I am 42 years old, 5’ 0”, and I weigh 176 lbs.

I need to make some major lifestyle changes, because as I look at how I am feeling right now, I know for sure that it can be lots better!

I KNOW the right things to do, as far as diet and nutrition, and exercise.  But I’m not doing them. 

I’m trying to figure out what it is that will motivate me.

You’re in the right place for motivation. 

We all know what it takes to lose weight, eat less, exercise more.  If we already know what to do, then why are so many people overweight.  I strongly suggest checking out the 100 days of exercise forum.  It is a place were many people have made a commitment to a diet and exercise program and receive a lot of support from people who are doing the same thing.  What are your goals and what do you really want to achieve by diet and exercise.  That’s where I would recommend that you start.  Once you identify those goals, then we can start to make them real.

Thanks, I’ve looked at the 100 days of exercise, and it does seem interesting. 

You are exactly right about starting with goals and what I want to achieve.  I’ve always just set a weight goal and a date before, and that has never worked because I wasn’t motivated by anything except a demand placed on me.  I need to determine just what it is I am wanting or needing health wise.  I need to find something that will motivate me to eat better, and to be willing to cut back on sweets and sodas. 

Some of the basic goals I have are based on a health screen I recently had:
-My cholesterol is high, and I need to get it down.
-My blood pressure is not high, but it is a bit higher than it used to be.  I don’t want it to get worse.
-I was anemic.

My personal hopes are:
-that I will have more energy
-that I will not be ashamed of how I look, and want to hide my body all the time
-that I won’t have to fear having a heart attack or getting diabetes
-that I will somehow learn how to eat to live, instead of living to eat!  I am an emotional eater.  When I’m stressed I eat, sometimes non-stop, and sometimes even when I’ve eaten to the point of feeling miserable I still keep on going.  I’m tired of being so out of control.
-to be able to bend over to tie my shoes, and not be out of breath
-to be able to sleep deeply instead of always feeling uncomfortable because of all the pressure from the extra weight
-to be able to ride my bike for 5 miles on a wooded path, as I did 10 years ago

Can I learn to want these things more than I want a Diet Pepsi and a Krispy Kreme during my morning break?  Can I learn to want this more than I want to releave my anxiety by munching on a bag of chips and a couple candy bars?  How do I reprogram my desires and my thought patterns?

sadi - 05 April 2007 12:44 AM

My personal hopes are:
-that I will have more energy
-that I will not be ashamed of how I look, and want to hide my body all the time
-that I won’t have to fear having a heart attack or getting diabetes
-that I will somehow learn how to eat to live, instead of living to eat!  I am an emotional eater.  When I’m stressed I eat, sometimes non-stop, and sometimes even when I’ve eaten to the point of feeling miserable I still keep on going.  I’m tired of being so out of control.
-to be able to bend over to tie my shoes, and not be out of breath
-to be able to sleep deeply instead of always feeling uncomfortable because of all the pressure from the extra weight
-to be able to ride my bike for 5 miles on a wooded path, as I did 10 years ago

These all seem pretty motivating to me. Keeping a journal here on a daily basis is a good thing. It keeps you accountable as we all love to read them, and we help motivate you.

sadi -

Can I learn to want these things more than I want a Diet Pepsi and a Krispy Kreme during my morning break?  Can I learn to want this more than I want to releave my anxiety by munching on a bag of chips and a couple candy bars?  How do I reprogram my desires and my thought patterns?

Maybe start with replacing the doughnut with a healthier choice of snack. Often this is just a snack of convenience, and not so much a conscience choice. Make something better for you more convenient, and there ya go. Instead of going cold turkey on the diet pop, start by cutting it down. I still drink it (I love my diet Mt. Dew), but I only have two per day, and mix in a lot of water (and Crystal Light) in between.

Good luck to you!

Hello from a fellow 5’ 0” person. I was at 186 a little over a year ago, that has changed. You can convince yourself to not want that donut, it does no good for you, just empty calories. What you need for your morning snack is something that provides some value to your day. What are your pitfalls? For me, it was if there is food, I will eat it. Why? Feel free to read my journal to learn my history. I have the scary before pictures on my flickr page.

Your goals sound great, but generic. How will you feel inside when you reach your goal? Really feel that, hold it in your mind until you can see it and know it’s real. This may take some time, but its worth it. When it’s so close you believe it, lock that in your mind, and go there every time you doubt your plan. You are worth more than a Krispy Kreme.

Bree

My personal hopes are:
-that I will have more energy
-that I will not be ashamed of how I look, and want to hide my body all the time
-that I won’t have to fear having a heart attack or getting diabetes
-that I will somehow learn how to eat to live, instead of living to eat!  I am an emotional eater.  When I’m stressed I eat, sometimes non-stop, and sometimes even when I’ve eaten to the point of feeling miserable I still keep on going.  I’m tired of being so out of control.
-to be able to bend over to tie my shoes, and not be out of breath
-to be able to sleep deeply instead of always feeling uncomfortable because of all the pressure from the extra weight
-to be able to ride my bike for 5 miles on a wooded path, as I did 10 years ago

You have some great goals, but I would suggest a little rewording.  Scott has been talking a lot about the Secret and NLP in the podcasts and one of the things that he makes a point of saying is that the universe or your subconscious doesn’t get the concept of the negative.  When you say that you don’t want to be ashamed of your body, the first word that jumps out is ashamed.  Try something like I will be proud of my body and will wear great clothes that are flattering. 

You also declared that you are an emotional eater.  Again, remove the focus on what you want to get rid of, and replace it with the focus of how you will be when you succeed.  It’s a very small and subtle thing and it’s a trap that we all fall into.  You said that you want to reprogram your desires and thought patterns - the best place to start is with the words you use.  Say the words that reflect where you want to be.  Say them out loud.  Say them to yourself, to your coworkers and friends and write them here and in your journal.  Ask yourself how you want to feel, and have an inspirational answer.  Visualize yourself riding your bike 5 miles down the path. 

The next time it’s time for a snack, say to yourself and to anyone around that you are choosing to get something healthy instead of chips and candy bars.  You may have to bring snacks to work - break rooms are sadly lacking in healthy choices.  When you start declaring what you will do, the mind will pick up and go right along with you.  You will still have some of your food demons hanging over your shoulder, but eventually you will get them under control, or at least negotiate a truce with them too. 

Best of luck on your journey and I’m looking forward to seeing your progress.

I am another person who was in a similar position seven months ago. (I was 5’11”, 275 pounds.)

It took internal motivation to get me going and I attribute Scott’s podcast and the insight of fellow MTM forum members for keeping me focused and moving. In my mind, there will be a day where you will make the decision that you’ll need to change and you’ll make it happen!! I really think that day will come sooner rather than later if you listen to the podcasts and hear from some of the people on these forums.

The best of luck to you!!

paula9717 - 05 April 2007 02:17 PM

You have some great goals, but I would suggest a little rewording.  Scott has been talking a lot about the Secret and NLP in the podcasts and one of the things that he makes a point of saying is that the universe or your subconscious doesn’t get the concept of the negative.  When you say that you don’t want to be ashamed of your body, the first word that jumps out is ashamed.  Try something like I will be proud of my body and will wear great clothes that are flattering.

I think this has hit on one of my biggest struggles.  It is one thing to say I don’t want to be ashamed of my body.  It is another to say I want to be proud of it, to wear flattering clothes.

The truth is, that concept terrifies me, and that is probably my biggest challenge to weight loss.  Years of abuse has made me afraid of any kind of attention.  It is safer to be overweight. 

Now that I’m seeing the down side to this false sense of protection - the health problems, discomfort, and shame - I’m wanting to change.  But I’m still battling the panic that surfaces at the mere suggestion of being proud of my body, or of being physically attractive.  Any advice?

As far as the other suggestions...I will work on rewriting my goals.  Thanks so much for the input, you all have already been more help than I imagined you would be!

My personal hopes are:

-that I will have more energy.  I look forward to coming home from work and having the energy to clean house, to read, to work on future sermons (I’m also a pastor, in addition to a chemist).
-that I will feel free, able to move comfortably, and not even have to think about the size of my body.  I’ve watched thin women and admired how they seem to move naturally, without self-consciousness.  I want to feel free and comfortable in my body.
-that I won’t have to fear having a heart attack or getting diabetes. 
-that I will learn to eat to nourish my body, and to find more healthy ways to cope with stress. 
-to be able to sleep deeply and comfortably.  This will surely help with the energy level, helping me to accomplish more of my general life goals.
-to be able to ride my bike for 5 miles on a wooded path, as I did 10 years ago.  I found that so refreshing, a time of peace and solitude, a great way for me to connect with nature.  I look forward to feeling strong enough and energetic enough to get up at dawn and go for a ride, smelling the sweet fresh air and calming my spirit.

One of the neatest things I’ve felt since losing the weight is that I can put my arms down and have them not rest on my tummy. Today I was on the treadmill and marvelled at the fact that they didn’t even rub the sides. Not sure why that feels so wonderful, but it does.

What denomination are you?

Bree

I’ve been a Nazarene pastor for 9 years.  Right now I’m pursuing a position in the United Methodist church.

It would be nice not to have my arms resting on my tummy!  It would also feel good not to have my thighs rubbing together.

Ouch!! Thigh burn! I used to have that problem!! I would have to put lotion on my legs before a workout to prevent them from turning red.

I am not quite able to sleep on my back yet… I have been sleeping on my side for about eight years. I keep trying but I end up turning my body. I probably have about 10-15 pounds to go before I am able to comfortably sleep on my back.

Wow… it is remarkable how you appreciate these little changes once you lose weight… and those same things that people who have always been thin take for granted!!

I had to call off shorts because they would ride up when my thighs rubbed. It was awful and embarrassing. I also had to wear bike shorts under skirts to prevent the rub.

Crossing my legs is also so fun now. Couldn’t even do it a year ago, except at the ankles—real dainty. 

I’m Presbyterian now, was raised Lutheran but the only Lutheran church here is tiny and has very little to offer the kids. So I switched. I’m there at least twice a week and they recognize my voice now. Probably due to the northern accent. Amazing things happen when you have a home like that.

Bree

Hi Sadi,

In listening to Scott, you’ve probably heard the word ‘click’.......You have the motivation to do the right things.....and a mindset that is setting you back…

I’d try this:
Like Paula said (I think hat was her).....keep your goals in front of you...make them small at first....

One way to lose weight is to lessen your calorie intake (I don’t really care WHERE the fewer calories come from, just try eating 500 less calories today than you ate yester day)......one way to do that is to KNOW how many you calories you are currently eating.  Log it ......and then just use that as your first goal.....

Working on the issues of your self-esteem will come....and take time, but as you use your internal discipline, you will build that.....

Your on your way....use today as the starting day to hit your short term goals.....

It will be fun to watch your journey along the way!

I didn’t get to the gym today, because I was feeling a bit sore from going every day this week.  I figure a day off is a good idea.

Because it is Good Friday, I fasted until dinner.  It was really hard to not gon on a binge after that.  I’m still fighting that desire but I’m not going to give in.

I went to the gym this morning, and had a pretty good workout.  I pulled my lower back muscles though, and I’m hurting quite a bit.  I will be careful about moving and sleeping for the next few days, and I will esp. be careful if I go to the gym.  There is a lower back extension machine that I was using when I felt something give, so I will be avoiding that for a few days I think.  I usually heal pretty quickly though, so this is just a minor setback.

I weighed myself today, and I’ve lost 1 1/2 lbs already, without even dieting at all.  The only change I’ve made is going to the gym every day but Friday this week.