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    WILLBOYWONDER   33,407
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Staying On Track


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Thursday, March 28, 2013




How do you stay on track? I donít have to tell you how difficult it is to follow your eating plan and stay on target with your goals. Iím probably one of the most regimented people out here and itís hard for me too. But I have a few tips and tricks that I like to use, and you may like some of them too. They actually work for me.

ē Pay attention to and keep track of everything youíre eating. The Sparkpeople food tracker is great for this, but you can use another method if you choose. I like Sparkpeopleís because you can tailor it to your own eating and set your goals for calories, protein, carbs, fiber, etc., and it tells you how youíre doing throughout the day. When you keep track of it, you realize how easy it is to go overboard. If youíre not paying attention, you can quickly rack up hundreds of empty calories. So, track everything, even a 5 calorie stick of gum.

ē The best way is to plan all of your meals. I know, I know. Youíre thinking how thatís easier said than done, right? Well speaking from experience, I agree that it definitely can be easier said than done. But I also know that the reason most things are easier said than done is because we donít do them often enough. The more we do things, the better we get at doing them -- the easier they become. People sometimes laugh at me because Iím always thinking about or talking about food. Thatís because I like to plan out all my meals and snacks ahead of time. On most days, when I first get up in the morning, I already know what Iíll be eating for the rest of the day, including my between meal snacks. If I donít plan it, Iíll grab the wrong things in a mindless, rote sort of way.

ē Next, keep healthy snacks with you. Raisins, nuts, or grapes are good snacks. One of my favorite snacks is blueberries. One snack that Iíve recently gotten into lately is sun dried tomatoes. I like to get them sliced or julienne cut, and just one cup is filled with fiber, protein, iron, niacin, vitamin K and loads of antioxidants. How about that: snacks that are good and good for you. Canít beat that.

ē Also, portion out your foods, particularly snacks. I portion out a serving size of various things and keep them in baggies in the fridge or the pantry. And hereís another tip: you donít have to have a full serving in order to be fulfilled. One of my favorite crackers list a serving size as 15 crackers. I usually have half that amount and Iím satisfied. The full serving is 150 calories. By having only half a serving, I free up 75 calories. That may not sound like much, but believe me, calories add up.

ē If you really need to visit a vending machine, be careful at what you choose. Nowadays, many vending machines have a section dedicated to healthier items (i.e., the top row, the left side, row B, etc.). Other times, healthier items are dispersed throughout. Look out for those items, and be sure to portion them out.

ē Donít eat as soon as you feel hungry. You wonít pass out from starvation if you hold off for a half hour or so. Drink a cup of water or green tea, do some stretching, or go for a walk. If you eat as soon as you feel hungry, chances are youíll eat all the wrong things.

ē Last but not least, donít allow friends and family members to derail your progress. If you hadn't had your loved ones be discouraging or uninspiring, consider yourself fortunate. Many people trying to embark on a healthy life have to face the challenge of an unsupportive inner circle on a daily basis. If those in your inner circle are not being supportive, shame on them. When they try to impede your progress and say things to hinder you, try to let just let it go like water off of a duck's back. It's up to YOU to follow your plan.

Give these things a try. If they donít work for you develop your own. The important thing is to find ways to help you succeed and keep achieving your goals. Donít give up just because you didnít make it today. So what if you ate three donuts this morning. That doesnít mean you should just say "never mind" and eat whatever you see the rest of the day. Itís never too late to begin again. It just requires a little effort.

Stealing the Nike slogan, ďJust Do It.Ē
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  Member Comments About This Blog Post:

MYAKAYAH 6/12/2013 8:41PM

    wow, I'm glad I caught this even if I'm a few months late to the party. Its up to everyone to keep themselves motivated with exercise and eating right, love your blog~ emoticon

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KAB7801 4/6/2013 8:55PM

    Thanks! Appreciate all the good advice.

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HEALTHY-SPARK 4/4/2013 9:40PM

    Thanks for sharing these awesome tips!

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LIVINHEALTHY9 4/4/2013 9:34PM

    Thanks, Will.

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LIFETIMER54 4/4/2013 8:36AM

  emoticon

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CM_GARDNER78 4/3/2013 11:56PM

    Great, practical advice that I think we too often forget actually WORKS! :-) Thanks for the great blog!!

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LEANIN13 4/3/2013 9:26AM

    Thanks for taking the time to write this. You're tips make so much sense.

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CHARLIEMARS 4/2/2013 4:11PM

    Great advice! emoticon

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ROBB1N 4/1/2013 11:42PM

    Great suggestions and motivation! emoticon

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DOTTY7267 4/1/2013 4:16PM

    Thank you for the suggestions and motivation.

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MERRYMERRY6 4/1/2013 1:55PM

    emoticon

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HAKAPES 4/1/2013 1:32PM

    Loved your list of ideas, well said. Made a not about some of them for myself. Thanks for sharing!

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MASTERPIECE8 4/1/2013 10:31AM

    Thanks for the tips. I need all the help I can get.

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LIFETIMER54 4/1/2013 5:36AM

  emoticon emoticon

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SHARIKAYE 3/31/2013 10:31PM

    Great advice!! I follow it myself to a 't'! I finding planning my day to be an absolute necessity! I read some advice when I first started on SparkPeople that I took to heart and has helped me s much. They said to look at your journey to health and wellness as a job. You need to show up to log your food. You need to show up to plan your meals. You need to show up to get your fitness time in. Show up for work everyday and you will be a success. That has helped me so much!

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LADYSMITHC 3/31/2013 10:30PM

    I love the part where you tell about eating half portions. I do the same thing.
Oftentimes we get into the mindset that if a serving is "x" then we must eat "x". I like to eat "x- .5". I just love to calculate that I ate .25 (1/4) serving or .34 (1/3) serving. It actually feels good to me to do that and I feel more in control. It also allows me to eat more of a variety of foods too.
Thanks for writing!
emoticon

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DAWNDMOORE40 3/31/2013 5:27PM

    emoticon advice! emoticon for sharing! I used to have it all together when it came to eating, but after three years, I have found myself slipping a little bit, but sometimes seeing blogs like this is all the inspiration I need! Thank you because you may have just saved me from gaining all my weight back that I have worked so hard to lose! Happy Easter to you! emoticon emoticon emoticon

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XTINEMAS 3/31/2013 4:55PM

    Great advice, thanks for sharing!

emoticon

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IAM_HIS 3/31/2013 3:37PM

    emoticon emoticon emoticon Thank you for the reminder and help that I needed!

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BRASKIN 3/31/2013 2:52PM

  absolutely right on!

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LHEFFERN 3/31/2013 1:31PM

    Thanks for a great post. emoticon

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THEIS58 3/31/2013 12:23PM

    Portion control is such a huge factor!

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BOOKWORM27S 3/31/2013 8:29AM

    Great blog!

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LIFETIMER54 3/31/2013 5:50AM

  emoticon emoticon

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CAMSEDGE 3/30/2013 11:36PM

    emoticon

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AJB121299 3/30/2013 11:11PM

    Nice

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ZSTANLEY 3/30/2013 9:36PM

    Thanks!!!! emoticon

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DUSTYPRAIRIE 3/30/2013 8:53PM

    It's great that you found what works for you. As far as tracking, how do I do that with the one malted milk egg I ate? (not expecting an answer, it's just a thought)

Glad you are succeeding! Great blog!

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FITWITHIN 3/30/2013 8:30PM

    That's right! Just Do It! Love the blog! emoticon


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PLUMERIA50 3/30/2013 7:10PM

  Well said!

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BARBANNA 3/30/2013 6:43PM

    emoticon emoticon emoticon

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A-DAY-AT-A-TIME 3/30/2013 4:46PM

  emoticon

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GRACEISENUF 3/30/2013 3:06PM

    emoticon blog, thanks!

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JENNJO322 3/30/2013 2:46PM

  Good stuff

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FIRECOM 3/30/2013 1:47PM

    Super good advice. I trust the SP tracker system. I have access to many others and they are all very difficult to use.

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MISSBOOBOOKITTY 3/30/2013 12:31PM

    emoticon

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BABIESTEPS 3/30/2013 11:11AM

    Great Advice!! I can relate to this whole blog! It's so true! emoticon emoticon

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SCRAPBECCA 3/30/2013 8:56AM

    emoticon

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TRYINGHARD54 3/30/2013 7:51AM

    great information, thank you

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DRB13_1 3/30/2013 7:28AM

    glad you were featured in best blogs

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CANDEE412 3/30/2013 7:28AM

    Wonderful ideas!

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TOKIEMOON 3/30/2013 6:20AM

    Yes to Portion Control - my weakness emoticon

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LIFETIMER54 3/30/2013 5:46AM

  emoticon emoticon

Comment edited on: 3/30/2013 5:47:02 AM

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FISHER011 3/30/2013 2:00AM

    Love your blog! All great info to follow...I also believe in "Just Do It"
And it is great that you posted this because it came when I needed the advise the most! Thank You!
Debbie

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MONETRUBY 3/29/2013 12:01PM

    Great tips!

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