SAMATTHE   21,345
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SAMATTHE's Recent Blog Entries

Nutrition makes a difference

Thursday, June 16, 2011

I've been exercising and counting calories for seemed like forever. I even hired a personal trainer 2.5 months ago. But I would fluctuate with the same 1-2 pounds. And the inches just weren't moving (at one point, it seemed like the inches would move from one part of my body to the other part of my body). But I just wasn't making progress. Then I started reading a book that was recommended by another Sparker that provided easy to follow guidelines for nutrition - 2 eggs, 1 cup of oatmeal, 2 pieces of fruit, 3 veggies, green tea, protein shakes, and vitamins - EVERY DAY. How simple is that? Plus, watch out for foods with more than10 grams of sugar. And just in the past week, my weight hasn't been fluctuating and I've maintained a 2 pound weight loss. I am totally excited and motivated. In the past, I would stay within my calorie range, but I wasn't taking my vitamins or protein shakes and I wasn't eating high quality foods. Many of the foods that I was eating were high in sugar (especially the ones that were labled low fat). I was really losing motivation to continue.

What you eat really does make a difference. I don't eat nearly as many frozen meals as I used to (I used to eat them daily for lunch). Now, I make sure that my lunch hour meal is filled with as many veggies as possible. I've reduced my sugar drastically by actually looking more at the sugar content than the calorie content. And I'm going to go to my local Farmer's Market for the first time on Saturday. I can buy 14 pieces of fruit and a variety of vegetable to last me one week. I can even get free range eggs.

I have always heard that we should eat organic but I always thought that it was too expensive and too hard. The truth is that it isn't all that expensive and it is easier than you may think.

The next phase is to start replacing as many items as I can with Organic/less processed foods. And the book gives a list of which foods you want to concentrate one. And the recipes that she provides are easy to make and can be done on a regular person's budget.

So I'm really excited about the progress made so far. And I'm looking forward to the lifestyle change that I'm making.

  
  Member Comments About This Blog Post:

SKYWATCHERRS 6/16/2011 4:18PM

    Good for you! That's great - nutrition really is the first block of fat loss and overall health. Keep up the awesome work!

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Revisiting the basics

Wednesday, February 23, 2011

I read a spark motivator story today that really made me take a hard look at myself and what I am doing. I have been a member of Spark people since 2007. And I've been trying to lose the same 15 pounds since 2007. The first year on SP was great. It seemed as if I was making a lifestyle change. Then life happened and . . . . well, I can give you a lot of good reasons why I packed the weight back on. But the truth of the matter is that I am a dieter and not a lifestyle changer.

So, I took a moment and re-read the first stage of SP Diet. The first stage encourages me to set goals and to find my motivation. As I am trying to come up with my visual motivation, I think of different celebrities who have body parts that i want. But the problem with that is I haven't eternalized the fact that i can achieve that they have. I usually end up telling myself that they have personal chefs and personal trainers who keep them on point. Even when I look at Jennifer Hudson. But I'm sure that she had a great support system too (nutritionist, personal trainer, and other people who are paid to encourage her along the way).

I need to find a new motivation. I can't use celebrities. I have to find something/someone that is more real to me - and attainable. So, instead of saying "I want arms like her" or "Abs like him" or "A butt like her,"

My short term motivation is to participate in a 5K race this summer. This is not a visual motivator but it is a tangible motivator. This is something with a real deadline that I can work towards. In order to achieve this goal, I have to train and eat right.

I have two other life goals that I want to accomplish - learn to swim and learn to ride a bike. One day, I would like to participate in the MS 150. And I also want to scuba dive.

As a long term motivation, I would like to participate in one to two races every year.

My long term goals is to be healthy and active well into my senior years. I want to have a healthy lifestyle before I get married and have kids so I can pass on my healthy living to them.

Well, this is all for now. Thanks for listening.

  
  Member Comments About This Blog Post:

FLAB_2_FAB2011 2/23/2011 7:12PM

  We have similar stories.Hang in there...You'll find your way. emoticon.

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Positive Thinking

Wednesday, December 29, 2010

Positive thinking is more than half the battle when it comes to weight loss. I've learned that and have applied it to my life over the past month. Instead of beating myself up over perceived failures. I recognize the failures, but I put more energy into praising myself for positive accomplishments. For example, I'm feeling proud of myself today because I have been consistently working out for the last few weeks 3-4 times a week. My goal was to exercise for 30 minutes a day, 3 times a week. But, on average, I've been exercising 3-4 times a week, 45 minutes day. This is such an accomplishment for me because I'd been very inconsistent over the past few months. So for me to consistently workout for the past months, with all the holidays and activities, I'm feeling really good about myself. Now, the old me would have spent more time and energy fussing at myself for not working out 5 times a week for one hour a day. But that old me is gone and I'm learning to speak positive things into my life.

To speak more positive things into my life:

I have accomplished creating the habit of working out consistently over the past month. For this month, I will begin writing down everything that I put in my mouth. I know that once I start watching what I eat and continue my habit of exercising every week, the pounds will begin to come off. I fully expect to have lost 2-3 pounds in 4 weeks. I thank God in advance for this and I will begin celebrating now for my accomplishments. :-)

Until next time . . . . . .

  
  Member Comments About This Blog Post:

RUNJEWELRUN 12/29/2010 10:18AM

    Keep up the great work!

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New Beginnings

Wednesday, December 01, 2010

You know, I've been back and forth on my weight and healthy lifestyle for a while now. And I've just figured out what my problem is . . . .

I just read an article from Yahoo about how to lose weight like a guy. One of the main points - which I am guilty of - is overthinking the situation and not celebrating the small victories.

I don't celebrate myself enough. I travel a lot for my job. I have spent more nights in a hotel than I have in my own bed this year. Working 60-70 hours a week doesn't help either. So, I may only get in 3 workouts a week. But, instead of being proud of myself for accomplishing that much, I beat myself up because it wasn't enough or I didn't work out hard enough! So, when the next week rolls around, I feel unmotivated to get up and work out because i know that I won't reach my "5 days a week, 1 hour a day goal."

So, today, I am promising myself that I will celebrate the small victories.

I also overthink what I need to do. I overthink the food and I overthink my workout. For example, I don't have a lot of food choices while traveling. Most of the food in the evenings have to come from a fast food place. So, I sit and stress over what I'm going to eat and how can I resist the temptation of fries. What I should do is go eat and not starve myself. Eat when I'm hungry. Stop eating when I'm satisfied. Eat a Salad. If I'm still hungry, eat a grilled chicken sandwich. Call it day.

I've also forgotten the basic principles of Spark People - take baby steps. If I have an off week this week, I stress out the next week because I feel like i have to work out twice as long, twice as hard, and eat half of the food - all to make up for the bad week. Then, 3 days into the week, I become frustrated and discouraged and revert back to bad habits.

So, I am going to start over again. Change my mindset. Start small. Do one thing at a time. Make that a habit. Then make another change.

There are so many tools on this website that can help me get back on track and make my healthy habits a lifestyle. That Yahoo Article was just the wake up that I needed to help me gain perspective and begin my journey.

Thanks for listening!

  
  Member Comments About This Blog Post:

CANDOTHIS1210 12/13/2010 11:49AM

    Celebrate anything positive. We give power to things we ponder upon. If all you do is think about what you don't want that is exactly what you get. Instead of thinking about I only got in 3 workouts, think wow I could have gone the whole week and not worked out at all but I made the effort to get in three! Yeah me! Become the unthinker. You can do it. Good luck.

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BONNIE627 12/5/2010 9:14AM

    mindset is very important in this weight loss journey..I agree you should celebrate what you are able to do instead of what you are not ... hang in there..

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PRINCESS547 12/1/2010 11:17AM

  I love the idea of celebrating the small stuff! I beat myself up for the things I dont do. emoticon

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Nutrition question

Tuesday, April 06, 2010

Well, I've been traveling so much lately. I've only slept in my housr for maybe 3 weeks this entire year of 2010. And it's been hard on my journey. I haven't been tracking my food. Half the reason is because I am just so busy. The other reason is that I don't know the nutritional value of what I'm eating. But I've been exercising here at the hotel. ANd I've been tracking that. The couple of times I've gone home, people have said it looks like I've lost weight. But I'm a numbers person. And the scale just isn't showing it. And part of that is really because I don't have the right combination of food and exercise.

I've heard time and time again that in order to achieve long term weight loss, you MUST write down everything that you eat. Here on spark people, there's a nutrition tracker. But you have to know the nutrition content. And because I don't know half of what I'm eating, I don't track.

Is it worth it to just write down what I eat? Or do I have to know the calorie content of everything that I eat?

  
  Member Comments About This Blog Post:

SAMATTHE 4/9/2010 7:14AM

    Thank you all for the encouragement. I've been writing down what I eat for the last three days. Some items I had to guess the nutritional value (i.e. the food wasn't listed in the nutrition tracker and I didn't have a package to get the nutrition info from). But even if the numbers aren't exactly accurate, it does force you to think about what you're eating. I've notice that my calorie intake has gone down to within my target range just in three day! And I've found a way to help me make time to track. Since I am not able to get on the internet all the time, I keep an excel spreadsheet open just so I can jot down what I've eaten. And, at the end of the day, or the next morning, I transfer that information at one time into SP.

Again, thank you for the advice and support. Now I feel like I can get back on track!

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NEXTYEAR 4/6/2010 9:03PM

    You may want to track nutrition just so you have an idea of the portions you are eating. My sis has the same problem in the cafeteria. She tries to guess and avoids recipe type foods.

A lot of members have added restaurant foods and there is a Spark link to restaurants that post on the Web. http://www.sparkpeople.com/resource
/nutrition_articles.asp?id=545<
BR>
You're probably losing inches!

I bet you need a laptop! emoticon

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SAMATTHE 4/6/2010 6:32PM

    Thank you for the advice.

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SEAGIRL59 4/6/2010 6:21PM

  Samatthe:

My situation is similar to yours. Although hotel time has decreased, traveling the road for my job hasn't. I just returned to SP and I can tell you what worked for me the first time around was keeping a food diary - of everything that I put in my mouth. It served 2 purposes: made me aware of what I was eating, the amount - and it made me plan ahead.

As far as nutritional value, I went under "add a food" on the nutrition page and listed everything that I liked to eat. If it wasn't listed, I copied the nutritional information from the package. That way, I got to know the serving size for what I was eating and it helped me make better choices when I went out to eat.

The truth is, when I stopped writing things down I messed up. I just started over 3 weeks ago and after no weight loss worth mentioning, declared this morning that I was going to make the time to track my food.

Hope this helps.

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