10,000-14,999 SparkPoints 14,786

Fellow Sparkers! Share some tips!

Monday, October 03, 2011

If you have been going at this lifestyle change for a year or just a few months it doesn't matter. What are some tips that have helped you in nutrition, fitness, pushing through the "no results week", anything you would like to share would be great for me. I've had the problem of finding the excuses in everything to stop me from continuing. I've restarted...again and would love some TIPS!!!

Thanks in advance!
Share This Post With Others
Member Comments About This Blog Post
    You look like you're doing great! I love this blog because I get to read all the other comments. I've been at this healthy eating/exercise wagon since Jan. and here are a few tidbits of my advice:
    1) Don't wait until you're really hungry to eat - eat small snacks throughout the day to keep the hunger monster away.
    2) Don't be afraid to try new workouts to find something you really like. I couldn't believe exercise could be fun until I tried Zumba and now I'm in love.
    3) Allow a splurge meal once a week. It works for me because I tend to get burned out on eating right when I go for weeks at a time and tend to say, "The hell with it" so my splurge meal is Friday night and I get to look forward to it all week.
    2356 days ago
    1. Never stop trying!
    2. You fall, get up.
    3. Find a happpy exercise! (Mine is dancing~ LOVE Zumba DVD's)
    4. READ labels. ALL labels!
    5. Sodium counts. Keep it low.
    6. Drink lots of water, it flushes! LOL
    7. Try new exercises to keep from getting bored.
    8. If you are a TV watcher, get some light weights and lift while watching. Time passes and you get a workout in. I put weights on my ankles (2lbs) and hand held 5lbs while I watch movies! Get the workout in and watch your movie!
    9. Take a rest day or a light day once a week.
    10. Challenge yourself daily.
    11. Plan for the Victory Party!
    2359 days ago
    My dog is a great motivator - I have to take him out to do his duty - so I wind up walking down the road, or else I would be sitting all day, feeling sluggish and tired.

    I am trying to eat more vegetables and fruits. This seems to be the season where they are fresh and tasty. I notice that vegetables and fruits keep you fuller so you don't get so hungry.

    Also when I feel like snacking, I think to myself - am I really hungry or just bored or is something else really bothering me, so I go for a short walk with my dog or drink some water, chew some gum or get another cup of coffee (or reach for some almonds to chew on).

    I have weighed close to 200 pounds, and my weight loss is slow at times but I don't care; as long as I KEEP THE WEIGHT OFF I AM HAPPY.
    2359 days ago
    As someone who has quit and returned to SP I can really understand the problem of finding the excuses in everything and stopping the journey.
    The tips you have received are wonderful. I will add this one.
    Fear of starting and fear of failure held me back for a long time. I just didn't believe that I could do this. Overcoming that fear is the first thing I worked on this time. I manage the fear with Celebration. I celebrate each healthy choice, drink of water, tracking and effort at fitness. That celebration empowers me. I feel proud and strong. First I saw a trend and pattern and then I began to believe that I can sustain this. Whenever I waver, and yes I still do, I know that the first thing I need to do is make just one healthy decision. If I can make just one I know I can make another. The I go right back to celebrating those decisions until the fear goes away. No matter how hard the journey, you're just one healthy decision away from continuing.
    If you hit a hard patch, please reach out for help. SP love to help are always willing to lend you a hand. You CAN do this!
    2360 days ago
    Take one day at a time. Don't beat yourself up if you have an off day or mess up. Keep your head up and just keep moving!
    2360 days ago
    Water. Fruits and veggies, 5 a day, even if you don't lose, even if you gain, you know you'll be getting the nutrition you need a will be likely to make better choices.
    2360 days ago
    Looks like you already have a lot of good tips. All I'll say is to incorporate your new healthy choices all life. Don't say "I can't eat healthy because of ____." Approach it more like this "I healthy eating is part of my life and ____ is part of my life. Therefore, I can eat healthy."

    Also, you'll be more likely to stick with small, gradual changes. Don't try to change everything all at once.
    2360 days ago
    I joined SP a little over a month ago and am loving it! One of the big reasons is because it encourages us to go slow, and to do a few small things before jumping to the next. I guess the bottom line for me is don't try to do everything all at once. I really focused on tracking and upping my water intake for the first month and am now upping my exercise this month. And since you're coming back and have a fresh-start attitude, consider starting the program over. Re-do your Fast Break goals, then move on to Stage 2, etc. I'm sure there's a way to re-set that stuff on the site if you wanted, or just do it on your own.

    The other thing that I'm finding really helpful is goal setting. As many others have said, having specific things to work towards is a major motivator. I did a blog post on my October goals if you want to check it out. Feel free to take whatever you think might work for you.

    Finally, I signed up for a virtual 5K and started a beginner's running program which has helped so much with the consistent exercise because it tells me exactly what I need to do every single week. I also signed up for the Revolution 100-Day Challenge, which isn't about how many crunches you can do, but more about introspection. I'd highly recommend both of those teams/activities.

    Good luck! I'll be rooting for you.

    :) Courtney

    2360 days ago
  • APED7969
    Make diet and fitness goals as well as weight ones. If you do a great job with exercise for the week but the scale stays the same you'll still be proud of yourself for exercising. Good ones include working your way through the C25K program and then setting further running goals if that is your thing. If not setting goals like 10min exercise every day or 30min 5x a week are great too. Food goals can be things like getting 5 fruit/veggies a day, weighing your food, or drinking your water. If they are set as goals they may seem less like work.

    I think my main motivations are these:
    - monthly progress photos (these are always really motivating)
    - monthly measurements
    - daily weigh ins
    - monthly blog with goals for the month
    - initially daily blogs then a bit less often with weekly plans/goals

    Good luck in your journey! emoticon
    2360 days ago
    Focus on what you are doing and how you feel more than on the scale. I'm losing weight far slower than I thought, but it's okay. It's still working, just slowly. Don't let numbers stop you.

    2360 days ago
    First things first, number one kudos to you for making the decision to change. That is a big first step. Number two, you have youth and beauty on your side! I have been up and down this road a few times. Not sure why I let myself go this time, I just didn't THINK about it, plus a couple injuries. I'm finding just tracking everything: nutrition and fitness is so helpful; I get a sense of accomplishment as I record my fitness minutes for instance, and also that I have kept within my calorie range. I have started walking the golf course again, yes I'm huffin and a puffin, but I'm doing it. You know it's great to be alive. I started back to water aerobics and that feels great. I love the water. What do you love to do? I'm not great at walking unless it's the golf course, but if my hubby wants to walk I go with him. Number three believe in yourself. You are so worthy of this, to be all that you can be. emoticon I'm also inspired by the feedback I get from my SP friends and motivational articles. The Message boards are great. Good luck on your journey. I'm rooting for you!!
    2360 days ago

    Comment edited on: 10/3/2011 4:00:51 PM
    I totally agree with everything ARCHIMEDES said. Increasing your fruits/veggies is key to weight loss success and health. Try replacing one processed carb in your diet with veggies instead.

    Strength training is amazing and has tons of positive health/fat loss effects. Don't ever let anyone tell you that cardio is the only way to lose fat. That's not true. And on the flip side, don't listen to people who try to tell you cardio is totally worthless - that's not true either. You need both. And like ARCHIMEDES said, you will NOT bulk up if you pick up a heavy weight. That's a total myth, it's not true. I've been weight-lifting for years and I don't look like a man.

    Consistency, pre-planning, and not buying junk food. If it's not in the house and you'd have to make a special trip out to get it, your chances of eating something unhealthy are greatly reduced. So don't buy it, don't bring it home.

    Be consistent, but don't beat yourself up if you have a cheeseburger and beer with a friend after work. What matters is what you do MOST of the time. You do not have to be nor should you be perfect. That doesn't exist. Focus on progress, not perfection.

    Pre-planning - plan your food shopping and your meals. Take snacks and meals with you whenever and wherever possible. If you fail to plan, then you plan to fail.

    Make sure your motivation is strong and that there are many facets to it. Some can be surface or shallow, like "I want to wear a size 4 jeans." Other motivations need to be more emotional and deeper, like "I never want to be in the hospital for diabetes or heart disease like my dad was."

    change your life, don't just focus on a temporary project - you have to keep those healthy habits you gain while losing weight in order to keep it off after you've reached your goal. Change yoru thinking, your behaviors, your whole life.

    Don't be afraid. Power through the plateaus and realize that it's not JUST about losing weight. It's about changing your life and being healthy.

    "When you feel like quitting, think about why you started."-Nicole nichols
    2360 days ago
    If I were go to back into the Way Back Machine and tell myself one piece of advice that would help me lose weight and be a healthier person, it's this,"eat 6-9 servings of fresh fruit and veggies".

    Eating more fresh fruit and veggies has had a big impact on my health and weight. Keep in mind that weight loss is nothing more than a byproduct of a healthy lifestyle. If you're eating right and getting some regular exercise, the weight will come off on its own.

    The other piece of advice I would tell you would be to make sure that strength training IS a part of your exercise routine. Don't neglect your strength. Add lean muscle. Muscle burns fat and the more lean muscle you carry, the more efficient your body will be at burning fat.

    Don't worry, you will not look like a body builder if you strength train. that is a misconception. Strength training can change your body.

    2360 days ago
  • Add Your Comment to the Blog Post

    Log in to post a comment

    Disclaimer: Weight loss results will vary from person to person. No individual result should be seen as a typical result of following the SparkPeople program.