HOLISMCOACH, I have found that now that I have saved a lot of "favorites" and groupings if things I commonly eat, I probably spend 5 minutes a day at the most tracking. Honestly, it also helps me make good choices, because I'm lazy (LOL) and it's easier for me to check "2% yogurt" and "apple, medium" in my favorites than it is to search for something new and hope it's in the tracker! Even if I eat all new foods that aren't favorites - 10 minutes, tops.
I also try to track what I'm going to eat before I eat it, so I track my breakfast and dinner at the same time early in the morning. Even entering every individual component of a dinner burrito shouldn't take more than a couple minutes, and it helps me see what I'm working with for the rest of the day.
Finally, the Spark app for smartphones costs a few bucks, but has been so valuable to me to track on the spot.
I guess what it boils down to, is to find the tools that work for you and just do it!
Do something everyday that your future self will thank you for.
current weight: 179.8
Fitness Minutes: (0)
11 1/6/14 6:04 P
Tracking for me, too. It keeps me totally accountable, and the numbers don't lie.
In the beginning I was a bit lackadaisical about it, but as I've gotten totally honest with myself about amounts, and faithfully track every single thing I eat or drink, I've seen much better personal results. It totally helps me be 100% portion aware, and some days has lead to really great (for me) nutritional choices.
And the end of the day, the number is there in black and white.
The best exercise in the world is to bend down and help someone up.
current weight: 111.0
Fitness Minutes: (5,205)
12/13/13 11:53 A
I agree with Spark921, tracking is huge. I find that if I punch in what I'm going to eat before I eat it, it really keeps me in check. The bonus is that you can check yourself before it's too late. Tracking all the junk you eat after the fact doesn't hold you nearly as accountable as tracking and knowing what you are going to indulge in BEFORE you eat it.
I'm lucky that the only strong craving I experience is licorice. It's easy for me to deal with this. I simply limit myself to a half serving each time I have the craving. There's plenty of room in my overall diet for 70 calories of candy.
current weight: 162.0
Fitness Minutes: (0)
11 12/9/13 12:10 P
Avoiding processed foods is something that I continue to work at. It just seems like there is so much out there. Next year I move from a tiny town of only 8,000 ish residents to a big city, and I am looking forward to the better food buying options that will come with it.
Some form of protein with every meal or snack. I don't do low carb but try not to overdo carbs and fill up most on veggies. I eat very clean with minimally processed foods and cook from scratch. Limiting my dairy to cottage cheese and Greek yogurt helped because I was a huge cheese-aholic. I don't count calories and am in maintenance but trying to drop a bit more body fat. A breakfast of steel cut oatmeal, berries and eggs keeps me full and energized all morning.
I usually eat a small breakfast. For lunches during the work week, I make something on Sunday that I eat all week. It's always healthy and delicious. Those two things allows me to splurge a bit more on dinner, when I have slightly less control. I eat dinner with my BF most nights and we have pretty different eating habits, so we meet in the middle. It works for me!
October Minutes: 0
Fitness Minutes: (0)
11 12/9/13 9:54 A
Thanks Sandra. I eat very small portions, so sometimes a snack is needed for me too... but if I make wise options, like a healthy smoothie, or some fresh crunchy veggies, I think of it less as a snack and more a supplement to my meal :)
Fitness Minutes: (10,213)
83 12/6/13 1:06 A
Well what works for me is the following: 1. Protein: I found that the best mix of nutrients is -Lean protein and a fruit/vegetable source of carbs-. I don't know why but when I add carbs coming from bread is harder for me to lose weight. 2.Snacking: I know that it goes against of what you do but usually Im not too hungry during the "meal times", like lunch or dinner, so I have a nice snack (fruits, vegetables, yogurt, etc.) It really helps me and I feel really satisfied. 3. Give myself a daily treat: Something small, like a 2 fl oz of wine or 1 small piece of dark chocolate, if not I feel like Im depriving myself and end up having a binge. 4. Relax!: This one is really hard for me because I tend to stress really easy, usually it helps to read and write (I love writing short stories).
Hope this helps.
current weight: 136.0
Fitness Minutes: (2,155)
12/6/13 12:24 A
Biggest thing, dropped almost all junk food. Second biggest thing, no more "portionless" eating, where you just grab the whole box or whatever. Third, portion control overall. All my meals were a little too big for maintenance and far too big for losing weight, even after taking out the junk food.
The second and third I still have to pay some attention to, even in maintenance; the first I don't even think about anymore. I never wanted to count calories and haven't had to. I haven't changed what I eat all that much and still have plenty of snacks, just handle them differently.
Height 5'8 1/2" SW: 190+ CW: 139.0 (trying to regain back to low/mid 140s after IBS problems)
5K 4/21/11: 31:55
69 Maintenance Weeks
Fitness Minutes: (2,022)
12/5/13 11:29 P
Eating tons more vegetables. Its helping me lose weight very fast (3-4 pounds weekly) and keeps me very full. Before I was relying on calories but just couldn't get full off only 1500-2000, or so I thought. Since finding out about superfoods, and how I can eat 40 cups of them for less than 2,000 calories (if I wanted to) and STILL Lose weight, makes me feel amazing! So that is working best for me. I no longer am ever hungry and am getting healthier day by day.
Take it one day at a time. :)
current weight: 214.0
Fitness Minutes: (0)
11 11/27/13 11:56 A
I am not good with exercise. My body just gives up, sore knees and all. I find that fitness to keep flexible is enough for me. Instead, I have focused on my eating for weight loss.
The three things that have worked for me are: Portions EFT Going Gluten Free
First, when I stopped filling my plate and eating until I felt like I was going to burst, I stopped getting bloated and putting on extra pounds. I love fruit and vegetables, and those are the only foods I don't pay attention to portions on these days. I make sure to read labels so I know the recommended serving size too!
EFT helped me with my over eating, mainly when it came to snacking. With the help of my EFT Mentor Sandy Zeldes, I have been able to completely stop snacking. I even gave away my popcorn air popper! If I do decide to have a snack, it generally replaces a meal and is always of the fruit variety, thanks to Eat Like A Goddess.
Lastly, I went gluten free for health reasons. However, in the first week I dropped 5 pounds. I opted for a naturally gluten free diet. When you buy GF breads and pastas you are actually adding more calories into your diet because these tend to have more than their gluten filled counterparts.
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