking labels)
If you record every single tiny crumb that passes ur lips ul sée how quickly it all adds up.
Good luck and well done for starting up! Hope to see you in daily diary and in weekly weigh in!
If myfitnesspal becomes a part of your every day and you use it properly and honestly, you'll find your progress easier to predict! And ul see patterns in your good and bad weeks. There's a notes section on my fitness Pal every day. I'm learning to use this. Eg - if I get a migraine I'll note it. If I'm extra hungry or irritable in the evening ill note it. If I found the day super easy I'll note it. Then over time I can look back and see for eg the days I have a very light breakfast I actually don't feel as hungry by lunch. And other useful patterns relating to how i choose my food.
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No weight loss
Back from holiday update and where do I go from here?
Ok so I have reached my goal but now what do I do? Any maintainers out there who could give me some advice please?
How to measure calories burned during exercise?
