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    KRISTEN_SAYS   72,996
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My weight loss tips

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Friday, April 20, 2012

Last night my cousin and I gave a presentation to our health class about weight loss. I've lost almost 50 pounds, she's lost 25, and we made a power point and put together everything we have done that has helped us lose weight and keep it off. Quite often people message me and ask me what I did to lose weight (which I love by the way! It's so flattering when you inspire others), and so I thought I would share the information in our presentation. I'm sure I'll think of other things I missed during the presentation so I'll add to this every now and then.
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THE TRUTH ABOUT WEIGHT LOSS:
- Weight loss = calories out > calories in. Simple, right?
- WRONG. Weight loss is NOT easy.
- You will not see immediate results
- It takes hard work, dedication, and trial and error to find out what works best for you
- Don't be fooled by certain weight loss products (diet pills, weight loss supplements, other products that basically tell you you can lose weight with little to no effort). If it sounds too good to be true, then it probably is

HEALTHY WEIGHT LOSS:
- Not a "diet," which implies a temporary fix
- It's a permanent lifestyle change

NUTRITION TIPS
1. Identify how many calories your body needs to lose weight. It's important to realize that the more you exercise, the more calories your body needs

2. Eat a balanced diet. Stay within your ranges for carbs, fats and proteins

3. You DON'T have to be hungry all the time. Choose nutrient-dense foods (like fruits and veggies, whole grains, healthy fats, nuts, seeds, etc.) This article shows it perfectly: www.sparkpeople.com/reso
urce/nutrition_articles.as
p?id=1260


4. Read nutrition labels and learn how to interpret the information. The most important thing on a nutrition label is the serving size and the amount of servings in the package.

5. Track your calories and fitness minutes ACCURATELY. One reason why people struggle to lose weight is because they overestimate the time they exercised/calories burned, and underestimate their portions of food. As a result, they eat more than what their food tracker says, and didn't burn as many calories. Solution? MEASURE AND WEIGH YOUR FOOD. Make sure the food entries in your nutrition tracker are the same as what they are on the food label. And don't always believe the calories burned display on cardio machines, especially when they don't ask for your weight prior to your workout. That number is hardly ever correct. INVEST IN A HEART RATE MONITOR! A good HRM will tell you how many calories you've burned.

6. Moderation & Portion Control: You don't have to eliminate any "bad" foods if you're able to control your portions. Pay attention to your portion sizes and keep in mind that when you eat at a restaurant, oftentimes you have 3-4 servings of food on your plate. This article tells you how much one serving is compared to some everyday objects: www.sparkpeople.com/reso
urce/nutrition_articles.as
p?id=177


7. Eat small, frequent meals throughout the day. Eat breakfast as it kickstarts your metabolism for the day. Eat balanced meals for best results (complex carbs, lean proteins, healthy fats, fruits and veggies). But small, frequent meals is not a good idea for those who struggle with discipline, moderation and portion control as it can lead to overeating.

8. Eat a variety of food to ensure that you meet requirements for both macro- and micronutrients. For fruits and veggies, eat a variety of color.

9. Don't drink your calories (soda, sweet teas, fancy Starbucks coffee drinks, etc). Limit alcoholic beverages. Eliminate diet soda - recent studies have shown that those who consume diet soda daily have a higher risk of stroke and heart attack.

10. Drink at least 8 8oz. glasses of water DAILY. No matter what!

FITNESS TIPS
1. Aim for 60-minute cardio sessions most days of the week
2. Aim for at least 3 full-body strength training per week
3. Warm up before your workout with light cardio, cool down properly, and save your static stretching for after your workout.
4. Find workouts to enjoy so that you can stick with them
5. If you find that your workout is becoming too easy, then it's time to increase the intensity or find something new
6. Figure out what motivates you to exercise
(I will add that Jillian Michaels' DVDs are AMAZING and highly effective)
7. Make physical activity part of your daily routine. You DO have time for it. If necessary, break your workout up into 10-15 minute sessions throughout the day

STAYING MOTIVATED
1. Set realistic goals: set mini goals in 5-10 pound increments. Give yourself enough time to reach goals. Reward yourself, but not with food. Set other goals that are centered around nutrition, fitness and overall wellness. Take a before photo, and take a progress photos along the way. (Best feeling ever - comparing your before and after photos side by side.)

2. Don't always trust the scale as it can be very misleading. Use a tape measure to do full body measurements every week or every other week. If possible, measure your body fat percentage.

3. Develop streaks and don't break them (drinking your water for x amount of days, exercising 5 times a week for x amount of weeks, etc)

4. Never get discouraged! Everyone has a slip up, everyone makes mistakes along the way, but move past it. Don't dwell on it. Don't blame others. Come to terms with it and keep moving forward. Don't be afraid to ask others for help. There are so many people here on SP who are more than willing to help you, support you, encourage you, give you advice. We want you to succeed!
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  Member Comments About This Blog Post:

IKANDOIT13 2/12/2013 10:10PM

    emoticon

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EMILYDOODLE 6/9/2012 12:26PM

  great tips

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PINUPMODEL23 6/6/2012 7:21PM

    these are great tips!

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EMILYDOODLE 6/4/2012 2:16PM

  congrats on your weight loss

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FITBECKSRN24 5/25/2012 12:25PM

    i love this blog! its all perfectly written

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ALLIEALLIE2 5/15/2012 1:34PM

    Excellent Blog!

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1GROVES2 5/14/2012 12:50PM

    Wow....thanks so much for this inspiration and by the way CONGRATULATIONS!

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MSNOMOREFLUFFY 5/13/2012 10:31PM

    Awesome. Thank you and I will use these tips to work harder!

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JULIESJOURNEY12 5/13/2012 12:35AM

    Thanks for the advice!

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JACEBEL 5/12/2012 6:03PM

    emoticon

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STOPPLAYING2011 5/11/2012 10:50PM

    Congrats on you weight lost and than you for the great tips you provided. i am so glad i read this because it will really help me a lot .You are a God send i appreciate you taking out the time from your schedule to really break down how you lost the weight all the other blogs give you bits and pieces of what to do but you went all out with such details and made it so clear that no one was left guessing what to do next. I know i am able to lose the weight now you have awaken my inner PUSH ability. I won,t stop until i am able to wear a size 9 -10 jeans like i did when i was younger, you really are a true blue sparkie because only a person that has the heart of our founder would care enough to reach out and help others that are struggling to reach their goals and with this info you have made it possible.

emoticon emoticon



Comment edited on: 5/11/2012 10:59:45 PM

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KATV865 5/11/2012 1:39PM

    How great did it feel to put together and then share your presentation??? Good job!

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LIZALOT 5/11/2012 2:38AM

    Great blog, all the good advice in one page. And you are a great example to prove it works! Well done!

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KK10TM 5/11/2012 1:22AM

    Thank you for sharing this. My motivation has been renewed after looking at your pics!

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JOANNS4 5/10/2012 7:50PM

    emoticon emoticon

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KATHEYMC 5/10/2012 6:00PM

  Awesome job accomplishing your goal!

Thank you for the tips! emoticon

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EEEEELIZABETH 5/10/2012 5:42PM

    excellent advice ..


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CASHE00 5/10/2012 5:40PM

    These are great tips! You have done awesome and look absolutely gorgeous. I hope one day I get to share my success story like you have. emoticon

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MSLOVELY87 5/10/2012 5:08PM

    Great tips thanks your a great inspiration, i need to lose 50 pounds, and seeing you makese doing this easier and lets me know i can do it. '

You look beautiful! emoticon

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ONEATATIME3 5/10/2012 4:39PM

  Very inspirational! who ever follows what u have suggested will definately loose weight. And you are so rightthere are so many SP friends who want to help. emoticon

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SHAWNY2 5/10/2012 11:38AM

    Great Blog. I really like the fact that you put that diet pills and supplements ARE NOT the quick cure. So many people want that quick fix and it will come back and backfire every time! It is a lifestyle change. Great job! You look great! emoticon

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LISAHEM 5/10/2012 9:37AM

    Thanks for sharing, such an inspiration!!!!!

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BRAZILMAMA 5/10/2012 7:59AM

    Thanks so much for this information. This is so helpful! You are an inspiration!

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SWEDE_SU 5/10/2012 5:52AM

    this is one of the best posts i've read here on spark - among many great ones! thank you and congratulations on your accomplishments!

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BLUE_KARMA 5/9/2012 11:54AM

    Great breakdown - thanks!
Congratulations on all your hard work and dedication.
emoticon

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SBNORMAL 5/9/2012 4:54AM

  I am working on my first fifty, getting closer and I can not wait!!!

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EKSB32702 5/8/2012 9:26AM

  Thanks for sharing - very helpful tips

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MAREANNIE 5/8/2012 3:43AM

    Very good and succinct. Thanks!!
I am proud to say I lost 55 pounds and have been maintaining for a year! emoticon

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DLYNCH49 5/7/2012 9:02PM

    Excellent summary of how to reach your goals.

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KRISTENMBATT 5/7/2012 2:41PM

    I like the part about setting smaller goals, 5-10 lbs. each time, I write it on the white board above my computer desk so it's always on my mind and keep changing it as soon as I hit my goal. I also reward myself. I told myself I was going to but myself a new Spring dress after losing 20 lbs, but ended up buying a new bathing suit, the first in several years. I realized I had lots of new things to wear in the closet now that I lost some weight and they fit comfortably again. It feels good to reach those goals!

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DMANN104 5/7/2012 12:12PM

    Great tips - I totally agree with all of them.

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NADIAM81 5/7/2012 10:05AM

  thanks for sharing ! and You look amazing ! such an inspiration.

Comment edited on: 5/7/2012 10:06:16 AM

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SD4265 5/7/2012 9:33AM

  Way to go!!!! I hope you have many successes like this in the future emoticon

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NARNIAROSE2003 5/7/2012 8:34AM

    EXCELLENT synopsis! Congratulations on all your progress and thank you for sharing your knowledge with others.

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AUNTIEB82 5/7/2012 12:10AM

    awesome,awesome,awesome! Thank you for sharing your tips with us!!

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CJELLIS99 5/6/2012 11:43PM

  Thanks!! I needed these little helpful tips. I've been at this for almost 2 months and some days find it harder then others...but I'm not going to give up.


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DAISEYTWO 5/6/2012 10:58PM

    emoticon Great information. Thanks for sharing. Keep up the great work.

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MIKA016 5/6/2012 8:36PM

    Thank you for sharing. I will use this information and work on my program. I agree with the smaller goals so they are attainable. I'm working at decreasing my calorie intake and down sizing my meals. I'm finding my way.....It's all a learning process. I will get there......People like you are making it possible. :)

ML

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IRISH813 5/6/2012 6:03PM

    Thanks for the great advise!!!

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BHODGES865 5/6/2012 5:29PM

    Sadly, I do know all these things, but it's putting it all to use that makes the difference. You look amazing and I hope you have a healthy life after this transformation.

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QTEALADY20031 5/6/2012 4:24PM

    Thank you for sharing this........very good advice and suggestions. emoticon June

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MOUNTAINGIRL41 5/6/2012 2:58PM

  Great post! Congrats on your success!

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LIGHTHOUSE23 5/6/2012 1:32PM

    Thanks, I needed to see this today!!!
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2RUTHIE 5/6/2012 1:06PM

    Great lists and good detail of how you did it. Congratulations and thank you for posting!


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SUMMER2812 5/2/2012 12:20AM

    Thank you so much for sharing this!! emoticon

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BALDWINJ_03 4/26/2012 7:31PM

    Great blog!

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CNWFIT 4/24/2012 9:49AM

    I printed this blog and stuck it on my fridge! Thanks for the fantastic advice!

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HELLO_HURRICANE 4/22/2012 2:00PM

    Thanks so much for your wonderful post! You are a huge inspiration and role model. You have earned your body the healthy way and that is amazing! It gives me hope that if I stick with these health habits, I could achieve my own healthy weight. Thank you.

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CARDAMOMMA 4/22/2012 11:59AM

    Thanks for the great post! You are so positive and incredibly motivating.
Congratuations on all the hard work--wow, has it ever paid off! You look amazing.

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SNEVIL1 4/20/2012 8:13PM

    Excellent tips! Thanks for sharing.

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