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AZULVIOLETA6's Photo AZULVIOLETA6 SparkPoints: (60,347)
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12/13/12 7:03 P

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1. Really track everything to figure out what works for your body and metabolism. I know that if I stay around 100 G carbs/day, for example, I will lose weight. Calories and fat are less important for me, personally, than carbs. I only learned this by recording and analyzing EVERYTHING with complete honesty.

2. Alternate high-impact, weight-bearing exercises with lower intensity exercises. I try to swim every other day instead of having to take multiple rest days in a week. This way I can get in at least an hour of exercise a day without risking injury (and downtime) or putting too much stress on my joints. This works for me in spite of the fact that I have fibromyalgia.

3. Schedule exercise. I sit down with my calendar every week and make a plan based on my work hours, the weather, tides, travel plans, special events and what is available in my town. I use pretty pens and decorative lettering to spice things up. 

4. Have meals that are made ahead or easy go-tos. It’s easy to get off track if you have to cook everything from scratch for every meal. If you have a few things around that are grab-and-go, it’s harder to fall off the wagon. For me, these are homemade frozen meals—things like rice and beans, tortilla soup (sans tortillas), Indian dishes, etc. that can be made weeks ahead. I also do at least 5 quarts of salad in a jar week to have those handy. Then there are easy meals like a sautéed turkey burger, served over a bed of salad or spinach with a drizzle of balsamic vinegar. Simple and hot but it takes less than 10 minutes to prepare.

5. Have healthy drinks handy while you work and work out. I drink herbal tea all day in a French press that I know holds 4 cups. If I have at least two of those a day, I know I am getting enough liquid. If I have that handy and don’t have to think about it, I will drink. The same with fluids for workouts—use a measured bottle and do any preparation ahead of time.


Dances: salsa (standard/LA), casino, rueda de casino, cumbia Colombiana, bachata, mambo, cha-cha-chá, merengue, reggaetón.

Currently learning: Mexican cumbia, danzón, Cuban rumba

Dances to Learn in the future: flamenco, tango Argentino, samba, belly dancing, bhangra, ballroom rumba


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GRETCHEN1976's Photo GRETCHEN1976 SparkPoints: (44,796)
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12/7/12 5:43 P

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Nillapepsi,

Strength training is a great tip.
emoticon


OctoberResolutions
*walk 18,000 steps a day
*strength training twice a week
*act the way I want to feel
*cultivate an attitude of gratitude
*don't let the perfect be the enemy of the good




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NILLAPEPSI's Photo NILLAPEPSI SparkPoints: (73,905)
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12/7/12 10:51 A

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1 - Drink water . . . lots & lots of water. Then when you think you can't drink anymore, drink some water. emoticon

2 - I base my snacks on what my cravings are. If I just need to chew something, I choose very crunchy veggies or fruits (e.g., carrots, celery, apples). If I crave something salty, I choose seaweed snacks or lightly salted matzoh crackers (they both have just a hint of salt flavor). If I crave something sweet, I'll eat some strawberries or mango, which have a sweeter flavor to satisfy my sweet tooth. I have all of these kinds of snacks with me every day to cover whatever I might be craving.

3 - Strength training!! The more fit & toned your muscles are, the more effective they are at burning calories even when you are at rest. Also by doing regular strength training 2 or 3 times a week, you lose more inches. Yay!!!

Blessings,
Nillapepsi (Sheila) :-)

Everything can change in the blink of an eye. But don't worry; God never blinks. ~ Regina Brett ~

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PEACEHOPE1's Photo PEACEHOPE1 SparkPoints: (15,057)
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12/5/12 9:58 P

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Wow, what awesome ideas you all have - I made a note of several for reference and inspiration. Just a couple things I'm doing that might not have been mentioned:

1) Asked family/friends who tend to give me candy or other sweets as gifts to please not do so this year.

2) As I change sizes, I remain mindful of only keeping clothes that currently fit me, and they must be at least somewhat form-fitting. If clothes are loose or too elastic-y it makes it too easy for me to cheat.

3) Brush my teeth after my last meal to signal my brain that I'm done eating for the day.




~~ Terri ~~







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GRETCHEN1976's Photo GRETCHEN1976 SparkPoints: (44,796)
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12/5/12 4:05 P

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Kimpy, those are great ideas.....no wonder you've lost so much weight and are so close to your goal.
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Edited by: GRETCHEN1976 at: 12/5/2012 (16:06)

OctoberResolutions
*walk 18,000 steps a day
*strength training twice a week
*act the way I want to feel
*cultivate an attitude of gratitude
*don't let the perfect be the enemy of the good




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KIMPY225's Photo KIMPY225 SparkPoints: (62,990)
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12/5/12 9:17 A

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1. I don't measure a lot of my food. If I feel like I am over one serving,I make it 1.25 or 1.5 etc. Also, if I am having crackers or anything with a specific serving size number, I count out the serving size & put the rest away! If I just leave the whole container out, I tend to eat more!

2. I schedule a lot of my exercise. Instead of treating it like a chore, I try to treat it like an appointment. I wouldn't miss a Drs appointment "just because"! I try to stick to the time or reschedule it if I have to miss it

3. Snacks! I bring healthy snacks with me everywhere. If I am going to a party or over someone's house, I bring something with me. Usually I try to bring enough for everyone. Most people like to try something new!

4. If I am randomly hungry, I try to figure out why instead of just having a snack and forgetting about it. Maybe I am not eating enough meat or veggies during my meals? I change my meal routine around a lot so I don't get too bored of it!

5. I don't eat red meat 95% of the time. Occasionally will have ONE meatball. I don't consider myself a vegetarian, but I don't eat sausage, bacon, steak, burgers.. anything like that anymore.
Instead I eat Turkey burgers, ground turkey, turkey or chicken sausage, tuna, other types of chicken. It is easy to replace turkey meat with beef in many meals such as Tacos, meat sauce, meatballs, meatloaf, chili, etc. The sodium can get high in the processed sausages, so I try to get low salt and low sodium veggies & other foods when I can.



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Sparking as a Team October Challenge.

Ultimate Goal: Lose 95 lbs
Other Goal: Lose 100 lbs - no date

Best 5K Time: 33:53! I would like to get under 30 minutes eventually!
VEGETARIANIST Posts: 1,142
12/4/12 11:04 P

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hahah @GRETCHEN1976, I include the walking time to and form the gym sometimes emoticon

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GRETCHEN1976's Photo GRETCHEN1976 SparkPoints: (44,796)
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12/4/12 10:40 P

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I even include the time it takes to strap on my ankle weights and arrange all the dumbbells where I want them.
emoticon


OctoberResolutions
*walk 18,000 steps a day
*strength training twice a week
*act the way I want to feel
*cultivate an attitude of gratitude
*don't let the perfect be the enemy of the good




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VEGETARIANIST Posts: 1,142
12/4/12 10:29 P

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I include it, but I would guess it's just a personal preference!

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JENORA234's Photo JENORA234 Posts: 135
12/4/12 7:46 P

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A question instead of a suggestion, didn't know where else to post:

Do you include your warm-up and cool down times in your overall exercising time? For example, if I warm up for 5 minutes, exercise for 20, and cool down for 5; Is the total time I exercised 20 minutes or 30?

Nothing worth having comes easy.


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GRETCHEN1976's Photo GRETCHEN1976 SparkPoints: (44,796)
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12/2/12 1:50 P

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I agree with everything that each of you has said.

"The Thin Commandments Diet Book" says "Strategy is stronger than willpower" and using these strategies will help us avoid the mental fight at the drive-thru, buffet table, restaurant, refrigerator, etc.

*I meet my friends for a walk, rather than a meal

*I ban foods from my house that are hard for me to eat in moderartion

*I walk my dogs first thing every morning no matter what the weather or how I feel

* I don't sit at the computer for more than 30 minutes

*I seek every opportunity to be active





OctoberResolutions
*walk 18,000 steps a day
*strength training twice a week
*act the way I want to feel
*cultivate an attitude of gratitude
*don't let the perfect be the enemy of the good




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VEGETARIANIST Posts: 1,142
12/2/12 1:42 P

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FLAMESTITCH, I love your tip to be honest with yourself! You are only cheating yourself by not being honest with yourself :)

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FLAMESTITCH Posts: 2,255
12/2/12 1:20 P

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1. Be honest with yourself
2. Measure/ weigh your portions
3. Walk the dog--if you don't have offer to wak your neighbor's dog

MELAY7 Posts: 1
12/1/12 4:50 P

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In addition to continuing to do the healthy things I have been doing (i.e., exercising, tracking food, water), I am trying the following (and so far it's working!):
1) Set a goal that ends at the end of January, and set a reward for meeting the goal. I think the idea that everything "resets" on New Years Day has messed me up in the past.
2) Encourage family and friends (most of whom could stand to be more healthy) to do healthy activities rather than eating. My mother and I decided instead of baking Christmas Cookies (which we usually end up eating a lot of) we will take daily walks together and make paper cutouts during our visit.
3) Really, really enjoy the holiday meals on the holidays. It will make all the other times when you are more cautious with eating worth it.
4) Remind ourselves that we are doing the best we can right at this moment, and we can always do better (later, tomorrow, etc.)!

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12/1/12 10:50 A

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I do like the advice about the clothing. Whenever I wear leggings and a flowy top I feel less guilty about overeating. This Thanksgiving I wore a form fitting top and pants, making me more mindful.

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OBIESMOM2's Photo OBIESMOM2 SparkPoints: (61,540)
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12/1/12 4:39 A

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When you head out for a holiday meal, wear pants that are snug in the waist. Or wear a belt. A constant reminder not to overeat.

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The most handicapped person in the world is a negative thinker; a person who has the skills, abilities, talents and tools, yet chooses not to use them.
~Heather Whitestone

Forget your perfect offering, there is a crack in everything. That's how the light gets in.
~Leonard Cohen


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OBIESMOM2's Photo OBIESMOM2 SparkPoints: (61,540)
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11/30/12 8:03 A

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buy a bag of apples. The pre-bagged ones are smaller (portion control) and usually cheaper.

I keep one or two apples with me all the time. After my evening workout I'm usually starving. I eat an apple on the ride home to keep me from eating everything in sight when I get home (or sampling too much when cooking dinner).

if I'm out running errands and get hungry, an apple will keep me from hitting the drive thru.

an apple with some peanut butter or a slice of cheese is an excellent snack.

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The most handicapped person in the world is a negative thinker; a person who has the skills, abilities, talents and tools, yet chooses not to use them.
~Heather Whitestone

Forget your perfect offering, there is a crack in everything. That's how the light gets in.
~Leonard Cohen


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LISAN0415's Photo LISAN0415 SparkPoints: (8,577)
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11/30/12 5:34 A

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Thanks for that recipe, and I am going to repeat your tip for myself, and others:

Focus on Parties and Holidays as time to conect with friends and families, and not a focus about food.

I will remember that!

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ONELITTLEPILL's Photo ONELITTLEPILL SparkPoints: (30,234)
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11/29/12 8:04 A

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Always track; I try to plan ahead so I know I am staying within range. Then I know if I can have a treat or not and still stay within my ranges...

Just do it; even when I feel over-tired or completely lazy, I have made a commitment to just putting on my exercise clothes and shoes and walk around the house in them. It invariably gets me to work out.

For me, naps. I know that I tend to never get enough sleep. 3 young daughters and a husband who pretty much never helps with anything. I try to take naps when my 16-month-old is napping, and it does help. The key is not less than 25 minutes, and not longer than 45.

Water or tea...and lots of it. Stay away from the soda, entirely.

IF you can have a few bites of something yummy and calorie-laden and quit after that, then go ahead and have it. I find that depriving myself is torture. But if it's something I know I can't stop...like certain appetizers, then just don't even start... I have found with sweets, the first few bites are the best. Now my strategy has been to share a piece of whatever with one of my girls. She gets most of it, and I have a few bites...and then it's gone.



This is for me...


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YOYO555 SparkPoints: (309)
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11/29/12 12:54 A

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1. Set work-out dates with friends every week. It's easy to bail on yourself some days, but hard to disappoint a friend.

2. Tell yourself that you only have to exercise for 10 minutes, and if you're not into it you can stop. After 10 minutes it's usually easy to keep going.

3. Make a big pot of sweet potato/carrot/apple soup on Sunday and eat it throughout the week. It tastes really wintery and rich, but it's crazy healthy. If you put it over some quinoa you'll get some protein, too. Here's a recipe:
http://www.nytimes.com/2011/12/15/health
/nutrition/sweet-potato-soup-with-ging
er-leek-and-apple-recipes-for-health.html

4. Focus on parties and family gatherings as time to connect with people, rather than opportunities to eat.

5. Sleep. This is so simple, but can be so hard!

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11/28/12 5:53 P

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Plan your meals ahead.

Drink plenty of water.

Get enough sleep.

Exercise 3-5 days a week.

NW Indiana
Central Time


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VEGETARIANIST Posts: 1,142
11/28/12 3:11 P

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1) TRACK FOOD AND EXERCISE!! This is my number one tip. It keeps me accountable, and lets me review what I have eaten. I see where I fell short and where I exceeded. This is so important for me, as when I pick at things here and there I tend to forget how much I've actually eaten.
2) Drink plenty of water --this keeps me full, hydrated and helps me flush out the excess sodium when necessary.
3) Work out in the morning --This ensures that I actually workout before the excuses of the day take over. Also, it sets me up for a healthy, mindful day. When I workout in the morning I tend to eat healthier, smaller meals throughout the rest of the day.
4) Don't snack in front of the TV --or else I overeat without noticing.
5) Get plenty of sleep --helps prevent me from mindless munching and random cravings for high calorie foods.

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LISAN0415's Photo LISAN0415 SparkPoints: (8,577)
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11/28/12 2:53 P

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Please leave 1-5 tips/strategies that have worked for you to lose weight, or one that you have noted that someone successful in weight loss has used, and you are started to use.

It's ok if its a repeat, that will just show us how important that strategy is.

Here are Mine:

1. Track your food- And try to track it BEFORE you eat it!
(If you eat 2 cinnamon rolls then look it up later and find out it had an extra 200 calories, it can set you back)

2. Plan 1 day ahead.
(No need to get overwhelmed, just write out what you will eat the next day, pack your lunch, and tabulate the calories, leave 90-150 calories as emergency snacks for hungry- examples 90 calorie yogurt, carrot sticks...)

3. Eat 5 times a day
(it doesn't take much time, but it really helps regulate the blood sugar levels, avoids hunger, and keeps the metabolism working all day long. I eat breakfast as my biggest meal, then a morning snack- usually a fruit and low fat string cheese, a medium lunch, another healthy snack 2-3 hours later, then a healthy dinner with lots of filling veggies and protein so I don't get night hunger.)

4. Don't drink your calories.
(Get your 8 glasses of water a day, it helps push the fat out of your body, did you know it is impossible to lose fat if you are even a little dehydrated from a workout or too much salt?)
-also this is just one tip from me, once you feel comfortable with your eating plan, try giving up diet soda or any artifically sweetened drinks, there has been lots of studies with theories it causes people to crave more sweets, holds more toxins in our digestive system, and possibly slows the metabolism. Try it and see if you notice a difference in your sweet cravings, inches on your waist and if the scale moves down a little faster.

5. Take your daily multivitamin. Vitamin D is very important in fat loss, if your body is deficient in Vitamin D, which happens in winter months, the fat cells release excess fat slower.
Also, many studies report getting your Omega 3 helps aid in fat loss- it helps the fat cells release the extra volume when you are eating lower calories and exercising.

Good luck, I look forward to reading your tips too.

We also have a topic for any challenges you have....


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