One number can either motivate me or sink me further into self-destruction. 300 pounds. A few words come to mind when I look down at the scale and see it. But one word, in particular, hits me like a wave in the ocean that just overtakes and knocks me right on my ass when I see that number.
You're not just making a decision, you've initiated an actual, achievable plan for success.
A few thoughts (maybe they help, maybe not - we're all different) -
Look at the scale each day as a competition with yourself when you were at a healthier weight. Set achievable weekly goals like "I want to get under 300 this week", and after you do, "I want to get to 296 this week". Large numbers seem insurmountable, and that affects motivation - "Not having this cake won't make a dent in the 70 pounds I want to lose, so why not eat it?". But when you're only a couple of pounds away from your shorter term goal, you think "I'm almost there, I'm not gonna screw this up now".
Find your competitive mode. A few of my friends and I did a weight loss competition a while back. We were all in the habit of getting together for beers and burgers and the like, and dieting was impossible as it would disinclude me from my social activities. We all decided to weigh in one day, put $100 each in a pool, and decided that after 8 weeks whoever lost the highest percentage of their starting weight would take the pot (we used percentage instead of actual weight to keep it balanced). More than the money, it kept us focused on a friendly competition as to who had willpower and who was slacking off, and every single one of us lost substantial weight (it also kept us communicating while out of the bars).
People also often talk about "treating yourself" (like allowing yourself "an ice cream cone at the boardwalk or a hot dog at a Phillies game"). While that might be psychologically soothing, there is something else we need to realize - taste preferences are as habitual as any other activity. It is said that it takes about 3-4 weeks to form a habit, and that's generally true. I was addicted to things like Big Macs and Coca Cola, and craved them like crazy at the start of our competition. But I found no great desire to eat fast food anymore after 8 weeks. And I had switched to Diet Coke (I'm aware that diet sodas have their own negative effects on weight loss and health, but I wasn't aware then). Regardless, afterwards I tried a Coke, and it then tasted too sweet - I had literally changed my taste receptors. I never went back.
The biggest culprits are alcohol and nighttime snacking, traps I've fallen back into.
Also, don't be discouraged by fluctuations. Everybody's different. Sometimes we will lose 1-2 pounds a day for 4 days straight, other times we'll stagnate at the same weight for days while doing and eating the same things. Your body chemistry is always making adjustments as you go, so stay the course regardless.
It's true when you say "sitting down at night is more satisfying and relaxing when you can look around the house, the yard, and your bank account and things are in order". Best of luck to you, sir.
I get this. Similar struggles. Diets don’t work, having decent food in the house does. Deprivation doesn’t work, and allowing occasional treats is necessary to a full life. A fitness habit you don’t think twice about helps - I hope you build that pool visit into your day!
The biggest thing for me is controlling what kind of food I have in the house. Even if I do fall off and have an extra snack, at least it will be a whole food that isn't filled with sugars and preservatives.
There are a lot of us struggling with weight loss. It's good to know we aren't going through this alone. I'll be posting updates on my substack with how my weight loss journey is going. Hopefully we'll talk again!
Thank you so much for the kind words and encouragement.
Writing has been therapeutic in a way, as it's provided me an outlet to express my feelings instead of finding comfort in things like food.
A lot if what you shared resonates with me, as I have gone through periods when I haven't liked myself and should show more compassion. I will be sure to work on how I see myself and be cognizant of when I need to give myself a break here and there.
Great start, Jim.
You're not just making a decision, you've initiated an actual, achievable plan for success.
A few thoughts (maybe they help, maybe not - we're all different) -
Look at the scale each day as a competition with yourself when you were at a healthier weight. Set achievable weekly goals like "I want to get under 300 this week", and after you do, "I want to get to 296 this week". Large numbers seem insurmountable, and that affects motivation - "Not having this cake won't make a dent in the 70 pounds I want to lose, so why not eat it?". But when you're only a couple of pounds away from your shorter term goal, you think "I'm almost there, I'm not gonna screw this up now".
Find your competitive mode. A few of my friends and I did a weight loss competition a while back. We were all in the habit of getting together for beers and burgers and the like, and dieting was impossible as it would disinclude me from my social activities. We all decided to weigh in one day, put $100 each in a pool, and decided that after 8 weeks whoever lost the highest percentage of their starting weight would take the pot (we used percentage instead of actual weight to keep it balanced). More than the money, it kept us focused on a friendly competition as to who had willpower and who was slacking off, and every single one of us lost substantial weight (it also kept us communicating while out of the bars).
People also often talk about "treating yourself" (like allowing yourself "an ice cream cone at the boardwalk or a hot dog at a Phillies game"). While that might be psychologically soothing, there is something else we need to realize - taste preferences are as habitual as any other activity. It is said that it takes about 3-4 weeks to form a habit, and that's generally true. I was addicted to things like Big Macs and Coca Cola, and craved them like crazy at the start of our competition. But I found no great desire to eat fast food anymore after 8 weeks. And I had switched to Diet Coke (I'm aware that diet sodas have their own negative effects on weight loss and health, but I wasn't aware then). Regardless, afterwards I tried a Coke, and it then tasted too sweet - I had literally changed my taste receptors. I never went back.
The biggest culprits are alcohol and nighttime snacking, traps I've fallen back into.
Also, don't be discouraged by fluctuations. Everybody's different. Sometimes we will lose 1-2 pounds a day for 4 days straight, other times we'll stagnate at the same weight for days while doing and eating the same things. Your body chemistry is always making adjustments as you go, so stay the course regardless.
It's true when you say "sitting down at night is more satisfying and relaxing when you can look around the house, the yard, and your bank account and things are in order". Best of luck to you, sir.
ZL
These are great tips. I certainly look to work them in as I move forward. I appreciate the feedback!
I get this. Similar struggles. Diets don’t work, having decent food in the house does. Deprivation doesn’t work, and allowing occasional treats is necessary to a full life. A fitness habit you don’t think twice about helps - I hope you build that pool visit into your day!
The biggest thing for me is controlling what kind of food I have in the house. Even if I do fall off and have an extra snack, at least it will be a whole food that isn't filled with sugars and preservatives.
I appreciate the feedback!
I know just how you feel.
There are a lot of us struggling with weight loss. It's good to know we aren't going through this alone. I'll be posting updates on my substack with how my weight loss journey is going. Hopefully we'll talk again!
Thanks for the feedback!
Thank you so much for the kind words and encouragement.
Writing has been therapeutic in a way, as it's provided me an outlet to express my feelings instead of finding comfort in things like food.
A lot if what you shared resonates with me, as I have gone through periods when I haven't liked myself and should show more compassion. I will be sure to work on how I see myself and be cognizant of when I need to give myself a break here and there.
Thanks!