Hi Jo and welcome to Spark People where you will find lots of information and tons of support and encouragement from all our members. You will find that we also have fun along the way. Drink your 8-8oz glasses of water a day (If you only drink one now, add to as you are able until you are drinking your 8 cups or more a day), watch your portion control (measure everything in the beginning...guaranteed it will get easier) and walk, dance or do any exercise you enjoy (start with 10 minutes a day or several times a day and add to it as you are able or have time). Swimming is great exercise!! Use your fitness and nutrition tracker daily (guaranteed to work if you use them consistently and honestly). Pick one thing to change...one thing at a time. Don't try to change to many things at once as that can be very overwhelming. Just try to take one step, one minute, one hour, one day, one week at a time. They honestly will all add up to the bigger numbers. These tips will definitely help in lowering your numbers and increasing your ability to enjoy life. Don't expect miracles right away...this is a lifestyle change not a diet. You will be much healthier in the long run. Post any concerns, comments or questions you may have and someone will respond quickly. Start each day with a positive thought just for that day. Reading and reflecting on an inspirational thought or message before you start your day can put you in a positive frame of mind. Your thoughts determine whether you have a good day or a bad day. Fill your mind with positive ideas, suggestions, and thoughts. You will find it will change your attitude and changing your attitude can change your life. Sometimes just reading an inspirational quote or a short paragraph helps one see the positive in a situation. Sometimes as your day progresses you just need to take a break...Take a mental break and read or think about a message of inspiration. Never underestimate your power to change and improve! You are a good person, with wonderful qualities, and you can reach your goals! It might be that you need a small, healthy snack between meals to help ward off hunger and binge eating at meal times. Better to have that healthy snack than overeat or feel that you are depriving yourself...especially if you are still hungry after drinking water. A healthy snack will also keep your blood sugars and energy levels more stable. Make breakfast your main meal of the day. Your breakfast sounds good but doesn't sound like many calories. If there is something that you are really craving, give yourself a break and have a bit or two of it, putting the rest in the freezer for a later date. That will keep you from chucking it all and eating everything in sight and still having the craving. This is a healthy lifestyle journey. It isn't a diet and it isn't about depriving yourself. It is about learning how to enjoy the things you like but in moderation...letting you adapt your lifestyle to the things that mean the most to you. Take one day or one meal at a time. You will find that it works and is worth it!! CONGRATULATIONS on quitting smoking!! You should be very proud of yourself!!! If I can be of any help to you, please let me know with a spark mail or a comment on my page. I am here for you. God bless you on your journey to a healthier you. Hugs, Helen
Helen/Southwestern PA Joined SP 9/23/2007 Co-leader of The Rainbow Bridge--Grieving the Loss of a Pet Spark Team
"Without faith, nothing is possible. With it, nothing is impossible." ~Mary McLeod Bethune
"If you planted hope in a heart today in any hopeless heart, If someone's burden was lighter because you did your part, If you caused a laugh that chased a tear away, If tonight your name is mentioned when someone kneels to pray, Then your day was well spent.
1/24/12 11:52 A
We can divide up our daily calories any way we want to, so perhaps it would help you to plan some snacks into the day? Also many people find oatmeal to be a very filling breakfast (I don't like oatmeal, but lots of people do so I thought I'd mention it). There actually is evidence that people do better on 5 or 6 small meals a day, instead of trying to stick to 3 meals a day.
That said, I relied a lot on cut up raw vegetables when I first got serious about "Sparking". I like them plain, but you could use a fat free salad dressing as a dip, or yogurt. they are very good for you, and not many calories. If you have some calories available, try a small piece of fruit and a few nuts or spread some peanut butter on thin slices of apple.
Personally, I like to plan my day's eating first thing in the morning every day. I try to stay in the low to mid point of my day's allotment of calories. Then if I'm really hungry, I've got a little room in my range to add in some extras.
Hope this helped!
Ruth in Cookeville, TN Central Time Zone
Promise me you'll always remember: You're braver than you believe, and stronger than you seem, and smarter than you think - Christopher Robin to Pooh
Fitness Minutes: (20,496)
1/24/12 11:24 A
Hi, My name is Jo and this is my first time on a message board. I am reaching out to the spark community to help me with this new journey. I have never reached out for help before which is probably why I have never been able to lose my weight before. I have been tracking my calories for about three weeks now and I have been drinking all of my water. I have recently stopped smoking ( it has been three weeks as well). Last week I met my goal to work out three times a week. I am a swimmer, or I was when I was thinner and younger, and I hit the pool three times. This is Tuesday and I went yesterday and today to the pool. Today I am having a problem with food. I am hungry and want to eat everything in sight. I ate a good breakfast of a banana, some greek yogurt and some walnuts. I have already drank 1/2 of my water and I feel like I am going to starve to death. It is only 11:30 am. If someone could give me some food for thought I would appreciate it.
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