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WANTABOD Posts: 516
4/6/06 1:42 P


I think it is wonderful that the post is still working well into APRIL! SEEING how it was originally posted the end of jan.

To the person below, you can find the article if you scroll down to the very first post.

Edited by: WANTABOD at: 4/6/2006 (13:43)
4/6/06 1:35 P

I am new to this site. Where did you find the article from coach?

LIVING-BETTER Posts: 2,602
4/6/06 12:54 P


LIGHTNINGBUG SparkPoints: (0)
Fitness Minutes: (0)
Posts: 17
3/27/06 11:19 P

This article is just what I needed to to gain some perspective and take a look at the big picture. I need to quit criticizing myself and also take responsibility for my choices. This is my first day at spark people and I already am excited about the possibilities!

JINXY2006 SparkPoints: (0)
Fitness Minutes: (30)
Posts: 1,138
3/27/06 6:34 P

Thank you Coach for that article! It really helped me put my weight loss program into the correct perspective. I'm definitely going to save this article and read it when I need a pick-me-up. Thanks again.

WISESIGHT Posts: 1,262
3/27/06 3:32 P

Well said. I like to think that while we can't necessarily control all our external circumstances, we can control our reactions to them, if we choose to do so.

APIERCE1 Posts: 2
3/27/06 3:07 P

Yeah, I know what you mean about fighting yourself everyday.. Seems everyday its a different battle. What to eat, how to prepare it when to exercise, how long..etc. It so tough staying motivated.. Hang in there.. it's got to get better!

MCARY21 Posts: 54
3/13/06 8:17 A

I think that is what I am going to start doing again. Today is a pretty dreary day, so maybe once the weather breaks. I have done it before I know I can do it again.
I just found out this weekend, they made some wooded areas by my house walking trails. Its in the woods, so Its really pretty. I just have to wait for this rain to stop!

Thanks for replying!

HEATH1336 Posts: 1
3/12/06 3:06 P

I have definitely felt like I am fighting myself at times. Especially after I get off work, and I am exhausted from the day. It's just getting through that first initial step of getting your workout clothes on and actually getting started. After about 5-10 minutes, I'm so happy that I'm working out.

3/12/06 2:27 P

Much appreciated coach Dean

I'm having one of those days where I'd like to just eat everything in the house that's bad for me and am having to try everything I can to dissuade me from the idea. your article really helps.

THINNYMINNY SparkPoints: (35,135)
Fitness Minutes: (20,491)
Posts: 3,744
3/12/06 11:58 A

Thanks, Coach Dean!
I was looking for a great quotation for starting Stage 3--"History is not destiny." perfect!

JOJOBIG Posts: 56
3/11/06 11:29 P

Coach Dean,
Thanks for the post,after what seemed like a long week of being really "good" I was more than a bit let down by a 1 lb loss. You have helped me see
that one down is better than where I was last week and mostky that it was a step down the right road.

MIMIZINI Posts: 195
3/11/06 11:19 P

I slept almost all day personally.....This shoulder injury really wears me out on the weekends..and then they gave me a med that makes me uber sleepy.

I did manage to get up this afternoon and exercise regardless. It wasn't the best workout, but I got through it despite.

3/11/06 2:18 P

Yes, I do! It seems like I always have good intentions, but do not always get around to doing what I really need to do.

JELLO2298 Posts: 34
3/11/06 1:45 P

I'm learning to shut down the little voice that slows me down. I woke up this morning with the intention of going out for a jog, The sun is finally shining in Canada, but I swear I came up with every possible excuse as to why I didn't have the time to do so. I didn't jog in the end but I got my sit ups and my squats done in house. I guess its a start, but wow, I hate fighting myself all the time, I feel like I'm out to sabotage myself most of the time. Any one else feel like they are fighting themselves most of the time?

3/11/06 12:58 P

Laurie I like your message. Learning to fit exercise in any place when you have a couple of minutes is very helpful. I used to think taking a nap when I was tired around noon was just the ticket. But I've learned that taking a walk not only helps in the exercise department, but wakes me up. It's hard when you have young children.

LAURIEJ1 Posts: 1,246
3/10/06 11:37 P


It's hard to find the time in a busy day with a young child.

Can you take part of your lunch and coffee breaks to go for a brisk walk? 5, 10, 15 minutes?

I've started doing that recently, and discard my "I'm too busy" excuse. I come back feeling mentally and physically refreshed and better able to tackle that nasty file that will always be there.

It's not much, but it's far more than I was doing before.


MCARY21 Posts: 54
3/10/06 3:15 P

I am having a slight problem in the excersize dept with motivation. I am tracking the food I eat, and how much water I drink. But when I get home from work, I get the house in order and get my daughter to bed, I just want to sit down and relax. I'm not a morning person at all so waking up early enough to work out before I go to work is hard for me; the snooze button gets a better work out than I do. I am not extremly large. I just want to get toned and feel better and more comfortable with myself. I haven't lost any weight since I joined, but surprisingly I lost 1" in my waist (if I was measuring right).
Any suggestions?

3/10/06 12:54 P

I have found that I eat less than half on my calries earlier in the day so when I come home I just keep eating. That is not good. I have been trying to spread my calories out more evenly leaveing room for at least 2 healthy snacks. If you fell like eating at night, munch on an apple or a few grapes. Take your time when you eat. Don't scarf it down. Enjoy the food so you don't feel like your missing out.

Also make sure you set a time that you will not eat past. For me, because of my schedule, I will not eat past 8pm. If I am hungry I try to do something to keep my mind off of it. Sometimes that means going to be a little earlier than I would and getting up to make myself a nice hot breakfast (eggs, and wheat toast) or something like that.

I have had the same struggles. I lost 7lbs, then gained a couple back becuase of my eating to much at night.

Now I am getting on track again. IN about 5 1/2 weeks I have lost 7 lbs. and a about an inch off my thighs and a 1/2 inch from my waist. Feels great. Stay with it.

JACKIEMM1 Posts: 2
3/10/06 12:11 P

Hello. I have lost 4 pounds, slowlly, it is hard. I do great all day and at night I crash, I am not hungry I just want to eat!!!! Help.

RASHEEDA Posts: 629
3/6/06 3:09 P

JACKIEMM1, I think it depends on your goals. If you want to lose weight very slowly and over a VERY long period of time, then by all means step down the pace. Watch your calorie intake and become more active gradually at a pace that is comfortable for you. If on the other hand, you are looking to lose your weight a little quicker, I'm afraid you're going to have to work hard.

LOSCANN SparkPoints: (0)
Fitness Minutes: (1,050)
Posts: 1,591
3/6/06 11:51 A

1. Do the work to lose weight.

2. Don't do the work and don't lose weight.

There is no magic.

I wish you well.

- Message Posted by: CYPRINODON - 3/6/2006

I am adding this to my list on the fridge! You can't get any simpler than that - thanks!

CYPRINODON Posts: 7,586
3/6/06 11:40 A

JackieMM1: You have two choices:

1. Do the work to lose weight.

2. Don't do the work and don't lose weight.

There is no magic.

I wish you well.

MAMATA Posts: 8
3/5/06 11:24 P

Hello, I am member of Spark people. Recently in 3 months lost around 17 lbs. And I am looking forward to lose 18 lbs more in next 3 months. Your tips have helped me alot to keep my motivation level high

JACKIEMM1 Posts: 2
3/5/06 10:52 P

hello. I have lost 5 pounds and have lost all motivation. I want to lose more weight but don't want to have to work soo hard. Anyone got some good advice??? Thanks

MIMIZINI Posts: 195
3/5/06 3:27 P

yeah I find myself really great about entering breakfast and lunch...but dinner is rough since I rarely touch the computer while at home. I don't eat worse..I just forget to enter. I'm working on it though.

LEENIEE Posts: 37
3/5/06 12:32 P

Your article on motivation was both intersting and helpful. I sort of fell off the entering all my food intake wagon. I kept writing it down on scrapes of paper thinking I'd backtrack and enter it on the weekend. I've eaten ok and continued exercising but forget about trying to "catch up" on my food calendar. I've learned my lesson, enter foods every day.

3/5/06 4:11 A

awesome post truly awesome, it's funny how we have to let someone else tell us not to feel guilty about over-eating or missing a day of exercise.

thx coach really hit the nail on the head and just what i needed to read.


MIMIZINI Posts: 195
3/4/06 10:09 A

Let's keep in mind it's those little choices each day that end up making big accomplishments.

LULU19143 SparkPoints: (0)
Fitness Minutes: (200)
Posts: 58
3/4/06 8:36 A

Coach Dean hit it right on the money! It's really about being mindful of what you are going -- making choices consciously, even if your choice is to sit on the couch and watch an old movie -- it is your choice. I find that consciously choosing -- what to eat, what to do -- in a way that is truly mindful -- understanding all the relationships and consequences involved, including competing desires -- is really the way to go. Not only is it a balanced approach, but also it's a lot harder to eat something "bad" for you when you imagine how it was made, what's in it, the effect it will have on your body (not just weight gain, but also chemical/hormonal/blood sugar reactions, etc) then it's a lot harder to choose to eat it. Some days I think I want a cookie, then I go to the store and read the ingredient labels, and feel like I think I want to ingest poison. It's a lot easier then to eat an apple... :)
Thanks, Coach Dean, for the reminder of what is really going on here -- intrinsic motivation is always the most powerful.

3/4/06 8:24 A

I am new to spark people but certainly not new to attempting to lose weight for many has crept on 5 pounds a year until I am 45 pounds overweight......this has got to be one of the best pieces I have read on staying motivated......I have read many emoticon

ALYSSA4 Posts: 17
2/22/06 5:24 P

cute pooch!

POIFECT_NOT Posts: 5,045
2/22/06 11:00 A

just read it and it is so true thank you coach dean helps me stay on traack

DIANNED Posts: 600
2/22/06 10:35 A

i just read coach dean's post. thanks that was just what i needed.

2/22/06 10:09 A

You should remember that muscle weighs more than fat and exercising builds muscle and burns fat. Then depending on the area you are focusing on in the exersice that area will tone and change some.

2/22/06 9:42 A

I keep gaining my weight back. I got on the scale this morning and after 22 days and I am only 3 pounds lighter than when i started. I am exercising a lot, and watching my portion sizes. my pants were losse last week and now they are a little tight again. What can I do? I hate that my weight is flutucating so much.

Edited by: KRISTASILZ at: 2/22/2006 (09:43)
BARBMALLP Posts: 143
2/22/06 12:09 A

Good for you!!
On Sunday evenings our family has Snack Supper. I serve popcorn, cut up fruits and veggies, cheese, crackers, and deli meats.

I agree that when watching your weight you have to provide some innovative meals so you don't start getting bored and eating more.

It's like when I was a teenager and discovered the joy of pizza for breakfast!! I actually started enjoying breakfast again.

So let's hear it for imagination and originality!! emoticon

LAURIEJ1 Posts: 1,246
2/21/06 10:47 P

I review the suggested meal plans to get ideas, but most often modify them substantially.

That's been really important for me because I tend to find something I like, then stick to that over and over, and then tire of it.

One recommended lunch plan included 5 cups of popcorn! (I was shocked) But then laughed because at least it was an option and lets face it, I've eaten alot worse for lunch, and often.

I love the fact this site has gotten me to expand what I eat and consider things I never would before, and be mindful of how much.

I know it's trite to say, but I'm eating more now than I used to, eating more regularly, have lost 17 pounds and feel good about all of that.

BARBMALLP Posts: 143
2/21/06 1:39 P

Over the last 6 months I have developed my own food plan. Some of it is based on SP suggestions, and some are just what works for me. For example: my favorite breakfast is a bowl of Total, hard boiled egg, banana and a glass of chocolate soy milk (Silk). I find that when I eat that kind of a breakfast - or even part of it - it sets me up to eat better all day. I also discovered that if I don't eat after 7PM that I won't over eat.
My best days are when I stick to raw fruits and veggies, and make sure I get some protein with each meal.

2/21/06 1:07 P

Do you eat what they suggest in the meal plan or do you eat your own foods. What type of foods do you try to eat in a given day?

BARBMALLP Posts: 143
2/21/06 12:55 P

I have found one of my weak spots. I am supposed to stay between 1200 and 1550 calories. If I stick to 1200 each day I do fine. However, if I give myself the extra 350 calories then I go waaaay over. This past week I have stuck to 1200 calories a day - and it's working. I lost 3 pounds in 5 days!! I should add that I don't feel hungry sticking to that plan.

MIMIZINI Posts: 195
2/21/06 12:55 P

thank u for renewing this one. It's nice to hear positive reinforcement.

2/21/06 12:34 P

I lost 7 pounds and then gained two right back. IT is so frustrating. I have been exerciseing so much. I know I have gone a little over on the calorie intake... and that is where I struggle. It is so hard to keep on track.

SW: 150 2/1/2006
CW: 145 2/21/2006
GW: 135 3/25/2006

HITCHEDIN06 Posts: 68
2/21/06 11:08 A

Thanks for the great post Coach Dean! I was on this board in particular because I've been beating myself up a bit about not being able to say No (no!!) to chocolate since Valentine's Day last week. And looking for some help in saying No today. I agree with another poster that SP should see about putting your post into an article that we can refer to. This is a great message that so many people have obviously connected with. Thank you ever so much for this message!

LOSCANN SparkPoints: (0)
Fitness Minutes: (1,050)
Posts: 1,591
2/21/06 10:35 A

Renae - you are soooo right about the "lack of personal responsibility" I am going to write those 4 little words down and put them where ever I can! Thanks!

RENAE1979 SparkPoints: (54,703)
Fitness Minutes: (67,278)
Posts: 2,620
2/21/06 9:31 A

I wanted to bump Coach Dean's post back to the top because it is excellent!!

In our culture today, there is a huge lack of personal responsibility and all of these giant expectations and unrealistic molds of beauty and fitness. I think Coach Dean's post touch on all of these very well and it was just what I needed this week! Thanks!!


2/18/06 4:37 P

Thank you, Coach Dean...I ditto the "perfect timing" and the "this is a keeper" compliments!

Daily weighing can really mess one up. I gave in to the temptation this week. Gained 2 pounds...felt totally defeated...but kept visiting SparkPeople for accountability and motivation. When I got on the scale this morning (my usual weigh-in day!) I had lost one pound from last week. All of that mental torment for NOTHING!!!! ABSOLUTELY NOTHING!!! Listen to these people..they know what they are talking about! emoticon

MAHGWET SparkPoints: (0)
Fitness Minutes: (2,147)
Posts: 482
2/18/06 11:35 A

Thanks! I've just printed this out so I can read it when I need it.

BRIGHTGRL SparkPoints: (0)
Fitness Minutes: (0)
Posts: 387
2/18/06 11:16 A

Thank you, Thank you, Thank you, Coach Dean! Just what I needed. Even though I have been doing the program for some time now, I have recently lost all motivation to excerise. I am still continuing to watch what I eat; however finding the energy and the motivation to get on that treadmill is gone, until NOW. Thanks again! I am going to get back on track after reading this when I get back home on Monday!

Happy Saturday!

RASHEEDA Posts: 629
2/18/06 10:30 A

That was truly an inspired article and exactly what I needed to read. If you don't mind, I am going to copy and paste it to my community journal where I can re-read it as I need it. Thank you very much!!!

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