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BONIPATI SparkPoints: (6,485)
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11/5/12 7:51 P

moderation is the name of the game. also the smart and safe way to approach both eating and exercise.

ITGALLO SparkPoints: (35,516)
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Posts: 376
11/5/12 7:20 P

I don't stress over calories now that I eat a plant-based diet. Beans and veggies keep my blood sugar low and maintain my weight. I do keep an eye on nuts and fruit, but I can have some without ruining my diet. My main focus is on nutrition and satisfaction. I feel better, sleep better, heal faster, and enjoy my life so much better with my eating plan now. Joy to you on your journey.

Ilene

FELCZAN Posts: 123
11/5/12 6:37 P

Yes! After nearly freaking out over a piece of candy my daughter chose just for me, I realized that I needed to be moderate in my eating. I have room in my world for any food now, and have decided moderate and sustainable beats extreme and burnt out every time.

FITTEREVERYDAY SparkPoints: (14,202)
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Posts: 1,110
11/5/12 5:01 P

MMEEAAGGX3

You are entirely a woman after my own heart. I don't drink much soda but that's more about not liking it very much than anything else but I eat junk and fast food as well as fruits and veggies, I eat whole grains most of the time but I don't freak out if there is only white bread or pasta. I don't exercise when I don't feel well. I exercise lots when I have the energy or a friend invites me to do some DDR on a day that I've already worked out. Most days I exercise a little. This IS what works for me. I'd like to exercise a little more because it does energize me and helps me manage my mood. I don't know how interested I'd be if I didn't enjoy it anyway.

I've done the best weight wise in the past when I'm just enjoying my life and being a little more active than I am now.

I just don't have it in me to be an extremist and that's ok too.

You seem like moderation works awesomely for you too. :)

LOVESTOWALK49 Posts: 705
11/5/12 4:57 P

I don't measure food. I eat whole food. I don't use low-fat, nonfat foods. I don't use artificial sweeteners. I eat the same foods that I always eat. I still eat cake or candy occasionally. I exercise more and I track my calories.

SHARONSOWN Posts: 1,020
11/5/12 4:55 P

I always begin with moderation and end up overdoing things, usually exercise. Mostly because it feels so good while I'm doing it and it isn't until the next day or two that the pain sets in! So I do more to stop the pain. A vicious cycle, to be sure.

MMEEAAGGX3 SparkPoints: (1,281)
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11/5/12 4:22 P

I'm totally moderate. I eat junk, fast food, soda, etc. I also eat fruits, greens, vitamins, etc. I sometimes do not exercise at all, I sometimes exercise some, I sometimes exercise a whole bunch. Whatever I feel like that day. To each their own. Things work differently for everyone, I try to stay away from being an extremist, but if that works for someone, cool. :)

5GRANDKIDS4ME SparkPoints: (3,735)
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Posts: 19
11/5/12 2:12 P

My eating habits need some moderation. Some days I do well, others, not so much. When I take the time to think about what I'm going to eat, and track my foods, I do better. However, I need to get my binge eating under control.

SANDEEB7 SparkPoints: (25,415)
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Posts: 220
11/5/12 12:30 P

Yep....strength train only 10 - 15 mins, 3 x per week...isn't that moderate? Moderate eater.....maybe, considering my Kj intake is only 1500 per day. Tough to keep to! emoticon

Edited by: SANDEEB7 at: 11/5/2012 (12:30)
FITTEREVERYDAY SparkPoints: (14,202)
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Posts: 1,110
11/5/12 11:50 A

JOYFULME01

I have that as my ultimate exercise goal. I guess I just don't see an hour a day as something crazy and obsessive (especially because you can split it up and because well there are things I already love to do that much!) I was there when I started out in college (a little over a decade ago). You do have to mix it up though so you're less at risk for injury. When I was in college I was doing dance classes on Mondays, Wednesdays and Fridays and swimming on Tuesdays and Thursdays. I could definitely see myself working back up to that. I think I could be sane about it (not freaking out if I miss a session because I'm ill or injured) and would honestly enjoy it.


Food-wise I don't really have anything I want to change these days.

ALIHIKES Posts: 1,926
11/5/12 11:17 A

I'm definitely moderate, both in eating and in exercise. I think we moderates will be able to sustain losses for the long haul! We can keep our good habits consistently

ANNE007 Posts: 153
11/5/12 9:19 A

I started out moderate then really got into exercising and staying within my nutrition requirements for several months this summer. I am loving exercise, especially the bike riding I started in July!

At this point I am at my goal weight and I am trying to figure out what that means. There are times when I can't get in the exercise I would like to and times when I eat over my nutrition requirements for the day. "Moderation" is a good concept for maintenance mode and I am in the process of determining how that looks, with the understanding that it might not look the same each week :-) I guess "balance" is more my lesson - if I am "over" on nutrition or "under" on exercise, how do I make the other needed adjustments short term?

Always learning! Great thread!

JOYFULME01 Posts: 596
11/5/12 9:18 A

As far as food goes, I believe in moderation. I have no illegal or bad foods that I avoid. If I want something I eat it - just a little. Exercise is another story. My goal is 60 minutes per day. Most weeks I make 5 days - I view this as a success. This has made for slow, but consistent, weightloss and I've never felt better!

emoticon

FITTEREVERYDAY SparkPoints: (14,202)
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Posts: 1,110
11/5/12 9:04 A

Just wanting to bump the team link to the top so folks can find it

www.sparkpeople.com/myspark/groups_individ
ual.asp?gid=58372


Edited by: FITTEREVERYDAY at: 11/5/2012 (11:55)
FITTEREVERYDAY SparkPoints: (14,202)
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Posts: 1,110
11/5/12 9:03 A

DIVIERO968

You really are an inspiration to me! I only have about 40lbs to drop and really believe I can do it this way now. :D

TIG123GER SparkPoints: (76,906)
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Posts: 2,116
11/5/12 9:00 A

I definitely believe that you have to be moderate in many things, especially food, because as soon as you become obsessively against something you will crave it all the more. If I really want something I allow myself a small amount so I get the taste and then the craving passes.

FITTEREVERYDAY SparkPoints: (14,202)
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Posts: 1,110
11/5/12 8:58 A

LIPTAK44056
Very true. I do have a few things I'm not moderate about (I'm not a moderate reader that's the for sure) but for the most part I'm a moderate.

All I hope for in my community is a place on SP that is not filled with folks who obsessive about food, exercise or both.

DIVIERO968 Posts: 184
11/5/12 8:47 A

I am a moderate eater. If I see something and really want it then I will eat it. That being said I do track most of my food. This doesn't stop me though from giving into cravings. Like others have said the more you deprive yourself the more you are going to want it. I dropped over a 100lbs completely on my own just by eating in moderation and working out. As for exercise I have dropped down to 30 minute workouts 6 days a week instead of an hour workout each day. Trying to cut myself a little slack since I am pretty much where I want to be now weight wise. I have been down that road before of dieting and killing myself with exercise. All that did was get me burned out and gaining even more weight. To me moderation is definitely key!

LIPTAK44056 Posts: 5
11/5/12 6:13 A

Hi
I believe that I am a moderate, in most ways throughtout life, not just dieting and exercise.
The thing about moderatites is, we don't become obsessed, so you will not have people posting everyday, even every month. This is my 4th post since I started in January, but I do read them alot. What I am saying is, even if you do not have any moderate posts for a week, doesn't mean we are not out reading and believing. Don't give up on us.
Thank you for your extra work

KNUCKLES145 Posts: 13,401
11/4/12 9:27 P

FITTEREVERYDAY SparkPoints: (14,202)
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Posts: 1,110
11/4/12 9:24 P

I do sort of an 80/20 thing myself. Granted I don't track my food but I do try to have more fiber and vitamin rich food than not. But if a friend has made a cake and I'm hungry, I'm not saying no. I also only aim to exercise weekdays and that seems to work for me.

LKG9999 Posts: 1,476
11/4/12 9:20 P

One of the things I'm really trying to focus on is finding a way to eat and exercise that is "maintainable". I think part of the issues I've had in the past has been setting up too many absolutes for myself: thou shall exercise every single day, eat no sugar, etc. Inevitably I would "fail" and that would start a huge downward spiral. I'm working on more of an 80/20 rule with both: 80% on track, 20% allowance for looks-too-good-to-pass-up or I-just-don't-wanna days.



FITTEREVERYDAY SparkPoints: (14,202)
Fitness Minutes: (9,621)
Posts: 1,110
11/4/12 8:57 P

You are most welcome! There was another team like it but it's died. Let's not let this one die.

FITTEREVERYDAY SparkPoints: (14,202)
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Posts: 1,110
11/4/12 8:56 P

Oh I still have days where I eat pints of ice-cream! emoticon I'm just able to eat some in the morning and not eat the rest until after dinner. That's the beauty of the way I eat. I think more people are capable of this than they think (if you don't eat enough regularly it WILL make you want to eat more and more sugar when you do, learned this the hard way).

BITHOO SparkPoints: (9,323)
Fitness Minutes: (2,249)
Posts: 338
11/4/12 8:50 P

thanks for setting up the team, Fitter! this is exciting!

WHITLA011 SparkPoints: (1,923)
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Posts: 63
11/4/12 8:47 P

FITTEREVERYDAY,

that is so good to hear! it's so inspiring to hear things like that, i hope that i will get to that point one day where i will no longer want to eat pints of ice cream or dozens of cookies. everybody is different and some people can do great with totally cutting out sugar, but it doesn't work for everybody!

SHELAGHB Posts: 13
11/4/12 7:05 P

Congrats! The no sugar, no wheat thing has also changed my perception of food 360*. I used to buy into the emotional eating cravings speech and now 10weeks post sugar/wheat/dairy I know understand the root of the problem. I am able to eat without cravings, actually be satisfied and don't feel deprived. I eat 500-600more per day (4 balanced meals) however I'm losing at a very steady easy rate. I wish I would have tried and elimination cleanse sooner. If moderation means finding the balance within your body I'm a lifer- less wheat/dairy and sugar. Rock On!

FITTEREVERYDAY SparkPoints: (14,202)
Fitness Minutes: (9,621)
Posts: 1,110
11/4/12 6:44 P

WHITLA011

You and me both. I was turned on to moderation in part because dieting triggers other things in me that are MORE unhealthy than me just weighing what I do now. I'd like to get healthier but I also don't want to sink into obsession.

I actually eat two cookies a day most days. I don't find myself wanting to eat two dozen in a sitting anymore because of it.

I like my way of doing things.

Edited by: FITTEREVERYDAY at: 11/4/2012 (18:47)
LOUNMOUN Posts: 1,308
11/4/12 6:39 P

I agree that there is more than one path and I guess I would consider myself fairly moderate.

I don't get a thrill out of being deprived or worrying about every single carb or gram of fat that I might eat. I'm going to eat reasonable portions of mostly healthy real food.
I decided to exercise at least 1 hour every day. For me that is a big change in my lifestyle. It doesn't feel too extreme though now that it is becoming routine.

MYSTERIX Posts: 169
11/4/12 6:28 P

I'm militantly moderate :D I gave up dieting about a year and a half ago., in the early days of trying to get back to (and below, really) pre-baby weight. I was fed up with constant vigilance, constant guilt. I got extra-special sick of reading self-hate from avid dieters who couldn't accept themselves as good and right while still wanting to improve their health.

So, since then, I've just tried to eat good food. Tried to be mindful of eating too much or too little, occasionally checked a random day's/week's intake on Spark to stay realistic, tried to watch less TV and sit on my butt less in general. Have I dropped 10lbs in a week? No. Moderate habits lead to moderate results. But I have lost over 25 lbs since I changed my mindset, without ever once having to say "Oh no, I can't have that." or having to force myself to exercise. It can be tempting to revert to the Way of the Dieter when you lose so slowly, but I'd much rather lose a pound or two per month than gain it.

WHITLA011 SparkPoints: (1,923)
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Posts: 63
11/4/12 6:11 P

After years of battling an ED, I'm trying VERY HARD to become moderate!

My symptoms switched from restricting to binging about a year ago, which was when I put all the weight on. My first time in treatment, I left being obsessed with losing the weight--in a healthy way (no skipping meals, using pills, anything like that), but still ultra-focused on losing over 2 lbs a week. I decided that I was going to try and completely cut out sweets, pizza, etc. until I reached my goal weight, and then I would (somehow) go to moderate eating.

As you can probably guess, this didn't work. So I went to treatment a second time, and now I'm making a conscious effort to work my "trigger foods" into my everyday diet, because I just can't avoid them completely. I have to be very careful about how I read things on this board, because (obviously) on a weight-loss board, people are going to say negative things on eating candy/chips/cookies etc. So I have to remember that I have to do what's right for me, and not let the posts I read make me feel guilty for eating a cookie or two with lunch (because that'll keep me from eating 12 later!)

I also am attempting to moderate my exercise, because I used to try and "exercise off" my binges. As a result, I could spend 3-4 hours a day working out, HATING it. Not the way to do it!

It's a process for sure, but I think moderate is for sure the way to go!

MARYALICE411 Posts: 24,136
11/4/12 6:09 P

I guess you could could me a moderate dieter. The Dr. told me the only rules were no fried foods, no concentrated sweets and no going to bed hungry (sleep is very important and you don't sleep well hungry). As I have lost I would plato and would look into things I could tweak. I times of stress I go back to the Drs rules.

THINNYGINNY Posts: 1,142
11/4/12 5:17 P

What an interesting thread - I started out by being willing to only make a few small changes - I let them become habits - I had to kind of back into exercise very slowly - at first walking a mile a day - adding strength training. Now I walk/jog 5 or 6 miles most days. I found it a huge, huge help to do something unmoderate - last year during lent I gave up flour and sugar because a friend asked me to do it with her. I was a bit unwilling and at first did not give it up totally. But when I did, it was like a miracle for me. I was able to relate normally to food for the first time in my life - to eat when hungry, and stop when full. Getting sugar/flour out of my system allowed the spark tools - tracking, fitness minutes etc.. to actually work for me.
I think for a percentage of the population, there are very real food addictions that trip us up when we try to just eat smaller portions. I just really, really couldn't eat small portions of sweets or salty snacks. They called to me all day long and eventually I binged.
If that is true for you - try reading Dr. Dean Kessler's book - The End to Over Eating.
Now I focus on moderate eating (1200-1500 cals) of whole foods - fruit/veggie/protein/whole grains, and what is moderate exercise for me. I feel like I have a whole new life. What I have given up is not missed - at least not much. What I have gained is awesome - 81 pounds gone makes a big difference. There are a few people lately who haven't recognized me and have asked my hubby who was with him at that party!!!
The big question is - will I eat this way my whole life? And I think the answer is yes - I am able to eat a satisfying amount of good, healthy food, rarely feel hungry and have lots of energy. I am learning how to incorporate treats - I can now have an individual treat with sugar and not re-trigger the old behaviors - I have learned that I can't give myself a free pass for a whole weekend trip though - or it takes a week or more to get back on track. What I have loved about spark is the many ways we are working towards health - and all of us encouraging each other - I agree with whoever posted that there are 100 different things you can do - you just have to do some of them....

FITTEREVERYDAY SparkPoints: (14,202)
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Posts: 1,110
11/4/12 5:14 P

I started a team for the likes of us: http://www.sparkpeople.com/myspark/team_me
ssageboard_thread.asp?board=0x58372x50
688985

FITTEREVERYDAY SparkPoints: (14,202)
Fitness Minutes: (9,621)
Posts: 1,110
11/4/12 4:59 P

I'm also a moderate. I eat intuitively (meaning I eat what I'm hungry for, eat when hungry, stop when satisfied). I exercise a few days a week beyond normal activities, I do what I love, I stop when I'm injured or ill.

It's nice to see others like me for sure.

BLUENOSE63 SparkPoints: (101,558)
Fitness Minutes: (76,885)
Posts: 2,953
11/4/12 4:57 P

I am a Moderate Eater....I eat the same thing everyday for breakfast

BITHOO SparkPoints: (9,323)
Fitness Minutes: (2,249)
Posts: 338
11/4/12 4:43 P

Should we form a "Moderate Unite" Sparkteam?

VANITAKN SparkPoints: (16,192)
Fitness Minutes: (10,495)
Posts: 12
11/4/12 4:28 P

Thank you for this thread! I cannot relate to a lot of people who are on their weight loss journey because I am wayyy too moderate in everything I do. It took me 7 months to lost just 27 pounds (granted I didn't have much to lose) but I never felt deprived and have been developing habits that I can continue with all my life. I just want to have a healthy relationship with both food and exercise. No food is off limits and no crazy exercising 5-7 days a week. Why put our bodies through that? You are not alone and thank god for that!

CLARK971 SparkPoints: (24,279)
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Posts: 752
11/4/12 4:06 P

i think i am moderate.

my current exercise goal is to jog about 3-4 miles 3 times a week.

i also don't really restict much. i just try to stay within my calorie range. I prefer white bread, 2% milk. My omlets still include yolks. I don't eat a lot of sugar free or fat free.

i started at 158 (the heaviest i had been in my adult life-except when i was pregnant) and was able to reach my goal of 132 within 6 months.

i was eating too many calories and the pounds were slowly creeping on over the years. by tracking, i realized i was eating way too many carbs and fats, not enough veggies and protein and way more calories a day than i thought.

HOCKEYCHICK0207 SparkPoints: (4,972)
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Posts: 44
11/4/12 2:02 P

I think I'm moderate. There's nothing I can't eat, nothing I must do. I mix fresh, healthy meals with times for pizza or a fast food sandwich, trying to choose smaller portions and better options, planning ahead to stay within calorie guidelines. I try for at least 30 minutes of fun movement a day like walking trails, indoor biking, my total gym or a few Spark videos. I'm in no rush to reach a certain number on the scale. I just want to be moving in a healthy direction. My biggest guide is that I don't do anything that I could not sustain for a lifetime or anything that would treat my body harshly.

DEB9021 SparkPoints: (20,231)
Fitness Minutes: (26,221)
Posts: 347
11/4/12 2:01 P

Yes, I definitely consider myself a moderate eater and exerciser. I've done the weight and exercise yo-yo thing in the past by going gung-ho when my schedule permits, but then going backwards when life gets busy again. Now I am making only sustainable changes. I didn't even have a weight goal when I started. I've added one mainly just because it's motivating to watch the ticker slide to the right and see that visual every time I sign on showing how far I've come. I am choosing one thing to focus on at a time by joining the challenge groups, but usually I stick with that challenge for longer than the 28 days ... However long it takes to feel like that new change has become an ingrained habit that I will continue long term. And by long term I mean making life changes, not cramming to meet a short-term goal. I exercise at least 20 minutes every day, and do additional walking or other outdoor exercise when I have time. I track my eating fairly often but not always, and mainly I focus on eating healthier rather than eating less. You have to be patient because the progress is slower this way, but over the long term I think it is healthier and your success is more likely to be permanent.

ANARIE Posts: 12,487
11/4/12 1:31 P

Personally, I've always said that there's no one thing that you MUST do, but you must do something! You could make a list of 100 things that people do to lose weight, and no single item is vital, but you do have to pick SOME and do them. There are a few people who come on and try to tell other people that they have to do X or they'll never lose weight. Those people are the tiny minority, and they tend to disappear because their one absolute "must" doesn't work all by itself even for them. But there's a slightly larger number of people who come on and ask for advice, then reject it all. They say they want to lose weight, but they don't want to make any changes in their life. Obviously, those people aren't going to reach any goals, either.

So I'm a moderate about exactly what things you must do, but I'm absolute in my opinion that you MUST do something different!

TCANNO SparkPoints: (117,292)
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Posts: 20,757
11/4/12 1:24 P

the site has worked for me but I only need a loss of 35lbs. I have lost 26 by following the tracker/I don't know if I am a moderate eater.



YOJULEZ SparkPoints: (15,605)
Fitness Minutes: (120)
Posts: 2,171
11/4/12 1:06 P

I like to think I'm a moderate. When I decided to lose weight I only had an arbitrary number in mind of where I wanted to go.... 150 which was my lowest adult weight. I gave myself basically a year to get there, I made it in 9 months. I think some people have really aggressive goals so they have to be militant about it all in order to get there. I also didn't have the mentality of "OMG I'm going to die if I don't get there". If I didn't lose anything for a week or two, I didn't think I was a failure, I just figured what I was doing wasn't working out so I adjusted accordingly. I am a huge foodie, in fact that's how I got fat, I lived in the heart of Chicago and either ate out or got take out for almost every meal... I love food and the experience it provides. Now, I still enjoy life and food, if I go out to eat I don't agonize over the menu to figure out what I'm going to eat... I generally will order what sounds good. But, I don't eat out every meal.. maybe once or twice a week now, tops. I also figured out ways to make good restaurant quality food at home so I don't get stuck eating boring food all the time. Like, I love homestyle mac n cheese, so tonight I'm making mac n cheese using some pretty nice cheeses, but I found a recipe using a butternut squash puree and greek yogurt to lighten it up a bit. Approaching it this way has helped me stay on track.... I look at some people's trackers and what they eat (generally very stereotypical "healthy" stuff), and if I ate that way I would have failed a long time ago.

Now, my way isn't necessarily the way to go, it just works for me, just like someone else's way may not be one that works for me. That's what it's all about, figuring out what will work for you because after all, you're the one who has to live with it the rest of your life.

EMMAEKAY SparkPoints: (18,322)
Fitness Minutes: (20,942)
Posts: 305
11/4/12 12:15 P

I guess I consider myself pretty moderate, even though I really do encourage people to acknowledge and defeat their food addictions. I started out at 304 lbs, and you just don't get to that weight without having some addictions. Mine were common - fast food and sweets. I try to restrict my own access to those items and encourage others to do the same.

But I still eat pretty much everything I ever did, just less of it. And I try to be moderate in my exercise, but sometimes I do go overboard - it's easy for me to get carried away.

It's hard to be "moderate" for some people who are trying to lose weight or get healthier because once that epiphany moment happens, that realization that you don't want to be unhealthy anymore - it's hard to wait for the results. You want it NOW! And there are too many "quick fixes" out there that promise instant results - less carbs, specific exercises, juice fasts, etc. It's very tempting to get sucked down into the extremes once you realize that you just DON'T want to be fat anymore.

TORTISE110 Posts: 4,745
11/4/12 10:52 A

I would describe myself as active, and moderate. I lost about 30 pounds over the time from February until now and maintaining seems like a steady business, not a big struggle. I have to take care with portions and tracking keeps me on it. I eat everything I always did, but in smaller proportions. So I think moderate fits me. I'll certainly never run a marathon! But give me a long walk, and I'm in!

ONLINEASLLOU SparkPoints: (50,467)
Fitness Minutes: (35,750)
Posts: 3,799
11/4/12 10:05 A

I am a moderate ... though as a diabetic, I restrict my carbs more than most people. But for a diabetic, I am a moderate.

My weight loss has been very slow -- about 2 pounds per month, with some plateaus and back-sliding on ocassion. But over the last 6 years, I have gradually lost 40 pounds by making moderate changes in my lifestyle.

NEPTUNE1939 SparkPoints: (134,257)
Fitness Minutes: (132,953)
Posts: 5,994
11/4/12 8:33 A

Here

SLENDERELLA61 SparkPoints: (165,548)
Fitness Minutes: (120,014)
Posts: 8,386
11/4/12 8:32 A

I want to be a moderate eater. I'm working on it. Getting better. My binges are smaller, healthier, and less frequent. If I could stop my occasional binges, I'd be at my ideal weight. Right now I'm at BMI 22 and would like to be 6 pounds less.

For right now, I'm training for a half marathon in 2 weeks. After then I will probably aim for moderate exercise. I lost 80+ pounds on moderate exercise.

Moderate is a good way to go. For me, the most important thing is to just keep trying.

BITHOO SparkPoints: (9,323)
Fitness Minutes: (2,249)
Posts: 338
11/4/12 8:19 A

I've realized that weight loss and exercise sites seem to attract a lot of people who are absolute about their opinions. You MUST eat this, you MUST exercise in that way, etc. But of course SparkPeople isn't really about musts, it's about support for finding your own path.

Some of us are very regular in our habits, some are in constant flux. Some of us snack; others eat big family meals. Some enjoy fitness and sports as a major part of their lives; others exercise for health and energy; others get their exercise through daily activities.

IMO, it's a GOOD thing to carve out a system that works for you, rather than being bound by too many "one size fits all" rules.

As a weight and exercise "moderate," am I in the minority? Would love to meet other "moderates!"

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