Author: Sorting Last Post on Top ↓ Message:
GUINEFORT's Photo GUINEFORT Posts: 6,132
5/14/09 12:52 P

My SparkPage
Send Private Message
Reply
Hi Team,

If you are new to Spark People please post your questions here.

If you have been here a while and can share any tips or answer questions for new members, please do here.

We are a team!! Let's help and suppoet each other!

"Our greatest glory is not in never falling, but in rising every time we fall." --Confucius

"Be not afraid of going slow, be afraid only of standing still."...Chinese Proverb

.•*´¨ ) ¸.•*¨) -:¦:-
(¸.•´(¸ ;.•Von♥


 current weight: 156.6 
 
156.6
151.2
145.8
140.4
135
GUINEFORT's Photo GUINEFORT Posts: 6,132
3/8/09 1:35 P

My SparkPage
Send Private Message
Reply
Hi Team,

If you are new to Spark People please post your questions here.

If you have been here a while and can share any tips or answer questions for new members, please do here.

We are a team!! Let's help and suppoet each other!


"Our greatest glory is not in never falling, but in rising every time we fall." --Confucius

"Be not afraid of going slow, be afraid only of standing still."...Chinese Proverb

.•*´¨ ) ¸.•*¨) -:¦:-
(¸.•´(¸ ;.•Von♥


 current weight: 156.6 
 
156.6
151.2
145.8
140.4
135
GUINEFORT's Photo GUINEFORT Posts: 6,132
10/22/08 12:28 P

My SparkPage
Send Private Message
Reply
Hi Team,

If you are new to Spark People please post your questions here.

If you have been here a while and can share any tips or answer questions for new members, please do here.

We are a team!! Let's help and suppoet each other!

emoticon
Von


"Our greatest glory is not in never falling, but in rising every time we fall." --Confucius

"Be not afraid of going slow, be afraid only of standing still."...Chinese Proverb

.•*´¨ ) ¸.•*¨) -:¦:-
(¸.•´(¸ ;.•Von♥


 current weight: 156.6 
 
156.6
151.2
145.8
140.4
135
GUINEFORT's Photo GUINEFORT Posts: 6,132
6/4/08 6:53 P

My SparkPage
Send Private Message
Reply
If anyone is new to Spark People, you can post your questions here...............

"Our greatest glory is not in never falling, but in rising every time we fall." --Confucius

"Be not afraid of going slow, be afraid only of standing still."...Chinese Proverb

.•*´¨ ) ¸.•*¨) -:¦:-
(¸.•´(¸ ;.•Von♥


 current weight: 156.6 
 
156.6
151.2
145.8
140.4
135
GUINEFORT's Photo GUINEFORT Posts: 6,132
4/21/08 8:01 P

My SparkPage
Send Private Message
Reply
Seven-Step Plan for Healthy Living

Nowadays, our busy schedules make it hard to find time to take care of ourselves by eating healthfully and exercising. We consulted nutrition, health and fitness experts to come up with seven simple steps to take for better health. Our tips keep hectic lifestyles in mind and promote the two basics of a healthy diet: balance and variety. You can find more information like this in the book, Great Adventures in Food (St. Martin's Press, 2000), by FoodFit founder and CEO Ellen Haas.

Step 1: Breakfast is a habit to cultivate.
Research shows that breakfast-eaters consume fewer calories at lunch and dinner and are less likely to snack compulsively the rest of the day. What you have for breakfast matters. A study found that people who kicked off the day with eggs or pastries ate more saturated fat throughout the day than people who had cereal and fruit for breakfast.
A breakfast that's high in fiber and carbohydrates but low in fat gets your metabolism moving faster. Breakfast skippers burn fewer calories.
Good grab-and-go breakfasts are a banana or a bag of dry cereal such as oat squares (oats lower "bad" LDL cholesterol levels).
Mix berries into plain yogurt for a calcium and antioxidant boost.
If you're opting for an energy bar, check the label carefully and pick the one with the least calories and saturated fat.

Step 2: Think "portion control" — size it up!
Don't feel you have to clean your plate when you're eating out. Most meals are a lot larger than the average adult requires. Try splitting dinner with a friend. There are so many healthy advantages to eating a balanced diet featuring plenty of fruits, vegetables and whole grains. So make sure you eat enough of them. Remember:

A serving of meat is about the size of a deck of cards or your palm.
Be sure to read the food label. Many snacks are sold as single servings but actually provide two servings or more, like a bag of pretzels.
Substitute one or two "first course" dishes for the main; you'll get a variety of tastes without huge portions.
Water works. Drinks lots of it at the table to slow eating and hunger.
The American Institute of Cancer Research, one of FoodFit's resource associations, has more information on portion control.

Step 3: Plan ahead for snacks, so your munchies are healthful.
Snacking isn't a bad habit if you're mindful of how many calories you're eating. (Keep a food and exercise diary to stay on track and stay honest.) In fact, eating frequently instead of waiting until you're ravenous might help you avoid overeating. It also keeps blood sugar levels normal and brain chemistry in balance.
Have a corner in the fridge reserved for good-for-you nibbles. Wash some carrots or celery sticks, cherry tomatoes, peppers, shelled peas, strawberries and blueberries and place them in airtight see-through containers or plastic bags.
Put some cut-up veggies or sliced fruit on the table to help you through those starving moments just before dinner is ready.
Snack only when you're hungry; it's not the cure for a glum mood.

Step 4: Small changes make a big difference — to your waistline.
Choose low fat. Switching to 1 percent or skim milk from 2 percent slashes the fat by at least half. Eat your fruit instead of drinking it. You'll get more fiber and antioxidants and fewer calories (an orange has 90 calories and an 8-ounce glass of orange juice has 110 calories). Other changes that make a difference:

Knock the word "club" off your sandwich, i.e., drop the bacon, cheese and extra bread. Go for mustard to add flavor and save calories and fat.
Hold the butter on your movie popcorn and you'll save over 200 calories.
An English muffin is usually half the calories of an average bagel and they're remarkably low in fat, too.
Switch to water from sugary sodas.

Step 5: Fit fitness in throughout the day; every step you take counts.
Lifestyle activities can provide health benefits similar to a traditional gym-based workout. Get moving by parking in the farthest space, climbing the stairs instead of taking the elevator, or walking or stretching while you're on the phone.
The goal for good health is to accumulate 10,000 steps a day, experts say. To help keep track, some people use an electronic pedometer — a palm-sized gadget that clips to your waistband and measures the number of steps you take.
Balance on one foot while brushing your teeth. Balance on the other foot while combing your hair.
Take your dog for a walk every day. If you don't have a dog, borrow your neighbor's, or just walk your "inner dog."

Step 6: Remember the basics of good nutrition.
There are three "rules" for healthy eating. They're easy to remember and easy to follow.

Expand the variety of foods in your diet.
Add more fruits, vegetables and whole grains to the foods you already eat.
Select more lower-fat food choices.

Step 7: Treat yourself.
Pick a day or two in the week and have a treat that is planned, such as a dessert or entrée that you especially enjoy. The extra 100-200 calories you've eaten will then be easily burned off with a 1-2 mile walk.

Challenge yourself with a 5K run or walk.
Treat yourself to a massage.
Try meditating, yoga or an old-fashioned nap.
Take care of yourself as often as you can.

health.discovery.com/centers/nutriti
on
fitness/nutrition/foodfit/sevenstepsR>_print.html


Edited by: GUINEFORT at: 4/21/2008 (20:02)
"Our greatest glory is not in never falling, but in rising every time we fall." --Confucius

"Be not afraid of going slow, be afraid only of standing still."...Chinese Proverb

.•*´¨ ) ¸.•*¨) -:¦:-
(¸.•´(¸ ;.•Von♥


 current weight: 156.6 
 
156.6
151.2
145.8
140.4
135
GUINEFORT's Photo GUINEFORT Posts: 6,132
4/21/08 7:59 P

My SparkPage
Send Private Message
Reply
Healthy For a Lifetime
By Frances Largeman, R.D.

How many times have you gone on a diet for a specific event like a wedding or a reunion? Probably more than once. You may lose that five or even 20 pounds for your special event, but keeping them off is the true test.
Fad diets might help you shed a quick 7 to 10 pounds, but eating cabbage soup or beef jerky all day long does little to help you learn how to eat balanced, healthy meals. Once your month-long diet is over, you'll probably go back to skipping breakfast, eating fast food lunches and enjoying takeout for dinner. This isn't because you're a bad person or you lack willpower — it's because dieting doesn't teach you how to eat properly.

Healthy Diet and Exercise: A Winning Combination

Healthy eating and regular exercise are the only proven methods for long-term weight loss. For many people, this combination feels like a life sentence, but it should really feel like a new lease on life. Hectic schedules are the most common reason why people say they don't exercise. The truth is that 30 minutes of exercise each day — whether walking the dog or playing tennis — is one of the best things you can do to improve your overall quality of life, and that is worth reshuffling your schedule.

People also complain that they have no time to cook. Cooking does take time, but if you cook "smart," you may only have to spend a couple of hours in the kitchen each week. Even if you don't cook at all, there are plenty of healthy convenience items on the market (like low-fat burritos and ready made salads) that make quick work of nutritious meals.

Taking care of your body — both inside and out — is an investment in your future. If you stay at a healthy weight for your lifetime, chances are that you'll avoid Type II diabetes, high blood pressure and even several types of cancer. You'll also have a ton more energy to do the things you enjoy. So, drop those quick weight-loss plans, carve out some time for exercise, and eat your fruits and veggies. With a few simple changes, you're guaranteed a lifetime of good living.

health.discovery.com/centers/nutriti
on
fitness/nutrition/articles/expert/laR>rgeman/lifetime.html


"Our greatest glory is not in never falling, but in rising every time we fall." --Confucius

"Be not afraid of going slow, be afraid only of standing still."...Chinese Proverb

.•*´¨ ) ¸.•*¨) -:¦:-
(¸.•´(¸ ;.•Von♥


 current weight: 156.6 
 
156.6
151.2
145.8
140.4
135
GUINEFORT's Photo GUINEFORT Posts: 6,132
3/24/08 8:12 P

My SparkPage
Send Private Message
Reply
____________________
____________________
100 Smartest Diet Tips Ever
____________________
____________________

Courtesy of the American Dietetic Association (ADA),
Eating Less Isn't Enough—What Exercising Tips Will Help Me Shed Pounds?
we took our readers' eleven toughest diet problems and ran them by some of the top dietitians in the US: RDs who, in addition to their private careers, serve as media spokespersons or heads of specialty practice groups for the ADA.

Here's what they told us, in their own words. These tips are solid gold, learned from successful experience with thousands of clients. Some tips are new. Some you've heard before, but they're repeated because they work. This treasure trove of RD wisdom could change your life-starting today.

I Can Only Handle One Diet Change Right Now. What Should I Do?
1. Add just one fruit or veggie serving daily. Get comfortable with that, then add an extra serving until you reach 8 to 10 a day.

2. Eat at least two servings of a fruit or veggie at every meal.

3. Resolve never to supersize your food portions—unless you want to supersize your clothes.

4. Make eating purposeful, not mindless. Whenever you put food in your mouth, peel it, unwrap it, plate it, and sit. Engage all of the senses in the pleasure of nourishing your body.

5. Start eating a big breakfast. It helps you eat fewer total calories throughout the day.

6. Make sure your plate is half veggies and/or fruit at both lunch and dinner.

Are there Any Easy Tricks to Help Me Cut Calories?
7. Eating out? Halve it, and bag the rest. A typical restaurant entree has 1,000 to 2,000 calories, not even counting the bread, appetizer, beverage, and dessert.

8. When dining out, make it automatic: Order one dessert to share.

9. Use a salad plate instead of a dinner plate.

10. See what you eat. Plate your food instead of eating out of the jar or bag.

11. Eat the low-cal items on your plate first, then graduate. Start with salads, veggies, and broth soups, and eat meats and starches last. By the time you get to them, you'll be full enough to be content with smaller portions of the high-calorie choices.

12. Instead of whole milk, switch to 1 percent. If you drink one 8-oz glass a day, you'll lose 5 lb in a year.

13. Juice has as many calories, ounce for ounce, as soda. Set a limit of one 8-oz glass of fruit juice a day.

14. Get calories from foods you chew, not beverages. Have fresh fruit instead of fruit juice.

15. Keep a food journal. It really works wonders.

16. Follow the Chinese saying: "Eat until you are eight-tenths full."

17. Use mustard instead of mayo.

18. Eat more soup. The noncreamy ones are filling but low-cal.

19. Cut back on or cut out caloric drinks such as soda, sweet tea, lemonade, etc. People have lost weight by making just this one change. If you have a 20-oz bottle of Coca-Cola every day, switch to Diet Coke. You should lose 25 lb in a year.

20. Take your lunch to work.

21. Sit when you eat.

22. Dilute juice with water.

23. Have mostly veggies for lunch.

24. Eat at home.

25. Limit alcohol to weekends.

How Can I Eat More Veggies?
26. Have a V8 or tomato juice instead of a Diet Coke at 3 pm.

27. Doctor your veggies to make them delicious: Dribble maple syrup over carrots, and sprinkle chopped nuts on green beans.

28. Mix three different cans of beans and some diet Italian dressing. Eat this three-bean salad all week.

29. Don't forget that vegetable soup counts as a vegetable.

30. Rediscover the sweet potato.

31. Use prebagged baby spinach everywhere: as "lettuce" in sandwiches, heated in soups, wilted in hot pasta, and added to salads.

32. Spend the extra few dollars to buy vegetables that are already washed and cut up.

33. Really hate veggies? Relax. If you love fruits, eat plenty of them; they are just as healthy (especially colorful ones such as oranges, mangoes, and melons).

34. Keep seven bags of your favorite frozen vegetables on hand. Mix any combination, microwave, and top with your favorite low-fat dressing. Enjoy 3 to 4 cups a day. Makes a great quick dinner.

Can You Give Me a Mantra that will Help Me Stick to My Diet?
35. "The best portion of high-calorie foods is the smallest one. The best portion of vegetables is the largest one. Period."

36. "I'll ride the wave. My cravings will disappear after 10 minutes if I turn my attention elsewhere."

37. "I want to be around to see my grandchildren, so I can forgo a cookie now."

38. "I am a work in progress."

39. "It's more stressful to continue being fat than to stop overeating."

I Eat Healthy, but I'm Overweight. What Mistakes Could I Be Making without Realizing It?
40. Skipping meals. Many healthy eaters "diet by day and binge by night."

41. Don't "graze" yourself fat. You can easily munch 600 calories of pretzels or cereal without realizing it.

42. Eating pasta like crazy. A serving of pasta is 1 cup, but some people routinely eat 4 cups.43. Eating supersize bagels of 400 to 500 calories for snacks.

44. Ignoring "Serving Size" on the Nutrition Facts panel.

45. Snacking on bowls of nuts. Nuts are healthy but dense with calories. Put those bowls away, and use nuts as a garnish instead of a snack.

46. Thinking all energy bars and fruit smoothies are low-cal.

What Can I Eat for a Healthy Low-Cal Dinner if I Don't Want to Cook?
47. A smoothie made with fat-free milk, frozen fruit, and wheat germ.

48. The smallest fast-food burger (with mustard and ketchup, not mayo) and a no-cal beverage. Then at home, have an apple or baby carrots.

49. A peanut butter sandwich on whole wheat bread with a glass of 1 percent milk and an apple.

50. Precooked chicken strips and microwaved frozen broccoli topped with Parmesan cheese.

51. A healthy frozen entree with a salad and a glass of 1 percent milk.

52. Scramble eggs in a nonstick skillet. Pop some asparagus in the microwave, and add whole wheat toast. If your cholesterol levels are normal, you can have seven eggs a week!

53. A bag of frozen vegetables heated in the microwave, topped with 2 tablespoons of Parmesan cheese and 2 tablespoons of chopped nuts.

54. Prebagged salad topped with canned tuna, grape tomatoes, shredded reduced-fat cheese, and low-cal Italian dressing.

55. Keep lean sandwich fixings on hand: whole wheat bread, sliced turkey, reduced-fat cheese, tomatoes, mustard with horseradish.

56. Heat up a can of good soup.

57. Cereal, fruit, and fat-free milk makes a good meal anytime.

58. Try a veggie sandwich from Subway.

59. Precut fruit for a salad and add yogurt.

What's Your Best Advice for Avoiding those Extra Holiday Pounds?
60. Don't tell yourself, "It's okay, it's the holidays." That opens the door to 6 weeks of splurging.

61. Remember, EAT before you meet. Have this small meal before you go to any parties: a hardboiled Egg, Apple, and a Thirst quencher (water, seltzer, diet soda, tea).

62. As obvious as it sounds, don't stand near the food at parties. Make the effort, and you'll find you eat less.

63. At a buffet? Eating a little of everything guarantees high calories. Decide on three or four things, only one of which is high in calories. Save that for last so there's less chance of overeating.

64. For the duration of the holidays, wear your snuggest clothes that don't allow much room for expansion. Wearing sweats is out until January.

65. Give it away! After company leaves, give away leftover food to neighbors, doormen, or delivery people, or take it to work the next day.

66. Walk around the mall three times before you start shopping.

67. Make exercise a nonnegotiable priority.

68. Dance to music with your family in your home. One dietitian reported that when she asks her patients to do this, initially they just smile, but once they've done it, they say it is one of the easiest ways to involve the whole family in exercise.

How Can I Control a Raging Sweet Tooth?
69. Once in a while, have a lean, mean salad for lunch or dinner, and save the meal's calories for a full dessert.

70. Are you the kind of person who does better if you make up your mind to do without sweets and just not have them around? Or are you going to do better if you have a limited amount of sweets every day? One RD reported that most of her clients pick the latter and find they can avoid bingeing after a few days.

71. If your family thinks they need a very sweet treat every night, try to strike a balance between offering healthy choices but allowing them some "free will." Compromise with low-fat ice cream and fruit, or sometimes just fruit with a dollop of whipped cream.

72. Try 2 weeks without sweets. It's amazing how your cravings vanish.

73. Eat more fruit. A person who gets enough fruit in his diet doesn't have a raging sweet tooth.

74. Eat your sweets, just eat them smart! Carve out about 150 calories per day for your favorite sweet. That amounts to about an ounce of chocolate, half a modest slice of cake, or 1/2 cup of regular ice cream.

75. Try these smart little sweets: sugar-free hot cocoa, frozen red grapes, fudgsicles, sugar-free gum, Nutri-Grain chocolate fudge twists, Tootsie Rolls, and hard candy.

How Can I Conquer My Downfall: Bingeing at Night?
76. Eat breakfast, lunch, and dinner. The large majority of people who struggle with night eating are those who skip meals or don't eat balanced meals during the day. This is a major setup for overeating at night.

77. Eat your evening meal in the kitchen or dining room, sitting down at the table.

78. Drink cold unsweetened raspberry tea. It tastes great and keeps your mouth busy.

79. Change your nighttime schedule. It will take effort, but it will pay off. You need something that will occupy your mind and hands.

80. If you're eating at night due to emotions, you need to focus on getting in touch with what's going on and taking care of yourself in a way that really works. Find a nonfood method of coping with your stress.

81. Put a sign on the kitchen and refrigerator doors: "Closed after Dinner."

82. Brush your teeth right after dinner to remind you: No more food.

83. Eat without engaging in any other simultaneous activity. No reading, watching TV, or sitting at the computer.

84. Eating late at night won't itself cause weight gain. It's how many calories—not when you eat them—that counts.

How Can I Reap Added Health Benefits from My Dieting?
85. Fat-free isn't always your best bet. Research has found that none of the lycopene or alpha- or beta-carotene that fight cancer and heart disease is absorbed from salads with fat-free dressing. Only slightly more is absorbed with reduced-fat dressing; the most is absorbed with full-fat dressing. But remember, use your dressing in moderate amounts.

86. Skipping breakfast will leave you tired and craving naughty foods by midmorning. To fill up healthfully and tastefully, try this sweet, fruity breakfast full of antioxidants. In a blender, process 1 c nonfat plain or vanilla yogurt, 1 1/3 c frozen strawberries (no added sugar), 1 peeled kiwi, and 1 peeled banana. Pulse until mixture is milkshake consistency. Makes one 2-cup serving; 348 calories and 1.5 fat grams.

87. If you're famished by 4 p.m. and have no alternative but an office vending machine, reach for the nuts—. The same goes if your only choices are what's available in the hotel minibar.

88. Next time you're feeling wiped out in late afternoon, forgo that cup of coffee and reach for a cup of yogurt instead. The combination of protein, carbohydrate, and fat in an 8-ounce serving of low-fat yogurt will give you a sense of fullness and well-being that coffee can't match, as well as some vital nutrients. If you haven't eaten in 3 to 4 hours, your blood glucose levels are probably dropping, so eating a small amount of nutrient-rich food will give your brain and your body a boost.

89. Making just a few changes to your pantry shelves can get you a lot closer to your weight loss goals. Here's what to do: If you use corn and peanut oil, replace it with olive oil. Same goes for breads—go for whole wheat. Trade in those fatty cold cuts like salami and bologna and replace them canned tuna, sliced turkey breast, and lean roast beef. Change from drinking whole milk to fat-free milk or low-fat soy milk. This is hard for a lot of people so try transitioning down to 2 percent and then 1 percent before you go fat-free.

90. Nothing's less appetizing than a crisper drawer full of mushy vegetables. Frozen vegetables store much better, plus they may have greater nutritional value than fresh. Food suppliers typically freeze veggies just a few hours after harvest, locking in the nutrients. Fresh veggies, on the other hand, often spend days in the back of a truck before they reach your supermarket.

91. Worried about the trans-fat content in your peanut butter? Good news: In a test done on Skippy, JIF, Peter Pan, and a supermarket brand, the levels of trans fats per 2-tablespoon serving were far lower than 0.5 gram—low enough that under proposed laws, the brands can legally claim zero trans fats on the label. They also contained only 1 gram more sugar than natural brands—not a significant difference.

92. Overeating is not the result of exercise. Vigorous exercise won't stimulate you to overeat. It's just the opposite. Exercise at any level helps curb your appetite immediately following the workout.

93. When you're exercising, you shouldn't wait for thirst to strike before you take a drink. By the time you feel thirsty, you're already dehydrated. Try this: Drink at least 16 ounces of water, sports drinks, or juices two hours before you exercise. Then drink 8 ounces an hour before and another 4 to 8 ounces every 15 to 20 minutes during your workout. Finish with at least 16 ounces after you're done exercising.

94. Tune in to an audio book while you walk. It'll keep you going longer and looking forward to the next walk—and the next chapter! Check your local library for a great selection. Look for a whodunit; you might walk so far you'll need to take a cab home!

95. Think yoga's too serene to burn calories? Think again. You can burn 250 to 350 calories during an hour-long class (that's as much as you'd burn from an hour of walking)! Plus, you'll improve muscle strength, flexibility, and endurance.

96. Drinking too few can hamper your weight loss efforts. That's because dehydration can slow your metabolism by 3 percent, or about 45 fewer calories burned a day, which in a year could mean weighing 5 pounds more. The key to water isn't how much you drink, it's how frequently you drink it. Small amounts sipped often work better than 8 ounces gulped down at once.

How Can I Manage My Emotional Eating and Get the Support I Need?
97. A registered dietitian (RD) can help you find healthy ways to manage your weight with food. To find one in your area who consults with private clients call (800) 366-1655.

98. The best place to drop pounds may be your own house of worship. Researchers set up healthy eating and exercise programs in 16 Baltimore churches. More than 500 women participated and after a year the most successful lost an average of 20 lb. Weight loss programs based on faith are so successful because there's a built-in community component that people can feel comfortable with.

99. Here's another reason to keep level-headed all the time: Pennsylvania State University research has found that women less able to cope with stress—shown by blood pressure and heart rate elevations—ate twice as many fatty snacks as stress-resistant women did, even after the stress stopped (in this case, 25 minutes of periodic jackhammer-level noise and an unsolvable maze).

100. Sitting at a computer may help you slim down. When researchers at Brown University School of Medicine put 92 people on online weight loss programs for a year, those who received weekly e-mail counseling shed 5 1/2 more pounds than those who got none. Counselors provided weekly feedback on diet and exercise logs, answered questions, and cheered them on. Most major online diet programs offer many of these features

"Our greatest glory is not in never falling, but in rising every time we fall." --Confucius

"Be not afraid of going slow, be afraid only of standing still."...Chinese Proverb

.•*´¨ ) ¸.•*¨) -:¦:-
(¸.•´(¸ ;.•Von♥


 current weight: 156.6 
 
156.6
151.2
145.8
140.4
135
GUINEFORT's Photo GUINEFORT Posts: 6,132
11/11/07 4:58 P

My SparkPage
Send Private Message
Reply
Hi DIVAGIRL6,
Welcome to our team! I posted a welcome to you in our Intro thread.

As far as your question, yes! I think all of us experiences this. This is where recording your info here at Sparks comes into play. It all comes down to your calorie intake and your exercise. Once you are at your mainteanace range there can be other factors that come into play also.
Are you still watching, eating things that are healthy. Or have you gotten a little slack--thinking since you made it to goal you can let up a little? As I am sure you are aware this is a total change of lifestyle as far as healthy eating.
Exercise is still very important, not just for losing but for maintaining. Stretching, cardio and strength building play an important role in maintaining.
Also a balanced diet:
-Are you getting all of your water in? At least 8?
-How are you with fruits and vegetables? At least 5?
-How about a multivitamin supplement. Vitamins and minerals play an important role in our body functions at the cellular level. Thus helping us to be healthy and plays a great role in weight loss/maintenace.
-What about 3 servings of dairy a day for strong bones etc.?
-Also you need some good oils, 2 tsp a day-I use olive oil but also take flaxseed oil caps to keep healthy.

If you are doing all this and still keep gaining. You may need to shake things up a bit. Change around your foods and/or exercise.
Since you are just new to Sparks, keep recording your food and exercise. Go to your points page and do what you can there. Read what ever you can as knowledge is golden...lol. Evaluate all this and compare from time to time as you notice your weight going up and what you ate, drank or how you exercised at that time. Remember hormones play a role here too.

Also we are here for you. We have some great members here that will help, support and motivate you. So check in often as support is also very important in your healthy weight loss journey. Yes, you are still on that journey even if you made it to goal...lol.
I hope this this answered your question somewhat.
Please introduce yourself and get to know the other members of the team.
Glad you are here!


Edited by: GUINEFORT at: 12/4/2007 (00:11)
"Our greatest glory is not in never falling, but in rising every time we fall." --Confucius

"Be not afraid of going slow, be afraid only of standing still."...Chinese Proverb

.•*´¨ ) ¸.•*¨) -:¦:-
(¸.•´(¸ ;.•Von♥


 current weight: 156.6 
 
156.6
151.2
145.8
140.4
135
DIVAGIRL6's Photo DIVAGIRL6 Posts: 1,111
11/11/07 2:57 P

My SparkPage
Send Private Message
Reply
Hi. I have only been with sparkpeople for about 2 weeks. I love the diet and the fact that I could recored all the foods I consume during the day. This helps me tremendously because I can see what foods I am eating and how they are broken up as far as fat,carbs,proteins, etc. My problem is once I lose the weight, I have trouble maintaining it. Does anyone else have the same problem and have any suggestions? emoticon

Foreverdieting


 current weight: 158.0 
 
163
156
149
142
135
GUINEFORT's Photo GUINEFORT Posts: 6,132
11/2/07 4:33 P

My SparkPage
Send Private Message
Reply
For Newbies:
Getting started on Spark People:

Congratulations! You’ve taken a huge step by joining millions of other people who are trying
to live healthier lives. SparkPeople has more tools, content, and community features than
any other health website, so you may feel a little overwhelmed at first. That’s why we created
this guide - to introduce you to your personalized program and help you start using the site’s
tools and features.

#1 First thing I always suggest is to start a page. You can put as little or as much on it as you want.

Go to this link to get started on a page and alot of other things:
www.sparkpeople.com/myspark/get_star
te
d.asp


Edited by: GUINEFORT at: 11/2/2007 (16:33)
"Our greatest glory is not in never falling, but in rising every time we fall." --Confucius

"Be not afraid of going slow, be afraid only of standing still."...Chinese Proverb

.•*´¨ ) ¸.•*¨) -:¦:-
(¸.•´(¸ ;.•Von♥


 current weight: 156.6 
 
156.6
151.2
145.8
140.4
135
GUINEFORT's Photo GUINEFORT Posts: 6,132
11/2/07 12:00 A

My SparkPage
Send Private Message
Reply
Tips on getting around our team and finding what you are looking for:

We have 4 FORUMS:
1. General Discussion forum
2. Introduce yourself to the Team forum
3. Our Challenge and Game Forum
4. Our Diet and Exercise forum

In each of these forums we can have sticky topics that will stay at the top, and additional threads below them.

Just click on the forum to get to the additional threads below them. The numbers at the end of the forum title will tell you how many threads are in that forum. It may say there are 3 out of 4 showing ex. 3/4.

Remember, If you see a stop sign , that means that thread is closed.
If you see a yield sign, it means that there is already a thread started for this subject, and it will direct you there.
Always look for a thread that might pertain to your subject before opening a new thread. If in doubt, put it in the daily chat.

I hope this helps you find your way around. Any questions just post them in chat.

Good luck to you,


Edited by: GUINEFORT at: 12/4/2007 (00:11)
"Our greatest glory is not in never falling, but in rising every time we fall." --Confucius

"Be not afraid of going slow, be afraid only of standing still."...Chinese Proverb

.•*´¨ ) ¸.•*¨) -:¦:-
(¸.•´(¸ ;.•Von♥


 current weight: 156.6 
 
156.6
151.2
145.8
140.4
135
GUINEFORT's Photo GUINEFORT Posts: 6,132
10/23/07 5:52 P

My SparkPage
Send Private Message
Reply
Hi Team,

If you are new to Spark People please post your questions here.

If you have been here a while and can share any tips or answer questions for newbies, please do here.

emoticon


Edited by: GUINEFORT at: 10/22/2008 (12:20)
"Our greatest glory is not in never falling, but in rising every time we fall." --Confucius

"Be not afraid of going slow, be afraid only of standing still."...Chinese Proverb

.•*´¨ ) ¸.•*¨) -:¦:-
(¸.•´(¸ ;.•Von♥


 current weight: 156.6 
 
156.6
151.2
145.8
140.4
135
Page: 1 of (1)  

Report Innappropriate Post

Other 50+ Maintainers General Team Discussion Forum Posts

Topics: Last Post:
PLS SHARE YOUR LAST HEALTHY SNACK! 7/23/2014 8:53:06 PM
healthy snack 7/2/2014 6:05:01 PM
Struggling to reach minimum calories!!! 1/14/2014 9:51:46 AM
(DAILY) ARE YOU HAPPY WITH YOUR PROGRESS 2-DAY? 12/19/2013 9:34:40 AM
Spark Log in Wheel: What Did You Spin Today? 12/7/2013 9:44:35 AM

Thread URL: http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x14984x9662528

Review our Community Guidelines