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Welcome. I suggest you go to the Start Page and have Spark help you set up your starting program. Start with some small healthy goals you think you will succeed in and plan to do these things most of the time (like adding a veggie to your meals once a day 5 days a week, or walking 15 minutes 3 days a week) and a goal to do them for 3-4 weeks.
Plan a reward when you succeed. Make it something simple and small because you will be setting and reaching many small and large goals.
Sometimes, it is easier to break down your big goal (I want to run a 5K) into smaller goals of eating healthier (adding a veggie, tracking a meal a day, adding water, snacking on veggies and whole grain instead of a cookie) and increasing activity ( the couch to 5K program is great, but you can start wherever you want like walking 15 minutes a day for 3 days a week and increasing your time by 5 minutes a week until you are at 30 minutes then add a day a week until you are walking 4-6 days a week. You can add some running for 1 minute or even 100 steps every 5 minutes and build from there.
Get the idea. The team is great and you can do this.
Call me WG
A journey of a thousand miles begins with a single step.
Be yourself. Everyone else is already taken.
You will never "find" time for anything. If you want time, you must make it.
if anyone has good ideas on how to lose weight far as good meal plan and exercises