1. Super Foods - read the SP article. choose foods with high nutrient density 2. Kick up the cardio - I worked out 5 days per week 30 minutes for years, but saw a big difference when I went to 6 days a week/60 minutes 3. Most important: quit quitting! no matter what, never, never, never give up
Fitness Minutes: (76,852)
11/26/12 11:48 A
1. Track all food, and eat smaller portions.
2. Drink plenty of water.
Just doing some exercises is a victory. Every pound lost is a triumph. Enjoy your journey.
11/26/12 11:45 A
1.) track your food and fitness on sparkpeople.com
2.) drink lots of water
3.) find something you like doing and DO IT--everyday!
Fitness Minutes: (9,861)
517 11/26/12 11:42 A
1) Take a base weight and measurements so you can feel good about the loss in weight or measurements. This will help motivate you.
2) Track everything...all food. You would be surprised at what you eat.
3) Start out with small exercise. I agree with KJFITNESSDUDE, walking is the best exercise to start with. Start out at 3x a week for 20 minutes and build on it by adding days or walking faster. Even in cold temperatures it will energize you or walk laps in the mall.
4) Eat what the earth gives you plus 4-6 oz of meat. Fruits are good carbs, they cleanse your body. Increase your protein.
5) Don't tell anyone about wanting to loose weight. Everyone at work always has some diet or special advice....they are usually WRONG! No diets...just make a lifestyle change.
Tip #1: Don't tell anyone you know in real life that you are trying to lose weight, there are "haters" everywhere and in everyone no matter how close they are to you, just stay mute.
Tip #2: Regardless of your best intentions of joining a gym or buying the latest DVD workout just start walking. Walk 10 minutes in one direction and then walk back. Walk as if you're late for a life altering appointment (forget how ridiculous you'll look doing it, it's the best and cheapest way to get your body's metabolism working).
Tip #3: Don't eat anything carb heavy after 7pm or three hours before you go to bed. I know, your schedule is so crazy that you have to eat at weird times and then go to bed. So be it, be fat.
None of my tips are sugar coated, sorry, but they are solid nonetheless.
Fitness Minutes: (43,960)
11/26/12 10:36 A
#1 Set closed ended short term goals then build on them. For example, set a realistic goal to drink 3 glasses of water a day for 5 days if you aren't used to doing so. This is an example of a closed ended goal. There is a means to an end. It doesn't seem like much but when you reach this goal you will very happy. This is very empowering.
#2 Avoid open ended goals. There is no means to an end. For instance, "Living a healthy lifestyle." This goal is multifaceted. For example, you will be required to drink water, exercise, change your eating habits all at once. If you have been accustomed to doing things a certain way for years and years it will take a lot of work to accomplish these goals all at once.
#3 Be kind to yourself. This isn't a race. You have more than likely been doing things a certain way for years and years. Cut yourself some slack. Live in the moment. Give yourself praise for accomplishing one day at a time.
DON'T FORGET TO SPARKLE YOUR BRIGHTEST SPARKLE!
This is some more information for you to read if you feel like doing so.... If not, it's okay.
If you are having trouble staying on track try setting closed ended goals. These goals have a means to an end as opposed to open ended goals.
An example of an open ended goal is to "Living a healthier lifestyle". This goal is multifaceted. To accomplish this goal you will have to eat healthier, exercise, rest, drinking at least 8 glasses of water a day, and so on. There is no means to an end. Too many things to focus on at once. Think about it, if you have been eating a certain way for years and not exercising, trying to change both of these at once will be very hard to achieve.
Try setting short term realistic goals that have a means to an end and build on it. For instance, start out by drinking 3 glasses of water a day for 5 days (this goal is just an example). You will be very happy to achieve this goal. It doesn't look like much but I promise it will be very empowering.
Also, If you are having a hard time sticking to certain goals maybe it just isn't the right time to achieve them. There are many other things you can do for your health and well being. Simply by reading this post or anyone elses you are making a healthy choice. Simply by logging in here at Sparks is HUGE! It means that you are showing an interest to be healthy.
Be kind to yourself. This isn't a race. You have more than likely been doing things a certain way for years and years. Cut yourself some slack. Live in the moment. Give yourself praise for accomplishing one day at a time.
MOST OF ALL KEEP SPARKLING YOUR ULTIMATE SPARKINESS AND BE HAPPY!
P.S. Please take note that these are just examples. Everyone is different.
Edited by: GLINDAGOODWITCH at: 11/26/2012 (11:19)
Fitness Minutes: (4,450)
563 11/26/12 10:10 A
1. Count every victory you have including non scale ones! If you increased your water, made a better health choice, got 100 step more on your pedometer that day whatever it is.
2. Set goals. I'll choose water 1/2 of the time daily. I'll fix one new healthy recipe weekly. All goals dont have to be elaborate just small steps to get you were you want to be.
3. Spend time on SparkPeople. You could learn about healthy living. Join some challenges and meet others that are working on changing their lives. Track your food and fitness for free. The key to it is dont just sit there doing nothing unless that's the results your looking for.
11/25/12 6:09 P
Never give up.
Fitness Minutes: (99,996)
8,951 11/25/12 2:44 P
1. track everything you eat and drink 2. be consistent 3. exercise at least 3x weekly
Fitness Minutes: (9,226)
713 11/25/12 2:38 P
1. Cut out, or drastically limit the amount of meat you eat! There are so many better and healthier sources to get your daily protein. 2. Fiber. Fiber. Fiber. It makes a world of a difference, and your digestive system will run so much better! 3. Make little changes - take the stairs, don't park close to the store, walk whenever possible, do some exercise during commercial breaks, etc.
11/25/12 1:06 P
Make a plan for some time period (a month is good) to conquer one area of health.
Stick to the plan for the time you've set out. Have weekly goals.
When the week or month is over, examine the results. How did it go? What worked? What didn't? Why did you do or not do what you did?
Replan to reach your next goal. Keep doing the good habit you made over the last month or find a better way to attain that one area of health you worked on last month.
I found an article about the 'before during and after journal' that helped me figure out how to improve on areas where I made less than stellar choices.
Above all, keep going forward. Progress might be slow, but just keep going.
Edited by: GORIANA at: 11/25/2012 (13:06)
11/25/12 12:18 P
My biggest tips would be to...
1- ACCURATELY track your food. Measure, weigh, divide servings equally from a package, etc. Make sure you know what's going into your body.
2- Make losing weight the single most important thing in your life. Eating well and working out has to be non-negotiable. If you or someone else can talk you out of sticking to your plan, it's gonna be a rough rocky road.
3- Ditch the 'I'll start tomorrow' attitude, and the 'all or nothing' attitude. That alone kept me fat for 10 years.
4- Start slowly, and don't start anything that you don't want to do for the rest of your life. People go on crazy diets or start ridiculous exercise regimes that push them to the limit and set them up for failure. With each new habit you incorporate, make sure it's something you can realistically stick to for the rest of your life. Losing weight is only part of the battle. Keeping it off is the rest.
*Sorry I had to add number 4 lol.
Edited by: AM_MORRIS87 at: 11/25/2012 (18:06)
Fitness Minutes: (4,032)
138 11/25/12 11:49 A
1. Know the calorie content and recommended portion sizes of food BEFORE you eat said food. Use actual measuring cups and a scale instead of just eye-balling portion sizes if possible. I tend to enter my meals on the SparkPeople tracker before eating, which also does the job of breaking me out of any mindless food-zombie mentality before the descent into fridge-emptying.
2. Do some sort of exercise everyday, even if it's just 50 jumping jacks and a few squats before bed. Everyone can spare the literal 3 minutes it takes. Don't stress yourself out trying to fit in a trip to the gym, but make sure you do something active.
Edited by: LIZANNE115 at: 11/25/2012 (11:50)
11/25/12 11:47 A
1 Record everything you eat. (if you bite it write it) 2. Drink lots of water, then drink more water. 3. Exercise even if it is just a short brisk walk.
Edited by: JICKEE at: 11/25/2012 (11:55)
Fitness Minutes: (727)
11/25/12 11:46 A
1) Make reasonable goals for your lifesyle... (if your goals or diet are too extreme you will get burnt out quickly) 2) Workout with a buddy (it keeps you motivated and going.... so for those evening you are 'too tired' your buddy will talk you into it!) 3) Keep track of what you eat... (do not underesimate how many calories you can consume in drinks.. choose 0 cal options... or plan and simple water!)
11/25/12 11:41 A
Knowing your calorie range for weight loss is a great tip!
My best specific tip is:
Learn to control your portions.
By this I mean learn what nutritionally sound portions of various types of food look like, and eat accordingly. Sometimes I feel like everything I do in terms of my nutrition is a refinement of understanding correct portions, and I've been doing this for YEARS.
My 3 tips would be: Portion control - I use a smaller plate Pre-planning - I write down my meals for the next day and hang them on the refrigerator Short term goals - I shoot for 2 lbs a week
Fitness Minutes: (1,363)
11/25/12 10:56 A
We all know that in order to lose weight, you have to diet and exercise,BUT for those just starting this journey and struggling to lose weight, what 1-3 tips would you give them to help them reach their goals?
My biggest tip (and feel free to mention if you agree) is to Get your calorie range for your weight loss goal from SparkPeople and stay within it and Track ALL food.
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