You need to be realistic with yourself. If I try to cut alot of calories or change too many habits at once, I've set myself up to 'fail'. I may not have failed; but since the success was like finding a needle in a haystack of desires, I just don't see the change and dump on myself the label of failure. This can happen when I try to please others especially. I've had to learn to ignore others, and listen to myself. Make my own goals. As I do, those around me learn a respect for me as they eventually notice my changes. Until then, I smile and ignore their comments.
I used the Nutrition Tracker regularly at first to learn what proper portions were, and help me see what areas needed changing in my diet. I tracked what I thought was healthy eating, and even the occassional splurge to look for patterns. For me it was important to track the basic SP setting plus potasssium, vit. C, and calcium. I theorize that some cravings come from the body trying to get enough potassium or some other nutrient. I DO NOT worry about making each goal every day since I eat a variety of foods. A surplus one day maybe a negative the next as I saw patterns develop. As you make healthier food choices, you will need less food to satisfy your body and it will adjust your cravings. It takes time though to see these changes. The Nutrition Tracker Meal planning really helps me in alot of ways. It's been my biggest help. 1) reduces impulsive eating because I know I have a healthy meal and portions planned. 2) It also saves alot on groceries since I have a list and don't impulse shop nearly as much. Okay, maybe one or two items end up in the cart extra; but even then, I look at all my healthy choices and find it easier to opt out on unhealthy ones.... and be able to afford the more expensive healthy ones. I may allow one unhealthy item; but that is it and it has to last a week. I feel so proud of myself when I see the changes in what's in my grocery cart.
current weight: 206.0
Fitness Minutes: (14,972) Posts: 2,073 8/30/09 11:16 A
What I do is cook several different dishes on the weekends, so that I always have a healthy meal ready to be heated up. It really does help, because I can take a healthy meal to work every day, and it means that I don't feel the need to run through a drive-thru or order a pizza on those nights that I work late.
Best of luck!
"There is enough for all. The earth is a generous mother; she will provide in plentiful abundance food for all her children if they will but cultivate her soil in justice and in peace." ~Bourke Coekran
Definitely start with small changes at first. I did something recently to get me back into the groove so to speak. I challenged my co-workers to get healthy. First week was to drink those 8 8oz glasses of water, second week was to eat fruit and vegetables at least 3 of each, third week was to limit bread to 6 servings but also make it brown, the fourth week was to do 30 minutes of some type of workout. I suggested they do 10 minutes at a time so to help them also that they could walk around the gym when we had gym time with the littles ones. I work in a day care setting. They could also go for a short walk for 10 minutes and later do another 10 so the make the 30 minutes for the day. Hope this is helpful. I now drink more than the 8 glasses of water a day and do have diffulty getting my veggies in with fruit I have no problem. Now bread that's my downfall I like bread in the morning and with my dinner and if I have a sandwich for lunch and there goes my limit. Good luck on your weight loss journey.
p.s. I also don't think of this as a diet but a way of change in my eating habits. I want to be more healthy and have stamina. For now I do keep busy some days I slack but I don't beat myself up it's just one day. Tomorrow is another day to try to reach my goals.
HI, THAT'S AN EXCELLENT IDEA FOR MAKING SMALL CHANGES I WILL DEFINATELY TRY IT. I SEE YOU ARE REALLY DOING WELL ON YOUR WEIGHT LOSS JOURNEY THAT IS SO FANTASTIC KEEP UP THE GREAT WORK AND THANKS SO MUCH FOR SHARING APPRECIATE IT.
My latest and greatest was found on Monday! I went to a Leadership training camp for a day, I got to climb a telephone pole and stand on top of it (I was wearing a helmet a harness and a tether) and at the top of the pole I shouted my goal to loose 60lbs, somehow this made my intentions and feelings more concrete than they have been in a while! It worked for me!
current weight: 225.0
Fitness Minutes: (17,317) Posts: 6,451 11/12/08 9:06 A
Here are a few tips that I use that really help. First, donít let yourself get mad if you slip up. It happens to everyone so just learn from it and move on.
Next, always take healthy snacks with you at all times. I keep a ziplock of grapes and cut up orange slices, some peanuts, granola, a banana, etc. These are very good healthy snacks if I should get hungry while Iím out and about. I find that when I do not carry my own things to eat, McDonalds or Wendyís becomes a very easy target.
Also, remember to exercise. You can do any kind of body movements on the floor while youíre watching television. And, you need to drink plenty of water throughout the day. If you want to drink tea or juice, thatís fine. But you also need to get in water too.
Lastly, identify your biggest area of weakness and focus on that. You have to stop whatever it is that is the biggest problem. Work on that problem area and give it more attention than everything else.
Just realize that itís going to take time and setbacks will happen. But donít lose your whole program when you do slip up.
Hope this helps.
Edited by: WILLBOYWONDER at: 11/12/2008 (09:07)
~~ Will ~~
~~~~If you're looking for a blessing, try being a blessing to others! ~~~~
I totally relate to your troubles. For me, to make a change stick, I make a "promise" to myself that no matter what happens, I will not backslide on one change I've made. This seems to help keep me on track with the whole thing. Giving up is a self-esteem issue, not a lifestyle change issue, so you need to respect yourself enough to keep the promise to yourself. (I learned this point from Caroline Myss)
For example, some of changes I've made are giving up coffee, dairy and wheat. Plus, eating at least four vegetables a day. And, going for a thirty minute walk every day. I pick one of those changes and tell myself I am committed to doing that ONE thing for a duration (one week, two weeks, whatever you think you need to do to make it stick) and then like any responsibility I've promised to anyone else, I do whatever it takes to make it happen.
I've done really well will everything but giving up coffee. That's my downfall. But, now that you've brought this up, I will make that my goal next week. LOL
HI ALL, I HAVEN'T BEEN INVOLVED WITH SPARK PEOPLE TOO LONG BUT SO FAR LOVE IT. I AM HOWEVER, HAVING SOME TROUBLE OF REALLY GETTING WITH THE PROGRAM SO I'M ASKING IF SOME OF YOU HAVE SOME REALLY GOOD IDEAS TO GET STARTED AND KEEP GOING. I DO OK FOR A COUPLE OF DAYS BUT THEN SEEM TO SLIDE BACK INTO OLD HABITS. WHAT HAVE YOU FOUND THAT REALLY WORKS THANKS EVERYONE APPRECIATE ALL YOUR COMMENTS.
SparkPeople, SparkCoach, SparkPages, SparkPoints, SparkDiet, SparkAmerica, SparkRecipes, DailySpark, and other marks are trademarks of SparkPeople, Inc. All Rights Reserved.
SPARKPEOPLE is a registered trademark of SparkPeople, Inc. in the United States, European Union, Canada, and Australia. All rights reserved.