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Lessons for Long Haul Losing?



 
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PATTYCAKE17
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12/29/13 1:27 P

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emoticon This thread is exactly what I needed today! Always looking for new inspiration to keep me on track and going forward! Persistence has been the key for me. My outlook is for weight loss with the true objective being good health. I've spent the past several years of my lifelong weight loss journey educating myself nutritionally and in health issues. When I sustain an injury and heal quickly, I thank God first of all, and then am thankful that I have been remaking myself into a person with a healthy body, mind and spirit. When I have my slips, I know exactly what's in the foods that I am indulging in and that helps me get over the unhealthy phase and return to long-term healthy eating. I can have everything, I just no longer choose poor health and unhealthy eating. I learned so much reading through all the postings here.

I CAN DO ALL THINGS THROUGH CHRIST WHO STRENGTHENS ME. Phil. 4:7


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SARAHSTEELIO
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12/29/13 11:13 A

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I don't have any advice because I'm 2 weeks in and already feeling exhausted, deprived, and angry with myself... BUT I'm logging in, reading up, and not giving up. So thanks for the thread! It helps me imagine what I will be saying in 6 months when people ask how I did it. "Well, I didn't give up in those first 2 weeks when I really wanted to!"

"It is a pity that you are the first person in the history of the world to have this problem."


DANCEMOM1970
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12/29/13 10:54 A

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This is a great topic, and one that is dear to my heart.

I have spent my whole adult life either "on" or "off" a diet. Exercise was an add on that I did during a diet because I felt I had to but hated it. This of course always left me quitting the exercise at some point, leading to the weight loss stalling and ending with that diet ending with my attitude that I'm just "not good" at this so I'd quit the diet too. That combined with emotional reasons for the weight gain, I ended up at the highest known weight (probably was higher at some point) of 338 lbs on my 5'2" frame.

2 years ago I decided something needed to change. I knew how important exercise was and knew I needed to make it my friend. So I decided to NOT diet and just focus on that until I had improved my fitness level enough that exercise. I did that for 7 months and worked my way up to 4 aquafit sessions a week. Bonus was that I lost 20 lbs and even better, had learned to love, and even crave exercise. At that point, I was ready to add a closer look at my nutrition (I already ate pretty healthy but needed to look at portions). I'd been on Spark before with success and loved the moderate approach so I signed up again for a fresh start. In total now I've lost about 125 lbs and I'm still going strong. Keys to my success are the following:

1. Yes, you have to make it a lifestyle change. I'd heard that all of my life but never internalized it until this time. I always had a "diet" mentality with either being "on" or "off".

2. I have given up the "all or nothing" mentality. This was part of the reason for my failures over the years at sticking with anything. I give myself permission occasionally to bend the plan I'm on, but it doesn't happen often. This past year that was my trip to Vegas in August and the week around Christmas. Giving myself this "permission" changed everything for me. It takes away any deprivation and feels more like "real life" than any diet I've ever followed.

3. This may not apply to everyone who needs to lose weight but for me, I needed to look at the reasons for the weight gain and deal with that. In my case, there was trauma that caused emotional damage and I needed to work through that. I likened it to peeling away the layers of an onion as I lost the weight. Not easy, but necessary.

4. Keep pushing the limits. In the exercise anyway. I have gone from just aquafit a few days a week to Zumba 3 days a week, cardio machines (including a 5K training program on a treadmill), strength training and trying new things regularly. This adds interest and joy as new things are accomplished.

5. This may not work for everyone, but being public about my weight loss efforts both here and on Facebook and even writing a blog. This serves to help keep me accountable but also has given me the added benefit of being inspirational to others. This gives me a lot of incentive to keep going, and gives me a sense of pride I've never had about what I can accomplish. I do not believe that I'm "special" or have more will power than anyone else. If I can do this, anyone can.

I have another 35-40 lbs to lose and I'm confident I will get there because of how far I've come and the attitude change I've made over my health. :-)



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READY2LIVE85
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12/29/13 6:14 A

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I am the poster child of a true yo-yo dieter. Recently, I did a deep self evaluation of my mental triggers that made me grab my self-medicating food of choice- food......ahhhh. This was hard. It is very hard to face your hurts and longings. But I did it. People in my past who I had to let go. Slowly I did. It was hard to de-emphasize the role of my sisters in my life. We all moved on and I needed to, too. Time for new friends who shared my goals, interests, and passions. Guess what....I feel happier.

I keep working to control the triggers that made me grab another cookie. I really believe that I had to figure out the 'why' before I the 'how'. Not just a lifestyle on how I eat...but a lifestyle on total self-care. That makes it "stick".

"Every morning, look in the mirror and smile BIG!
A toothy grin and a sparkle in your eyes.
Today is a fresh, new day!" - My mantra


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OOLALA53
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12/28/13 5:16 P

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Accept that as long as you are eating moderately, nothing MAKES you overeat. Desire, cravings, fake hunger, and even real hunger can make you WANT to eat, but YOU ultimately pick up the food and eat it or not. You don't have to eat just because you want to.

*"The goal of weight loss is incompatible with recovering from disordered eating." Center for Clinical Interventions
*The No S Diet saved my emotional life! Four years and counting. nosdiet.com/ *Be happy with this moment. This moment is your life.
*Get to the next meal hungry!
www.sparkpeople.com/myspark/groups_i
ndividual.asp


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FAIRYFANTASY
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12/28/13 12:02 P

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working toward a healthier life not a skinny body

love and laughter linda


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PDAN04
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12/27/13 9:25 P

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Admit you have no lasting will power and seek power outside yourself!



He who has begun a good work in you will be faithful to complete it!


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ROWDYWITH4
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12/27/13 7:57 P

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Everyday is a NEW day!

With God nothing is impossible!


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KEASEB
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12/27/13 11:18 A

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WOW: each and every post here is UPLIFTING! YES to No S Diet! I am a major yo yo dieter. I have been "sparking" for about a month now and slowly but surely I am trying to change my mindset. I am in this for the long haul and I am NOT a number on the scale. I will exercise to the best of by ability and do what I know I can maintain. Thank you all for the fabulous comments and powerful remarks!



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BAPSANN
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12/26/13 8:44 A

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The Holiday season is almost over and I have not done too bad by trying to keep to small servings.

All things are possible if you only believe, even losing 15 pounds


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OOLALA53
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12/24/13 5:09 P

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Roy Baumeister, researcher on decades of dieting results said if you want to lose weight permannelty, 1) Don't go on a "diet," and 2) don't swear off any food. (The successes at this are miniscule in comparison with the falures.)

Defeat the what-the-hell effect, which is probably THE greatest obstacle after trying to do it by 1 and 2 above. (Others have said it like don't throw the whole carton of eggs on the floor just because you drop one. My friends say don't crash the car into a tree just because you got a little dent.) I.E. don't keep eating just because you slip.

Statistically, it takes 2-5 YEARS before people truly adjust to new eating behaviors. I knew it from the beginning and never thought it should be over faster. I'm starting year 5 the day after Christmas. (Heresy here on Spark: I don't track my food and record my weight only 4 times a year.)

Think of the process as learning to eat less permanently, not lose weight.

Eat less of the worst offenders first. (I started by limiting bingeing to just Sat, and Sun. Didn't try to go cold turkey. Now I never binge like I did. Overeat sometimes. Human!)

Use the principles of millions of slim-living people (meal-based eating, savoring food, valuing eating just enough, avoiding getting very full, getting hungry for meals) in the world, not the paltry number of people in comparison who have lost weight by the experts.



Edited by: OOLALA53 at: 12/24/2013 (17:11)
*"The goal of weight loss is incompatible with recovering from disordered eating." Center for Clinical Interventions
*The No S Diet saved my emotional life! Four years and counting. nosdiet.com/ *Be happy with this moment. This moment is your life.
*Get to the next meal hungry!
www.sparkpeople.com/myspark/groups_i
ndividual.asp


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TLB1630
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12/24/13 4:15 P

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Make it a lifestyle change. Something you can forever live with.

First Place 4 Health SP-Team Lead


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RUFFIT
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12/24/13 10:21 A

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That works for me too. My doctor says how about osing another 20 lbs. I say OK. That is doable. If she said to lose a bigger amount I would be very upset. I did not gain all this weight over night so I will lose it at just the same rate or maybe slower. I am not going anywhere. Slow and steady wins the race. Have a Merry Christmas to all!!

Moni from NJ - Eastern Standard Time

Shoot for the moon. Even if you miss, you'll land among the stars.
--Les Brown
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VIETNOWGAL51
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12/23/13 12:27 P

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lisalereay - I really like the idea of changing my lifestyle and not saying that I am on a diet. I also like using increments of loss instead of saying I have 170 pounds to lose. Thanks for the ideas.

Edited by: VIETNOWGAL51 at: 12/23/2013 (12:30)
Yvonne

"I need to lose in order to win."



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SUSAN727
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12/23/13 10:07 A

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Baby steps.
Breaking weight loss to 10 pounds, when reached set another goal of 10 pounds.
Not changing everything all at once.

Susan

"If it is to be, it starts with me!"


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LISALAREAY
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12/23/13 3:28 A

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I am new to SparkPeople as of the 24 of November...tomorrow will be my first month anniversary as a serious member. I started my journey on my own with scales that were 8 pounds light, I started walking daily, I am a serious walker and it was real easy to pick up on again. I did have problems in the beginning I had some sketchers and they were getting a flat tire! The second time I fell down and bruised myself badly I decided to use my "work" shoes for my work out shoes, no falling in a few weeks! Lol! But I need new shoes, they are complaining by squeaking...LOUDLY! I will buy another pair when I can afford it.

I am TRYING to eat all the fruits and vegies and tomorrow is the first day I will SERIOUSLY work on eating 5 fruits and vegies a day. I think that will really help the weight drop. My biggest suggestion is to believe in yourself, forgive yourself and correct friends when they proudly say "you are on a diet and losing weight" I just just tell them "I REFUSE to diet, I am changing my lifestyle." I am also getting in 4 to 6 miles of fitness walking, every other day plus another 3 or 4 every day just working, I am on my feet at work and don't sit down. The other days I put on music, shut my door and move for at least an hour if not more. During commercial breaks I do squats, crunches, calf raises and other exercises.

I am looking at this as 25 pound increments I am already down the first 25 and have only 4 or 5 to go. That for me is easier than saying I need to lose another 120 pounds.

Remember no matter where you go, there you are!!!


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MADLILA
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12/22/13 8:00 P

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So true!! I didn't gain all the weight in a short time... most of us didn't. We're making a major life change and it will take time to change habits for the best.

We can do it!!

emoticon

emoticon

emoticon



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FITTEREVERYDAY
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12/22/13 7:30 P

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Absolutely SUNSET09!


~Kelly~

"Food is not love, comfort, or an anxiety pill."

Time to stop trying to solve things with food (lack of included) that food won't solve. Food solves one thing: bodily hunger.



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KELLIEBEAN
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12/22/13 12:17 A

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Baby steps. Small changes every day that we can build on and live with permanently.

Aiming for at least 10 minutes of activity each day. Once you get to 10 minutes you can usually keep going. Some of my better workouts started with "I don't feel like it, I'll stop after 10 minutes".




Team Leader One Day Challenge

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Co-Leader of the SP Class March 2-8 2014 team
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ndividual.asp?gid=62127



"Even if you are losing, you might as well keep playing"

Shelby Hyatt
Freshman Dallas Academy basketball player after losing 100-0


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SUNSET09
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12/21/13 11:55 P

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It's a lifystyle change and everything in moderation! emoticon emoticon emoticon



 
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INCH_BY_INCH
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12/21/13 4:21 P

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This is a work in progress. It is applying all the steps shared on Spark People and to forgive one self on those "stress" days. Obstacles are to be embraced so growth can happen.

"One of the secrets of life is to make stepping-stones out of stumbling blocks." -- Jack Penn


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MICALIMAR
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12/21/13 1:56 P

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Lori, Your message really resonated with me today. I'm a yo-yo dieter and gain and lose the same 40-50 pounds over and over again. I was at my highest weight ever and feeling awful (I also have fibromyalgia) and knew I had to take action. I fortunately found Spark People and people like yourself who have succeeded in overcoming the obstacles. Thanks for posting. You inspired me today.

Margaret


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LILACMAGIC
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12/20/13 5:51 P

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Don't give up. Ever. If yesterday was a 'bad' day, know that there are 10 good days ahead.

Eat to live don't live to eat.
What have you done today to make yourself better than the competition?
Today is a new day.
No pain, no gain.


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FITTEREVERYDAY
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12/20/13 5:27 P

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Little changes make a big difference. When what you really need is a break vs a snack, take the break, even if it's five minutes. Breathe. Don't fret about not fitting in long workouts, do small ones (5 - 10 minutes at a time). Walk more.


~Kelly~

"Food is not love, comfort, or an anxiety pill."

Time to stop trying to solve things with food (lack of included) that food won't solve. Food solves one thing: bodily hunger.



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SIMONEKP
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12/20/13 2:34 P

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When you stall, just keep eating right and exercising, your body will eventually respond.

Simone

"Patience and perseverance have a magical effect before which difficulties disappear and obstacles vanish." - John Quincy Adams

No matter how slow you go, you're still lapping everyone on the couch!
Source: unknown



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OFGREENGABLES
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12/20/13 9:39 A

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Your lessons are so great. I'll definitely keep in mind the egg/cake one!



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NYINME
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12/20/13 9:29 A

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LORI-B, thank you. This is very honest and inspiring. Congratulations on the breakthrough!
NYINME



-LORI-B
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12/20/13 7:45 A

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Thanks for all the advice. I have been on sparks for 5or6 years. I continued to lose and gain the same 25 pounds. I had a lot of mental blocks that kept me stuck i revolving door. I don't know how it happened, or what clicked, but this whole whole year has been a break through. I have dropped 75lbs. I still have a long way to go, but I know now that it is possible.
My advice.. baby steps. Don't go all in, you will lose energy. Start slow and build up.
The majority of my loss has been due to a job that am on feet 8 hours and got me out the lazy state. Took me most the year to get used to it.
2014 I am back to basics.
Drink my water, eat more fruits and veggies, 10 minute non work exercise, 10 minutes decluttering my house and 10minutes focused on me.
Stay positive. Look for the simple pleasures in life. Accept compliments with a smile. Others see things we don't or can't see in ourselves. Celebrate all the milestones .. especially the little ones.
I got excited to see wrinkles in pants when sat down. Usually when sit, pants tight around legs. All the little things add up


Edited by: -LORI-B at: 12/20/2013 (10:51)
~Lori from Virginia~

My journey on facebook
www.facebook.com/BlubberBlastInProgress

"If you don't go after what you want, you'll never have it.
If you don't ask, the answer is always no.
If you don't step forward, you're always in the same place."


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SHERYLP461
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12/19/13 9:43 P

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Petty-Chia Great list and good advice

Sheryl Ft Pierce, FL
EST
Spring 5% Challenge Leader
Summer 5% Motivational Leader


"Being happy doesn't mean that everything is perfect. It means that you've decided to
look beyond the imperfections."
--Anonymous










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PETTY-CHIA
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12/19/13 7:17 P

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1) Acknowledge that you are not dieting and instead commit to a lifestyle change.
2) Keep "trigger" foods out of the house and instead stock up on some staples that are easy to throw together for a last-minute meal.
3) Find exercises that you LOVE to do -- and then do them!

Edited by: PETTY-CHIA at: 12/19/2013 (19:18)

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FITTEREVERYDAY
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12/18/13 6:47 P

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I like that MISSMARCYB!


~Kelly~

"Food is not love, comfort, or an anxiety pill."

Time to stop trying to solve things with food (lack of included) that food won't solve. Food solves one thing: bodily hunger.



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NYINME
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12/18/13 8:30 A

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I think this kind of joke is inappropriate for Spark Pages. (I'm referring to the "wrong women" joke. I do have a sense of humor, but we're talking about weight loss, not material loss; and we're not making fun of men OR women here. Just trying to help each other.)

Edited by: NYINME at: 12/18/2013 (19:57)


BULLRN58
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12/17/13 7:54 P

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keep marrying the wrong women; you'll lose everything over the long haul



MCCC75
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12/17/13 6:42 P

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I think it is taking each day as a new start and tracking everything. I always feel that each morning I get a new chance at having a great day with this -- and then I usually do. I don't look to the next day -- I look at today. I think that has helped me tremendously! emoticon

"Nobody can go back and start a new beginning but anyone can start today and make a new ending." ~ Maria Robinson


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SHERYLP461
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12/17/13 3:27 P

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Just get started

Sheryl Ft Pierce, FL
EST
Spring 5% Challenge Leader
Summer 5% Motivational Leader


"Being happy doesn't mean that everything is perfect. It means that you've decided to
look beyond the imperfections."
--Anonymous










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PRECOCIOUSLASS
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12/17/13 2:23 P

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I guess one of the biggest things for me was learning that I was worth loving and then visualizing what that actually looked like. Then I went after it. It's hard, but worth it.



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MISSMARCYB
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12/17/13 1:23 P

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Like so many have said, this is a GREAT topic and very helpful! As one of many who have lost and regained so much weight, it has been a struggle to stay on track. Recently I realized that it is MY CHOICE to be healthy. No one forces me to eat foods that are unhealthy and no one prevents me from exercising. I'm in the process of creating new habits. Each time I choose the extra serving of veggies or 10 more minutes on the treadmill, I am choosing health.

emoticon



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KHADEEJAH1
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12/17/13 11:11 A

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Do it for yourself and stick to it like a fly on fly paper! emoticon



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GRAMMY7070
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12/16/13 2:45 P

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Everyone has great thoughts and ideas in this thread. Thank you.
I don't believe in depriving myself. I would rather have a little taste of something than depriving myself.
Tracking my food on the food tracker, manually entering lots of foods in my favorite list for easier tracking has really helped me. I do need to get better at weighing and measuring and I am working on this.
I also love reading different topics in Spark people. They give me great ideas that I may not have thought of.

Never give up.
I am the only one who can hold me back.
Marge


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EAYW47
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12/16/13 8:50 A

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It is perfectly fine to be selfish in the quest for good health. Plateaus, setbacks, and life circumstances will occur but I can see in other comments posted a determination to press on.



SAMMI-SAM
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12/15/13 2:56 P

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I have managed my fitness & weight with exercise & knowing my calorie count every day. Thank u Sparkpeople!

Final weight goal of 140 pounds & maintain my fitness with excellent blood sugar management.


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LJBRANDOK
LJBRANDOK's Photo Posts: 143
12/15/13 8:35 A

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I realized that I was overcoming a lifetime of unhealthy habits and that I would spend the rest of my life consciously counteracting those. I accept that to stay at a healthy weight, I will be tracking my calories in and out the rest of my life. Worth it? Heck yes!



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ODDMENTTWEAK
Posts: 1,389
12/15/13 2:37 A

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Stay committed. I think that if I had stayed on track with a healthy lifestyle and exercised and eaten healthy for its own sake, I wouldn't be in this position now where I regained all the weight I lost.

"I am only one, but still I am one. I cannot do everything, but still I can do something; and because I cannot do everything, I will not refuse to do something that I can do."
- Helen Keller


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THEVOW2013
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12/14/13 3:25 P

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I have slowly changed my life thru persistent change and no fail mindset
I am willing to learn new things to that end and learn from others!

God is faithful! He is with me! www.facebook.com/thevictoryoverweigh
t


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JENJENN7
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12/14/13 2:18 P

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This is a great thread. It is so good to read how others stay on track! I think I will reread this from time to time, especially in low moments!

For right now I am focused on exercise and tracking, and reading motivational/success stories to keep me on track!

"You’ve got to make your own life exciting. You’ve got to make your own life real with promise. You’ve got to learn how to stand up, walk through each day and believe each day!" Graham Cooke


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WWREFUGEE1942
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12/13/13 11:58 P

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I agree that this is a gradual building up of health, surpassing what I have ever enjoyed. Along the journey I meet and overcome obstacles that have been limiting me since childhood. I use more and more support systems to help me. Recently a doctor prescribed physical therapy for my shoulder (calcific tendonitis." The therpist is correcting a lifetime of slouching. I sure hope I can come up to the challenge and start standing up straight and strong.



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MAKBABE
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12/13/13 11:30 P

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This for me is a journey of becoming healthier, not so some sprint to a finish line. Each small change is putting on foot in front of the other, and soon those changes add up to a healthier me!



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NEARLYNINA
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12/13/13 9:10 A

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I loved this analogy from Lcervera "If you are making a cake and you accidentally drop one egg on the floor, do you then purposely drop the rest of the dozen?" I had just been thinking about the same issue except my analogy was about holes and continuing to dig when you find yourself in one!

One thing that has really helped me is going through my tracked food and noticing patterns and just exactly what the benefits are with each food item. I've been giving myself mini-challenges to improve my eating habits whenever I find something I want to work on. For example I noticed that when I first started tracking I wasn't eating enough protein, so that was my first challenge upping my protein intake.

Then I added fibre to my tracker and that day I had oatmeal for breakfast and quinoa something for lunch and I wasn't nearly half way to how much I should have been, but that helped me rethink my understanding of fibre as whole grains and bran and figure out small ways I could add a bit here and there. The next thing was magnesium when I just happened to look at a do you have a magnesium deficiency checklist and realized wait a minute I have all of those things! Suddenly all of these little things that were making me miserable coalesced into something I could recognize and fight. And at the moment I'm working on upping my veggie intake.

I think for me really using the food tracker beyond just for the calorie range and in terms of carbs/fats/proteins has really helped me to see what foods are helping me and what foods aren't. It has helped me learn how to have a balanced diet of delicious and filling foods rather than eating junky type foods with little value or trying to get all of my nutrients from one thing.



The hardest thing for the soul to do is to stand up to its own weakness - Habib Ali Al Jifri

The most common way people give up their power is by thinking they don't have any - Alice Walker



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SUSANK16
Posts: 488
12/13/13 3:28 A

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One of the issues, I believe is that you are changing the habits of a life time. A habit is just repetitive actions. Once those actions have formed into a habit it can be very difficult to break. So long haul losing so to speak is re-learning a habit.. The conflict arises when an old behaviour occurs and the two conflict. So for me as an example, eating candy when stressed conflict with the watching my calories and exercise. If a conscious effort is not made to not repeat, the more ingrained habit wins over. So long haul losing is truly important because it retrains the behaviour and it becomes easier to choose healthy over not healthy.



RESCU82
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12/12/13 10:50 A

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I gained the extra fifty pounds over 10 years. If it takes me 2 or 3 to get it off I'm ok with that cause it will probably stay gone. I'd love to just drop it and be done with it but I'm sure I'd get lazy and it'd return. Laziness is how I let myself get to this point and slow steady activity/habit changes is how I'm going back to my smaller healthier self. I want to get my BP under control and avoid the strokes/diabetes/heart attacks of my grandparents. I'd also like to be the "hot blonde" that my husband already sees. I love that he can see the "old me" (one he has not even met) in the "current me". Does that make sense? I'm slowly returning to the me I know and love, the one I buried years ago when life threw me a curve ball that knocked me on my butt.



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ACACIA21
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12/12/13 7:51 A

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everyone talks about it not being a DIET, but rather a lifestyle change. It is really true. It may take years to totally change old habits and develop new ones, and I have done my share of backsliding. With all I have learned about my body, there is much more to be discovered. It is a slow forever process that has its ups and downs. I know that WHEN I DON'T GET ON THE SCALE THAT I AM IN DENIAL. Sometimes this I can ignore for a time, but then my clothes get too tight and I cant ignore it any longer. Feeling better is its own motivation. ♥

Michelle
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IMLOCOLINDA
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12/11/13 2:47 A

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I just read all the way through this tread and found so much wonderful information...as I usually do here on SP!! I agree with almost all of it and have copied some to post around the house for added motivation. I've been here for 6 months and the tracking is the most important part for me...also the Mindful Eating Challenge really helped me figure out how to cut out the junk and the eat the whole bag habits. The food and fitness trackers keep me honest with myself and that's the only person I have to blame or praise for each day!! Ultimately I AM RESPONSIBLE!! And I'm also in it for the long haul!!

The best cure for stressing is to count your blessings...and a long walk won't hurt either!

Never give up what you want the MOST for what you want at the MOMENT!


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BAPSANN
Posts: 1,448
12/10/13 11:38 A

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You are so correct.

All things are possible if you only believe, even losing 15 pounds


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YESICAN150
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12/10/13 10:52 A

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That thought is really helpful. I let the scale number effect my spirits, when I am on plan. When I am off plan I avoid the scale for about 30 pounds before pulling myself together and being what I am called to be..healthy happy and sharing!



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HHUGHES71
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12/10/13 10:44 A

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Getting healthy is a marathon and not a sprint. The weight didn't come on over night and it won't come off over night. When the number on the scale doesn't look like I want it to, I remind myself that I look and feel better and that my clothes are getting to be too big.

Heather

With my feet on the ground and my heart attuned, I will reach for the stars (Camp Motto from Camp Crestridge for Girls in NC).

The sovereign Lord is my strength. He makes my feet like the feet of the deer and enables me to go on the hike. Hab 3:19


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BAPSANN
Posts: 1,448
12/10/13 10:22 A

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How often we forget to "Seek first the kingdom of God and everything else will be added", we try to do it on our own. This is why I like Sparks because we get reminded where our strength truly comes from.

All things are possible if you only believe, even losing 15 pounds


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PDAN04
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12/10/13 9:58 A

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The all or nothing attitude is definitely a killer. What happened to me was the realization that on my own I couldn't make any lasting changes even though I knew what to do. I asked God to help me and it made all the difference!

He who has begun a good work in you will be faithful to complete it!


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BAPSANN
Posts: 1,448
12/10/13 9:01 A

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I enjoyed reading all the threads but for me, it is a one day at the time mentality. There are days when my mood says, "you can do this" and I am so okay and then there are days when I take on the attitude of "why am I trying so hard?" and may fall off the wagon for a day. One of the members said it best when she used the analogy of the breaking of one egg. We cannot throw the baby out with the wash, so you made a mistake, keep a strong attitude and move forward. Sparks is a great place to go for motivation from the members.

All things are possible if you only believe, even losing 15 pounds


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HEIDI777
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12/9/13 11:55 A

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Wow, what a great thread!! I sat here with a cup of coffee and read every message and there was not one reply that did not remind me of why Spark People has to become a part of our lives. I started here years ago and never got involved, then fell off the cliff...stayed away months..years.. Recently when I needed help and was ready to go on my journey to find a healthier lifestyle I knew where to go and I think that is important. Knowing that Spark People is here 24/7 for anyone and that it is free! I know we all hear that those that get involved in the site are 50% more likely to reach your goals. I know with me sometime life gets in the way and I don't make time to get involved. Then I stop and think what is my priority...it has to be taking care of me first and I am working at getting involved...I am still slow at it but I try to take a baby step each day and hopefully with the support of wonderful Spark Friends we can all can make baby steps towards are goals!!



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LCERVERA
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12/9/13 8:19 A

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Great points made here! Thanks!
I would say for me, the difference this time and why I've been able to maintain is that A. I found a plan on which I am not hungry and B. I finally lost my "all or nothing" mentality. A friend put it well the other day. If you are making a cake and you accidentally drop one egg on the floor, do you then purposely drop the rest of the dozen? No! So if I go off track in my eating at one point in the day, that doesn't mean I should say "What the heck, the day is ruined so I might as well just start over tomorrow (and thus pig out the rest of today!)
Have a great day, everyone!



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ANDROMEDA1967
ANDROMEDA1967's Photo Posts: 4,170
12/8/13 7:01 A

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lots of great ideas that I intend to help me get back on track! Thanks everyone!

Leader--Catholic Bible Study


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BRENDAB49
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12/7/13 9:47 P

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I am going to jump in and say that everything that is said are good sounding boards for those of us that want to keep the pounds off. I agree with them all and I am going to follow thiem. These things are in my head and these are things that I know.

Just remember to stay true to yourself and if you make a mistake don't dwell on it, correct it and move forward. Life is too short. Go for the gusto because it can be done. Continue on is my phrase because I don't want to stop.

Faith is taking the first step even when you don't see the whole staircase.
Martin Luther King, Jr.

Take risks, if you win, you will be happy, if you lose. you will be wise.
Anonymous


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I.M.MAGIC
I.M.MAGIC's Photo Posts: 12,820
12/7/13 10:25 A

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LOVEXAVIE, I love the little list of tips you made--well said!

I've copied it for a personal reminder... emoticon

"The real secret of success is enthusiasm..." Walter P. Chrysler said it, I believe it. That's what I want in my life--to give my imagination a chance, to live with energy and enthusiasm!

Ralph Waldo Emerson said 'Life belongs to the energetic.' But you don't have to be frenetic and hyper--some energy is quiet and steady, like a heartbeat... and that works too! LOL

Life comes in specific increments, which we receive as a gift of one moment at a time. That's why it's called t


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AZULVIOLETA6
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12/6/13 12:44 A

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Biggest thing that I have learned from my own experience: Every day is a fresh start. If you have a bad day, focus your efforts on doing well the next day.

Biggest thing that I have learned from other people on this site: If you are not willing to change and be open to new ideas, then you will never see any change on the scale.

Edited by: AZULVIOLETA6 at: 12/6/2013 (00:45)
Dances: salsa (standard/LA), casino, rueda de casino, cumbia Colombiana, bachata, mambo, cha-cha-chá, merengue, reggaetón.

Currently learning: Mexican cumbia, danzón, Cuban rumba

Dances to Learn in the future: flamenco, tango Argentino, samba, belly dancing, bhangra, ballroom rumba


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TLB1630
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12/5/13 11:31 P

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WOW - JUNKDRAWER - emoticon great post & great ideas. So good I printed them for a reminder for myself emoticon emoticon emoticon

First Place 4 Health SP-Team Lead


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GENRE009
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12/5/13 11:08 P

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load up on low carbs vegetables when you need to bing.



JUNKDRAWER
Posts: 952
12/5/13 12:30 P

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Such great responses!
Learning to cope with anxiety and stress through journaling or activity instead of running to the fridge has made a huge difference.

Learning to stop eating when I feel full, which is happening at smaller amounts of food than I am used to. Mentally adjusting to new habits of smaller portions being enough instead of the portions and second helpings I used to eat all the time.

Knowing that a couple bites of something is enough. I don't have to eat the whole serving or whole container of something.

When I'm getting down, go back and look at where I used to be. Re-read journal entries, look at what weights I used to be. Compare clothing fits and pictures of the "was" and the "now".

Doing something I can do every day. Not relying on a fad diet, medication, pre-made plans, but adjusting my own lifestyle and choices to something that both my family and I can do on a daily basis.

If I want something normally 'off limits' to make space for it.

Making something forbidden makes the temptation so much worse. Better to adjust the feelings of need and my approach to it than to ban it all together.

When I fall of the train, it doesn't have to be all or nothing, it can be backing off a little and then deciding to kick it back up a notch. Just don't give up all together.

Remind myself that I could give up and go back to all that, but I really don't want to be "that" again.






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SIMPLYME80
SIMPLYME80's Photo Posts: 406
12/5/13 9:54 A

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For the long haul, start small. Jumping in headfirst will get you in trouble from the start! If you are like I was, you simply eat to much food including junk. Your body is used to this so food comsumption will need to be Gradually reduced, no doing so will leave you feeling hungry and unsatisfied, setting you up for failure from the beginning. As you gradually reduce the amount of food you eat, your body will become used to eating less, then reduce amount of food again by a small amount. Yes, you can eat everything, although not as much. Small steps, eating about the same time everyday and scheduled snack time -not just picking something to put in your mouth for whatever reason. You don't need any special "diet foods, " fadish, promotional food promising good health/weight loss, or herbal supplements-or weigh/measure your food unless you are on a doctors plan for medical reasons. This become boring fast during the long haul everyday, but it is good temporarly to be made aware of portion size. Portion size is Not One Size Fits All-depending on your height, activity level, lifestyle. and job some people require more or less calories per day-not getting enough will leave you feeling tired and drained. Your body will need at time to adjust to a lower weight, so Never be discouraged if the scale don't budge for a week or so. Stay on track. Even if your not big on exercise or limited, do some type of physical activity every day, gradually add more as time goes by, Start small if your not used to exercise. This one is a little difficult, Stay Motivated! Be proud of every lb lost! The long haul will be full of ups and downs. Never Fall for advertisments for weight loss pills-if they worked for real, why is there Always a new one making the same promise every few months?! Eating healthier does Not mean you have to eat a salad everyday, or eat foods your not used to, its about regular unsupersized meals! Yes you can have a burger, NOT a triple with extra sauce and cheese- Pizza delivery is fine, stay with thin crust and veggies in place of high fat meats, extra cheese, or go easy on the pepperoni. Denying yourself or over restricting can lead to failure or binge. Everything you choose, in moderation. This is what been working for me, but everyone is different.

Edited by: SIMPLYME80 at: 12/5/2013 (09:59)
Highest weight-340+
Started Spark-255 lbs
Mini goal-200 lbs
Goal- around 160 lbs


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DPRYER
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12/5/13 9:37 A

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loved everything you had to say! Especially this

Losing weight is more about what you eat vs exercise. Exercise keeps us fit and is important on so many levels, but you cannot - repeat, cannot - out exercise a poor diet. Accept that and things will go smoother for you.


What would you attempt, if you knew you could not fail?


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ELORA101
ELORA101's Photo Posts: 192
12/5/13 8:19 A

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I love this topic! For me, it is all about changing my relationship with food and not "dieting." When dieting, I used to think "when I lose enough, I will eat that big ole piece of cake." Now, I eat a small piece of cake when I want it, so long as I have enough calories left.

And, people used to tell me all the time that it was about health, not appearance. That never meant anything to me until I had a major health scare. It woke me up. Even if I didn't feel badly at 85 pounds overweight, I was heading towards problems later in life that I just don't want to have.

So food is my delicious fuel, and I take delight in making healthy taste awesome. It makes the effort to lose so much more enjoyable!



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SUNSET09
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12/4/13 10:58 P

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One of the major keys to success is to keep moving forward on the journey, making the best of the detours and interruptions, turning adversity into advantage. emoticon emoticon



 
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SAMMI-SAM
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12/4/13 9:08 P

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great post. I get inspired reading the reply's-

Final weight goal of 140 pounds & maintain my fitness with excellent blood sugar management.


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EARTH-ANGEL
EARTH-ANGEL's Photo Posts: 302
12/4/13 7:40 P

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To make a long story short...patience!



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SHOOPETTE
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12/4/13 11:26 A

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I had to loose the all or nothing attitude, it's the only way to go!



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LOVEXAVIE
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12/4/13 11:05 A

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1. Never "diet" ever again! I now "get" what everyone means when they say "lifestyle." That word, "lifestyle" used to irk me, as I thought people meant I had to endure a "lifestyle" of deprivation.
Oh SO not true!!!
If it's truly a lifestyle, nothing is off limits!

2. Weigh your food. Hey - if I was so great at portion control, I wouldn't be here in the first place! Weighing food allows me to accurately count calories and stay on track.

3. Eat 7-9 servings of veggies and fruit a DAY. This has, without a doubt, been the best thing that has lead to the most weight lost and the easiest time doing it. Even if I am having a day where I'm not counting calories, I get in that bag of veggies even if I have nothing else in terms of fruits & veggies that day. As long as I eat that bag, I've got 5-7 servings of veggies done & crossed off my list. It has enabled me to eat over my calorie range with little effect.
I'm telling you, they are magic! Who knew??

4. Losing weight is more about what you eat vs exercise. Exercise keeps us fit and is important on so many levels, but you cannot - repeat, cannot - out exercise a poor diet. Accept that and things will go smoother for you.

5. Don't do anything you can't keep up for the long haul. I walk /jog 2.4mi every AM. That's doable. I work out at the gym, lifting hard, about once a week. Doable. I don't kill myself w/ a routine I can't envision doing long term.

6. If you're miserable, you're doing it wrong. Things will just flow better when you are at this correctly. Losing weight is simply a by product of living healthfully.

7. Progress, not perfection. There IS no such thing as perfection, so don't even try! We are human; we will have better days and not-so-better days. Say, "Oh well!" and move on. Stat. Don't beat yourself up - it does zero to help you.
How freeing is that??

Edited by: LOVEXAVIE at: 12/4/2013 (23:59)


ADRIGETSFIT
ADRIGETSFIT's Photo Posts: 171
12/4/13 10:19 A

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Such a great topic! Although I haven't been successful lately with weight loss, I'm still making healthier choices. I think the most important thing is to make it a lifestyle change and put health first, weight loss second. That way every all change is a success and keeps you more motivated.

"The big secret in life is that there is no big secret. Whatever your goal, you can get there if you're willing to work." Oprah


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TRAVELGIRL80
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12/3/13 8:31 P

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This is a fantastic topic and I so appreciate people's thoughtful responses so far!

I am also trying to make a slower, but more committed change in my lifestyle and loved hearing the strong support for that method. Particularly to the comment about re-learning hunger signals! So true!

I'd add that there's a lot of self-acceptance involved too and self-acknowledgement. It's hard sometimes to read about people who lose really quickly because that's so appealing. So I often have to take a moment to reflect on what I need to make this work for the long haul for me/not for them. Where I really am, and where I want to be going.



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MAMAJAHMAI
MAMAJAHMAI's Photo Posts: 1,310
12/3/13 7:07 P

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Consistency is KEY-That means don't over process it, just DO it. Get into the habit of seeing yourself successful and powerful. Dig in HARD, dig in DEEP...be prepared for the winds of life to come at you -but never forget you are worth your own fight.

I 've been going to the gym steady for the last 3 years. Some days, I'm tired, kids are sick, husband busy ....I have (by the Grace of God) built my own furnace of motivation, and to keep the fires hot and bright by any and all means- I sing aloud at the gym, pat my own back,I've cried, laughed, I dream of smaller clothing sizes, I ask God to keep me, --I have learned to fight for my life. Because honestly it is a fight. NOBODY can fight for you, but everybody gets to enjoy the victories you will accomplish.

"Love from the center of who you are; don’t fake it. Run for dear life from evil; hold on for dear life to good. Be good friends who love deeply; practice playing second fiddle."


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LULUBELLE65
LULUBELLE65's Photo SparkPoints: (26,869)
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12/3/13 4:20 P

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It's not gaining it back that's the key. I go for months without losing, and I am ok with that, because it's just practice at maintenance. I don't really care how long it takes me to lose, because I know that I am making permanent, sustainable changes in my life. I refuse to do anything to lose weight that I am not willing to commit to as a lifestyle choice, so no cutting out whole groups of food, no fad diets, nothing I cannot live with forever.

If you have formed the habit of checking on every new diet that comes along, you will find that, mercifully, they all blur together, leaving you with only one definite piece of information: french-fried potatoes are out. ~~Jean Kerr

And the day came when the risk to remain tight in a bud was more painful than the risk it took to blossom. ~~Anais Nin

Life is too short for self-hatred and celery sticks. ~~Marilyn Wann


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KDYLOSE
KDYLOSE's Photo Posts: 727
12/3/13 2:03 P

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This is a good topic. I've learned that over a long period of time my motivation is going to come and go, and I can't always count on it to be there. But when it's not there, that doesn't mean I have to gain back what I've worked so hard to lose. I can go into maintenance mode and tell myself it's okay to stay at the weight I'm at until I'm ready to really work at it again.



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FITTEREVERYDAY
FITTEREVERYDAY's Photo SparkPoints: (10,380)
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12/3/13 1:29 P

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For me it was relearning hunger signals. I don't count anything and I lose rather slowly but I'm finding myself able to keep it off. I've lost 8lbs so far and kept it off through Thanksgiving (and trust me I did not restrict myself on that day at all). It may take me ten years to lose all fifty pounds but it took me about that long to put them on so I'm OK with that.


~Kelly~

"Food is not love, comfort, or an anxiety pill."

Time to stop trying to solve things with food (lack of included) that food won't solve. Food solves one thing: bodily hunger.



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HOLALOLA
SparkPoints: (19,740)
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12/3/13 12:08 P

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I've been on SP for four and a half years. I'm maintaining but there are always ups (it stays off easily when I eat whole foods and avoid dessert) and downs (birthdays--so much cake!) and you just have to keep at it. Now I have an injury and can't exercise much and I'm worried about the holidays. I don't usually track food when I'm in maintenance but I'm going back to it now to make sure I don't gain too much until my injury is healed.



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NURSINGGIRL64
NURSINGGIRL64's Photo Posts: 4
12/3/13 11:44 A

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Your in this for the long haul there's gonna b mistakes made. Dont give up this is life don't let one bad day ruin months of hard work just forget about it n move on.lessons learbed r good just don't BBC let one slip up lead to weeks of bad decisions I almost did that n its not worth it.



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RESCU82
RESCU82's Photo SparkPoints: (18,813)
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12/3/13 10:05 A

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For me it's portion control and 15 min (at least....almost always becomes an hour) of good effort exercise a day. I'm 29 pounds down and very happy about it It's taken me 7 months to do it (but had emergency surgery in August, so I got off track a bit but didn't gain).



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MI-ELLKAYBEE
MI-ELLKAYBEE's Photo SparkPoints: (146,134)
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12/3/13 9:56 A

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Portion control. You really CAN eat everything....but some things, only one bite. I eat one or two ounces of ice cream every day...with a BABY SPOON! It feels like a whole portion, but it's NOT. I cut a pie into 16 slices. Love the flavor, lose the calories!

“Keep on asking, and you will receive what you ask for. Keep on seeking, and you will find. Keep on knocking, and the door will be opened to you”
(Matthew 7:7, NLT)


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SHEDEVIL6464
SHEDEVIL6464's Photo Posts: 199
12/3/13 9:44 A

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I am just getting started on my journey(AGAIN) and all of these posts were helpful to me. I know that I have a very long road ahead, but I will take all of your wise words with me. I wish all of you the best on your journey.



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SUSAN727
SUSAN727's Photo Posts: 1,238
12/3/13 8:55 A

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I have a long way to go but I try not to focus on the long haul by chopping my weight loss into increments, mostly in 10 pound increments. I don't really deny myself but I'm trying to focus on fitness more than anything. I'm trying to change 1 or 2 things in my life, to get good at those things then I attempt to change something else.

Best wishes to everyone on this journey!

Susan

Susan

"If it is to be, it starts with me!"


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STARDUST2K4
STARDUST2K4's Photo Posts: 1,343
12/3/13 2:58 A

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It has been four years since I changed my lifestyle. Weight loss wise, it's been a slow process, The thing that I've learned is that if you can't see yourself living with changes for the rest of your life, then it's not worth doing.

If you eat over calorie range, or stop exercising for a period of time, GET BACK ON IT the following day! Don't wait! The longer you wait, the harder it will be.

Most importantly, love yourself! Appreciate yourself and let that be the motivation to keep going.
Do this for yourself, and no one else.
I too go through cycles where I'm not motivated, usually I tend to lose steam when I stop tracking.

Even though my weight has fluctuated, my "highest weight" is always less than what it used to be. I haven't been over 300 pounds since 2010 (my starting weight was 330 pounds).

Even through times when I wasn't motivated, the one thing I have been consistent with is exercise. Even when I'm eating poorly, and not tracking, I still exercise. That's probably why I haven't gained back all the weight in spite of poor eating habits during times of stress (and addiction x.x). Fitness has become my life.
Find something-anything! Drinking 8 cups of water, or going for a walk, that you can do consistently for the rest of your life.

You can do it!



Don't ever let anyone else tell you who you can be



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CANADIANHEATHER
CANADIANHEATHER's Photo SparkPoints: (9,355)
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12/2/13 11:24 P

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Next week will be the three month mark for me, and almost 30 lbs down. It's the longest consistent effort I have ever made.

Tracking has just become a habit - I feel lost if I don't have my Spark handy to do my tracking, and I think it is the magic key for me. When I see it in front of me, good or bad, I can't pretend it didn't happen. At the same time, it also makes me remember that I have good days and bad days, and as long as the good outweigh the bad, I am headed in the right direction!

It took me 30 years to gain it, so I can't expect to lose it overnight!

"When going through Hell, just keep going" - Sir Winston Churchill


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JENJENN7
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12/2/13 10:43 P

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For the long haul I've learned that I can manage 10 minutes of exercise psychologically when I feel like I don't want to do anything. Usually I am able to do more, but if not, I can still manage 10 minutes.
With food, I make myself weigh and measure and chart even if I am going to eat something totally sweet or off the chart. It makes me accountable.
It's taking small steps consistently.

"You’ve got to make your own life exciting. You’ve got to make your own life real with promise. You’ve got to learn how to stand up, walk through each day and believe each day!" Graham Cooke


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FEDGIRL4
FEDGIRL4's Photo Posts: 1,874
12/2/13 2:23 P

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For long haul losing, I've learned:

1. It is a life style change
2. It is noone else's fault and noone else's victory
3. Each victory is important, no matter how small or insignificant it seems
4. If you eat something bad or don't exercise, pick yourself up and keep going

Life is not waiting for the storms to pass..it's learning to dance in the rain.

"The only disability in life is a bad attitude." - Scott Hamilton

Growing Up In the 70's
Team Co-Leader


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JUNKDRAWER
Posts: 952
12/1/13 10:03 P

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I've been at this for 6 months and know that I have at least that long if not longer to go to reach my goals. This is the longest and the most I've accomplished losing in my life and I know this battle is far from over.

I've learned that I go through cycles of hard core efforts and times where emotionally and physically I back off for a while. Through it all I've learned that I need to keep finding ways to dig in and keep going.

What lessons have you learned over the process of your long haul journey of progress toward your goals?






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