to the team! on beginning your journey to a new and healthy lifestyle!
Tips to help get you started:
Remember this is NOT a DIET. It's a LIFESTYLE CHANGE. That's why it works. Why you'll shed the pounds and keep them off and become healthier overall.
Trackers! Use them!
MEASURE your food portions (at least at first) and TRACK ALL FOODS! Try your best to stay within your calorie range. Also, keep tabs on your macronutrients, vitamins, minerals, etc. Make sure your diet is balanced and nutritious!
EXERCISE! This means cardio and strength training! Cardio means getting your heart rate up about 70% above it's normal resting rate. Use a heart rate monitor if you have one (and/or if it's financially an option for you) or use the Perceived Rate of Exertion… this means you should be working hard enough that you are not so out of breath as you are unable to answer a question, but you should not be able to carry on a conversation. Cardio is what burns most of your calories. Strength training is also important to build muscle. I'm not talking to bulk up, I'm talking straight up just be able to perform daily functions better, have better balance, and keep your body in it's best shape and ability to burn more calories. The more muscle strength you have, the more calories you'll burn during your daily activities, be it your workouts, your household chores, or even just resting!
WATER!! Water is so important when it comes to weight loss and a healthy lifestyle! This may sound counterintuitive, but the more water you drink, the less water weight you hold on to. You should drink at least 8-10 glasses each day, more when you're heavily exerting yourself or the weather is hot and humid. Even if you have a day when you cant stay within your calorie range or you miss a workout, be sure that you're keeping yourself well hydrated!
Don't rely on just the scale to track your progress. Use body measurements, how your clothes fit, how much energy you have, and how you're feeling overall. Weights fluctuate day to day, and even hour to hour, but these other gauges of progress are more accurate.
Persevere! There's going to be days when you feel down on yourself or you're lacking in motivation. Don't let that deter you from creating this better life for yourself! Surround yourself with positive images and quotes that remind you exactly why you're doing this!
Take advantage of the community! That's why we're here! To keep you motivated, to answer questions, to help you along in whatever way you can. Join challenges, post on the message boards, send/receive spark goodies, find yourself an accountability buddy, join as many teams as you want that share similar interests in goals. It's all up to you exactly how much you want to participate, but community participation is certainly encouraged!
Having trouble finding your way around the site? Wanting to learn something new, but just don't know where to start. The Spark E-mails are super helpful for that, as is the SparkPoints tracker. Have fun trying to earn as many spark points as you can! It's fun, educational, motivational… what more could you ask for? It'll help you find your way around the site fast as a flash!
The most important thing is have FUN! Enjoy your life! You aren't going to adopt a healthy lifestyle if it makes you miserable or feel deprived.
Also a note on so called "diets"… if it sounds too good to be true, it probably is! Take care of yourself and don't fall for the gimmicks.
Audrey NEPA - EST
Current Weight 216 lbs Target Weight 205.2 lbs By When November 19, 2016
Fall 5% Challenge Plan MINIMUM 10 active minutes daily Full Body strength training 3x a week Following my Spark nutrition guidelines.
congratulations on your progress so far! Sounds like your doing awesome. I have found that it helps to not restrict any foods it just makes me want them that much more and I end up bingeing instead I just work on portions so if you want pizza have pizza but try to go for healthier versions (thin crust, veggie toppings instead of meat) just have 1 piece and make yourself a salad for a side or some other fruit/veggie side to fill you up that way you indulge your craving but don't completely blow your calorie range :) Good luck!
Just wanted to introduce myself. I'm Anna, I'm 28 years old and I live in England.
I joined here almost 2 weeks ago and already am seeing results - if the scales are right I've lost about 4lbs since I started! Will re-check on Monday - that's my officially weigh in day.
I'm not following any diet plan like weight watchers or slimming world, but track every little thing I eat and drink on here, and try to stay in my calorie, carb and fat range. I started the plan thinking I would take a "day off" once a week. My first day off me and my partner got a takeaway pizza, but I've got to say tracking the calories and fat in it put me off having a "day off" this week!
I've also started exercising much more. I walk into town now instead of getting the bus or driving. I also have been doing the 3 mile Leslie Sansone walk at home 4 or 5 times a week, and am making a poorly co-ordinated attempted at zumba!
I have tried diets in the past and always quit after a few weeks. I really don't want that to happen this time. I'm getting married in September and have just ordered my dress. The lady who ordered it for me said it can be altered to be a smaller size if I did lose weight. It would be so good to be a smaller size for my wedding! I am worried about sticking to a very long term life change when in the past I've given up , but I feel pretty committed and determined so fingers crossed!
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