Find good substitutions...when you crave crunchy, make and eat kale chips. Use non-fat greek yogurt to make a delicious dip to dip veggies in. Also, go fresh and lose as much processed food as possible.
If you do what you always do, you will get what you always get. To get something different you have to do what you never did.
Portion! Yes we have all heard it a thousand times...but often it goes in one ear and out the other...right? or maybe you try to drastically overhaul the whole family at once? Well, little things make big changes. i NEVER thought I'd be able to lose 10 pounds let alone 55. :o So I hate myself for lying to myself all these years that it is hard...and I know other people will hate me when I say it isn't AS hard as we thought. By this I mean that I ate chinese, pizza,ice cream,cookies..whatever I wanted. The trick was instead of eating a pan of brownies in 2 days (poor family hardly got any lol) I now make black bean brownies (seriously good...look it up on all recipes and try it with coconut oil) Anyways, an example is I cut our pizza pieces all in half again. So in the time it takes you to eat three peices(you brain and hand will feel like it's done a lot of work already lol) You would really only have consumed 1.5 pieces. Works great for tricking kids who don't see you cut it. Only buy small ice cream and share with the family..once it's gone...no sneaking bites! ;) Share a chinese to go plate with one of your kids OR no kids? immediate store half in a container and put it in the fridge for tomorrow's lunch. The biggest biggest most important tip??? Track your food AND drinks...and be honest!!! Before you know it you will be able to mentally tally food in your head and make healthy choices on the go. =)Just go easy on yourself and be aware of what goes into your mouth and how hard you will have to focus to get it back off. =) Good luck!
Small goals. Every other time I have started (and failed) another diet I always had the mentality that I was going to lose 50 lbs in 5 months or some other unreasonable goal. This time I still have my long term weight loss goal, but I'm approaching it in baby steps. Currently my first fitness goal is to do 1 work out video from SP every morning and take a 10 minute walk every day on my lunch break for 10 days and reward myself with a NON food reward. After I reach that goal I plan on doubling it. 2 videos in the morning and 2, 10 minute walks throughout the day for 20 days. A large issue with my weight is that I have always been very sedentary and I have a desk job, In the past I have jumped into a high intensity work out plan to only stop after a week cause my body couldn't handle it. This way I am slowly building up my minutes giving my body a chance to get used to moving again until I can get to the point where I am able to work out an hour at a time and be the fit person I have always wanted to be.
O M G I HAVE DISCOVERED THE GREATEST THING EVER SHIRATAKI NOODLES., I KNOW THAT SOME OF Y'ALL HAVE BEEN EATING THEM AND I HAVE TOO.,BUT I DIDNT LIKE THE RUBBERY TEXTURE. WELL THE DRY FRYING DOES WORK. IT CHANGES THE TEXTURE. I RINSED THE NOODLES, DRIED THEM, SPRAYED MY SKILLET AND STARTED STIRRING IT TAKE AWHILE, BUT IT DOES CHANGE THE TEXTURE OF THE NOODLES
Be patient with yourself and proud of every success you have, regardless how small it is! I always find myself getting frustrated when I lose momentum - after several months of doing well I will get tired of no progress and give up - this time I'm focusing on the small wins.
Go to the doctor and get an honest accounting of your condition and diseases. Learn HOW those things function and what that means for your personal needs in order to succeed.
For example: Fatty liver may mean you need more fiber and less fats, but ulcers or GERD may mean you need more simple carbs and less fiber. Your doctor may not be specialized enough to give you such details, so be sure to do some research.
With the information you gather, make a program for yourself tailored to your strengths and weaknesses, keeping in mind what you are most likely to keep doing.
If it's overwhelming to you, you may need to go slower. That's okay, as long as you keep going AT ALL. Another "something is better than nothing" message.
It has taking me 2 years to lose 25 pounds. Mostly because I had some medical stuff to figure out the first year, but also because I went very slow at first and only picked up pace recently.
Very slow= Switched my bread from white to whole wheat without high fructose corn syrup. Then made NO other changes for a month. Then added only ONE more change per month.
My biggest victory was giving up processed carbs and sugars(table sugar, honey, syrups, sweets, artificial sweeteners). And including beans in my diet. the result is that my cravings are gone and I've learned to look to fruit for natural sweetness.
We've learned to overdo the sweetness in our food and our tastebuds adapt to higher and higher levels. Not Good. but you can train yourself to use less. The important thing is to eat foods that are nutritious and don't spike your blood sugar. You'll eat less calories naturally and your body will metabolize properly
Sheryl...NJ EST 2016 Summer 5% Challenge -- Champions in the Kitchen
Pounds lost: 11.0
Fitness Minutes: (40,183) Posts: 4,614 4/4/12 9:31 A
SparkPeople, SparkCoach, SparkPages, SparkPoints, SparkDiet, SparkAmerica, SparkRecipes, DailySpark, and other marks are trademarks of SparkPeople, Inc. All Rights Reserved. No portion of this website can be used without the permission of SparkPeople or its authorized affiliates.
SPARKPEOPLE is a registered trademark of SparkPeople, Inc. in the United States, European Union, Canada, and Australia. All rights reserved.