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SHADOWROSE45 SparkPoints: (4,845)
Fitness Minutes: (1,610)
Posts: 108
9/27/12 10:38 P

Hi

I find I do better just with my own choices of food, and I don't deprive myself of things I enjoy, yet I'm still losing weight.

I measure and count calories, but I still eat some of those snacks I like so I'm content. I also started small with the exercise. I'm doing walking,vas I have a lot of health issues, so wanted to start slowly to be sure I didn't hurt myself.

Be sure to reward yourself, too. That's important.

CARLA012 SparkPoints: (9,130)
Fitness Minutes: (50)
Posts: 4
9/27/12 9:58 P

If you're asking about the foods the plan lists, I'm guessing it looks like a lot of food because it is - healthy foods are usually lower in calories, and thus you actually can eat "more" food to fill up your daily calorie intake. You can either eat a McDouble for ~400 calories, or eat a large apple, a 4oz serving of chicken, and a cup of brown rice for the same amount...which is much more food, less fat, and more protein! So if you get too full before eating "all" of the food on the plan (which is not unlikely because of all the extra fiber, protein, and good fats that will fill you up faster!), then roll with it, because you'll be saving even more calories! That is the beauty of healthy eating :)

FATTYGOAWAY SparkPoints: (739)
Fitness Minutes: (825)
Posts: 8
9/27/12 7:32 P

This is exactly what happened to me. I didn't lose any weight last week. But i didn't just binge or said might as well eat more calories, I messed up anyway.... I really needed to hear this! Thank you... now, I can move forward!

LARKSONGRUTH Posts: 1,246
9/27/12 5:13 P

If you want to do you own meal planning, a good starting point is becoming familiar with the "my plate" plan. www.choosemyplate.gov/ It teaches about the nutritious foods and amounts that you should be eating. It will help you a lot to make better choices on your own.

ELOQUENTZ SparkPoints: (6,824)
Fitness Minutes: (1,441)
Posts: 310
9/27/12 4:47 P

One thing that helps me at first is to log my food that I plan to make and then before I eat it, I can tweak and make changes.

Also, the same calories of GOOD FOOD, is a lot more food than when you eat junk.

ARCHIMEDESII SparkPoints: (143,140)
Fitness Minutes: (214,125)
Posts: 20,991
9/26/12 12:12 P

REVDOCTOR,

The Spark Food Plan is merely a menu of meal recommendations you could eat. You don't have to use that plan at all. The plan isn't written in stone. You could eat whatever foods you'd prefer.

I know things seem overwhelming, that's why Spark People encourages its members to start with some simple changes first. Don't try to do everything at once or you will end up frustrated. Set some simple goals. Example, if you're not used to eating 6-9 servings of fresh fruit and veggies, set a goal to eat 2-3 servings each day for one week. if you're not used to drinking 8 glasses of water, set a goal to drink 2-4 glasses each day for one week. if you're not used to regular exercise, set a goal to take a 30 minute walk each day for one week. Once you've achieved those goals, then you set new ones.

Don't look at weight loss or good health with an all or nothing mentality. If the only healthy thing you were to do for yourself today was drink 8 glasses of water, that's still a step in the right direction.

One healthy thing you could do for yourself is very simple to do. Try to eat more servings of fresh fruit and veggies. Eating more really can and will help you to lose weight.

As far as what to eat, you might check out the Spark Recipes section. there are soooo many different recipes you could make. But try this. Take your own favorite recipe and look it up in the Spark Recipes section. What you'll find are healthier versions of that same recipe posted by Chef Meg as well as many other members.

You really don't have to make any radical changes to start. Let's say you drink 4 cans of regular soda a day. How about cutting that down to 1-2 cans per day ? That one simple change will save you over 400+ calories.

NO ONE ever became a healthy eater overnight. Thus the need to be patient with yourself and your body. Weight loss really is a slow steady process that takes time. Do check out the spark recipes sections for some really great menu ideas.



MSANITAL SparkPoints: (74,680)
Fitness Minutes: (44,555)
Posts: 7,728
9/26/12 7:49 A

Hi
I am not sure if I will get in trouble for sharing this but this is just what todays coaching session was about on spark coach.. and It really hit home with me.. we all have had days when we "mess up" or blow our food plan.. it is easy to get back on track I know my trick is to
not look back and forgive your self.. you can do it

Think back to the last time you made a mistake on your journey. Perhaps you were too busy at work to eat lunch, causing you to binge later on due to extreme hunger. Maybe you chose to hit snooze and skip your morning workout. Or perhaps you went on vacation, attended a party, or traveled for work and didn't make the best choices about what to eat. Whatever happened last time, take a moment to think about the situation--and how you responded afterward.

Did you decide that you had "blown it" and that you'd might as well keep spiraling downward away from your goals? Did you concede that you were a failure and take another few days (or even weeks) before "getting back on track" again?

Somehow, when we're in the moment, these ideas make sense to us. If you overeat by 300 calories, you decide you'd might as well keep going to turn it into 500 or even 1,000 excess calories. But thinking about it now, you probably realize just how illogical that rationale is, right?

These situations are a part of life. And they are going to continue to creep in and affect your goals. There will always be parties, travel, stress and busy periods that make it hard for you to stick to your ideal plan. And you're human, which means that you will make mistakes. But what defines you and your lifestyle is how you approach, react to, and move on from these mistakes. Of course, the smartest and best thing you can do is to simply accept the mistake, learn from it, think about what you did and how you could try to do it differently next time--and just move forward. Don't let the downward spiral continue. One step back, two steps forward, remember? This is a crucial skill to develop in order to stick to your plan for the long term.

So next time it happens, remember this coaching session. Take a deep breath. Forgive yourself. And choose to move forward in the right direction.

SLIMMERKIWI SparkPoints: (138,262)
Fitness Minutes: (33,254)
Posts: 21,854
9/26/12 5:33 A

I would make the changes with food and exercise by using the baby steps method. Just change 1 or 2 things and allow your mind/body to get used to it before adding something else to the mix.

It might be reducing soda/juice and increasing water consumption. It might be adding a couple pieces of fruit and veges to your day. At the same time, it might be walking a little bit further in your day.

Where it comes to the food plan, a lot of us don't use it. I am in the opposite season - we are coming into summer - so a lot of the foods aren't readily available that the plan suggests. Of course, being in NZ, a lot of the foods aren't available here anyway.

Where it comes to the food, the best things to remember is that reducing with a view to (almost) eliminating all processed foods re the high sodium/saturated fats/sugar content is very beneficial. They are high calories, and don't do much nutritionally for a person except in a negative way. Eating healthy fats in the form of a few nuts, olive oil, rice bran oil, avocado or it's oil, is excellent, altho' you do need to be aware that they are higher calories per gram. Increasing fruit and veges helps with physical and mental health, is lower calories - especially without dressings/sauces on them - is important, and replacing soda/juice with water is a great start too.

By using your Nutrition Tracker for all things consumed, and then clicking on the ""See today's full report" tab on the right near the bottom you will see 2 pie charts. One has the recommended % carbs/fats/protein and the other what you consumed. Try to tweak your intake so that your chart resembles the recommended on.

Remember those baby steps, and remember, any questions just ask :-)

Kris

REVDOCTOR SparkPoints: (1,028)
Fitness Minutes: (150)
Posts: 5
9/26/12 2:16 A

I havent eaten correctly for so long I don't know where to start. Am I suppose to eat all the food on my plan? I have eaten what ever I wanted of the wrong foods, and then began not eating enought food. my poor body doesnt know what to do. I just need some direction. This looks like a lot of food to me. but what ever I need to do to feel better and take care of myself I am willing to do. I am just lost, I need some help! emoticon

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