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How can I keep myself on track?



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FIT4MEIN2013
FIT4MEIN2013's Photo Posts: 4,453
11/12/13 11:30 A

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Write down why you want to lose weight. List all the reasons why those extra pounds are burdensome. That is your motivation. Post them by your phone, in your car, on the bathroom mirror, next to the kitchen sink....

Part 2 is determining whether wanting to reach that goal is worth the effort needed to do so. If you do not think it is worth it, nobody else can help you to get there. If you DO think it is worth the trouble and hard work, nothing can stop you! We can encourage you, we can help you through the temptations and hard spots, but we cannot give you the motivation to do something that you do not want to do.

Part 3 is your plan. How do you plan to lose the weight that you have decided is worth the effort to lose? Will it be dieting? How? Calories? How many? Atkins? Weight Watchers? What kind of exercise and how much are you prepared to do at this point? If you don't have a plan, you will continue doing the same thing you are doing now and that isn't helping you to get to where you want to be..... which brings us to step 4...

Part 4- What is your goal? You can set an ultimate goal, but 50# is a lot to look at. You need to set smaller measurable goals. Not all of them should or have to do with weight. Perhaps it is to move for 10 minutes straight. That movement might be walking, dancing, jogging or marching in place. You might want to get below a certain milestone number (those over 200# tend to strive for ONE-derland). Or look at a 5% weightloss. YOU decide the goals.

Now put these all together and get this plan in motion.

MEASURE YOUR SERVINGS! Our minds are sneaky and we vastly underestimate what we are eating.
TRACK EVERYTHING THAT GOES IN YOUR MOUTH! If you write it down, it is real. Don't try to remember at the end of the day. Do it immediately after you eat if not before.
MOVE! It probably won't be much at first. 15 minutes on the bike was hard for me at first and I had to ice my knee afterward. After several weeks I tried the elliptical trainer. I couldn't do a minute. Now I can do an hour without any problem.
The fact is, you CAN do this! I am proof of it.


Jaynee-Pacific Time Goal reached with 130# loss, 138# total loss

Exercise, eat, track, repeat!!



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KMILLFITNESS
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11/12/13 8:47 A

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It can be very helpful. Trust me, I have been there. I have struggled and really what it all comes down to is being ready to make a lifestyle change....not temporary "diets" or health fads but a true blue lifestyle change. Sometimes that is the scariest and most daunting thing about getting fit. It doesn't have to be scary,though. Just come with the right tools, the right mindset and a good support group. If you want to chat more about it, send me a private message :) I can help you get started on the right foot.



DOVE52
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11/12/13 7:22 A

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sounds helpful. I am changing my life style



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KMILLFITNESS
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11/11/13 11:36 P

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Staying on track and being accountable is difficult. It can be tough when life gets in the way. Having a community you can go to is important but it is also important to have some sort of accountability. I struggled for years with this and then I finally got fed up with the struggle and decided I was serious and wanted to stop my never ending cycle of dieting and gaining and starting and stopping. What changed for me was when I met my beachbody coach. I saw what it had done for her and wanted what she had. I finally had accountability and had resources I could actually use on my own time....if you are ready, I can help give you more information on the beachbody community and my services to you as a coach. I can offer free services and am here to help you in your fitness and health journey...



FORESTPAL
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11/11/13 11:02 P

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I agree with you wholeheartedly - except maybe the subway. I love the spicy italian - and tho I only eat 1/3 of a footlong for a meal, the 3 meals send my scale wako. I subscribe to a chocolates org., and get a box of VERY special chocolates every 4 months. Received one today, and after eating one piece I'm still under the 500 cal's of a fast day. . . and I feel so pampered.

Let the good times increase as the weight shrinks.


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MINININJASUZUME
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11/11/13 8:45 P

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I understand those who say they have issues with consistency. I don't know if this will help, but my advice is slightly different from some of what's been said.

I find that when I try to completely stop eating certain foods (my comfort foods) that my cravings skyrocket and I go in the complete opposite direction. Cutting things off cold turkey doesn't work for me. I've tried it several times before and met with the same results each time - a bad day turned into a bad week, then a month and so on. So this time around I'm trying something a bit different.

First, I am always on the lookout for healthier versions of my comfort foods. The main one is popcorn, and it seems my worst cravings are salt cravings. So instead of eating microwave popcorn and adding more butter & salt to it, I've switched to lightly-flavored, air-popped varieties. They have less calories, less sodium and less saturated fat. Then I stick to the suggested serving sizes on the bags. This was a big thing I never used to do before, but now I do and it's made a world of difference. I still get my salty fix, but in a slightly better (and more natural) package without going anywhere near my calorie limit. It's really helped to calm the salt cravings since I began this low-calorie, low sodium eating plan.

Next, I don't allow myself "cheat" days but I do allow myself one cheat meal a week. Why? Because I am human, and again I know how I am. I don't do well stopping things cold turkey. So I give myself a small reprieve each week. I'm still careful about what I consume in that meal. I watch my portions, try to track everything and cut back on unnecessary bread. Also, I still drink water instead of soda, sweet tea or sugary fruit juices. This system has worked well for me so far. I keep all of the other meals & snacks for the day in line with my eating plan, but I might have a Subway sandwich or the lunch portion of my favorite chicken scampi at Olive garden. Usually though, that cheat meal is less decadent.

I know some people say that allowing even that much will work against you, but so far it's been doing the opposite for me. Because my mind knows that I can still have popcorn if I want, I don't crave it as much and have gotten to the point where I really only eat it on days where I need to increase my calorie intake due to an intense workout. Because I know I can have it, my mind doesn't panic about not being able to get it and most times I don't even want or need it. Same with that cheat meal. I know it's coming so I can plan for it, instead of having a bad day out of the blue that wasn't planned for and isn't tracked. And because my mind knows I can have it, 2 things happen: I work harder in my workouts to make up for those calories and the cravings for foods like that lessen. Eventually I may be able to go without that cheat meal completely but for now I'll let myself have it. No need causing additional stress where there doesn't have to be any, and the panic from cravings causes me stress...believe me!

If something happens and I do have a bad day (it happened just this past Saturday), I don't beat myself up about it. Again, minimizing stress is a major goal so I don't freak out about slipping up. Instead, I come back the next day harder and stronger and with more focus. I don't allow myself to think anything like "well I messed up already and the damage is done so I might as well enjoy ice cream." That kind of thinking can kill you. Instead, I evaluate what caused me to slip up and what I can do to avoid a similar situation in the future, and then I get back on track. I don't think about getting back on track, I just do it. I messed up Saturday. It was the movie theater popcorn. Next time I'll get a small instead of a medium and be sure to stay on track for every other meal of the day. Sunday I wake up focused on working out and eating according to my plan. I don't think too much, I just do it. When you think too much, you find ways to talk yourself out of what you should do.

As far as spending too much time trying to plan and think of what to eat, I do this: I have a few go-to meals that are healthy and pre-packaged or pre-made. On most days I stick to those meals because it keeps me from getting off track. If you prepare meals in advance, you'll find that you're spending less time worrying about what to eat. I juice, and so that covers 2 of my meals in the day. I also eat a lot of oatmeal and I drink meal replacement shakes, so again not a whole lot of thinking necessary. I buy specific snacks, so if I want a little something extra it's already in the house and I just follow the serving size. If I want something different for dinner, I try to plan in advance (like while I'm eating breakfast). If I don't have it in the house, I stick to my go-to meals until my next grocery run. I try not to hit the grocery store for small meals as that can lead to buying stuff I don't need.

If you have trouble thinking of what to prepare, I recommend following a pre-designed eating plan. SparkPeople is great for that. Also try for cookbooks and recipes you can make in under 30 minutes. Let another source do the thinking for you. You just plan what's suggested, prepare and enjoy!

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


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MJEFFERSON23
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11/11/13 5:12 P

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emoticon emoticon

The only "diet" that works is consistency!

NTAGABSF!



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MLEHTO
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11/11/13 12:57 P

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I am not of the religious bent like you but I like the general idea.



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DOVE52
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11/11/13 11:15 A

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I started again yesterday with more motivation to stay on track and good foods that I enjoy



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FRANCESLUCAS
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11/11/13 10:18 A

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Take it one step at a time. That keeps me from getting overwhelmed. This morning I just focused on breakfast and eating right. Also, I get excited about trying new and decorative foods. I enjoy the creating and making them just as much as the eating. I have a new way of thinking that took a while and that is eat only to keep from being hungry...but enjoy every bite.

Today is the best day to begin making changes for yourself and others both inside and out!

Want motivational cards you can leave behind and make a difference in the lives of others? You can order a free sample at: www.leaveabreadcrumb.com

Need inspiriation on how to be a better person on the inside and deal with issues in your life? Follow my blog at: www.francescopelandlucas.wordpress.c
om


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TCANNO
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11/11/13 5:29 A

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Look back on what you have done in the past and say do you want to go back


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.

https://www.flickr.com/photos/wigmore/

See trevcannon.blogspot.co.uk/


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BLURREDLINES
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11/11/13 12:32 A

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Hi,
I know the feeling all to well myself about feeling of getting no where.
I actually changed my goals this morning and am basically starting new and fresh today maybe that will help to stay motivated.
Yes it takes 21 days to create a new habit.
Good luck

S



NOMOREGODDESS
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11/10/13 5:21 P

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I pray about my issues instead of eat. Why sooth my problems with food when I can bring them to God for a solution?

Plus I have had a recent shift in my thinking about my body. It is a gift from God and according to Him I was fearfully and wonderfully made.

If my parents were to give me something wonderful ,like a potted flower, I would take care of it just how it needed to be taken care of. If it needed to be watered I would water it regularly and research how much water I'd need to give it and how often. I'd find out if it preferred full sun, morning sun or evening sun and give it what it needed. etc etc etc... Why then would I treat my body with such disregard when it is a gift from God? Why would I feed it unhealthy foods too often or not enough? Yo-Yo and fad diet myself into health problems? Isn't that being a poor steward?

Edited by: NOMOREGODDESS at: 11/10/2013 (17:23)

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RHOLICKY
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11/10/13 3:37 P

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BUDRFLY31,

I don't have an answer for you, I just want you to know that I DO THE EXACT SAME THING. I simply do not understand it. I wake up thinking, you have to do this, you want to do this, you can do this. You want to be healthy, you do not want to be the fattest person in most rooms, you want to shop at normal stores and have energy for all the things you want to do in life. You want to hike up the side of mountains with your sister and feel energized instead of half dead and in a great deal of pain. You want to avoid type II diabetes, joint and heart disease that runs in your family. You want all these things, but at the end of the day, all of that is forgotten and you want a bag of chips and soda more??? Seriously????

Sometimes I get to busy to actually eat enough throughout the day. When this happens I get super hungry, feel kind of shaky and "icky" and I completely lose all control and pig out on whatever I can get my hands on...usually fast food at the drive through. Or, even if I eat enough I have a stressful day at work, or get home and realize how lonely I am away from all my family and friends, I feel like I need a little "pick me up" in the way of some food I really like. And it makes me feel happy while I am eating it....then after, self loathing, guilt and regret. I have a doctorate and am doing a residency in veterinary clinical pathology. I am a smart person, and can obviously create and accomplish goals. How can something so important elude me after so long???

Ok, sorry, just venting. I am hoping that by writing some of this stuff out that it will sink into my own head and maybe I can finally make some headway. Also I want people to know they are not alone with these problems, and would love to hear suggestions from people that struggled with this type of stuff.

Thanks,
Rachael



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RHOLICKY
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11/10/13 3:26 P

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I have similar issues! As you can see from mine and other posts you are not alone! I am amazed at how I keep repeating the same pattern. Every week I go through the same process: I get motivated and plan my meals and snacks. I balance out my nutrients and find stuff I like to minimize risk of getting to hungry and pigging out. I make it two days max and then it all blows up. Why? Who can say. After years of this pattern I am afraid I am just not cut out for this. There cannot be anyone more motivated then me. I am a veterinarian so I fully understand how important good nutrition is to my health. I have great reasons for wanting to do this: looking and feeling better, being more active and doing all the things that I am so passionate about doing (hiking, travel, spending time with nieces and nephews), shopping for normal clothes etc.

Well, its sunday and I am not giving up. I have very much struggled with the "cheat" day idea to. I seem to fail with a couple of different methods. I try keeping small amounts of "treats" in my house to have a few times a week so that I don't go nuts and totally binge on a large amount of something. That backfires...I get lonely and upset (I recently moved to a new state away from all my family and had a big change in career direction and have not made new friends where I am at...super lonely and stressful) and I start shoveling down the food.

Of course, if I don't keep anything in the house and have a few small portions throughout the week, then I do go crazy and binge. It seems there is not right way for me.

What I am going to try this week is to keep tracking...I keep tracking through all of this to attempt to learn from my mistakes. Its hard to see those 2800 calorie days, but it needs to be done. So, keep tracking. This week I am going to schedule one "treat" meal, and one "treat" snack. Not a whole day, cause that will just lead to lack of control. One meal where for an hour I can have what I want (with the additional goal of not eating to the point of discomfort, another very unhealthy thing to do). And on a different day one snack, such as a small bag of chips and a soda. That way I have these things to look forward to, but hopefully they will be limited enough that I can stay on track.

And I will track everything. I want to stay on calorie goal at least 5 days this week. My calorie range is like 1960 to 2300. It is pathetic that I cannot stay on track at least 3 days in a row with that high of a calorie range.

Do you track every day? I think that is super important. Sorry, I know this is not super helpful because I am struggling just like you, I guess I just wanted you to know you are not alone. I have been a member as long as you have, and have also increased I think.

Well, good luck. Let me know if you need a buddy or something! Good luck! We can do this!

Rachael



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GENRE009
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11/9/13 11:02 P

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"JUST DO IT!"
MAKE IT A HABIT, THEN YOU WON'T THINK ABOUT IT!

YOU DON'T HAVE TO BE ACCOUNTABLE TO ANYONE BUT YOURSELF!
REMEMBER THE SLOW TURTLE WINS THE RACE!

IF YOU DON'T DO IT NOW, IT MIGHT BE TOO LATE LATER. HEALTH ISN'T ALWAYS SOMETHING YOU CAN SEE ON THE OUTSIDE OF YOUR BODY.

BEING HEALTHY ISN'T JUST A MIND SET ABOUT PHYSICAL APPEARANCE.
YOU NEED TO CHANGE YOUR MIND, AND BODY TO MOVE FORWARD.



Edited by: GENRE009 at: 11/9/2013 (23:07)


BARBANNA
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11/9/13 2:16 P

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You are either trying too hard or not enough. You must decide what you really want and then do what SP asks. If the amount of weight you need to loose is more than you can handle set a goal of less. That is how I lost the weight. Just like you I was all over the place. emoticon When I started doing just as I was directed it worked!! Set small goals, that are simple and attainable. Find remedies to your biggest hurdles. Sit down and analyze why you are failing. Then google or ask on SP solutions, we all have the same quirks and all know what we need to do. WE JUST DON'T DO IT? ? I was too insecure to eat the total amount of food to loose the weight and when I did emoticon !!! You must eat to increase your metabolic rate and avoid over training if you are not. I would eat the minimal amount to walk and breath and then work out like a crazy person. After I finally did some research on the enzymes that trigger this starvation mode I cave and did as recommended. So when I ate more I lost more!! You will too!

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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TAMARAST1974
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11/9/13 1:42 P

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I think the thing that helps me the most to stay on track is to plan ahead. I try and schedule my workouts which definately helps, but I also list out my workouts so as I do them I can just write down how many reps/sets and how much weight. If I have a weeks worth of workouts written at one time then all I have left to do is the actual workout.



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PERUSER918
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11/9/13 8:54 A

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I do require a couple of hours just for me. Selfish? In a good way. It's what it takes.

Colleen-Oklahoma
Change your thoughts; change your life.


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BUDRFLY31
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11/9/13 8:00 A

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I am so motivated in the morning. I exercise, spend time on SparkPeople and track my breakfast and lunch. It's like a bell goes off at 4pm and drains all my motivation and willpower. I snack, eat too much at dinner, and feel heavy disappointment and shame. I vow to do better the next day and the cycle begins again the next morning. I am so frustrated and ready to give up again. It spirals me into a depression, not only because I am overweight and unhealthy, but I feel like I have no courage and willpower which makes me feel weak and useless in everything I do in life.

What do I do with this realization??? Where can I find the motivation? How do I realize that being a little hungry isn't going to kill me?

Learn to love yourself!
www.fitbit.com/user/23ZVLT


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EAYW47
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11/8/13 1:38 P

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Be selfish while working your program/plan.



RESCU82
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11/8/13 7:55 A

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I try to track daily but sometimes fail on that one. I DO work out in the morning or it gets pushed aside by my insane schedule and I'm too tired when I finally stop for the night. I find that posting my success/failures on my FB status helps keep me motivated by the encouragement I get from friends & family.



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SHARON46
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11/8/13 6:41 A

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Use the tracking section of Sparkpeople and follow it faithfully. When you see yourself slipping hurry and get back o track. It is accountability.



 
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MARCYW0217
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11/7/13 11:45 A

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I agree that it helps to track. I use motivational quotes everyday!

Life is a succession of lessons which must be lived to be understood.
Helen Keller




CLGALINDO
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11/7/13 8:03 A

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I HAVE to work out in the early morning no matter what because otherwise I won't stay on track. Investing the time and heart early makes me more motivated throughout the rest of the day. Even though I'm at goal, I track everything.

Baby steps turn to leaps and bounds! "Just today" turns into a lifetime of improved health and fitness. It turned this body from a size 18+ to a size 4-6! Maintaining my new life, habits and body.


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BLUEANNIEDOG
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11/6/13 6:13 P

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Avoid trigger foods at all costs!

Have a fitness goal such as sign up for a 5K, 10K, etc.

Wear tight fitting clothes so you are a little uncomfortable and don't want to eat.

Weigh every day so you are honest with yourself and can reflect on that weight throughout the day.

Lucille is a good dog.


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82NORTH
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11/6/13 10:39 A

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Instead of rewarding myself with food as I used to, I reward myself for staying on track (exercise & diet-wise) regularly with perfumes, trips, clothes, etc. I've found that to be very effective. emoticon

"The sum of the whole is this: walk and be happy; walk and be healthy"
-Charles Dickens

'Solvitur ambulando' : It is solved by walking.
-Latin proverb


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SIMONEKP
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11/6/13 10:24 A

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It's hard to do but I find that planning ahead and being prepared are the best tools in my arsenal. I tend to batch cook my meals for the week ahead so I know exactly what I will eat and how many calories it contains, this makes tracking easy because I only need to make minor adjustments throughout the week. I also finally got to the point where exercise is second nature and it doesn't matter what else is going on around me, I workout then address everything else.

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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AKM2013
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11/5/13 11:39 P

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Staying on track is definitely hard to do, I fight that battle myself too. I always ask for strength when praying and I like to use the motivational quotes to remind myself why I started on this path. Finding SparkPeople was definitely an answer to a prayer in helping me find the strength to keep myself going on my journey. I have had a few bad days but logging in everyday and making myself accountable when filling out the trackers has definitely helped. When you have to write down what you've eaten it definitely makes the food just a little less appealing. Those days when I've eaten something that really tempted me I try to add a little more time to my exercise the next day. Good luck with your battle!



VICSVIX
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11/5/13 11:19 P

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Sorry this is long, but I have a lot to say. :)

My biggest deterrent is lack of preparation. Therefore, the best thing I can do to stay on track is be prepared! If I do not plan for all meals, including snacks, I end up making poor choices. Menu planning and shopping every week seemed like a burden while already trying to be frugal everywhere else, so I had a new idea.

I started this month off right by creating a meal plan for the ENTIRE MONTH, a corresponding shopping list, and I built in a few quick and easy (but healthy) meals each week in case I do not feel like cooking. I also structured my menu plan to make use of fresh items before they go bad. For example, I'll have eggplant pizzas for lunch, then the rest can be made into ratatouille so there's less waste and it enables me to buy something only I will eat--like eggplant--and not end up throwing part of it away because it goes bad or I get sick of it. On days after I cook a rotisserie chicken, I'll make salads, chicken tacos, enchiladas, pot pie, or chicken dumplings to make use of leftovers. I'll also plan on making a bone broth once I have several chicken carcasses in the freezer, so my menu also includes a broth-based chicken soup near the end of the month. Second, for me-only meals, I can make a large batch and freeze leftovers.

I usually love making everything from scratch but my thyroid issues sometimes get in the way and I don't feel like doing anything. The worst thing for my thyroid health is to go for a quick fix when I already don't feel well.

Most of the time, I cook too much food for two people. I gave myself permission to deviate from the menu plan if I ended up having leftovers and wanted to shift the next day's dinner to accommodate leftovers in lieu of freezing them for later in the month. Otherwise, I stick to the plan.

So far, five days into the month, this is working much better than a weekly meal plan! I don't have to go to the store as often, only bought what I needed because my menu was planned around what I already had on-hand, and subsequent trips are only for fresh items since I already have everything that's fridge, freezer, or shelf-stable for at least a month.

I am prepared, feel good about it, was frugal, and I appreciate the structure. It did take a few days of poring over recipes to come up with a plan to make the most of my time, efforts, and healthy ingredients, but one quiet evening a month is so worth it! I thank myself daily, and am already thinking about next month! I feel confident this will get easier as I go and pave the way to success for me!



MICHELEWILDIE
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11/5/13 10:43 P

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I know I can do all things through 'Christ who strengthens me. I also need motivation to keep on track with losing weight. I have lost about thirty lbs. before I became involved with sparkspeople. I am looking to lose another seventy. I have set a goal of losing twenty lbs. by January 2014. Problem is chocolate. If I see it or know it is around I am like an addict...I have to have it! I have not been eating breads or potatoes or rice for the last four months now. I need to change the way I have been eating. I do eat salad at lunch and again at dinner. Also have started walking again. I do have problems with my feet but I am determined to win this battle. I guess I have gone on long enough about me but your post caught my eye and I knew you were a Christian. Hope to hear from you soon.



VADKISON
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11/5/13 10:04 P

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It sounds like you and I think the same way!


I can do all things through Christ who strengthens me!


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210014631
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11/5/13 4:40 P

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I did previously and have started again a couch to 5-k plan. It is doable and I was never able to run before.



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BETTYMSG
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11/5/13 4:36 P

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Okay, Went back to the treadmill yesterday-only 10 minutes! Was having knee trouble. Better today-did 15 min. Every little bit helps. This summer when m y weight was down-should have bought that pair of jeans I had my eye on. They were a size down and thought would be too tight. If I had them would it help? I went over calories yesterday-trying harder today. With this colder weather I don't drink the water I did in summer-and find myself more hungry- or is it boredom? emoticon Not giving up. Notice I reset my goals to something realistic. Betty

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GABBY0913
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11/5/13 3:01 P

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I reward myself when I hit certain goals, and never with food! Too many people use food as a reward - WE ARE NOT DOGS! Reward yourself with a new outfit, a night out dancing, etc.

Army Wife, Crazy Cat Lady, PCOS Fighter.


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FIRECRACKER61
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11/5/13 2:52 P

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I used to be an all or nothing person and one slip up would derail me for a long time to getting back to it, if at all. Now, I break it down and focus on baby steps and that keeps me going. The big picture overwhelms me but small goals are attainable and I can stick with it better. Dont make it so hard on yourself that you cant stick to it. And the biggest thing, never give up. As long as you have the courage to try - you have the ability to make it happen! emoticon



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WHEELS54
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11/5/13 2:18 P

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re-focus. daily. find a fun hobby to distract yourself from mindless eating, something hands-on like arts and crafts. be really nice to yourself just like you would to a friend who needed support. give yourself a high five for a great day!! sometimes we forget the good days. keep trying. remember you.

Taking care of yourself first isn't selfish, it's necessary.


SMILILY
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11/5/13 10:11 A

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Make a plan. I started on good track sunday but didnt have breakfast yesterday and then sabotage my whole daily plan by giving into temptation. I cheated BAD but got it out of my system. Got up today had breakfast, did my workout early and I will try to stay on track for rest of the week. Or day...one day at a time.



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EAYW47
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11/5/13 6:51 A

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Be aware of my goal.



MARIMAC13
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11/5/13 6:31 A

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Thanksgiving's behind me...I'm in Canada....back on track today....lunch is packed, supper's in the slow cooker, no excuses for "bad" food....

Chrissie



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MARPARMC1990
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11/5/13 6:05 A

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i so fight the instant gratification vs. the long term good. i really know what to do but right now dont have the willingness to do without.



LADYCROFT7
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11/4/13 5:01 P

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I hear you it's tough! I have struggled with this all last week. After officially hitting the 20lb lost mark I ended up getting lax with portions, then my niece had a birthday, then the fridge starting getting low....and on and on. Chances are I will have maintained my weight or only put on a pound but it gets hard between schoolwork, work work, and not seeing the physical changes I would like to. The biggest thing that I remind myself is that the only way I'm going to reverse the progress I've made is to give up. If you know where you made the mistake then dust yourself off, pull yourself up by your bootstraps and keep going. I read a great comment once that said the real challenge isn't between you and someone else (or the scale or your clothes ect. ect) it's between you and the voice in your head that wants to quit. Deny that voice the win! emoticon emoticon

The minefields of life never go away, we just get better at navigating them.

The only place success comes before work is the dictionary.

For I know the plans that I have for you says the Lord, plans for good not disaster that shall give you hope.
Jeremiah 29:11


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BETTYMSG
Posts: 305
11/4/13 3:49 P

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emoticon I can relate to all of you. I am really struggling. I joined WW in Jan. only to lose 8 lbs in 6 months. I was 150 this summer and now all of a sudden here I am at 155. I have to admit I don't drink as much water in the cooler months-have been lax about getting on my treadmill due to aching knee( or just getting out of the habit). So today I am starting over. I had my goal weight at 140. Who am I joking? I now put it at 148 to be more realistic and if I can get there-just be happy to hold it there for a while. Betty



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LSANGANGE
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11/4/13 3:13 P

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I am kind of going thru this. Once I start working out and losing weight, I loosen up my rules about cheat meals or days. Then the Cheat days become the norm and I get lazy about not logging food into the tracker because I know I cheated and I don't want to face it. It's easier to ignore.

But you just need to know that 1 cheat day is just that ....only 1 day out of many. Track your foods, track your drinks. See what you consumed and let that help you make better choices in the future. I figure if I keep tracking my cheat days than at some point I am not going to want to enter it in, so I will make a better decision. OR I will remember entering in my last cheat day and how that made me feel and not want to to do it again.

The thing is to keep on your program even if you do Cheat. This is not a quick fix. We all fail at this, just that as time goes on the time between the Cheats gets farther and farther apart. It is like being a drug addict or alcoholic. We are never "cured" it just we stay sober for longer and longer periods of time until we are sober for years and it gets easier then.

Sizzling Summer Slimdown 2014 BLC Go Titans!
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MRSKATEDUVALL
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11/4/13 12:29 P

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I, too struggle with consistency. I agree with the avoid trigger foods, the no cheat days, and that it is really a mental game first, before the changes can be permanent and sticking. I have a great plan, and am working on being honest with my self and committed to myself.



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DVDIAMOND
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11/4/13 11:14 A

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For myself I need to be 100% mentally committed. If I am not I will fail as I have done many times. Once I have my brain in the right place I enforce the slippery slope syndrome, which is for me to avoid all trigger foods, reward foods, or anything that I can justify by saying, 'just this once'. Because for me that is a slippery slope and then down I go. It takes forever then to get my mind back in the game.
Its a process and a journey and when you are truly ready to embark on it, nothing will stop you and you will be able to stay away from the slippery slope.

Edited by: DVDIAMOND at: 11/4/2013 (11:15)

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FEDERMAN27
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11/4/13 11:14 A

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Hi, great advise from MLAN613, I could just see me showing up to thanksgiving with my scale and measuring cups, my family would never let me live that one down. I think for me it is best just to visulize my portions and stay away from the sweets.

I just had a bad WEEK, not a day but 7 days, and not exercising made it worse. I vowed today I would get back on the wagon. So far - so good. I have been working towards this healthy lifestyle since August and am finding that I am consumed by the constant thinking and planning of what and when I'm gonna eat. It is hard to stay on track!!! They say it takes 30 days to create a habit, for me that just isn't true. Changing a lifetime of unhealthy eating habits and 30 days just isn't enuf. So I fall down and just kee getting back on track.

emoticon

Best,
Lori


Blessings,
~Lori

Times will change for the better when you change ¯ Maxwell Maltz

Be the change you wish to see in the world - Gandhi

Those who do not find time for exercise will have to find time for illness – Earl of Derby

Whether you think you can or whether you think you can’t, you’re right! – Henry Ford


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SUSAN727
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11/4/13 11:08 A

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Great advice so far! Best wishes for your journey!

Susan

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


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MLAN613
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11/4/13 8:20 A

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For starters, don't allow "cheat" days. SP's basic principle for healthy living is everything in moderation. If you live in the US, we have Thanksgiving coming up. It's a day known to cause indulgence. What can you do to prepare for it? Maybe you can eat a little less the week before. Heck, bring a scale and/or measuring cups to dinner and measure your portion on the day. Make sure you eat regular meals before the big lunch/dinner. Keeping yourself full before meals will help avoid over eating.

Also remember, every day is a new day to start anew. If you screwed up yesterday, get back on the wagon today. Start with small goals, too. Choose to start by getting 8 glasses of water or 30 minutes of exercise 5 days a week





MARIMAC13
MARIMAC13's Photo Posts: 203
11/4/13 8:15 A

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I've been on Spark People for a few years now....so you'd think I'd have reached, and maintained my goal weight....not so. I'm actually 40 pounds heavier than when I first began. I start out strong, eating right, drinking my water, exercising and I see results....then, I have a "cheat day" or there's a special occasion...I say to myself, one day won't hurt...but it does. HOw do I stay on track, or not completely sabotage myself if I do have one bad day?

HELP!!! emoticon

Chrissie



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