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KITTYCAT64's Photo KITTYCAT64 Posts: 599
12/11/13 1:00 P

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I am still focusing on the basics, an d get on SP everyday. Keep fruit and veggies fresh and available.



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BAPSANN Posts: 1,448
12/11/13 11:49 A

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I am trying to stay on track with watching meal portions, more fruit and vegetables and less sweets and meats. I will do the same with my exercise routine.

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


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CHUBBYBUNNY317's Photo CHUBBYBUNNY317 Posts: 216
12/10/13 2:41 P

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I'm trying to log into the Sparkpeople site every day - I find that just logging in and being cognizant of what I'm eating is helpful to keep myself on track.



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WITTYBRIT's Photo WITTYBRIT Posts: 81
12/10/13 8:38 A

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I know exactly what you mean. I am currently baking my family's favorite holiday foods and I find it very hard to resist. I liked your statement about not having to shop in the fat lady section. I dream of one day being able to purchase lovely things from the catalogs that come in the mail but only go up to size 16, and actually look good in them, ahhhhh!

Hang in there, you can do it. I really do find that logging all my food into Sparkpeople, no matter what it is, helps to keep me somewhat honest. If nothing else, I have to see what I have done in black and white.




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SAMMI-SAM's Photo SAMMI-SAM SparkPoints: (26,311)
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12/9/13 10:58 P

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I try to maintain by going to the gym every other day. I usually maintain the house on my off days and perhaps do a 30 day shred routine.

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


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BULLRN58's Photo BULLRN58 Posts: 70
12/9/13 4:39 P

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need to eat more than three times a day, more protein. less processed carbs,

BULLRN58's Photo BULLRN58 Posts: 70
12/9/13 4:37 P

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i don't worry about a track, just a daily knowledge that thinner is sexier.

DANAEBOYCE1's Photo DANAEBOYCE1 SparkPoints: (11,185)
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12/9/13 12:39 A

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I finally made a friend who will go to the gym with me. She is pretty determined and I look up to her in a lot of ways. I think that she is keeping me on track, and I have done well in the past, but I never really had someone that I would see daily with such a great attitude. I usually do well for a while, and then just stop. I don't think she will let me stop. I think that she will keep me going and that I will keep her going.

Thinking happy thoughts


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MJEFFERSON23 SparkPoints: (32,691)
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12/8/13 10:34 P

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Good Job, Loriv75!

The only "diet" that works is consistency!

NTAGABSF!



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MJEFFERSON23 SparkPoints: (32,691)
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12/8/13 10:33 P

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Boreda, I like your ideas!

The only "diet" that works is consistency!

NTAGABSF!



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BARBANNA's Photo BARBANNA SparkPoints: (107,556)
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12/8/13 4:59 P

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Spark People will do all the work. All you need to do is track your diet, exercise and plan goals!
Include cardio, strength training and stretching in your exercise. Eat 3 times a day and watc the fat, sugar and salt!

Gratitude unlocks the fullness of life. It turns what we have into enough, and more. It turns denial into acceptance, chaos to order, confusion to clarity. It can turn a meal into a feast, a house into a home, a stranger into a friend.


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DISCOVERLLH's Photo DISCOVERLLH Posts: 1,538
12/8/13 4:12 P

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I have been WAY off track since Thanksgiving with both food and exercise, and I don't know how to get back on track. The snow has arrived, and it has been too cold to go outside and walk, which is my preferred activity. I'm very discouraged!

"Nothing tastes as good as not having to shop in the fat ladies' store feels!" -Me


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LORIV75's Photo LORIV75 Posts: 8
12/6/13 1:02 A

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what keeps me in check is watching the scale. Every morning when I wake up I weigh myself, if the scale has gone up a pound or two, I eat healthier and exercise more. If the scale has gone down then I feel good about it and stay on track. Doing this has helped me to lose and keep off 55lbs over the past 5 years. I have a ways to go, at my heaviest I was 291. I'm proud of that number now because I beat it, I've made myself healthier and I'm darn proud of my 55lbs. I have a ways more to go and I do enjoy my sushi and some pizza, I ate some "not so healthy meals" over the thanksgiving week, but I've bounced back by watching the scale :) this is what works for me. I also only make 10lb goals right now I'm working hard to get into the 220's I've found that making the smaller weight loss goals works better for me too.

Edited by: LORIV75 at: 12/6/2013 (01:04)

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MEGSTIME2013's Photo MEGSTIME2013 SparkPoints: (565)
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12/4/13 11:37 P

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The last couple of days I have watched what I ate like chocolate and pop. I found that I have felt better and had more motivation to get things done at home and ate work. I am really just tired of all the excuses I make and that is helping me stay on track.

If you believe in yourself; you can do it!


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SUESPA1 SparkPoints: (2,436)
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12/4/13 11:14 P

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emoticon I Have seen the Strawberry Santa Make on Sparks! Put Cheese in Soft & Make it Look Santa! Looks Very Easy & I will be giving it a go! Keep 1 out in kitchen on unit to remind me!!



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JENRAQTAY87's Photo JENRAQTAY87 SparkPoints: (20,838)
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12/4/13 9:54 P

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Take part in challenges!



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SUESPA1 SparkPoints: (2,436)
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12/4/13 8:43 P

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emoticon emoticon emoticon emoticon emoticon I Like all the messages on here!! I am going to have my own small goal! Which I will come up with when I get up! & Let you know!

Edited by: SUESPA1 at: 12/4/2013 (20:45)

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TSHEREE9's Photo TSHEREE9 SparkPoints: (492)
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12/4/13 3:15 P

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I keep a picture of myself 60 pounds ago on my desk at work , and on my fridge at home.... trust me it works...



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ALLIE5041's Photo ALLIE5041 Posts: 44
12/4/13 11:39 A

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Something that helps keep me on track is to write a blog/journal entry everyday! It's a way that really forces me to accountable to myself :)

~Allie (allie5041)


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MOTHERBOARDER's Photo MOTHERBOARDER SparkPoints: (118,505)
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12/4/13 8:44 A

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you gotta want it bad enough



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CLK1948's Photo CLK1948 Posts: 51
12/3/13 7:16 P

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I find that helpful. If I know what I'm going to eat, and plan for it, it is much easier than waiting and trying to decide when I'm actually hungry, and apt to go for the wrong thing. emoticon



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CLK1948's Photo CLK1948 Posts: 51
12/3/13 7:12 P

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I think that is the key!!! emoticon



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GUSANO Posts: 11
12/3/13 5:24 P

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I can understand your frustration! I have been gaining and losing the same 35 pounds every three months for 15 years...until now. For the first time ever, I have been able to lose weight and now maintain my goal weight for several months without feeling deprived or burned out. What finally changed? I started eating fat. For so many years I was afraid to eat fat (when I was on a dieting/weight-loss cycle). I would diet by eating plain steamed vegetables, air- popped popcorn with no butter or oil, fruit, egg whites, fat-free yogurt, etc. I would inevitably feel hungry and weak, and then spend the next couple of months binge eating on junk food.

My strategy this time was to really increase my fat and protein intake and try to almost never eat added sugar. I also gave up gluten (a recommendation from a naturopath to help me with a thyroid problem), which made it easier to reduce my carb intake. Now I eat a lot of nuts, seeds, whole eggs, and put plenty of coconut or olive oil on my roasted vegetables or popcorn. I also started eating fish and poultry again after being a vegetarian for 25 years -- mostly because being gluten-free AND meat-free became very difficult. Now I can eat within my calorie range easily each day and never feel hungry or deprived. I even have plenty of energy for running, lifting weights, and yoga every week. For the first time, this lifestyle feels sustainable.

Of course this is just my own experience, but it sure has been a dream come true to feel like I've finally conquered my dysfunctional dieting behavior. I wish you all the best with your efforts!



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MYLIBERTY's Photo MYLIBERTY Posts: 246
12/3/13 1:38 P

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emoticon



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MYLIBERTY's Photo MYLIBERTY Posts: 246
12/3/13 1:36 P

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emoticon



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THE_RED_BIRD's Photo THE_RED_BIRD SparkPoints: (14,280)
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12/3/13 11:52 A

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I find it very helpful to eat pretty much the same things daily for breakfast and lunch. I know what I'm going to eat so I don't have to think about it - I just buy what I need for breakfasts and lunches and that's it. I also keep the same snack items on hand - my yogurt, Macintosh apples, berries...

I save meal planning for dinners, as these change so my DH doesn't get bored. Planning for one meal a day is pretty easy. Sometimes I cook ahead, sometimes I don't. I like taking old favorite dishes and modifying them to meet my new lifestyle. I enjoy meal planning to a point but it can get overwhelming and this method has been very helpful to me.

As far as holidays, etc, go - I've not had a problem getting back on track after an overly indulgent dinner (like Thanksgiving) because I already know what I'm having for breakfast and lunch the following day and that leads me right back into my plan.

Edited by: THE_RED_BIRD at: 12/4/2013 (10:22)


~ Trish, Southern Ohio ~

BLC 25 Violet Virtuosos

BLC 24 Crimson Butterflies (withdrew due to family crisis)

You don't get what you want. You get what you work for.

One choice at a time.

It’s a journey, not a race.

Celebrate something every day.

Don’t let the perfect be the enemy of the good.





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STARMONICA's Photo STARMONICA SparkPoints: (86,196)
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12/3/13 8:48 A

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compete with myself

ASHLEYAMBER0710's Photo ASHLEYAMBER0710 Posts: 244
12/3/13 8:02 A

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You are going to slip up it a part of life. Just never ever stop pushing. And don't beat yourself up. Use each over indulgence as a learning tool. No one is perfect. It takes time and patience and a whole lot of trial and error. In my opinion anyway.



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IMREITE's Photo IMREITE SparkPoints: (249,721)
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12/3/13 12:49 A

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record youre efforts and shortcomings. find patterns and break chains that lead to things that get you off track.

Don't forget to be awesome.


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ROBBIEY SparkPoints: (109,461)
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12/2/13 4:28 P

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consistency



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STARSHOOT's Photo STARSHOOT Posts: 10
12/2/13 10:30 A

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This has been a tough week for me. I got off track a little because of Thanksgiving (x2) and my first holiday party. Thank you for helping remind me that planning, tracking, and shedding the guilt are keys to success.

“Nothing happens until the pain of staying the same outweighs the pain of change” – Arthur Burt


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A9HERNAN's Photo A9HERNAN SparkPoints: (14,221)
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12/2/13 12:30 A

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I color coordinate a week at a glance of all the meals i will eat for the week. I create a weekly calendar that shows what i will eat and also what days i will exercise and when i will weigh in. I make the planning fun and colorful. It takes along time but its worth it. :)

You Go Girl! You can do it! You Deserve It!


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CEPHAS2's Photo CEPHAS2 Posts: 836
12/1/13 11:19 P

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First I need to learn what the track is.

EGRAMMY's Photo EGRAMMY Posts: 12,931
12/1/13 10:27 P

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Will try to put myself first sometimes....that mostly means health



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PATRICIA441 SparkPoints: (82,923)
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12/1/13 2:41 P

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To me it is all about tracking my food intake. Then I know exactly what I have eaten still can and that I have met my goals for calories, fat etc. It is the best tool ever!!!

Through Christ and with Christ all things are possible!
HOMERWISCONSIN's Photo HOMERWISCONSIN SparkPoints: (15,629)
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11/30/13 5:20 P

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Rescue, great job!



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RESCU82's Photo RESCU82 SparkPoints: (19,495)
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11/30/13 8:02 A

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I find tracking my food and being open about my goals keeps me on track. I'm vocal and proud of my weight loss. To date I'm at 27 pounds! 13 to go for my first long range goal weight, 3 to go for my next medium goal and 1 to go for my next short term goal. I aim for a pound a week. Sometimes I make it and sometimes I don't



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BFMONICA's Photo BFMONICA Posts: 1,457
11/27/13 9:37 P

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Tracking my food and knowing what nutrients I'm putting in my body helps keep me focused.
emoticon emoticon emoticon emoticon emoticon

Determined and focused.


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MBRANDO's Photo MBRANDO SparkPoints: (45,058)
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11/26/13 9:40 P

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It's all about attitude for me. I used to have bad days of bingeing that would turn into weeks and, sometimes, months. But then I realized that a pound of fat is 3500 calories. 3 5 0 0. So, if on my bad day I go 3500 calories over my limit I gain only a pound....one single pound. I can work that off in a week. That line of thinking helps me get back on track cause no matter how "bad" my cheat day was I realize I can work it off in about a week, give or take. Catastrophe averted, at least in my mind. That's all that matters, right or wrong, is that it works for you. Keep that in mind, if it works for you it isn't "wrong".

“The greatness of a nation and its moral progress can be judged by the way its animals are treated.” Mahatma Ghandi



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PATTIEMCD's Photo PATTIEMCD Posts: 1,047
11/26/13 7:45 P

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Well, here's my two-cents worth......
If I can't track it, I don't eat it. ( ppl bring food in to work, bakery items, etc )
I use my Lose-It app to track food & exercise. This app allows me to Scan the barcode on food pkgs and I input the amt. I ate. If I make a recipe, I scan the pkgs of all the ingredients ( this is good for stews, soups, slow cooker recipes, etc ) then measure out how much I ate. You can get this app from The App Store and it's FREE ! :-)
I grocery shop once a week. That way, there isn't a lot of anything to eat in the house.
There are no pkgs of cookies, bags of chips or cartons of ice-cream here anymore. I don't have a problem with it but my husband does. So, if he wants a cookie, or chips or ice cream, He or We will go out and buy it as a single serving item. ( take a drive to McDonalds or Sonic and get a single soft serve ice cream, or a small bag of lunch chips or single wrapped cookie ).
These are just a few things I do for my husband. As for me ? That's another post. Lol



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BOREDA SparkPoints: (128,200)
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11/26/13 6:32 P

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One technique I used when I had a "bad day" (like scoffing half a packet of chocolate Hobnobs in one sitting...) is to track the food, but divide it up into equal amounts over the next week or five days or whatever (thus two chocolate Hobnobs per day for five days instead of ten on one day). That had two important psychological effects for me: firstly, I didn't actually go over my calorie limit on the day I had the scoffing session (so I hadn't actually "failed"); secondly, I was reminded every day for the next five days of just how "costly" my lapse had been -- because I had to eat a little bit less on each of those days in order to keep my calorie count within limits. I don't know whether this technique would be approved by the SP experts or not, and it might be construed as "cheating", but it worked for me: for that particular week I was, on average, within all my limits -- just not on precisely the day that the scoffing occurred! Of course, I don't think this would be a good idea if you have too many "bad days" on the trot, as you would end up with such a backlog of naughty calories to catch up that you would starve yourself or eat less than nutritionally adequately; but it worked for me as a way of smoothing out the effects of one horrendous glitch every now and then -- rather than entering the amount accurately all on one day, at which point it is all too easy to think "I've just blown the whole thing" and get horribly depressed and eat a bit more to comfort yourself for your abject failure... Good luck, stay strong, stay motivated, stay determined, and keep tracking!

LIVINGSIMPLY355's Photo LIVINGSIMPLY355 Posts: 1,578
11/26/13 6:19 P

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I too am struggling to keep things on track.
This past week I really went off track with eating the wrong things...too many cakes, and sweets.
At one time I was within 25 lbs of my goal and then this year I found myself right back where
I started from and then some. I think I have started over too many times to count.
The good news is I am down 12 lbs. The bad news is it took over a year to lose that much.
I quit doing a lot of things like tracking, exercising and eating right. When I did exercise,
I wasn't consistent.
This summer was a loss for me on the exercise and then came the fall, birthdays and now the holidays are in sight....days away. Then I found out I had thyroid problems and I had problems with my foot.
But I agree that consistency and commitment are keys in this journey. When you cannot do something, you have to change things up so you can keep going.
I need to get back to tracking my food. I recently started the fitness tracker again.
I started using a stationary bike instead of walking, and am doing exercises to strengthen my feet as well as other strength exercises. I am on medication for my thyroid and it is helping. So far all is going well.
Now is the time to start watching what we are eating around here again. Get rid of the sweets and look for healthy alternatives for the holidays treats.
On to a more healthier life!


Sue
Washington State USA
Pacific Time Zone


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MARYBETH4884's Photo MARYBETH4884 SparkPoints: (60,835)
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11/26/13 4:10 P

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it's not going to happen until you make the commitment, I don't mean to sound harsh, but for me it was a switch that triggered and everything changed. I yo-yoed for 30 years and only wanted to lose 10 pounds to please my doctor and not hear complaints. After the appointment I kept going. I think tracking was the key. a visual reminder of what and when I ate. A couple weeks in I added walking and have just increased number of days and minutes over the last 18 months. I track food daily, and yes, I, on occasion have a treat or a double portion, but I track it. I exercise daily for at least an hour, I'm not fast so my personal calorie burn is slow, so I put in extra time. I hope this helps and you find the personal inspiration you need!



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MYSPARKE1 SparkPoints: (2,256)
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11/25/13 12:49 P

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That is so true. I've had a hard time at this but the more I work out the better I feel.

BULLRN58's Photo BULLRN58 Posts: 70
11/25/13 11:27 A

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daily login helps to add to my guilt. I often don't do my pushups until I check in here, and feel the guilt of not doing my points.

MLEHTO's Photo MLEHTO SparkPoints: (46,815)
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11/24/13 9:44 P

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I'm having much the same problem. I need the accountability of recording my food and exercise. I'm also usisng various challenges to maintain my focus. I also try totake it one day at a time. Each day I start over and try to stay in the present. Good luck.



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JENRAQTAY87's Photo JENRAQTAY87 SparkPoints: (20,838)
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11/24/13 8:24 P

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The trackers, having a public nutrition and fitness tracker, my Spark Activity Trackers, message boards, blogging :)



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GOLFINSUNSHINE's Photo GOLFINSUNSHINE Posts: 247
11/24/13 3:07 P

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I've been with my husband 30 years and always kept my weight a secret. Years ago I did join weight watchers and I realized then that the only thing that kept me on track - was knowing someone else was going to weigh me and I could keep No secrets.

Now I have my hubby weigh me once a week and believe me - just that helps me say no to those sugery treats.



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SAMMI-SAM's Photo SAMMI-SAM SparkPoints: (26,311)
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11/23/13 7:15 P

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My Fitness Pal & Sparkpeople! emoticon

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


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PAMLICO-DAZE's Photo PAMLICO-DAZE SparkPoints: (46,737)
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11/20/13 9:35 P

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SparkPeople

Remember to take time to enjoy the journey!


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WHEELS54's Photo WHEELS54 Posts: 492
11/20/13 4:18 P

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even with a good plan, I sometimes fall back into old habits. I need some inspiration, like trying on pants that almost fit that I couldn't even zip a month ago. Last weekend I went shopping and tried on lots of jeans and while I didn't buy any, it was motivating.

Taking care of yourself first isn't selfish, it's necessary.
ENEUMA01's Photo ENEUMA01 SparkPoints: (2,513)
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11/20/13 9:52 A

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Pre-planning meals help. If I work out earlier in the day, it encourages me to eat clean and not waste a workout by consuming empty or unhealthy calories.



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11/20/13 9:51 A

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thanks for points to remember



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MIWOLFF's Photo MIWOLFF Posts: 384
11/20/13 8:54 A

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I find that planning ahead really helps! When I leave things to chance or last minute decisions it's too easy to become unfocused.

If it is to be, it is up to me.
- Unknown


 Pounds lost: 15.5 
 
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BAPSANN Posts: 1,448
11/20/13 8:32 A

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I write down my exercise/activity daily to keep track.

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


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30,000
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SHARON46's Photo SHARON46 SparkPoints: (104,469)
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11/20/13 8:05 A

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By tracking fitness minutes and nutrition on Sparkpeople



 
30,000
32,499
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37,499
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210014631 SparkPoints: (30,158)
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Posts: 1,095
11/20/13 5:42 A

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scale everyday - keeps me honest and focused



 current weight: 72.8  over
 
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TCANNO's Photo TCANNO SparkPoints: (106,140)
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11/20/13 4:16 A

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make it fun to do and change it around


How can you know that you can't unless you have tried and failed.

Join the 10 minute challenge and get exercising.

See what you are made of by joining the 100 day challenge.

Links on my Spark page.

Don't forget to make your workout fun so as not to get bored with it.

look for Trevc




www.flickr.com


Total SparkPoints: 106,140
 
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HEALTHYKAE_CA's Photo HEALTHYKAE_CA Posts: 20
11/19/13 10:55 P

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Friends Friends!

'Love isn't finding the perfect person, it's seeing an imperfect person, perfectly.'


 Pounds lost: 14.0 
 
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BLKBERRYJUICE65's Photo BLKBERRYJUICE65 SparkPoints: (6,316)
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11/19/13 10:13 P

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Getting off track happens along this journey but the key is to get back on track asap



 Pounds lost: 22.0 
 
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BAPSANN Posts: 1,448
11/18/13 3:32 P

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I try to stay on track and when I get off, I tell myself it is just a small lump in the road so get back on track.

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


Total SparkPoints: 31,844
 
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WWREFUGEE1942's Photo WWREFUGEE1942 SparkPoints: (23,394)
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11/17/13 8:14 A

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When I am too busy to track, I write my food on a sticky note and stick is somewhere I will find it.



 current weight: 128.6 
 
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STARMONICA's Photo STARMONICA SparkPoints: (86,196)
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11/17/13 7:17 A

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I set a goal of SP points, so I keep track.

MIGHTYMOUSE215's Photo MIGHTYMOUSE215 Posts: 32
11/16/13 11:16 A

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I keep telling myself I didn't put the weight on overnight and I am not going to lose it overnight.



 current weight: 187.0 
 
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KYLIECAT1's Photo KYLIECAT1 Posts: 763
11/16/13 9:32 A

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I couldn't agree more Rain ! You hit the nail on the head !

"everyone is made out of the same cloth ,its up to you if your the table cloth or the dish rag" Patti LaBelle


 Pounds lost: 1.6 
 
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210014631 SparkPoints: (30,158)
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11/16/13 8:50 A

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I am going back to getting on the scale everyday. I know most people say bad - but it keeps me honest.



 current weight: 72.8  over
 
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RESCU82's Photo RESCU82 SparkPoints: (19,495)
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11/16/13 8:46 A

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I try to use the food tracker and keep track of what I'm doing with my intake. I also try to make good choices and always watch my portion sizes. If I'm going to be "bad" I try to make the portion smaller than a normal portion so I can enjoy my "bad" food but not completely destroy all my hard work. I also plan my work lunches to avoid as much hospital junk food as possible....believe it or not a healthcare facility does not always serve healthy meals to its employees. Some nights, if I forget my meal at home, I have "Cheerio" night and eat cereal from the cafe as its the healthiest option!!



 current weight: 201.0 
 
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GENRE009's Photo GENRE009 SparkPoints: (22,854)
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11/16/13 1:39 A

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I fight my bad behaviors, but still I slip up. I use spark to really eat healthier, but I am in Weight Watchers too. I need to learn life style changes to cope with my behavior issue, emotional eating, and boredom eating. they teach you that at every meal eat more high complex fruits, and vegetables. Eat only whole grain, and protein. And healthy fats. these are the foods you stock up on within a 12oo calorie range, they call it points. You learn to make healthier choices, and cook differently. Sneaking vegetables into everything. get the junk out. Eat mini meals in between. Always journal. Always plan ahead, and keep snacks on you.
you can learn to have 2 tablespoons of peanuts to snack on, or hummus, or celery and peanut butter, lowfat greek yogurt,an apple and cheese, ect.. You basically eat 3 snacks a day. Don't eat watching tv. Hope this helped. eva.

MINININJASUZUME's Photo MINININJASUZUME SparkPoints: (7,584)
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11/15/13 11:39 A

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emoticon with ROSEWAND completely!

Deprivation tends to make me go the opposite direction, and that's what all of those articles I read on SP the other day were specifically talking about. Healthy habits should never feel like punishment, so if they do then you need to re-evaluate whether you're putting expectations and rules that are too strict on yourself.

I do many of the things ROSEWAND suggested and they have helped me tremendously. I build my fun snacks (even the extreme ones) into the day's calories so I don't go overboard. For example, we went to the movies to see Thor on Saturday and I already knew I planned to get popcorn dressed up my favorite way. Before hand I did the research so that I'd be able to track my movie meal. Unfortunately, that popcorn is about 1400 calories a pop once you add in butter etc. It's also got a LOT of sodium. But it's not like I planned to get refills or anything, and I got a bottled water instead of soda. Then I just planned around it. I had my juiced fruits & veggies with water in the morning and fewer calories at night. I made sure to stay on track in the days leading up to our movie visit and made sure to drink all of my water or more on those days leading up to Saturday. I enjoyed my popcorn, but still managed to stay very close to 2,000 calories that day. I got right back on track with my eating and workout on Sunday. And you know what? I still managed to lose 3 and a half lbs last week!

I also really like a sandwich from Subway that isn't very good for you. Flat bread (obviously white and not whole grain), chicken, double bacon, lots of cheese and salt and pepper). It's a guilty pleasure of mine. The other day Dad was out and called home to say he was going to Subway and asked if I wanted to come along. So I planned with him. I asked if we planned to do anything else that week like go to the movies or out to eat. He said no, so I felt the sandwich was ok. If he had say we were going to the movies on Saturday or something else like out to eat, I would have passed on the sandwich. When we got home I spent some time on Subway's site and took the time to "build" my sandwich and use their nutrition calculator so that I could see how much damage my sandwich was or wasn't doing. Turns out it's very high in sodium (which I figured because of the bacon alone), but about 450 calories and everything else isn't too bad. So now I'm able to track it when we go to Subway and I know that if I get a foot long, I should only eat half of it a day and keep all of my other meals very low in sodium. With planning like that, I'm still able to stay within SP's recommended ranges for my heart-healthy diet. :)

So just take the time to plan for ALL of your snacks (good and bad) so that you can keep track accurately. And don't avoid the food tracker when you feel you've been bad. It's better to know how much damage you're doing so that you can contain it, rather than just assuming. Sometimes you'll find that you really haven't been as bad as you think. You just assume it was bad and focus on the negative, instead of knowing for sure, creating a plan to contain the damage and benefiting from the positive.

Fight (and WIN) the portion control battle: teams.sparkpeople.com/Sparker
s-for-Controlled-Portions


 current weight: 176.4 
 
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RAIN63's Photo RAIN63 SparkPoints: (3,845)
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11/15/13 10:33 A

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I have learned to be my best motivator. When no one else is around to help, guess who is? ME! So I am my biggest fan ;) You and I deserve to be healthy and happy!

**On my way to greatness***


 Pounds lost: 2.8 
 
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NOMOREGODDESS's Photo NOMOREGODDESS Posts: 677
11/14/13 7:37 P

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Keep thinking about the positive changes that I have made & not about how far I have left to go. Also keeping in mind that I am still in the process so maybe my arms are not as thin as I want them to be but they are getting there. Also accepting my permanent "flaws" I won't look like a fashion model no matter how much I try. I take comfort in the fact that Scarlett Johansson feels like she has body "flaws" too. None of us are perfect (without airbrushing) so if I see a "flaw" in the mirror.. I don't reach for a bag of chips to feel better. I just remind myself that I am being overly critical.



 current weight: 161.0 
 
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SHARON46's Photo SHARON46 SparkPoints: (104,469)
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11/14/13 6:17 P

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By using the tracking on Sparkpeople. I track the nutrition before I eat so I can tweak the meal or snack before I eat. I track my fitness when I do the nutrition.



 
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ROSEWAND's Photo ROSEWAND SparkPoints: (100,814)
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11/14/13 4:23 P

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What sets us up for failure is the feeling of deprivation.
We can plan our meals; restrict our calories; and workout
like crazy, It all feels like punishment and starvation to
our brain/bodies. Most people think the key is to use
harsh controls to make our bodies lose weight. For
most of us that only works for a little while.

As soon as we relax into lighting up or feel stressed and
tired, we are at risk for losing control. Then our self-
confidence and self esteem drop. We feel that we
are in a war with our bodies and our fat.

It is much better to work with our brains and our
bodies.

Here is what has worked for me.
1. Plan food rewards and treats into your calorie plan.
Eat less some days so you can occasionally eat more
of what you like.
2. Eat what you really like in measured amounts. Give
yourself the pleasure of eating. Really enjoy what you
eat and eat what you enjoy. This experience can be fun!
3. Instead of denying yourself what you do not think you
should eat, just add more natural healthy foods. Your
body will start to crave these healthier foods. You
will eat them with joy and pleasure.



Lost sixty pounds.
Have been in maintenance
for four years.
Goal weight 126


 current weight: 1.6  over
 
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SAKS20111's Photo SAKS20111 SparkPoints: (13,401)
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Posts: 531
11/14/13 2:32 P

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revisit my goal page.
see how far I've come



 Pounds lost: 20.0 
 
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LEITEIT's Photo LEITEIT Posts: 107
11/14/13 8:46 A

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I get off track most of the time. But that does not mean I do not know what is required to keep on track. We just like to fool ourselves, make up excuses, create elaborate mental reasons to go the other way. It is all a mental issue. Losing weight it first in our minds... For me, the main thing to keep in track, is to understand I can have a bad day, but I must stick to it and keep the hard work the next morning. We cannot give up on the first bad moment or big piece of cake. Just calm your mind and continue. Think far ahead and not just on the next weight in. If I can stick to that, I can keep on track.



 current weight: 220.0 
 
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DKSRN626's Photo DKSRN626 Posts: 19
11/14/13 8:37 A

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What really keeps me on track is making a point to use fitness and nutrition trackers. I just got back from a vacation in Costa Rica where there was no easily available internet to use my tracker, but I did use different advice I read about on here, such as eat slower, and quit when full. I must admit it did help that the portion sizes there were much smaller than the US and we had to walk a lot on our excursions uphill...... I did start tracking again as soon as I got home. I like seeing my progress on sparkpeople, even the little ones, such as checking in each day.....I t motivates me to think that the little things count and keeps me focused. By the way, this is the first vacation I did not gain 3-5 lbs while gone......that really felt good.!



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TRAVELGIRL80's Photo TRAVELGIRL80 SparkPoints: (3,776)
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11/12/13 9:59 P

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This time - there are 2 things that I'm focusing on to keep me on track, and so far so good.

1) Slow & Steady - I am taking this slower this time, it's actually really hard. It's easier to go all out and just go for it, but then when that fails, it all crumbles. At least for me. So this time around, I'm reigning myself in and taking things slow. The choices that I make I feel ready for. Any progress counts - no matter how small. Which means a slip up isn't as horrifying.

2) Keeping my goals in mind. Picturing them - thinking about how great it will feel, and how much better that will feel than whatever I'm about to do. For me - thinking about how my hips not crushing the arm rests in an airplane is an image that works wonders.



 current weight: 194.4 
 
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MINININJASUZUME's Photo MINININJASUZUME SparkPoints: (7,584)
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11/12/13 9:29 P

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Thank you! I'm learning all of this as I go (much of it from right here on SP), and sharing what I learn in case it might help others. In general when it comes to weight loss I think most of us are too strict to keep up new regimens for long and too hard on ourselves when we stray from the plan. That only causes negative feelings and stress, which can contribute to weight gain...a vicious, never-ending cycle.

I'd rather have a cheat day every now and then than beat myself into the ground trying to stick to a plan that I KNOW is too strict when I'm just starting out. There is something to be said for doing things gradually...slow & steady wins the race right?

Fight (and WIN) the portion control battle: teams.sparkpeople.com/Sparker
s-for-Controlled-Portions


 current weight: 176.4 
 
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SWEETCLEANER's Photo SWEETCLEANER Posts: 176
11/12/13 8:49 P

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Well, coming off a gain due to vacation and party, so understand the 'on track' issue. Gave myself some time before I weighed in, but I was up, and by the tape as well....YIKES! So the difference this time?......being here, not being sniffed at by some skinny minnie (looking at YOU Jenny Craig, great job to get your life membership $ and wondering why you don't lose after the tiring cardboard food) at some weight loss place and finding what applies to me, my age, my situation, my likes and dislikes and doing it in a fun and social way.....
I like that I control the message, and can find the more I see the message, the more it helps....the self-discovery and success (even though small) is the right track and I know I will get back on to MY track and have the success I want, my way.....
For a lifetime...!

Stay the course!!


 Pounds lost: 12.5 
 
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RHOLICKY's Photo RHOLICKY SparkPoints: (10,381)
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11/12/13 4:53 P

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MINININJASUZUME you make a lot of sense!



 current weight: 316.4 
 
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MINININJASUZUME's Photo MINININJASUZUME SparkPoints: (7,584)
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11/12/13 1:44 P

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Read a few interesting articles here on SP this morning that discussed bad habits of unsuccessful dieters. Two things that were consistent in all of those articles were 1.) having unrealistic expectations (in your weight loss rate and yourself) and 2.) Denying yourself foods you love. What I liked about those articles was that they actually described why these were bad habit and how they tend to affect weight loss.

It's unrealistic to think that you can change your diet cold turkey, overnight, after eating a certain way for years and expect yourself not to stray from the new diet. We're human, that just doesn't happen. So not allowing yourself cheat meals or days can be unrealistic if you're just starting out. Allowing cheat days or meals doesn't mean you've fallen off the wagon. Instead, those articles recommend that you set more realistic expectations, make changes to your diet more gradually and eat the things you like, but in moderation. I'll add to that finding healthier versions of the things you like can also help.

Don't assume healthier versions means "fat-free." Many foods are naturally high in calories, and when the fat is unnaturally removed, your food is undergoing an unnatural process that can be harmful to your body over the long-term. For example, real butter tends to have many more calories than margarine, but margarine is so processed that it isn't really good for you. Some of it has been compared to plastic made edible. That doesn't sound so good for your long-term health. Instead, I'd recommend using real butter but in small amounts so that you don't rack up the calories for no reason. I also go for snacks that are non-GMO and naturally free of trans fat, gluten and preservatives. The more natural, the better. That's what I mean by healthier options. They may have slightly more calories, but less processed foods will always be better for you. Eat them in moderation, and they won't hurt your weight loss so much that you can't get back on track.

Also, if you gain a half a pound or a pound on a given week, don't automatically assume that it's because of a bad food choice you allowed yourself. It might be, but it's more likely due to natural fluctuation, water weight coming or going, whether you've eaten or had a bowel movement recently (sorry to be gross) or whether you've gained additional muscle mass. All of those things and more affect your weight, so don't assume that only your food choices are to blame if the scale goes up a bit. That's the wrong way to think (we tend to put ourselves down and use healthier foods as "punishment" which isn't the way to adopt a healthier lifestyle), and causes you to focus on the wrong things. Instead, try to weigh in around the same time of day each time you do. Also, try not to weigh in before meals but after a bowel movement each time. If you can get the privacy, weigh yourself with nothing on. If you can't get the privacy, try to wear the same thing each time you weigh in. Always remove your shoes and socks. The more factors you can control at weigh-in, the more likely you are to see a more accurate measurement.

If you notice the scale go up, don't get immediately upset. Instead, evaluate what's gone on for the past week. Have you had more stress than usual? Is your menstrual cycle going or are you experiencing symptoms of menopause? Are you weighing in the same way you did last week? Once you take stock of what's going on you may have a better idea of where the weight gain is coming from so that you can approach it the right way.

And finally, don't be so hard on yourself. Even if you had a bad day or a whole bad week, you can come back from it. If you were doing well before that, then chances are you can do so again. Also, think of the positive steps you have made recently. Yes, maybe I allow myself a cheat day or meal, but in general I'm drinking more water, eating more fruits & veggies and doing more physical activity throughout the day than I ever was before. That counts for something!

Fight (and WIN) the portion control battle: teams.sparkpeople.com/Sparker
s-for-Controlled-Portions


 current weight: 176.4 
 
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TAMARAST1974 SparkPoints: (14,996)
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Posts: 251
11/12/13 12:48 P

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For me I do better when I can determine why am I doing what I'm doing. It sounds silly but if I know how or why I do it much better.



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