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MIAMUSE Posts: 401
8/20/14 1:14 P

Difficult for me as I have no will power. ;) HOwever, limiting what is in the house helps with consistent food choices. The exercise has gotten to be its own reward so that is easier - also having a dog forces me to walk.

KNITTERARY SparkPoints: (17,322)
Fitness Minutes: (30,727)
Posts: 86
8/20/14 12:27 P

Learn to love it. That might sound strange, but we do the things we love, right? If we love eating salad for lunch or running three miles, we'll do it. I used to think, "I have to run today," but now I think, "I get to run today." Focus on the positives and the love will follow, and once you have that, it's pretty easy to stick with it.

SFENNER Posts: 2,301
8/20/14 11:00 A

keep on tracking

ATGOALWT Posts: 90
8/20/14 10:30 A

When I thought I had to schedule time to go to a gym or walk an hour and a half a day, I never stuck to it more than 6 months if that. Now I consistently sneak in exercise on a daily basis. I will run in circles around the living room for 10 minutes. I'll do that 3 times a day while I have something in the oven. If you are still working you can consistently not take the elevator and walk up stairs. If you're on the 15th floor you can at least walk up 4 flights. It's easy to sneak in "moving your body" a few minutes at a time throughout the day.

With foods I stopped dieting and don't restrict anything. I bring only healthy foods into the house that I enjoy but if I have a craving for fries or a piece of chocolate cake, I'll just have it outside the house so I don't have an entire chocolate cake here.

This is what worked for me to lose 50 pounds and have now kept it off 4 years. Everyone has to find what works for them. Good Luck.

BLUENOSE63 SparkPoints: (108,021)
Fitness Minutes: (82,255)
Posts: 2,954
8/20/14 9:23 A

Write everything down and overtime you will automatically turn food down as you know the exact caloric count.

UMBILICAL Posts: 12,786
8/19/14 7:23 P


ETHELMERZ Posts: 19,284
8/19/14 3:49 P

It was a lot easier when we lived up in the mountains with no entertainment of any kind, barely a store or a place to go out to eat, it's been heck since we moved to a big city. If only someone sold obsessive compulsive behavior in a bottle.

ANNIE1114 SparkPoints: (149,090)
Fitness Minutes: (231,490)
Posts: 2,420
8/19/14 1:47 P

Having the same routine everyday helps me.

BANKER-CHUCK Posts: 6,693
8/19/14 1:15 P

MOTIVATION is key for me. If I have the motivation then other area need will follow. Such as Consistency, exercise program, and nutrition. If there is no motivation then the other aspects of a healthier lifestyle are harder to maintain.

HEALTHYJ29 SparkPoints: (0)
Fitness Minutes: (0)
Posts: 1,307
8/19/13 5:12 A

Taking a day and a time. Trying to focus on each day what you can do to accomplish your goals. If you make a mistake just move forward from that point on.

JOHNNYCON SparkPoints: (51)
Fitness Minutes: (120)
Posts: 9
8/19/13 3:57 A

I find starting with tiny habits helps lead to incremental change and consistency. Change is hard for everyone, so taking on too much change or being too disciplined with big change is a recipe for disaster. I've found BJ Fogg's "Tiny Habits" to be a good introduction to learning how to make behavior change starting with the tiniest of habits.

ERINTFG SparkPoints: (45,448)
Fitness Minutes: (23,467)
Posts: 563
8/18/13 5:14 P

For me, a key to consistency is not being super strict with my diet. I could certainly take a few foods out of my diet that have little/no nutritional value and are high in calories. I could certainly substitute vegetables for some of the other things I eat, cut out more carbs, etc.

But I think I've found a balance that works for me, that leaves me feeling satisfied and like I'm not constantly depriving myself. I love food and I love eating, and without some of my favorites allowed in my diet, I wouldn't be able to stick with it. Some days I go over my calories. The world doesn't end. The next day I try to do better.

LADYCJM SparkPoints: (57,456)
Fitness Minutes: (36,342)
Posts: 2,545
8/18/13 4:53 P

If you asking about consistency with diet/meals, I am the queen of consistency LOL!

It's easier for me to have preplanned routine meals that I can fall back on. I don't have to think about what to eat for breakfast because 350+ days of the year I have the same protein shake and fiber bar. I don't really like to eat in the morning so this is an easy and healthy breakfast. If I had to think about it everyday, I would either not eat or not eat something as healthy. Too many bagels and donuts at work!

Snack is a Yoplait yogurt 4 days a week.

Lunch 4 days a week is a salad with 3 oz chicken breast. No thinking required.

Afternoon snack is either veggies with hummus or 1 oz mixed nuts. Minimal thinking.

All of this is programmed in as favorites so it's fast and easy.

Dinner is usually chicken or salmon and veggies. Maybe some quinoa. Rarely pasta. Again I don't have to think about it because I've figured it out before.

The meals I have to think about are a little more varied and I do occasionally have snacks like Peanut butter toast, cheese and crackers etc. I add in fruit as I can, but really do need to try and eat more fruit.

There is such a variety of vegies to eat and ways to cook fish and chicken that it really is not as boring as it sounds!

STARCROSS SparkPoints: (97,159)
Fitness Minutes: (114,032)
Posts: 742
8/18/13 4:32 P

You have had lots of good advice. I also try to follow the same general rules about tracking food and exercise. I would add a couple of things that I do and that is setting small achievable goals for weight loss and only recording my weight monthly. It will probably take me longer to get to my ultimate goal but I am going to get there all the same and I am getting closer every day.

FIT4MEIN2013 SparkPoints: (144,741)
Fitness Minutes: (133,893)
Posts: 4,985
8/18/13 4:11 P

Realize that this is life now. If you want to be healthy, you need to CHANGE your life permanently, not temporarily. If you are not ready to do that, you don't want it badly enough.

GRAMMYNSC Posts: 669
8/18/13 3:31 P

I live 1 meal at a time....if I mess up I fix it on the next meal.....sounds a bit OCD but it works for me!
Good Luck
Love Kitty emoticon

KDRICH24 Posts: 267
8/18/13 3:28 P

I love the responses! Thank you all! I agree 100% and I will keep it REAL!

FAITHP44 Posts: 8,490
8/18/13 1:13 P

Track, track, track!
And don't get too failure conscious.
According to my tracker I've messed up today because I've had cake! I've gone over my limit, but it's still below 2000 calories so I'm counting that as neutral rather than failure because it won't put weight back on me.
Honestly if you track your food and exercise you'll start to get consistent. And you'll start to find which foods you can have loads of because they don't have too many calories!

KNUCKLES145 Posts: 16,056
8/18/13 12:37 P

it take discipline. I agree with keeping it real. don't try to change things that you know you can't keep up long term.

ONLINEASLLOU SparkPoints: (73,365)
Fitness Minutes: (57,011)
Posts: 4,787
8/18/13 12:24 P

I strongly agree with SLIMMERKIWI. Significant changes in your lifestyle do not happen over night. They take time. So, take "baby steps," integrating 2 or 3 little changes into your life gradually. After those changes become a habit and seem natural to you ... make another little change or two. By the way, research shows that if you do something regularly for about 1 month, it starts to become a new habit -- feeling natural to do it -- and not natural to do not do it. Give yourself some time to build healthy habits and for them to feel natural.

Also ... to help it stay real ... I come to SparkPeople daily and give myself the gift of all the support found here. Daily tracking of my weight, nutrition, and exercise also helps keep it real. Tracking has been a HUGE key for me.

Edited by: ONLINEASLLOU at: 8/18/2013 (12:25)
SLIMMERKIWI SparkPoints: (244,271)
Fitness Minutes: (41,124)
Posts: 26,632
8/18/13 12:46 A

If you are talking about a healthy lifestyle, then the consistency is gradually worked into your daily life. GRADUALLY change what and how much you eat, and your mind and body will get used to it. ALSO gradually increase the amount of exercise you do and add to it, and your will find that it becomes a habit too.

If you have problems finding the time, sit down and look through your diary - make an appointment with yourself. Even if it means that your exercise comes with putting laundry and/or groceries away one at a time (like I do), or going for a 10-15 minute walk at lunch time. It is the habit that develops!


KDRICH24 Posts: 267
8/17/13 8:18 P

Day after day.... what do you do to keep it real?

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