Tracking every bite and every exercise minute. Staying within range at least 6 days a week. And finding exercise I like. Oh, and refusing to ever be mean to myself. I've lost 35 lbs in 12 weeks.
Fitness Minutes: (13,947)
2,072 12/28/13 8:07 P
I am not sure what works for me. I have done nothing but gain more weight then lose since I have joined spark people. I know that my diet isn't the best that it could be, but I just cannot find the motivation I was hoping for here. Might end up back at weight watchers and the beginning of the year.
Fitness Minutes: (4,740)
115 12/28/13 2:38 P
Fitness Minutes: (31,913)
3,644 12/27/13 10:20 P
South Beach diet, Phase One ... for two weeks. This kick starts me losing weight.
I HAVE to journal and when I get restarted (again) focus one one/two main things daily works best for me. Today was eat breakfast which I did and exercise. I used to have a game plan and try to be strict about everything. It would work for awhile and usually fall apart. So start small, remain consistent with small steps and then add more after I've gotten into a good routine.
every day as soon as I get up I have a glass of water and I also preplan my food so there is no chance to go off course. I treat exercising as I would going to work or anything else I have to do. I just do it, it is simply part of my routine.
I have been exercising one time in the am and one time in the pm. Both times I go as long as I can, but it seems to work most days! I am trying to figure out what works for nutrition, I will get there!!
Fitness Minutes: (34,778)
548 12/23/13 2:14 A
Doing 10+ minute SPARK activities. I have always had a problem with committing to doing exercise. Anytime I have, it was always short lived. But now, by telling my self I only have to do it for 10 minutes "now" it breaks it down to do-able! And now I've been accomplishing 30+ minutes per day, but in 2 or 3 SPARKS a day! I love this way of exercise!!
Fitness Minutes: (747)
824 12/22/13 11:42 P
Having a small amount of almonds will keep me full for hours, instead of pretzels, crackers, oatmeal or yogurt, don't work so much for me. Jimmy Dean has a breakfast sandwich, egg whites, spinach, wheat bread and cheese, only 160 calories, a filling breakfast. If I eat Lean Cuisine meals for lunch, I am starving an hour later. If I make low fat crockpot recipes, they are comforting and filling, this works for me. Salads for dinner works too. I need to use low fat dressing, lots of veggies, a little feta cheese, sometimes a little chicken. 100 cal bags of popcorn at night or a mozzerella cheese stick. Didn't mean to go on so much, but those are some things that seem to be working for me, and wanted to share.
I have personal trainer and I get weighed and measured (BF%) once a month. That certainly keeps me motivated to try and lose weight and BF between measuring. But, I also need more daily motivation for the everyday type of challenges. I have found that writing in a journal every day helps me. I do currently weigh myself everyday and I record that when I write in the journal, I hope to get to a point where I feel I don't need to weigh myself every day. I also write about how my exercise went, what I did at the gym, how I felt and also about any good or bad things that I did to help/hinder my progress. I also write down any sabotaging thoughts I may be having and I then follow that with a helpful response - It's like my own cognitive therapy session with myself.
Fitness Minutes: (5,060)
45 12/22/13 10:43 A
A health coach that keeps me motivated and accountable. This can be anyone. A friend, family member or someone you pay.
What finally seems to work for me is eating like the late Jack Lalanne. He juiced during the day and then went out with his wife to their favorite restaurant for their evening meal.
As a young person who had a problem putting on weight, I remembered that I was always on the run. I had no time for breakfast, nor lunch, and dinner was something I hurried through. I had too many things to do in the evening so didn't think about food. I had a zest for life. I'm trying to recapture that feeling.
Fitness Minutes: (3,008)
1,181 12/20/13 4:43 P
Always being honest in what I eat and trackng every morsel!
Fitness Minutes: (74,271)
2 12/20/13 2:37 P
Fitness Minutes: (31,225)
449 12/20/13 5:38 A
I have been doing the small meals/snack all day long. Then, I never felt hungry because I was always eating. Just recently I started doing a more standard 3 bigger meals approach, but still do the lots of little meals approach, too. I also have more flexibility for bigger meals now with maintenance and a higher calorie range. What I've ended up doing a lot if having a big meal and then all the snack to fill in during the day, so a combination of both approaches. The key is to do what works best for you!
I had to quit drinking alcohol (mostly wine) in order to lose weight. So many unnecessary, unhealthy calories ! Staying alcohol-free, I'm also more aware of what I'm eating. The weight came off quite quickly. Then I reached a plateau for 6 months when I started drinking again. Now I've been alcohol-free for over 30 days and lost 5 more pounds ! That's the key for me. Just drink water. No alcohol.
Fitness Minutes: (15,014)
417 12/15/13 12:07 P
Tracking my food is what worked for me. It helped me be more aware of what I was eating (very low quality foods) so I could make better food choices. Tracking was also a big help in terms of exercise. By tracking my workouts and my food intake, I could see when I wasn't eating enough to support my level of activity, so I didn't end up inadvertently sabotaging my progress.
Fitness Minutes: (74,443)
3,293 12/14/13 11:53 P
moderate carb consumption (around 100G/day) real food planning & preparation lots of exercise no excuses
Fitness Minutes: (50,526)
119 12/14/13 5:35 P
Great topic! Consistency (exercising and tracking everything I eat daily) and setting realistic goals are the most important factors.
All my life I have battled my weight-- I often thought that I can do anything BUT maintain a healthy weight without starving myself (which I refused to do after age 23). I was always good at limiting what I was eating (too much so when I was a child and teen), but I didn't learn the value of daily sustained daily exercise until last year. It has truly transformed my life! Making sure that every single morning I walk at a brisk but manageable pace is absolutely key. I have set realistic goals, too, and see this as my life rather than a diet. I started out in July 2012 walking 30 minutes at 2 miles per hour. I was sweaty by the time I finished-- severely out of shape-- but I could do it. I continued to move my pace up periodically and then I discovered the beauty of the incline (I could do that a bit more easily than walking faster). I am now at 2.9 MPH and a 5% incline. Nothing too drastic-- perhaps even slow for most people-- but it is working great for me! I am looking forward to stepping the pace up to 3.0-- a pace I was comfortable with 10 years ago-- in a month or so. I have lost 108 pounds since July 2012 and I'm feeling great!
Tracking and Exercising. Exercising also seems to help improve my mood.
Fitness Minutes: (35,636)
4,145 12/13/13 1:36 P
Tracking food has been the most important thing for me. Early on I had a few shocks about how many calories were in some of the 'healthy' food I was eating. Tracking does away with mindless eating for me.
Fitness Minutes: (30,518)
3,327 12/13/13 10:14 A
Tracking my food and being aware of and honest about portion size have been the key for me.
Fitness Minutes: (3,004)
69 12/12/13 4:58 P
1. Drinking my 8+ glasses of water every day. I never leave home without a big pint glass of ice water. 2. Getting plenty of sleep. I used to be so sleep-deprived and I didn't even realize it. I no longer sleep through the alarm. 3. Being more active. I'm not a huge fan of exercise but I have a lot more energy and stamina now. I can do more, so I do.
Fitness Minutes: (10,288)
140 12/11/13 10:02 P
I use the menu plans provided by SP, but I eat more than three meals a day. For breakfast, I usually eat all that is recommended, but I may only eat 1/2-2/3 of the dinner plan. The remainder of that meal is what I eat if I'm hungry before dinner or as my snack. I still have some tweaks to work into it...more sleep, more water and more walking. I haven't gotten that part implemented yet...lol.
Fitness Minutes: (60,563)
45,979 12/11/13 9:16 P
Knowing that I can do it without pills or surgery! Everything in moderation and if it is to be, it is in me!
Edited by: SUNSET09 at: 12/11/2013 (21:17)
Fitness Minutes: (10,063)
1,164 12/11/13 7:11 P
I just had to get my boredom eating under control. Now I'm managing to eat (and lose weight) by following my own hunger and fullness signals. I walk to get around (I'm a non-driver and live in an urban area) and am working on incorporating some more formal exercise into my days. I track my exercise only. I was already a fairly healthy eater, I just ate too much for the wrong reasons. I don't deny myself treats but to be honest I don't think about them that often!
Would like to know what works for my fellow spark friends to help you succeed at your weight loss goals----For me--It is 5 small meals less than 300 calories a day--plenty of water, exercise, and planning and sticking to meals, and always tracking, and getting enough sleep, and eating plenty of fruits and veggies with protein,--
SparkPeople, SparkCoach, SparkPages, SparkPoints, SparkDiet, SparkAmerica, SparkRecipes, DailySpark, and other marks are trademarks of SparkPeople, Inc. All Rights Reserved.
SPARKPEOPLE is a registered trademark of SparkPeople, Inc. in the United States, European Union, Canada, and Australia. All rights reserved.