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What to follow aka eat - help me please

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Posts: 62
2/20/13 10:26 A

Thanks all so much.

I have cut sugar from my 'diet' about 2 weeks ago and can really feel and see a difference. I am not one for processed foods go that is another tick.
I do track all my food, this is see as a big must!

thanks for all the tips, I will take it one day at a time emoticon

Posts: 2,575
2/20/13 10:07 A

Structured programs are fine for general use. The best plan is one which suits your needs and your goals. Whole, natural foods are the best things you can do for yourself. The more processed a food is, the less nutritional value you will obtain from it.

You can go a long way in the right direction by visiting your local library's nutrition and diet section. You can get great information via online booksellers. There's loads of blogs for a variety of nutritional plans (be careful - some of them aren't very reliable; but it's a start!).

The Nutrition Tracker here on SP is a godsend. Anyone using it has probably entered data on the foods they eat regularly. Those listings are in the database, and you can use those to help you. It's a wonderful tool to keep you honest and focused, too. If you don't already use it, start!
Another great thing about SP are the various forums. Do a little research and decide what type of dietary plan you intend to follow. Then find and join the forum(s) for others on the same track. You'll get all the individual experience and support you could ask for that way.

I agree it can be confusing - for any of us - at the beginning. You have to reorient your thinking and follow that up with what may be drastic changes in the way you eat or even think about food. But the goal is worth the effort. Congrats to you for taking up the challenge, and stay in contact with us all here. We're in it together, after all!

SparkPoints: (53,407)
Fitness Minutes: (26,480)
Posts: 396
2/20/13 9:45 A

I did Weight Watchers years ago and got started with SparkPeople a couple of years ago when I needed to work with a nutritionist to get high blood pressure under control. I find the Weight Watchers points system annoying and I opted out of them when they made that switch. I hope you've set up your nutrition tracker and know what your calorie range should be. Then the trick is to get the most nutrition for the calories with lean meat, fish, chicken, fruit, veggies, whole grains. Because they're real foods you can find them in the SparkPeople database and just select your quantity (and there's a conversion calculator if you're on the metric system). Try to limit sugar, added fats, and processed food. Drink lots of water. You might want to sign up for the free trial of SparkCoach--they have a program that teaches you the Spark diet program and how to use the SparkPeople site. . . or get the book as a guide.

Above all, don't overwhelm yourself trying to do too much too fast. This is really a lifestyle change rather than a diet. Start with small steps. Set small goals and pat yourself on the back when you reach them. And right now give yourself a round of applause for making the all important step of deciding you need to change. emoticon

And I'll go send you a friend request (if I can remember how!) so you can email me. and see some of my postings.

SparkPoints: (72,986)
Fitness Minutes: (33,677)
Posts: 5,088
2/20/13 9:44 A

You don't have to join either programs, and you don't even have to follow SparkPeople's menus. I'm sure the majority of us do not follow SP's menus. Eating a diet that contains mostly whole foods is one of the best ways to "eat right" - I'm not sure what kind of processed foods you have in South Africa, but here in the US, a lot of processed foods are loaded with sugar, sodium, trans fat - not so good. Whatever you do, don't do a complete overhaul of your diet in one day. You'll feel overwhelmed and you're not likely to stick with it. Small changes are best. Measuring/weighing your food is incredibly helpful for determining how much you eat, so be sure to have some measuring cups/spoons on hand. I also recommend a food scale. Best of luck to you.

SparkPoints: (20,629)
Fitness Minutes: (36,922)
Posts: 526
2/20/13 9:43 A

I am a fitness fool and a whole food lover. You should eat a lot fruits and veggies, with lots of greens,spinach and kale, with protein with each meal. Good protein sources are tuna, salmon(my favorite) lots of fiber and above all mucho(lots ) of water. You can do this if u put ur mind to it, u donot have to starve yourself, u should eat 4 or 5 small meals a day to keep ur body fueled. Exercise is mandatory for weight loss, but u do not have to kill yourself, just start out slow with a 30 minute walk, this is not going to be easy, but as person who has run the course(read my blogs on spark page, u will be glad u stayed the course, good luck emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon

Posts: 62
2/20/13 9:22 A

I am a little confused as what to eat. Yes I know you are going to tell me that the food list is right there etc.

Here in South Africa we have Weigh-less and Weight-watchers, no I need some help here, must I join one of them again, or must I just follow the foods that are on Sparkpeople? So this here on SP is an entire new way of eating etc? I find myself misjudging quantities of food etc. We also don't have the same stuff as the peeps overseas.

I am having a hard time getting my head wrapped around the right eating thing?

Any help please. I know I sound pretty dumb now.

I do have a long way to go with the weight and I want to tackle it right from the start in the correct way. Please help me.



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