I tell you I have an addiction to cheese and ice cream. When I have a question about portion size I pull put the scale. 1 oz is 1 oz. if you have 8oz of cheese in a package and with the package it weighs 10oz and you pull out some the put it on your salad weigh what you have left. You will get really good at how much does the package weighs, you know then you are putting 2 oz of cheese on something and counting it as 1 oz, When you pull out the scale it says I only want to put an oz on my salad. This is the difference between out of control and under control. Lynn I am in 90% control 90% of the time. and it worked for me up until a week ago. I am ready for that final change. I think.
I track everything I eat on SP...accurately measuring the food is key! When I first started out, I bought a $5 food scale from Target. I was shocked to see how much food actually weighs!
When I'm tempted to eat badly, I put the food in the tracker to see what my calorie impact will be if I eat it. I try to use it to help me make good food choices BEFORE I eat it & feel guilty later. Sometimes, I decide to eat it anyway but most times I don't.
"My body is like my home...if I want to live in it for a long time, then I'd better make sure I keep it in great condition!"
Sheree...Fit in my Forties
current weight: 135.0
Fitness Minutes: (106,780) Posts: 18,941 9/7/11 4:26 P
I sure had to measure everything when I began AND I still do for most things. I find the tracker is great for me to follow and keep me on track. I often go just a tiny bit over or under on one or two of the things I'm tracking, but I'm still learning, so I don't beat myself up on it. :) I've lost 8 lbs while on this site (2 before that), so I'm really happy with what is to come. I still have to get that fitness in and I'm counting my chores around the house at exercise: cleaning the bathtub (bending, reaching, lots of activity there); laundry (reaching into each can be difficult for me as I'm ssooo short); running up and down my stairs to get to collecting trash; cleaning the litter box (bending and fighting with yuck at the bottom... my poor back!). Anyway, you get the idea. Once I get inspired, I'll get myself on that treadmill collecting dust and actually walk on it! LOL!
God Blesses me and inspires me everyday.
current weight: 138.0
Fitness Minutes: (106,780) Posts: 18,941 9/7/11 2:09 P
I started with logging my food. I also had to WEIGH and MEASURE as my idea of a cup was not a cup but more than a cup!
Then when I would be tempted to eat something I knew wouldn't be good, I would put it in the tracker first to see if I had room for and ask myself it was worth the calories it contained. Honestly, some days I would say yes it's worth it, but somedays I would say it wasn't.
I did this for the first month. Then started adding in exercise. I got it done! If I could go back and do anything different, I would add the exercise earlier!
But... take it one step at a time, it's a life style change and that doesn't happen overnight.
I am glad we are talking about what is wrong with you because there isn't enough room on the net to figure out what is wrong with me. We know what to do but we don't do it. We have advise for others and forget to follow our own advise. I think we just need friends that have common goals. If your the fittest person in the room are the other 20 people going to take on your habits or are you going to take on theirs. It is really hard to saw "the way out is the tough the rough path. It's like the only way out of a burning circle is through the fire. You need to look at where the flame is the lowest without a brush pild in front of it. We are your friends and we can put the fire out to get to our goals. Hang in there Lynn
Edited by: LYNNBAUM at: 8/31/2011 (14:47)
Body Fat %: 28.1
Fitness Minutes: (73,918) Posts: 1,394 8/31/11 1:19 P
I agree with the doing one thing at a time and then adding something else as you feel comfortable. I started with using the nutrition tracker and was getting frustrated with the carbs going off the chart, then I started reading labels for lower carb food and I'm getting my nutrition in line. Then I moved on to my sparkpoints and now I'm struggling with fitness. Everything will fall into place little at a time. Lifestyle doesn't change overnight! Little by little, the weight is coming off. :)
I ask "how can I add nutrition to this dish " I add veggies to everything. The other day I got veggies 10 for 10$ and some game pc. So I didn't win with the game pcs but I am a winner with all those veggies. Oh ya you have to eat them not just buy them. Lynning is a pain in the but but so is that fat roll. I would rather log and look hot in my jeans and I will follow this advice starting last week. Logg
Body Fat %: 28.1
Fitness Minutes: (42,460) Posts: 4,067 8/30/11 9:01 A
I would suggest to maybe incorporate one new change at a time. For me, when I try to do too much at once I get overwhelmed. I actually just was going through this about a week ago. I was so discouraged, but I also realized as an emotional eater there was a lot going on in my life and I was trying to eat it away. Just take one day at a time and know that any step toward positivity is a VICTORY
~ Charice ~
Leader ~ Phenomenal Women of AKA
"Temptation may break me; procrastination may blind me; but motivation will push me and devotion will save me (Unknown)."
May Minutes: 0
Fitness Minutes: (73,918) Posts: 1,394 8/30/11 8:14 A
Logging food definitely helps me. I know it is tough to get started, but it really does help keep you on track. Try setting some goals like eating 5 fruits and veggies a day or making a new recipe once a week.
I wrote you this really good post and lost it so check out my 27 rules to live by on chatthefat and log your food on spark. Be happy you are able to work out. It is all how you think. Change your thinking. Lynn
Body Fat %: 28.1
Fitness Minutes: (56,959) Posts: 4,683 8/29/11 8:06 P
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