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URBANAUDREYE's Photo URBANAUDREYE SparkPoints: (54,385)
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Posts: 2,760
2/4/13 11:09 A

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emoticon to the team! emoticon on beginning your journey to a new and healthy lifestyle!

Tips to help get you started: emoticon

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!

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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!

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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!

emoticon 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! emoticon emoticon

emoticon 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. emoticon


emoticon 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! emoticon

emoticon 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! emoticon emoticon

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.

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~Audrey

Co-Leader of 20 Somethings with 50-99 Pounds to Lose
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Leader of Northeastern Pennsylvania
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Leader of Wilkes-Barre/ Scranton Team
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anton


Goals:
200lbs - Goal met! December 1, 2013
180lbs - (August 17, 2014,)
160lbs - (


 current weight: 175.8 
 
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AMANDILANE's Photo AMANDILANE SparkPoints: (3,870)
Fitness Minutes: (1,934)
Posts: 89
2/2/13 1:52 P

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You're doing awesome! i also have a hard time getting my workouts in, so I've just tried to fit in workouts where I can - doing the stairs at work has been very helpful for me, or taking a walk during my lunch break. I make sure I track it, even if it's only for 5 minutes, but it all adds up! Keep it up- you're seeing a lot of progress!

 current weight: 176.0 
 
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JEETSA's Photo JEETSA Posts: 264
2/2/13 12:55 P

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I feel coffee is fine too....a personal trainer once told me it isn't the coffee that is hard on weight loss, it is what you put in it! I have 2-3 cups a day and use low fat coffee-mate or coffee creamer (1tbsp) per cup and I always count it into my calories for the day. One of my favorite things about SP is that you can have anything you want as long as you are getting what your body needs, and you can see and track that with the nutritional tracker! :)

Jeets :)
"whether you think you can, or whether you think you can't, you are absolutely right "


 current weight: 201.0 
 
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CHUNKIMAMA's Photo CHUNKIMAMA SparkPoints: (2,944)
Fitness Minutes: (405)
Posts: 211
2/2/13 11:41 A

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Welcome! You are doing great! Keep it up and your hard work will really pay off!

 current weight: 180.0 
 
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DETERMINED_SOUL's Photo DETERMINED_SOUL Posts: 7,878
2/2/13 11:39 A

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emoticon emoticon You are doing a fantastic job! You are creating healthy habits that will last a lifetime by taking it one step at a time. I encourage you to use the SP nutrition and fitness trackers to find your perfect balance. As said before SP has great videos that are short and can be squeezed in just about anywhere. Keep up with your walking, if you can, increase the speed at which you walk for a few mins then slow down again. Try intervals like that through out the walk to help burn calories.

As far as the coffee goes, it really depends on which study you read. On a general, moderate basis I truly believe coffee is just fine. I have lost 120 pounds and still drink coffee. The one thing I find helps is that I quite before 1pm and that helps me sleep better at nights. I have gone from to two pots a day to 1/2 a pot a day.

You are doing great with your schedule, keep it up and come by with any questions you have.

~Jessica~

BLC 15 - 21

JEETSA's Photo JEETSA Posts: 264
2/1/13 5:47 P

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Good for you! You have made some serious changes and have seen amazing progress! You should check out the SP videos ...some of them are only 10 min long, same with videos on youtube...you can find pretty much anything and they are easy to fit into a schedule and do at home! Keep up the great work! You are doing amazing!

Jeets :)
"whether you think you can, or whether you think you can't, you are absolutely right "


 current weight: 201.0 
 
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LILYCASTILLO88 SparkPoints: (148)
Fitness Minutes: (181)
Posts: 9
2/1/13 1:47 P

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So this is the first time i have actually started being active on this page, even though i joined sparkpeople a long time ago so here it goes:
- after the 2012 holidays reality hit once again, none of my jeans fit, my shirts and coats were too small, and i was feeling worse about myself by the day, but i made a promise to myself that this would finally be the year that i would reach my old weight, 130lbs, weighing myself Jan. 1st, i was in shock, the scale read 210lbs :( the heaviest i have every been! so i decided then and there that i have to do something about that, i gave up soda and juice completely, it has been a month since ive had soda, sometimes when i crave something sweet to drink i have a cup or half a cup of apple juice, but not more than that, i also gave up all junk food, i have been eating fruits and vegetables and drinking a lot of water, the only thing i cant give up is my daily morning coffee, during the first two weeks of the month i was able to work out, walk with my german shepherd baby in the afternoons and during my lunch break, i work full time mon-fri, but ever since classes began i have not been able to find time or energy to work out, i am taking 16 units this semester, from monday- friday --all evening i have class, i am sitting all day between work and school, i also have class all day sat, and i just cant seem to have time to work out! (i need to figure some exercises i can do at home-i just havent come up with anything yet) it is now Feb. 01 2013, and my current weight is 198lbs :) ...i still feel guilty for not working out like im supposed to, i think that if i was able to do some exercize i would be able to reach my goal weight so much faster! well, i guess thats it...sorry for making this so long- i will check in again in 1 month and log my weight--hopefully it continues to go down =]

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