How do you stay motivated while on a weight loss diet?

[sonofhud]

I'm probably like most Americans out there who know they need to lose weight and try to do something about it and then get burnt out 4 months into their program. So ill go a while and then be off a while. I'm trying to take it slow like everyone tells me, but its hard to do that and not see any noticible results.

 

Nutrition is my main downfall I think. I have no problem doing cardio and strength training regularly, but what to eat? How to stay away from junk food.

[VASH THE STAMPEDE]

Ah the pinnacle of evil. JUNK food is also my weakness.

Theres no way I could stay away from it ,so when I workout I usally go past my limits.

I guess if I really wanted to try its all about your attitude towards you goal and how determine you are to reach that goal.

You could try the slim fast candy bars but be warned

[Tony T]

It only takes a week or so of using true will power. Once you get used to staying away from high carbs, deserts, etc., it's not really a problem anymore. Same goes for eating smaller portions. It is important to give yourself a small treat now and then, such as a scoop of sherbert or some other snack you like. Just watch the portion and don't do it too often. It's all a matter of getting used to it. Once you've weaned yourself off of sugar (a highly addictive substance) or even salt (also addictive) you won't have the cravings. Eat so you aren't hungry. Eat as many veggies as you like, eat fish, chicken or lean meat in small portions, and eat when you're hungry...just as long as you don't overdo it. Watch those portion sizes. Americans have been brainwashed into thinking more is better...and that just ain't the way it is. Look at the people around you...and look at how large most of the people are who "biggie size" their burger order.

 

Oh, did I forget to say, pretend every fast food place in the world will blow up in ten seconds. Don't even go in the door unless you're wanting a salad and water. No sugar filled sodas, NO FRIES, no crap!!! Remember, it just takes a week or so and you won't miss the terrible way you used to eat. And stick to it....forever. Once you see those pounds melting away, you will be motivated, I promise.

 

Don't forget to get into some sort of exercise regimen, at least four times a week. If you're really lazy, take brisk walks until you loosen up!

[sonofhud]

Yes, I have all ready eliminated soda from my diet. So when you go out to eat for a date or whatever, what do you order? I know it depends on the restaurant of course, but should I try to eat chicken instead of steak or does it really matter if its just a one time thing during the week.

[yes]

My philosophy is that when you're eating out (if it's once a week or so), just order whatever you feel like. Don't eat more once you're full, but eat whatever the hell you like.

 

At home, - don't even buy junk food. Make sure everything in your fridge/cupboards is good food. You'll get used to it before you know it!

 

I personally never eat junk food, except for my weekly treat in the middle of a 3-hour night lecture.

 

good luck,

-yes

[hoopsy32]

I stay motivated because I hope that I will once again be happy with myself and my body and hopefully will get back to the weight I was in high school. Plus one of the sergeants in my platoon pissed me off a couple of months ago because I couldn't pick him up during a fireman's carry relay, and he said it was ok because females are naturally not as strong as guys are... that pissed me off so much that I decided I'm going to pick his ass up (someday lol). I told him that this weekend and he said he was sorry that he upset me and I told him it didn't upset me but it pissed me off and motivated me to work out after class. Plus I hope that it will help my relationship with my boyfriend... he's a bit on the superficial side. I know thats horrible and what not, but when we got together, I was a really good looking gal, and I want that back... so there you have it. My reasons for staying motivated all in a nut shell

[moimeme]

Clothes.

 

I have stuff I like to wear. I refuse to buy new clothes if I gain weight; I just pare down until the clothes fit again. I'm back into the kickass jeans; when they fit, life is good. They fit just fine now and I plan to keep it this way. Bonus is I can buy new clothes IF I get back to the right size. Tried on a catsuit in a shop a while ago. Opinion of twentyish male sales clerk across the room: 'Wow'

 

It also helps to have some sort of physical activity you enjoy doing. I'm a dancer and you just can't dance as well when you have excess weight in spots. As for eating, I avoid saturated fats and foods that are extremely high in calories but otherwise I eat what I want. It just happens that I want things like vegies and stuff cooked in olive oil if any oil and tasty, light foods. Once you get away from fat-laden foods it becomes unpleasant to eat them. I don't buy the no-carb diet stuff, but then again a couple of doctors have theorized that some people are 'addicted' to carbs so I suppose it could be vaid for them. Once every month or so I'll have a small burger and fries, but I think it's really the salt I crave more than anything.

 

I eat only if I'm hungry and quit when I'm full. The exception is if I am going to go out and am not hungry before I go; I try to eat something nutritious because I know I'll get hungry while I'm out. Power bars are great for stopgap meals; they don't have tons of calories and they have a lot of nutrients to keep you going.

 

If you're at a restaurant, worry about portions. Have steak, but not the 86-ounce one LOL. Go for the smallest one. If you want pasta, get a half-order - usually those are enough to feed a small family as they are. Deep-fried foods are really the worst in terms of calories; fat is full of 'em.

 

Check out Dr. Shapiro's Picture Perfect diet books. He shows you how much food you can eat and still lose weight; it's all a matter of finding lighter substitutes for food you like - even chocolate

[Ryan]

Motivation comes from results; results come from a proper approach.

 

Are you really keeping close track of your caloric intake? Are you engaging in PROPER strength training? Those two are the elements for efficient and effective fat loss. The secondary aspect is having an active lifestyle....go do things you enjoy. "Cardio" is an inherent waste of time and can often be detrimental to fat loss. Your purpose is to engage in recreational activity that need not be structured or consistent. Proper strength training is *THE* exercise program and it MUST be structured, yet it does not require a huge time investment (if you're spending more than an hour or two a week in the gym, you're wasting time).

 

4 months (the so-called burnout period) is sufficient time to see significant fat loss. For a young male who is a new trainee, it is quite feasible to drop 15-20lbs of fat in that period of time while still seeing some strength and possible size gains. But, you have to want to make a lifestyle change FOR life. Fitness is not a fad.

[sonofhud]

I doubt you can really explain this without going into much detail, but what do you consider proper strength training? I've always been told that cario exercise is equally as important as strength training. Strength training 3 days a week -cardio 4-5 days.....

[Ryan]

I doubt you can really explain this without going into much detail, but what do you consider proper strength training?

 

http://www.loveshack.org/forums/t23537/

 

If that is not enough, ask more questions.

 

I've always been told that cario exercise is equally as important as strength training. Strength training 3 days a week -cardio 4-5 days.....

 

Yep...that's what people are often told.

So let's start from the beginning.....what is cardio "exercise" and what purpose does it serve?

[sonofhud]

In general, cardio exercise is for strengthing heart and lungs and buring calories by bringing your heart rate up. You do not have to exercize at a strenuous rate to achieve this. For instance, you should be able to carry on a normal conversation without breathing heavily. If you are so out of breath that you can not even talk, then you are pushing too hard. Then as you become more fit you will be able to challenge yourself more.

[Ryan]

In general, cardio exercise is for strengthing heart and lungs and buring calories by bringing your heart rate up.

 

So your position is that the fitness of the cardiovascular system is improved by periods of an increased and sustained heart rate?

[jalexy]

people just dont get it do they...diets DONT work. depriving leads to bingeing. i would suggest you do what moimeme and i do- eat when hungry, eat what your body wants, and stop when you are full! DONT deprive yourself of anything, FEEL what your body wants before you eat AND respect your body's limits and stop when full!

you need to figure out why you are overeating and get to the core of that. may it be emotions or stress, its time to channel your energies otherwise.

[sonofhud]

Well I am not planning on depriving my body. I just have to cut out junk.

 

And yes ryan, that is my position.....I'm just saying thats what I have read in many health books, including a fitness class I took at my college last year. Have you learned something different?

[Ryan]

Don't take anything I say personally. I'm going to attack the position...it just so happens you're holding it. I encourage you to question what I say.

 

 

If our premise is that periods of elevated and sustained heart rates improve the fitness of the cardiovascular system, then one need only take structured quantities of cocaine to achieve that result. Are you prepared to agree to that?

[sonofhud]

OK so I wasn't clear in my last post. Fitness of the cardiovascular system is improved by periods of increased and sustained heart rate through some form of aerobic exercise. You can not challenge your heart and lungs effectively by taking cocaine.

[Ryan]

OK so I wasn't clear in my last post.

 

Don't worry...it's going to get even more ambiguous.

 

You can not challenge your heart and lungs effectively by taking cocaine.

 

Ah, so merely having an elevated heart rate and rapid breathing is not sufficient. Excellent.

 

Fitness of the cardiovascular system is improved by periods of increased and sustained heart rate through some form of aerobic exercise.

 

What is aerobic exercise and how does it serve this purpose?

[sonofhud]

Any repetitive activity that you do long enough and hard enough by using muscles to challenge your heart and lungs. Walking, running, biking, jumping rope, sex.....all can be considered aerobic exercises.

 

how does it serve this purpose?

 

I was hoping you knew....I don't really know(or care) about the science involved. If it works it works.

[novascade]

same efects

though cocaine kills

same efects

[Ryan]

Any repetitive activity that you do long enough and hard enough by using muscles to challenge your heart and lungs.

 

Ahhh....now we're getting somewhere.

 

So....the theory evolves to include muscular effort....as if there is any other way to influence your cardiovascular system.

 

Are we willing to conclude that the challenge to the heart and lungs is directly related and proportional to the degree of muscular effort required?

[sonofhud]

Are we willing to conclude that the challenge to the heart and lungs is directly related and proportional to the degree of muscular effort required?

 

Definately....if I walk a mile as opposed to run a mile there will be a much greater challenge on my cardiovascular system. I think the more important question is, how does the difficulty of the challenge affect the benefits of the exercise. In other words, how hard should you push yourself to gain the maximum benefits of your efforts. If you push yourself to the max, you won't last long. If you push yourself too little, you aren't really "working" enough.

[Ryan]

Ok, so we agree - as muscular effort increases, demand on the cardiovascular system increases.

 

This is a very important point because it illustrates the following: the cardiovascular system serves to support the muscular system, not the other way around.

 

Now, if we tax our muscular system to a high degree, do we not necessarily tax our cardiovascular system to a high degree?

[sonofhud]

Well the cardiovascular system serves to support the whole body. Without it, nothing works.

 

Now, if we tax our muscular system to a high degree, do we not necessarily tax our cardiovascular system to a high degree?

 

Im not sure how this is any different than your previous question.

[Ryan]

I'm just making sure you are clear on every step and have no questions. I do this very incrementally.

[moimeme]

Call him Socrates