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PLATINUM755's Photo PLATINUM755 Posts: 43,507
4/12/12 9:50 P

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Great list of the basics. I tend to be an undereater, and have to make myself eat and adding #10) physical exercise helped me a lot; exercise helped to increase my appetite to ensure I was getting the proper nutrition.

Thank you for sharing!

You gain strength, courage and confidence by every experience in which you really stop to look fear in the face.

Mistakes are the portals of discovery.

Don't be afraid to give your best at what seemingly are small jobs. Every time you conquer one it makes you that much stronger. If you do the little jobs well, the big ones will tend to take care of themselves.

It is never too late to be what you might have been.

 current weight: 138.0 
JUKEBOX2's Photo JUKEBOX2 Posts: 31,065
4/12/12 10:10 A

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Hello everyone...

I have been receiving Spark mails and E-mails asking me how I lost all of my weight! I won't be able to give you every detail but I can get you started with the main things that worked with me...

1. Use a 9 inch plate! By using a 9 inch plate you tend not to overeat (put down your fork between chews)

2, When you're through cooking, weigh out how much food you're eating and arrange it on the plate I usually don't go over the size of a deck of standard playing cards for protein, About half of my plate is fruits and vegetables All colors for variety, texture and taste, and 1 /2 cup of potatoes or brown rice.

3, When you're through plating your meal, put away the leftovers for another day... This will help you to stop snacking after the meal.

4. Do not drink soft drinks. Coke Pepsi, root-beer, Cream Soda. Each small can has up to 9 teaspoons of sugar in the contents.

5. Don't eat snacks that are high in sugars, sodium, etc. Try to keep to natural snacks, celery sticks, carrots, nuts, berries, Potato chips tend to have a great amount of sodium, oil, and preservatives. Cookies and pastries have too much sugar!

6.Stay Consistent. Don't go from good food to junk food... When I started my lifestyle change I purged all of the junk food out of my house. This may be harsh but if there's no junk food to eat that won't be a choice

7. I followed the Doctors instructions regarding eating for diabetes.

8. I sat down and made a plan of what I wanted to accomplish and what steps I needed to include to get there, then I started to research each step until I was satisfied that I could do it. Then I followed the plan

9. I drink at least 8 glasses of water a day.

10. If I have to sweeten my tea I use honey or Ste-via.

11. If you have to have a snack such as cookies, cake, pudding, chocolate...etc, don't deprive yourself of them... Simply use Moderation. Moderation is a good thing! If you crave a cookie, keep it to 1 or 2 cookies a day, bot a whole bag. If it's chocolate, try dark chocolate and only have enough just to taste and not to overindulge. Have that peice of birthday cake, but make it a sliver just so that you can participate with the others and not be miserable!

These are the basics of my plan. If you would like specifics, Spark-Mail me anytime and I'll even share recipes!

Until next time...


Ray Brookwell - My Spark Name is Jukebox2

Commit To Fit

Why Settle for Good When Better is Available and Best IS Achieveable!

In Order To Change Your Weighs you have to change your ways

 current weight: 220.0 
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