SparkPeople Getting Back On Track Secrets http://www.sparkpeople.com/secrets-category.asp?category=back-on-track Learn some of the secrets of success for Getting Back On Track from SparkPeople members. SparkPeople Getting Back On Track Secrets http://www.sparkpeople.com/assets/nav/nav_logo_v3.gif http://www.sparkpeople.com/secrets-category.asp?category=back-on-track Never Give Up! http://www.sparkpeople.com/secrets.asp?tip=48485_never_give_up I am one stubborn gal. I came to SparkPeople in 2009 and my initial weight loss was 38 pounds!! I thought that was great! But, life got in the way and I fell off the train. I have gotten on and off that train now for the last 7 years! But I always come back to SparkPeople! Because I know the tools are here to help me get healthy...just like my goal was 7 years ago. Now, as I am older, I realize that it's not how many times you fall off the train...it's that you get back on!<br>Don't ev... Fri, 23 Sep 2016 15:44:00 EST Track Nutrients, Not Just Calories http://www.sparkpeople.com/secrets.asp?tip=48430_track_nutrients_not_just_calories In the past, any time I have tried to lose weight I have focused on my calorie count. I have always focused on maintaining a calorie deficit regardless of how I got there (not unhealthy extremes, but not healthy Lifestyle Changes). I have almost always managed to lose the weight, but instead of feeling healthier all around, I have found myself relieved that I could go back to living recklessly. <br>This time around the block, I have shifted my focus: yes, I want to lose weight, but I am Cra... Tue, 20 Sep 2016 11:35:00 EST Small desirable reward http://www.sparkpeople.com/secrets.asp?tip=48429_small_desirable_reward Have you fallen off the wagon? Are you ready to get back on track? How do you to it? What's your motivation? How do you MAKE IT HAPPEN?<br><br>Here's my strategy & advice...<br><br>I let almost 5 weeks go by without visiting the gym or getting much exercise at all. My mood was down, my weight was up, and my clothes were tighter. I knew something had to change, and it needed to change NOW. <br><br>About a week ago I was cleaning out my purse and found a couple of Lane Bryant coupons that were ... Tue, 20 Sep 2016 11:33:00 EST hello nice to meet you http://www.sparkpeople.com/secrets.asp?tip=48421_antiaging_product_promises_to_erase_wrinkles <br>Please note these are member-submitted secrets and are not reviewed by SparkPeople's health experts for accuracy. If you feel a secret is inappropriate, please click the "Report Inappropriate Secret" on the secret's page and our staff will review it.<br><br><br>Please note these are member-submitted secrets and are not reviewed by SparkPeople's health experts for accuracy. If you feel a secret is inappropriate, please click the "Report Inappropriate Secret" on the secret's page and our st... Tue, 20 Sep 2016 03:11:00 EST Ways to stay on track with weight loss http://www.sparkpeople.com/secrets.asp?tip=48414_ways_to_stay_on_track_with_weight_loss 1. Remind yourself every day it’s a marathon<br><br>If you tried to sprint a marathon full force you would never make it so to apply the same mindset to maintaining weight loss is not only silly but a set up for failure.<br><br>2. Stop buying your problem foods<br><br>If you have a penchant for sweet, savory, fried, or all of the above and find yourself saying, “I’ll buy just one package of [insert problem food here] so I can have some when I really want it…”, it’s time to stop. You’re creati... Mon, 19 Sep 2016 18:40:00 EST Boo Hoo Hoo No Internet or App, Now what! http://www.sparkpeople.com/secrets.asp?tip=48364_boo_hoo_hoo_no_internet_or_app_now_what I had to travel by train from Los Angeles on Thursday to get to New York Penn Station by Sunday. Didn't know it but landed in New York City on 9/11 15th anniversary date. We had an emergency and was told to get back home to my 100 year old father. With stress, no cell phone working properly nor internet connection I was sort of lost. My phone had limited space to add the app to it. so I wasn't able to download it either. As a result I wasn't able to log all the food on my tracker page for a c... Fri, 16 Sep 2016 23:32:00 EST Not a Secret Anymore! http://www.sparkpeople.com/secrets.asp?tip=48265_not_a_secret_anymore I am starting over (what else is new?). I think I'll change that to my middle name "Redo". I am going to the doctor this morning for my yearly physical. He wants to do bloodwork, the whole nine yards. I agree, as long as insurance is willing to pay for it. <br><br>I know I'm going to get the "shame on you" speech as I call it. My friend used to call it the "fat" speech, which is comical since she was never overweight. Sometimes it takes an outside person to motivate me. As much as I l... Mon, 12 Sep 2016 04:47:00 EST Want to Lose Weight? Try Vegetable Juice http://www.sparkpeople.com/secrets.asp?tip=48249_want_to_lose_weight_try_vegetable_juice Want to Lose Weight? Try Vegetable Juice<br><br>Vegetable juice Drinking at least one glass of low-sodium vegetable juice daily may help overweight dieters lose more weight.<br><br>In a study, adults who drank at least 8 ounces of vegetable juice as part of a diet lost 4 pounds over 12 weeks, while those who followed the same diet but did not drink the juice lost only 1 pound. The vegetable juice drinkers also significantly increased their intake of vitamin C and potassium, while decreasing t... Sun, 11 Sep 2016 11:54:00 EST WEIGHT REGAIN AFTER BARIATRIC SURGERY – HOW TO GET BACK ON TRACK http://www.sparkpeople.com/secrets.asp?tip=48195_weight_regain_after_bariatric_surgery_how_to_get_back_on_track BACK ON TRACK TIPS<br><br>Your surgery hasn't failed, you are just not using your tool to its potential that is all. It is there still, you need to get back to basics though. Remember it isn't the surgery alone that makes us lose weight it is the lifelong lifestyle & behavioral changes we make that enable us to lose weight and keep it off. Dumping isn't guaranteed after surgery and may decrease the farther we get post-op....with that said:<br><br>You know the rules of the tool, (what you aren... Thu, 8 Sep 2016 21:17:00 EST A New Day, A New Beginning http://www.sparkpeople.com/secrets.asp?tip=48143_a_new_day_a_new_beginning About 5 years ago, I had lost almost 70 pounds and kept it off for about a year. Here I am all these years later with all of that weight gained back plus 8 more pounds! I have struggled with my weight all my life....more so as an adult than as a teenager due to life style changes. As a teen as was a lot more active than I am now. I work as an Administrative Assistant for a Real Estate Co, so I am sitting most of my day at a computer. (Life style Change for sure!) :+) I am here with SPA... Tue, 6 Sep 2016 18:35:00 EST Don't Be Afraid To... http://www.sparkpeople.com/secrets.asp?tip=48136_dont_be_afraid_to Don't be afraid to switch things around or up when you are stalled. It does not mean that you are admitting 'defeat' but that you have not yet won the 'war' just a few key 'battles'.<br><br>I realize that many of you just want someone or something to get them on track and then they just want to know how to stay on track. The problem with that kind of mindset is that 'one size does not fit all' and to follow that I might add neither does 'one food plan or one exercise program' also does not al... Tue, 6 Sep 2016 14:10:00 EST Don't stop believing! http://www.sparkpeople.com/secrets.asp?tip=48134_dont_stop_believing Even though I've failed over and over again I am choosing to never stop believing that I can succeed! My entire adult life has been a continuous cycle of gaining weight effortlessly and losing weight with much struggle. Despite this fact, I refuse to let the past thwart my efforts. I can and will lose the weight and keep it off. This may not be a secret of success, it may be more like a secret of failure!<br>I know that I'm not alone and that many people share this struggle. I click on user n... Tue, 6 Sep 2016 13:46:00 EST So You Fell Off The Wagon http://www.sparkpeople.com/secrets.asp?tip=48077_so_you_fell_off_the_wagon You had a good streak going and what happens.. you can blame it on anything if it makes you feel better.. Holidays Birthdays and even a Baby Shower... What ever you think will give you the OK to fall off the wagon and make you feel better.. We all can make a excuse as we go along.. but the real thing is there is not a excuse that will make you feel better.. Face the truth.. You fell off the wagon on your own... Now lets get back on the track and go.. We all did it and I know ,.. Just dust you... Sat, 3 Sep 2016 16:12:00 EST Tracking and being honest with yourself http://www.sparkpeople.com/secrets.asp?tip=48045_tracking_and_being_honest_with_yourself Often times we think that we can track what we eat without actually recording. With modern day technology like the Sparkspeople website, tracking is not only made easy, but the total report reveals the true picture at the end of the day. To get back on track to losing weight, I had to be honest with myself and start tracking everything that I eat. I’m happy to report that I have lost almost five pounds this week. My goal is to lose forty to fifty pounds. I will work toward losing it slo... Thu, 1 Sep 2016 12:34:00 EST Live to 101 http://www.sparkpeople.com/secrets.asp?tip=48040_live_to_101 When I was young, before CMT, before cancer, I never appreciated what good health and good eating habits meant. <br><br> <em>88</em> Then I began to have problems with walking in my 50's. I was diagnosed with CMT (Charcot Marie Tooth), an hereditary neurological disease which affects the nerves and muscles in my feet, legs,hands, and arms and is worse when my weight is up. After several tripping and falling incidents including fracturing my wrist and foot,my doctor suggested that I use a... Thu, 1 Sep 2016 10:14:00 EST Delay and you may never need to pay http://www.sparkpeople.com/secrets.asp?tip=48024_delay_and_you_may_never_need_to_pay My healthy living plans tend to go really well for a while but then I'll 'fall off the wagon' and have trouble getting back on track. Of course the problem with demanding perfection all the time is that it is not something that the vast majority of humans are able to achieve. <br><br>Now I have drawn up a list of distraction activities. I promise myself that I will have whatever temptation it is that I want after 10 minutes if I still want it after doing my distraction activity. Because it... Wed, 31 Aug 2016 14:57:00 EST continuing weight loss http://www.sparkpeople.com/secrets.asp?tip=48005_continuing_weight_loss AS i continue on my weightloss journey. i come to realise that there are days where we fall off for some reason or another.i pick myself back up andd tell myself im not a failure, just had a backstep.so i tell myself tomorrows a new day and i know i can do this i will not let anything get in my way.<br> Also i write in my food journal everyday .keeping track f what i eat and how much walking i doi feel that writing it down works better for me then have a program do it because u can look ... Tue, 30 Aug 2016 16:26:00 EST Start Fresh for Fall: 50 Ways to Turn Over a New Leaf. http://www.sparkpeople.com/secrets.asp?tip=47976_start_fresh_for_fall_50_ways_to_turn_over_a_new_leaf Start Fresh for Fall: 50 Ways to Turn Over a New Leaf<br><br>By: Melissa Rudy, SparkPeople Blogger <br> <img src="http://photosaws.sparkpeople.com/guid/ed3581b6-6dd2-4e65-b193-655fd6445172.png"><br>December 31st might have a monopoly on noisemakers and “Auld Lang Syne,” but for parents and students, September marks the season of fresh starts. There's something about the flurry of back-to-school preparations and return to routine that feels like a clean slate, even for those of us who aren't b... Mon, 29 Aug 2016 10:45:00 EST Never give up. http://www.sparkpeople.com/secrets.asp?tip=47959_never_give_up No matter what, never give up. We aren't perfect, things happen in our lives that might cause a detour on our journey to better health. Never give up.<br>Some days are easier than others to stay on track with eating healthy, staying hydrated, moving your body. And then some days we just can't get it done. Never give up.<br>There are times when our means of measuring our success don't reflect our hard work. Maybe the scale hasn't moved downward in weeks in spite of staying on track and doi... Sun, 28 Aug 2016 12:52:00 EST My Reality Check http://www.sparkpeople.com/secrets.asp?tip=47950_my_reality_check I have had a weight problem all my life. I am the real Yo Yo Dieter. I do good then I slip and give up. Then verbally abuse myself. <br><br>Not any more, Thank You Higher Power. I finally made a commitment to myself and a promise I will keep.<br><br>1st Face my reality. I am a compulsive Emotional Over Eater. It is an addiction and deal with it as such.<br><br>2nd To ask myself what am I going to do about it, and be honest with myself<br><br>3rd was make a plan and seek help. Mine was O... Sat, 27 Aug 2016 20:58:00 EST Organize Your Kitchen.... http://www.sparkpeople.com/secrets.asp?tip=47941_organize_your_kitchen Organize Your Kitchen to Fall into Healthy Habits<br><br> <br>By: Meg Galvin, SparkPeople Blogger <br><br> <img src="http://photosaws.sparkpeople.com/guid/c84331b8-d247-4d58-b329-f9c90f7902bc.jpg"><br>It's the most wonderful time of the year... <br><br>I've been softly singing that tune for the past two weeks in anticipation of my three teenage sons and me going back to school. Yes, I love my boys and have loads of fun home with them in the summer, but it's time. I look forward to the weekn... Sat, 27 Aug 2016 12:38:00 EST "Do or do not. There is no Try." http://www.sparkpeople.com/secrets.asp?tip=47939_do_or_do_not_there_is_no_try Star Wars, and especially the tiny hero Yoda, have been part of my pop culture vocabulary since I was a teenager. This week as I have gotten back on track again for what seems the "umpteenth" time, I have a renewed vigor to stay with the healthy changes I am trying to make within my life, including more exercise, healthier eating, and positive thinking.<br><br>There is more to this little one liner than it seems. Every day we "try" to do better as we journey through this life. But if tryi... Sat, 27 Aug 2016 11:06:00 EST Tracking your Way to Success http://www.sparkpeople.com/secrets.asp?tip=47920_tracking_your_way_to_success I have lived most of my life at an unhealthy weight, and am super-challenged anytime I want to start to loose weight. <br><br>One of the most effective methods that I've found to kick start my weight loss is to track what I eat. I cannot over emphasize how important food tracking is! Any time I feel out of control with my eating, (I have a major portion control issue), I simply start tracking everything I eat, and it reigns me back in. The very act of sitting and tracking helps me focus on... Fri, 26 Aug 2016 10:58:00 EST Bouncing Back After A Binge http://www.sparkpeople.com/secrets.asp?tip=47831_bouncing_back_after_a_binge Now that you downed that whole sleeve of cookies or bag of chips—or both—you may feel as though spending the rest of your days in a pair of sweatpants is a solid life plan. They’re so roomy. So cozy. So stretchy. And best of all, they perfectly hide your food baby. While a life in elastic pants may sound cushy at first, after further assessing the caloric damage of your binge, the fantasy may fizzle as horror and panic takes over. We’re here to tell you that the situation is not as bad as it ... Mon, 22 Aug 2016 06:47:00 EST A great way to lose weight http://www.sparkpeople.com/secrets.asp?tip=47809_a_great_way_to_lose_weight Ok so this might not be for everyone, but moving into this new apartment has set my kids and I on a new path. We moved in the heat of summer and had no chose butt to eat healthy. Because that is all the person moving me would buy. So now the kids want to eat healthy and walk a lot( thanks to pokemon go). <br><br>Heavy boxes, lots of stairs, sweating, eating healthy, and lots of water took several pounds and inches off of us. <br><br>Now that school has started we will be working out more, eat... Sat, 20 Aug 2016 22:31:00 EST Never give up! http://www.sparkpeople.com/secrets.asp?tip=47800_never_give_up I say to my self all the time never give up. When I've had a not so good day of eating I don't beat myself up. I just say a prayer and mentally hit the restart button. Why condemn my self, JESUS CHRIST my LORD doesn't...soooo when your down just remember who weres the crown. JESUS CHRIST is the lifter of our heads. We can and will keep going. For it is by his Grace that I have his STRENGTH to do so. Amen <img src="http://photosaws.sparkpeople.com/guid/3871a33e-9c08-42b3-8d70-efccd6bb9eb2.jpg"... Sat, 20 Aug 2016 15:18:00 EST Never give up! http://www.sparkpeople.com/secrets.asp?tip=47798_never_give_up I say to my self all the time never give up. When I've had a not so good day of eating I don't beat myself up. I just say a prayer and mentally hit the restart button. Why condemn my self, JESUS CHRIST my LORD doesn't...soooo when your down just remember who weres the crown. JESUS CHRIST is the lifter of our heads. We can and will keep going. For it is by his Grace that I have his STRENGTH to do so. Amen <img src="http://photosaws.sparkpeople.com/guid/3871a33e-9c08-42b3-8d70-efccd6bb9eb2.jpg"... Sat, 20 Aug 2016 14:43:00 EST Schedule Time for Your Health http://www.sparkpeople.com/secrets.asp?tip=47776_schedule_time_for_your_health When I began trying to lose weight, it was tough. Everything seemed to get in the way of my plan. I would constantly struggle with inconsistency and it would get quite frustrating. I had to figure out a way to overcome this.<br><br>I needed to make sure I had more consistency for my health as well as other things in my life.<br><br>I am a planner and organizer. I like to know what I am doing and when I am doing it. I was always the kid in school who wrote everything down. I had it in my... Fri, 19 Aug 2016 13:15:00 EST Me, Myself, & I ~ Enjoying the Journey! http://www.sparkpeople.com/secrets.asp?tip=47743_me_myself_i It can be frustrating to see how easy it can be to gain & how slow it can be in coming off. BUT!..... I find that I tend to do much, much better if I am easy on myself. <br><br>When I lost my first 20lbs, it seemed like I was just really, really hungry! I seemed to be going through some sort of phase where my body was trying to get used to being 20lbs lighter & it wanted to EAT! Lol! So I allowed myself to just fudge a little here & there...not HUGE damage, but eased up just enough to n... Thu, 18 Aug 2016 18:10:00 EST Keep Starting Over! http://www.sparkpeople.com/secrets.asp?tip=47734_keep_starting_over Forget perfection...don't set yourself up for failure. Forget phrases like "always" and "never". Instead, aim for "most days", or 80% of the time....set up a plan that is realistic and that you can carry out over a lifetime!<br><br>Avoid setting a specific weight loss as your goal - weight fluctuates for many reasons - look at the long-term and look for NSV (non-scale victories) such as inches lost, clothes that fit better, etc. <br><br>Make it about yourself, basically your health and long... Thu, 18 Aug 2016 11:22:00 EST Never Be Afraid To Start Over http://www.sparkpeople.com/secrets.asp?tip=47699_never_be_afraid_to_start_over I rarely do something perfect the first time. Yet, nothing makes me feel more like a failure than failing at weight loss. <br><br>I seem to have a lot more emotional baggage when it comes to weight loss. Somehow I find it completely unacceptable to fail at weight loss. <br><br>The interesting thing about this is, most people, rather overweight or normal weight make food choices that are not always the best. But, somehow, when these choices start to become apparent visually, or on the sca... Tue, 16 Aug 2016 18:18:00 EST Prepare for the Journey http://www.sparkpeople.com/secrets.asp?tip=47678_prepare_for_the_journey I have wanted instant results. Why could I just wake up and not be fat? Why am I still struggling with my weight after all these years? Now I am diabetic. I also have high blood pressure and high cholesterol. My back is always aching and hurting and I get winded very easily by walking a short distance. I have got to do something different.. and now. You cannot keep saying you will start tommorrow or on Monday or after your birthday or after you eat that whole pie in the fridge. Start today. Y... Mon, 15 Aug 2016 21:05:00 EST How to Break Through a Plateau http://www.sparkpeople.com/secrets.asp?tip=47670_how_to_break_through_a_plateau If you feel like you’ve been on the right track and you’re no longer seeing results test out these six tweaks: <br><br>Adjust your carb intake<br>Your body has a huge capacity to store carbohydrates. You can sock away at least 500 grams. To put that in perspective one slice of bread packs 15 grams. When you eat more carbohydrate than your body immediately needs, you store the leftovers in your carb piggy bank, known as glycogen. And, for every gram of glycogen you stockpile, you also put... Mon, 15 Aug 2016 14:26:00 EST Make All Your Goals SMART Goals http://www.sparkpeople.com/secrets.asp?tip=47645_make_all_your_goals_smart_goals "That which is measured gets done."<br>(For attribution, see http://www.matthewcornell.org/blog/2007/7/<BR>30/whats-your-feed-reading-speed.html#1 )<br><br>S = Specific (not "lose weight" but "lose 16.5 lbs.")<br><br>M = Measurable (not "some weight" but "16.5 lbs. at 1.5 lbs. per week")<br><br>A = Aspirational (not "1 lb. in a month" but "2 lbs. each week until...")<br><br>R = Realistic/Rational (not "15 lbs. this week" but "2 lbs. / week until I reach my goal weight")<br><br>T = Time-bound ... Sun, 14 Aug 2016 12:11:00 EST Consistant intentional submission http://www.sparkpeople.com/secrets.asp?tip=47593_consistant_intentional_submission When I gave up control of my food to the guidelines of my programme and to my sponsor in the past, I experienced success physically and spiritually and mentally. When I no longer came to meetings or had a sponsor, I experienced struggle and failure with controlling my food intake, resulting in a holistic setback. This experience has shown me the necessity of submission to my Higher Power and to the programme's guidelines.<br><br>When I had lost weight, I was a-symptomatic in regards to my di... Thu, 11 Aug 2016 15:12:00 EST Just so I do not feel guilty. http://www.sparkpeople.com/secrets.asp?tip=47556_just_so_i_do_not_feel_guilty So in the grand scheme of things, most of us feel guilt when we do something we are not supposed to do. We are taught to feel bad from a very early age. <br><br>I feel guilty when I eat something that is not on my meal plan. The more I try to ignore the guilt, the more likely I am to have another not planned for food. <br><br>For years I tried not tracking the foods that were not on the plan, and just wishing away the guilt. <br><br>I have learned that this does not work. So, I track ... Tue, 9 Aug 2016 14:45:00 EST Surround Yourself with Positive People and Positive Attitude http://www.sparkpeople.com/secrets.asp?tip=47542_surround_yourself_with_positive_people_and_positive_attitude Sometimes life experiences knock you off your feet and you become so overwhelmed that you go back to old habits or get off track. This is what I've learned to do when life experiences knock me down. This last time, with my dad's long illness and passing, I found myself overwhelmed because I had to take charge of arrangements, raising money for expenses and helping my mother make the necessary legal changes so she could continue with her life without complication since my dad would not be the... Mon, 8 Aug 2016 21:57:00 EST Why can't I catch a Break.. http://www.sparkpeople.com/secrets.asp?tip=47531_why_cant_i_catch_a_break While we are having a pity party and shaking your heads.. We all have a lot going on.. Maybe you lost your job.. Maybe you have put the weight on that you took off.. Maybe you went out to walk and you stepped in Dogie Do or the bird of Paradise flew over and it let go and now you need to go and change your shirt... Yes this has happened and a friend of mine said that means your going to have good luck... I didn't feel that way at the moment... You want to scream Why Me...? Well somewhere some... Mon, 8 Aug 2016 12:26:00 EST Don't beat up on yourself every time you make a mistake http://www.sparkpeople.com/secrets.asp?tip=47491_dont_beat_up_on_yourself_every_time_you_make_a_mistake Making mistakes is part of the human condition. Everyone makes mistakes. If we didn't we would have been Angels.<br><br>I used to allow my mistakes and slip ups to defeat me and then would go off track completely. One act would label all of my being to my very essence as undisciplined, weak, less than. <br><br>I now know that urges and cravings have nothing to do with discipline and much more to do with our animal hormones and our sleep or nutritional status. <br><br>We don't expect our grea... Fri, 5 Aug 2016 16:00:00 EST Never give up http://www.sparkpeople.com/secrets.asp?tip=47475_never_give_up In the last year I have fallen off the edge of the Sparkworld because very bad things have happened in my life. But not life and death bad, but bad enough. I gained back about 50 of the 100 pounds I lost. My wife, who got the worse end of the bad thing, is staying positive. While I am stress eating and not getting out to exercise. <br><br>A woman recently came into the store where I work to buy a computer. While we were waiting for her order to come out, we talked. She was a nutritionist. She... Thu, 4 Aug 2016 13:49:00 EST Cut out soda and high calorie drinks http://www.sparkpeople.com/secrets.asp?tip=47346_cut_out_soda_and_high_calorie_drinks About 3 years ago I was in one of the 5% challenges. And the first thing I did was to give up soda and high calorie drinks. Then starting eating my veggies just once a day to start increasing my veggies intake to the daily required amount. And walk every other day on my treadmill. I did a Spring, Summer and Fall challenge with the Determined Daisies. Such a positive group and very encouraging too. In about 16 weeks I had lost about 44 pounds and my waist was able to go down 2 pant sizes. And ... Fri, 29 Jul 2016 10:00:00 EST Get back on Track and Moving.. http://www.sparkpeople.com/secrets.asp?tip=47226_get_back_on_track_and_moving All of a sudden I was a single Parent that I knew I had no skills I needed to go back to College and had three active girls in School and worked a part time job went to College daytime and a part time job that paid almost nothing.. One good thing I didn't sit in a chair.. but many do... I did my Homework with my kids so I could help them and work on mine at the same time.. So lets see if I can tell you how to get moving and loose weight on hard times.. You are ready I know to de-stress when y... Fri, 22 Jul 2016 21:47:00 EST Starting again AGAIN http://www.sparkpeople.com/secrets.asp?tip=47218_starting_again_again In my entire journey here on Sparks, I've only had to start over (36 lb gain after a 136 lb loss).<br>I allowed life to get in the way, or maybe I should say I allowed death to get in the way with the deaths of my parents, 15 months apart.<br>I believe starting again after a gain is harder then just starting out in the very beginning because you have that nagging voice saying, "You could be so much farther ahead in your journey if you didn't gain such & such amount of weight!"<br>Well, all I ... Fri, 22 Jul 2016 14:44:00 EST Over Coming Sugar Cravings! http://www.sparkpeople.com/secrets.asp?tip=47146_just_a_little_something_sweet_will_do As many of us on diets know, sweets are some of the hardest things to resist and the craving for sweets can sometime become unbearable! Many of us believe that in order to overcome sweet cravings, we have go cold-turkey on sweets. I have tried to lose weight many times and have failed. I believed that by cutting all sugar out of my diet, I could overcome my love for sweets and lose weight. I thought that by doing this, my want for sugar and the cravings would vanish into thin air. <br> Unfor... Mon, 18 Jul 2016 22:18:00 EST Write it down http://www.sparkpeople.com/secrets.asp?tip=47138_write_it_down I found that one way to be successful is to write everything down. That means everything: food, drinks (yes water too), exercise, feelings. <em>216</em> <br><br>It feels good to get it down and out of your head. I had a hard time with this at first, but after getting off track so many times and not realizing what I did accomplish or didn't during the day helps me out. It will surprise you when you go back and check it out. I write my weight down on Monday mornings and dedicate that page fo... Mon, 18 Jul 2016 14:43:00 EST Drink diet green tea to get on track http://www.sparkpeople.com/secrets.asp?tip=47067_drink_diet_green_tea_to_get_on_track Lipton Diet Green Tea, Citrus or Mixed Berry, or my own green iced tea with stevia, lemon slices, lime slices.<br><br> I use this on trips (the bottled Liptons) to keep on track. I will often make my own at home because I do try to avoid too many artificial sweeteners like aspartame.<br><br> It doesn't work for me to use daily, so I will drink 2 glasses a day for a week and then quit for a few weeks. <img src="http://photosaws.sparkpeople.com/guid/e4c84b88-d8d7-4bcd-9635-9e3a9fd0d3ab.gif"><br... Thu, 14 Jul 2016 20:52:00 EST Occupy your hands to curb evening snacking. http://www.sparkpeople.com/secrets.asp?tip=47063_occupy_your_hands_to_curb_evening_snacking I have found that there is a relationship to mindless snacking while relaxing watching TV in the evenings and idle hands. When I knit, crochet or hand sew I don't keep getting up and down to the pantry looking for something to eat. The fact that I don't want to dirty the item I am working on means I am less likely to get food. My hands are occupied, my mind is concentrating on both the TV and my project, so snacking seems far less important.<br><br>I have organised a basket to contain my pro... Thu, 14 Jul 2016 16:32:00 EST On Track after Gastric Bypass Surgery http://www.sparkpeople.com/secrets.asp?tip=47032_on_track_after_gastric_bypass_surgery Angie has spent much of her life on a roller coaster of weight loss and weight regain. She went through stages where she would starve herself and times when she gained weight quickly. She tried 357’s in high school (caffeine pills with 357 grams of caffeine) only to cause thyroid and pituitary gland issues.<br><br>In 2001 Angie had gastric bypass surgery. She lost over 200 lbs from her heaviest weight, 500 lbs. But it didn’t stick. In Angie’s case, her bariatric surgeon (who had his license r... Wed, 13 Jul 2016 07:01:00 EST Baby Steps Count! http://www.sparkpeople.com/secrets.asp?tip=46990_baby_steps_count Don't beat yourself up! Take those baby steps that worked in the past<br><br>Since you have had past success in any area, you know you can do it again.One step a day gets you one step closer to your goals than you were yesterday.<br><br>It is easy to get overwhelmed when you reach for that final goal. And it is counterproductive to dwell on getting derailed. <br><br>One thing find helpful is to make a daily goal list of 1-3 baby steps the night before that I can take the next day. I write it... Mon, 11 Jul 2016 12:45:00 EST Pineapple stops the feeling of bloat & MINDFUL eating http://www.sparkpeople.com/secrets.asp?tip=46979_pineapple_and_being_mindful When I over eat at the holiday meals, picnics,birthdays,& reunions. I am always stuck with that awful bloating I call it the turkey dinner day meal! I read if you eat pineapple that feeling of bloat goes away. i thought yep right noway!! Well the 2 back to back picnics did it last weekend. I bought a fresh pineapple, cut it up & ate 1 & 1/2 cups of pineapple within 45 minutes all my bloating went away. So to me this stops me in my tracks that the pineapple is a reminder of that disgusting ov... Mon, 11 Jul 2016 00:55:00 EST Re-birth of myself http://www.sparkpeople.com/secrets.asp?tip=46974_rebirth_of_myself I have been through a lot through the years. I have always been big and picked on for it. I never really had any health issues. I have been abused many times physically and emotionally through the years. In 2002 I was told I have osteoarthritis after injuring my back. In 2009 I was diagnosed with a pituitary tumor and put on even more weight, I knew something was wrong because I had been the same weight for years. In 2013 I was told I have cushings. That's when I decided I needed to get my li... Sun, 10 Jul 2016 21:52:00 EST Positive self talk! http://www.sparkpeople.com/secrets.asp?tip=46955_positive_self_talk These are the positive things I have done for the past week that have helped me get back on track after being away from SP for the past 2 months.<br><br>I set a goal of how much I will walk each day and kept it. Don't talk yourself out of walking each day. Consistency is key. I Use my tracking device to stay on track. I never thought a tracking device could motivate me but I found out that it does! It really works!<br><br>I Celebrate the success and don't beat myself up on the days whe... Sat, 9 Jul 2016 21:51:00 EST SparkPeople App Tips and Tricks http://www.sparkpeople.com/secrets.asp?tip=46911_sparkpeople_app_tips_and_tricks Maximize all the benefits the apps has to offer! Be sure get the most SPARK POINTS possible by logging your food, read articles, post a BLOG, update you’re STATUS, and weigh in after you've been on the program four days! :) Update your BLOG and comment on other folks BLOG posts! Update your STATUS, READ ARTICLES, watch VIDEOs, love yourself enough to exercise, log all your work, jump roping is the best exercise ever!!! We can do it! So thankful and grateful for this incredible program and so... Fri, 8 Jul 2016 00:12:00 EST Organization in moving forward http://www.sparkpeople.com/secrets.asp?tip=46893_organization_in_moving_forward When you are organized, and have everything prepared, it makes your decisions easy each day. <br> Just reach in and get what you need without making the wrong decision.<br> <em>4</em> <br>Over thinking isn't good!<br><br>I try to start each day with prayer, a good attitude and excitement.<br>Never kick yourself when you have a bad day, but we know that isn't easy not to do.<br> I think that comes from fear it will be harder to tote the line. <em>104</em> <br>especially when I get sick, a... Thu, 7 Jul 2016 09:50:00 EST coming back from beyond http://www.sparkpeople.com/secrets.asp?tip=46800_coming_back_from_beyond After the death of my Mother I was pretty down in my spirit for sure. I asked God for some encouragement and opened my Bible to John, chapter 14 and the following encouragement. Do not let not your hearts be troubled. Trust in God; trust also in me. In Father's house are many rooms; if were not so, I w have to you. I am going there to prepare a place for you. A if I go and prepare a pl for you, I will come back and take you to be with me that you also may be where I am. You k the way... Sat, 2 Jul 2016 15:48:00 EST Don't Give Up http://www.sparkpeople.com/secrets.asp?tip=46768_dont_give_up Just because you went off the plan for a meal or even a day doesn't mean you've blown it. Analyze what led to you getting off (tired, stress, just need a break) and tell yourself that you have had your break and get back to the program<br><br>Sometimes you just need to take an easy day. If that's how you are feeling, give yourself permission to help you feeling better. We all have days where we just don't feel up to "following the rules". It can help you to feel ready to attack the program... Thu, 30 Jun 2016 21:44:00 EST Lost Your Way, Not Your Weight? 5 Tips to Get Back on Track! http://www.sparkpeople.com/secrets.asp?tip=46767_lost_your_way_not_your_weight_5_tips_to_get_back_on_track Nobody’s perfect. And to be honest, it’s true that we all have days where we fall off the wagon or just feel like giving up. Some days we eat more fat than we should, indulge in an ice cream sundae with our friends kids or even worse, have a lack of motivation and skip our workouts. It's okay, we know that long-term weight loss success means that these things are going to happen, and people are all complex individuals with different needs and challenges. We also know that for each person, die... Thu, 30 Jun 2016 20:55:00 EST Fitness Motivation to Stay Healthy http://www.sparkpeople.com/secrets.asp?tip=46756_fitness_motivation_to_stay_healthy We all stray from out fitness routines from time to time. If you’re looking for some fitness motivation, let me help you get into a fit-for-life frame of mind with my positive approach to living a healthy active lifestyle!<br><br>I know that many people are motivated when they a have a big event or vacation coming up, but I also know that many people lose that initial boost of what I call event based motivation very quickly. Some people will admit to abandoning their healthy eating and exerci... Thu, 30 Jun 2016 06:18:00 EST Taking the first step, again. http://www.sparkpeople.com/secrets.asp?tip=46642_taking_the_first_step_again Once again I have gone way over on my calories. It happens so often now I just don't think it's worth it to keep trying. I should just give up and go back to all my old bad habits. It's to hard to think about everything I eat.<br><br>That was my old mentality. Which would be followed by days, weeks or even months of over eating and under moving.<br><br>I would then have to, eventually, decide to get on track again. But where do I start.<br><br>You start at the beginning. Or where you left off... Wed, 22 Jun 2016 12:49:00 EST Watch those Carbs! http://www.sparkpeople.com/secrets.asp?tip=46612_watch_those_carbs When I have been seriously back-sliding, I need a major kick-start to get back on track. For me the major game changer is cutting carbs, especially sugar, syrups, grains (breads & baked goods), potatoes, rice. I have no problem polishing off an entire 9x13 pan of any sweet treat. And my favorite breakfast is anything with syrup. So, the first to go is baking. Great! This makes more time for reading, walking, biking, swimming, gardening, knitting, etc. <br><br>Next, I have to focus on keeping ... Mon, 20 Jun 2016 15:14:00 EST Getting Back on Track After Vacation http://www.sparkpeople.com/secrets.asp?tip=46543_getting_back_on_track_after_vacation #1 Assess the damage<br><br>That’s right…get. on. the. scale. It may be painful to see that you have gained a few pounds, but you need to know what you are dealing with. On the other hand, you might find that you didn’t do as much damage as you think. You probably will not see a dramatic weight gain after only one week. Either way, you need to be realistic about what your body needs to do now. So just weigh yourself and get it over with, and then don’t get on that scale for another week until... Thu, 16 Jun 2016 06:33:00 EST Shedding Pounds for Summer http://www.sparkpeople.com/secrets.asp?tip=46490_shedding_pounds_for_summer Let’s face it. Even the most determined dieter can fall off the proverbial wagon. In fact, many people seeking to lose weight report having tried multiple times and failed before finding the right diet approach or fitness program for the long term. So if you’ve found that instead of shedding more pounds your weight has been steadily creeping up again, here are a few tips to help you get back on track toward your weight goal.<br><br>Assess the damage<br><br>Do you have “scale-its”? You know, t... Sun, 12 Jun 2016 19:38:00 EST Too Busy to get back to working out..? http://www.sparkpeople.com/secrets.asp?tip=46460_too_busy_to_get_back_to_working_out The biggest challenge for most people is finding balance in their lives... Get back to working out after a Injury or Having a New Baby.. Things seem to get in the way... So now I am going to say you can make up as many excuses as you want but here is a few things of how to get back on track and get back to a new more healthy you... Sometimes we can easily get lost in all my daily tasks the list you have made on the table.. the list of the must things to do.. Now you have to know you are in ne... Fri, 10 Jun 2016 11:45:00 EST I Can Do This! http://www.sparkpeople.com/secrets.asp?tip=46406_i_can_do_this Medical Issues was blocking me from continuing to lose weight. No more excuses. I will succeed. My Secret: Is to do what I chose to do, and then it is my decision alone. I will do it, one day at a time. One Meal at a Time. One Choice at a time. <br><br>At the age of 71, I have decided to eliminate the pills I can eliminate safely, w help of doctor/nurse and family,and friends, <br><br>Coming back to Sparks, after a break from it, due to a serious fall and needing to have a total shou... Tue, 7 Jun 2016 13:37:00 EST Just Do It http://www.sparkpeople.com/secrets.asp?tip=46399_just_do_it Getting off track from an exercise program happens to all of us at one time or another. The important thing is to get back on track, to start moving again. Even when you don't feel like it, or aren't motivated.. just do it. Just promise yourself to exercise for 5 minutes, or 10 minutes. After those few minutes, it's almost guaranteed that you will feel better and will feel like completing more of the workout that you set out to do.<br>Whenever I get off track and I am trying to get back in... Tue, 7 Jun 2016 09:37:00 EST Getting back on track http://www.sparkpeople.com/secrets.asp?tip=46261_getting_back_on_track I kind of feel like I am an expert in this area. I have gone off track and got back on again more times than I care to remember, but that doesn’t make me a failure, that makes me human. If you feel like this too, then congrats! You are also human. Falling down does not define us, it is the getting back up again that does. But it isn’t always that easy, so I thought I would share with you all how I get myself back on track.<br><br>I am sure we can all relate to having an off week or month or s... Mon, 30 May 2016 19:49:00 EST What... Yes you can.. http://www.sparkpeople.com/secrets.asp?tip=46211_what_yes_you_can Your favorite pair of jeans won't zip up.. the idea of gardening is exhausting.. a walk around the block is enough to send you to bed.... Worse, you learn you have find your weight is crushing your knees... I can say yes to all of these.. Finding out that because of weight and a bone disease was going to put me at a desk.. Well had to figure out a way to get back at least some of my health and then found Sparks... I knew I the day I realize the pounds are piling on.. and I don't look good no... Sat, 28 May 2016 01:11:00 EST What to do After You Overeat http://www.sparkpeople.com/secrets.asp?tip=46151_diet_911_after_you_overeat What to do after you've blown your calorie budget.<br><br>Let’s face it: Everyone blows his or her calorie budget every now and then.<br><br>But you can forget that old saying, “a moment on the lips, forever on the hips." You can get your eating back on track. Here's how.<br><br>First, Relax<br>You need some perspective.<br><br>You need to eat 3,500 calories to gain one pound of body fat. One unplanned treat -- a slice of cake, some fries, or even a rich meal -- probably won't make a major di... Tue, 24 May 2016 20:37:00 EST My secrets to a healthier me http://www.sparkpeople.com/secrets.asp?tip=46131_my_secrets_to_a_healthier_me is measuring my food with the portion control bowls and drinking 8 ounces of water before each meal. it helps with weight loss and makes me even more accountable. I also use my fit bit as well as it also tells me the calories that I have burned at different times during the day. I also have friends at work who also inspires me as we talk things through about what each other may bring for lunch. I also use lemon in my water as I find that it also helps me lose weight and it also helps me feel ... Mon, 23 May 2016 20:35:00 EST Get up and get some activity... http://www.sparkpeople.com/secrets.asp?tip=46050_get_up_and_get_some_activity We all slip and fall on our face as we all get on with loosing weight.. There is a lot of things can be blamed but really the blame is ourselves...Making small changes in your daily life is all it takes to get back on the road to health and fitness... I have taken my Journal and wrote a few things to get back to loosing weight and on track once again...You don’t need to log hours at the gym to sneak some extra exercise into your day. In fact, there are many ways you can burn calories just by ... Thu, 19 May 2016 16:03:00 EST Accountability Counts for Success http://www.sparkpeople.com/secrets.asp?tip=46041_accountability_counts_for_success After my boyfriend unexpected died of natural causes 3 days before Christmas 2015, and dealing with surreal events of his death and funeral with estranged family, I was off course with diet & exercise.<br><br>Complicated by having an injured knee for 3 years, walking with a cane and using public and Paratransit transportation, I knew I had some challenges ahead to get back on course. <br><br>First thing, I spoke with my doctor and discussed limitations and opportunities. She plugged me into w... Thu, 19 May 2016 06:38:00 EST Fitness on Track http://www.sparkpeople.com/secrets.asp?tip=46019_fitness_on_track We’ve all been there…<br><br>You follow your diet religiously for a week and then break it with a weekend binge. You commit to working out more, hit the gym for two days, and then struggle to get off the couch after a long day of work. You set a vision for your career and get excited by the possibilities, only to get dragged down in everyday responsibilities and not return to your dream until months later.<br><br>I’ve been there too, but as time rolls on I’m beginning to realize something imp... Wed, 18 May 2016 07:28:00 EST First steps to losing. http://www.sparkpeople.com/secrets.asp?tip=45992_first_steps_to_losing Today I start my journey. I am super excited and nervous I have a great support team and I will do it this time.What does this me to me? That I will lose the weight that I need to. I will stay motivated. I will not lose site of what is going on. <br><br>I know this is to make me a better person. I know my partner will help me through this hard time.<br><br>But I also know I can't just depend on other people to help me.. I have to help my self. <br><br>One of my biggest challenges will be with... Mon, 16 May 2016 17:47:00 EST We Have Seen the Enemy http://www.sparkpeople.com/secrets.asp?tip=45822_we_have_seen_the_enemy <em>100</em> <em>100</em> <em>100</em> <em>100</em> <em>100</em> <em>100</em> <br>"We are supposed to forgive everyone; everyone includes ourselves."<br>~Denis Waitley<br> <em>100</em> <em>100</em> <em>100</em> <em>100</em> <em>100</em> <em>100</em> <br><br>In the 1960's a cartoonist named Walt Kelly penned a comic strip called Pogo. At one point the protagonist was all girded up for battle and announced "We have seen the enemy and he is us!"<br><br>How many ... Sat, 7 May 2016 08:41:00 EST 5 Tips to Get Back on Track! http://www.sparkpeople.com/secrets.asp?tip=45816_5_tips_to_get_back_on_track Nobody’s perfect. And to be honest, it’s true that we all have days where we fall off the wagon or just feel like giving up. Some days we eat more fat than we should, indulge in an ice cream sundae with our friends kids or even worse, have a lack of motivation and skip our workouts. It’s ok! <br><br>Be kind to yourself. Acknowledging your shortcomings can be a good thing. It can be really easy to beat yourself up when you have a bump in the road, cheat on your diet or don’t get to the gym fo... Fri, 6 May 2016 20:21:00 EST ON FIRE NOW http://www.sparkpeople.com/secrets.asp?tip=45719_on_fire_now I have been dealing with weight issues since I was about five or six years old. I have done lots of diets, exercise, and even a medical fast. I have had many levels of success and failure over the years. However, now I believe that I have a grasp on what I need to do to be successful. I have a compulsive eating disorder. I have to remain very structured in what I do every day. I am not somebody who can just come into work when there are doughnuts, have one and be fine about it. I have to be v... Sun, 1 May 2016 00:31:00 EST Getting Back With Your Routine http://www.sparkpeople.com/secrets.asp?tip=45669_getting_back_with_your_routine We’ve all been there…<br><br>You follow your diet religiously for a week and then break it with a weekend binge. You commit to working out more, hit the gym for two days, and then struggle to get off the couch after a long day of work. You set a vision for your career and get excited by the possibilities, only to get dragged down in everyday responsibilities and not return to your dream until months later.<br><br>I’ve been there too, but as time rolls on I’m beginning to realize something imp... Thu, 28 Apr 2016 06:57:00 EST No Excuses Anymore http://www.sparkpeople.com/secrets.asp?tip=45625_no_excuses_anymore I am the worst person in the world to get distracted by other things. I can start anything and get sidetracked onto something else that gets my attention. Is that just me? I don't think so. It might be that we are all generally not focused enough, including you too. <br>I have a load of excuses why I don't want to do exercises. I also get an appetite for something I don't need to be eating. We all have cravings for sweets or fried foods once in a while, right? Hey, I know I'm not alone in... Mon, 25 Apr 2016 14:49:00 EST After a binge, how to start back over http://www.sparkpeople.com/secrets.asp?tip=45562_after_a_binge_how_to_start_back_over Take a deep breath.<br><br>You need some perspective.<br><br>You need to eat 3,500 calories to gain one pound of body fat. One unplanned treat -- a slice of cake, some fries, or even a rich meal -- probably won't make a major difference on the scale.<br><br>“We call these ‘taking timeouts,’ and we all take them,” says San Antonio nutrition consultant Rebecca Reeves, RD. “No one is perfect in their eating habits. What we have to learn is that we are giving ourselves permission to do this, and ... Fri, 22 Apr 2016 06:14:00 EST Chugga a chugga choo choo! http://www.sparkpeople.com/secrets.asp?tip=45541_chugga_a_chugga_choo_choo Chugga a chugga choo choo is my phrase some days as I remain on track! Some other days, my motto seems to be Chugga Chugga Chew, Chew as all I seem to do is to chew, chew, chew anything that is not nailed down. That actually has been me for a few months now. I still exercise each and every day (I am afraid the first time, I miss working out........except for illness........I won 't start back up again. So I won't let myself miss a day! Although sometimes I only walk for ten minutes! ) bu... Wed, 20 Apr 2016 21:20:00 EST I NEED TO KEEP GOING STRONG http://www.sparkpeople.com/secrets.asp?tip=45492_i_need_to_keep_going_strong I have been dealing with weight issues since I was about five or six years old. I have done lots of diets, exercise, and even a medical fast. I have had many levels of success and failure over the years. However, now I believe that I have a grasp on what I need to do to be successful. I have a compulsive eating disorder. I have to remain very structured in what I do every day. I am not somebody who can just come into work when there are doughnuts, have one and be fine about it. I have to be v... Mon, 18 Apr 2016 09:26:00 EST After the Cruise http://www.sparkpeople.com/secrets.asp?tip=45456_after_the_cruise <em>36</em> <em>36</em> <em>36</em> <em>36</em> <em>36</em> <em>36</em> <em>36</em> <br>"There are two primary choices in life; to accept conditions as they exist, or to accept the responsibility for changing them."<br>~ Denis Waitley<br><br>After the cruise is great time to face the two changes. The cruise was fantastic, but! I have been on nearly thirty cruises and on a scale of one to ten the worst one was about a twelve! The problem with going on a cruise is the foo... Sat, 16 Apr 2016 09:43:00 EST Three days down and I am trying ... http://www.sparkpeople.com/secrets.asp?tip=45445_three_days_down_and_i_am_trying_ I was off the computer for three days and then trying to get back on track today.. I felt so bad not even hardly enough energy today to build up steam but got up and got things done .. even multitasking to get caught up.. and I am not great at two things at once.. many of us have felt this way before: Ugh! I blew my diet. Now what? You want and need to all band together cause some people don't quite get what were going through... Some say Oh don't worry it is only three days but the fact is.... Fri, 15 Apr 2016 12:44:00 EST It's not really a secret at all http://www.sparkpeople.com/secrets.asp?tip=45435_its_not_really_a_secret_at_all For the past year I have been debating on changing my eating lifestyle to the Vegan way of eating. I was so nervous to take the steps to go forward with it because there were so many folk who spoke ill against Vegan eating, I would often hear about how they are malnourished and how it would not be healthy for me because I run and workout a lot. I spoke to a nutritionist and explained to her what my goals were and she discouraged me for going Vegan/Vegetarian because I would be lacking B12, ... Fri, 15 Apr 2016 06:58:00 EST Green Smoothie Cleanse http://www.sparkpeople.com/secrets.asp?tip=45409_green_smoothie_cleanse I found out that if you do a cleanse it is a good place to start a lifestyle change. I found this true when I was having digestive issues, so with the advice from a friend I did the 10-day green smoothie cleanse. The first four days of the cleanse were the toughest, but once you get into the routine its actually very doable. The first benefit that I noticed was that I had a lot more energy during the day and that I was sleeping much better during the night. I am a diabetic and I noticed that ... Thu, 14 Apr 2016 07:41:00 EST I AM GOING GANGBUSTERS http://www.sparkpeople.com/secrets.asp?tip=45305_i_am_going_gangbusters I have been dealing with weight issues since I was about five or six years old. I have done lots of diets, exercise, and even a medical fast. I have had many levels of success and failure over the years. However, now I believe that I have a grasp on what I need to do to be successful. I have a compulsive eating disorder. I have to remain very structured in what I do every day. I am not somebody who can just come into work when there are doughnuts, have one and be fine about it. I have to be v... Thu, 7 Apr 2016 17:37:00 EST Get the Train on Track Again http://www.sparkpeople.com/secrets.asp?tip=45176_get_the_train_on_track_again I read blogs a lot of blogs and some give up before they get started.... When you set your mind to do this go for it.. do not give up because the scale says one thing and you know you have worked yourself all week...Losing weight is a gradual process. If you fall off your plan one night, forgive yourself and get back on track the next day. Learn about your situation and emotional triggers that might be pushing you toward unhealthy choices... I kept a journal and when I even thought of headin... Wed, 30 Mar 2016 12:35:00 EST Get on Track and get to going.. http://www.sparkpeople.com/secrets.asp?tip=45080_get_on_track_and_get_to_going Off track and need to get back on the weight loss path is easy but falling off can be easy..With the weekend, holidays, and maybe a few extra pounds now behind you .... it's easy to lose your resolve, motivation, and determination - the same disciplines needed to reach and maintain your goals.... but you have to have the determination and one of the biggest reasons people drop their exercise routine is because of failing to plan and prepare for the long-haul. After a few over-zealous weeks e... Thu, 24 Mar 2016 12:35:00 EST Coming back to SparkPeople http://www.sparkpeople.com/secrets.asp?tip=45056_coming_back_to_sparkpeople I became a member in 2010 and did fabulous on this site plus made so many new friends and learned so many new habits.<br><br>Then a few years ago I just quit coming to this site and the weight has crept back and then some.<br><br>So my secret is something I had known all along...this site really really works and it was not smart to quit!<br><br>I am so glad to be back and have renewed inspiration and the best part is with everyone's help I can lose weight and get healthy. I know I can because... Tue, 22 Mar 2016 21:30:00 EST Mindset about food http://www.sparkpeople.com/secrets.asp?tip=44976_mindset_about_food One of the things I find myself wonder a lot is: is it the food that I am craving, or the experience?<br>For example: a lot of my 'bad eating habits' come to light on my weekend. I tend to use eating as an excuse to get out of the house (it's better than cleaning!). I often have to ask myself, am I excited about this Starbucks drink? Or is it the fact that I get to get out of the house and walk downtown? Am I craving this weekly breakfast date? Or is it the company of my best friend that I'm ... Fri, 18 Mar 2016 07:37:00 EST Staying on Track http://www.sparkpeople.com/secrets.asp?tip=44954_staying_on_track If I am having trouble getting back on track I find it helps me to track what I am planning to eat ahead of time. That way I am more careful about portion size and can estimate the calories more accurately. I also learned never to eat snacks directly from the bag. When I buy them I count out servings and put them in small zip bags so I am aware of just how many I am eating. Having a bowl of fresh fruit always available is also a big help for me as well as lots of fresh vegetables. I have ... Wed, 16 Mar 2016 22:36:00 EST One thing at a time. http://www.sparkpeople.com/secrets.asp?tip=44941_one_thing_at_a_time Trying to push everything on yourself at one time can result in you giving up too quickly. You may be motivated as all get out the first day(s) but then fizzle out when it starts getting too hard. To get myself on track I came up with plan.<br><br>The first thing was to start on the amount of food I was consuming. Which was a lot. Way more than I needed to be eating while at a desk job. I loved to snack too much.<br><br>Once I got that down I went on to eating the right kinds of foods and dri... Wed, 16 Mar 2016 12:43:00 EST NEED TO GET BACK TO THIS AFTER CRUISE http://www.sparkpeople.com/secrets.asp?tip=44934_need_to_get_back_to_this_after_cruise I have been dealing with weight issues since I was about five or six years old. I have done lots of diets, exercise, and even a medical fast. I have had many levels of success and failure over the years. However, now I believe that I have a grasp on what I need to do to be successful. I have a compulsive eating disorder. I have to remain very structured in what I do every day. I am not somebody who can just come into work when there are doughnuts, have one and be fine about it. I have to be v... Wed, 16 Mar 2016 08:40:00 EST Balance is EVERYTHING http://www.sparkpeople.com/secrets.asp?tip=44905_balance_is_everything I've quickly learned that maintaining balance is so important to losing weight and living a healthy, happy life. <br><br>When you read all of the success stories you see that the people who have succeeded have started slowly, adding on one thing at a time to work on. <br><br>To me this means balancing your daily life by doing the following:<br><br>-Balancing the food you eat in terms of a balanced nutritional meal. Eating a well balanced nutritional meal will keep you feeling fuller longer an... Mon, 14 Mar 2016 13:11:00 EST Restart. Restart. RESTART! http://www.sparkpeople.com/secrets.asp?tip=44900_restart_restart_restart "You've already done the hardest part; you RESTARTED!"<br><br>This is on my goal board at SparkPeople. This is true for me, and it helps me each time I reread it. <br><br>It is so hard to learn from slip-ups and backslides. We must analyze what made us quit, or lose momentum, then decide to do something about it by leaving our comfort zone. Each and every reboot is a chance to grow and finally succeed!<br><br>Questions I've had to ask myself over the 3 years of my SparkJourney:<br>"Why di... Mon, 14 Mar 2016 08:39:00 EST Habit Forming is a Journey, Too http://www.sparkpeople.com/secrets.asp?tip=44858_habit_forming_is_a_journey_too I've been getting back on track for the past couple of months. After caring for my mom in her home the last six months of her life it was such a relief to be in my own home again. I was exhausted in every way. I couldn't think. I couldn't exercise. I even struggled in my prayer life. But, I knew I was not alone anymore. I'd felt so alone with my mom sinking deeper and deeper in her Alzheimer's. When she didn't know me it was devastating and stole a little more of me in the process. G... Fri, 11 Mar 2016 17:08:00 EST Track your way to success http://www.sparkpeople.com/secrets.asp?tip=44838_track_your_way_to_success I find that even if I go over my goal, I do better when I track, as it makes me more mindful of what I put into my mouth. It is so easy to just mindlessly eat, and not think about it. It is, as if it doesn't count when you don't keep a record, but then, that kind of thinking is what got me where I am. Plus I like to see my numbers line up with all my nutrition. I find that I think about everything I eat and how it will affect my daily goals. I also seem more motivated to exercise. I like see... Thu, 10 Mar 2016 16:15:00 EST Get Back on the Path of Health http://www.sparkpeople.com/secrets.asp?tip=44831_get_back_on_the_path_of_health There are Millions of American adults... or eight out of ten men and women aged 18 and older – are weight conscious.. And for good reason. It is estimated that two-thirds of American adults are overweight or obese.I had read this while I was at the Doctors office so if you know this and you are thinking yes to any of this, you’re not alone. And you’ve probably been unsuccessful at long-term weight control. Unfortunately, many people who try to lose weight don’t understand that successful we... Thu, 10 Mar 2016 10:56:00 EST DOWN FOUR POUNDS THIS WEEK http://www.sparkpeople.com/secrets.asp?tip=44725_down_four_pounds_this_week I have been dealing with weight issues since I was about five or six years old. I have done lots of diets, exercise, and even a medical fast. I have had many levels of success and failure over the years. However, now I believe that I have a grasp on what I need to do to be successful. I have a compulsive eating disorder. I have to remain very structured in what I do every day. I am not somebody who can just come into work when there are doughnuts, have one and be fine about it. I have to be v... Fri, 4 Mar 2016 11:10:00 EST Failure vs Determination http://www.sparkpeople.com/secrets.asp?tip=44616_failure_vs_determination <em>104</em> <em>104</em> <em>104</em> <em>104</em> <em>104</em> <em>104</em> <em>104</em> <br>Failure will never overtake me if my determination to succeed is strong enough.<br>~ Og Mandino<br><br>Yesterday I shared my Thursday adventure which combined excess calories, super excess amounts of sodium coupled with a paucity of exercise and a scale that jumped 4.6 pounds overnight! <br><br>I did not over-react because my Spark People experience made me knowledgeable about wh... Sat, 27 Feb 2016 10:15:00 EST WHAT IS STANDING IN YOUR WAY? http://www.sparkpeople.com/secrets.asp?tip=44602_what_is_standing_in_your_way There are a lot of things that get in the way of a dream. The moment you realize the forces keeping you from reaching your objective are within you. We run into others already on our path. But for now we need to look to self and see if maybe one of the reasons below as I have found are hindering you.<br><br>If you eat well most of the time and have a pretty regular gym schedule, there's no doubt that it can be frustrating when you don't see the weight loss result in the way you hope as it ... Fri, 26 Feb 2016 12:54:00 EST OH! What a Day http://www.sparkpeople.com/secrets.asp?tip=44600_oh_what_a_day <em>58</em> <em>185</em> <em>58</em> <em>185</em> <em>58</em> <em>185</em> <em>58</em> <em>185</em> <em>58</em> <em>185</em> <em>58</em> <em>185</em> <em>58</em> <em>185</em> <br>It is paradoxical that many educators and parents still differentiate between a time for learning and a time for play without seeing the vital connection between them.<br>Leo Buscaglia<br><br>Yesterday was a day for learning both professionally and Spark-wise. I had to attend... Fri, 26 Feb 2016 09:48:00 EST STRUGGLING AFTER HOLIDAYS http://www.sparkpeople.com/secrets.asp?tip=44487_struggling_after_holidays I have been dealing with weight issues since I was about five or six years old. I have done lots of diets, exercise, and even a medical fast. I have had many levels of success and failure over the years. However, now I believe that I have a grasp on what I need to do to be successful. I have a compulsive eating disorder. I have to remain very structured in what I do every day. I am not somebody who can just come into work when there are doughnuts, have one and be fine about it. I have to be v... Fri, 19 Feb 2016 14:25:00 EST Making Wise Decisions http://www.sparkpeople.com/secrets.asp?tip=44458_making_wise_decisions <img src="http://photosaws.sparkpeople.com/guid/07eaf071-fe50-41c9-a472-63ec4cfc52f8.jpg"><br><br>It's not too late!!! Trust me!!<br><br>It is so easy to give in when temptations and laziness rear their ugly heads. If we keep our minds sharp by reading Sparkpeople articles and watching helpful videos each day, we are gaining knowledge or reinforcing the knowledge that we already have. It is like programming our minds to make the right decisions. We need to do everything in our power to he... Wed, 17 Feb 2016 18:01:00 EST A shake is with fruit and rice protein. (some fiber too) http://www.sparkpeople.com/secrets.asp?tip=44448_a_shake_is_with_fruit_and_rice_protein_some_fiber_too I like to snack at night and sometimes it can go on. Now I will have a snack smoothie. I put some rice protein and a couple pieces of small fruit and sometimes a little fiber from metamucil. I add ice and it tasted great. I try to wait a half hour and not eat anything else. It usually works. Then try to do some walking not to much. This helps me not to overindulge. <em>252</em> When I really feel like snacking , I will get some veggies as well and eat this, sometimes have some soup t... Wed, 17 Feb 2016 10:07:00 EST One step at at time http://www.sparkpeople.com/secrets.asp?tip=44393_one_step_at_at_time <br>During my weight loss journey I have fallen off the plan many times, sometimes for a day sometimes for several months. If its a day I simply tell myself, "that's O.K. You relaxed yesterday and now you just need to do what you know how to do. So do it." Everyone needs to take a break. Its important to allow yourself a slip here and there, your human, accept it and enjoy your imperfections. They make you great.<br><br>My secret for getting back on track when I fall off for more than a week,... Sun, 14 Feb 2016 14:58:00 EST Agua talking to me? http://www.sparkpeople.com/secrets.asp?tip=44341_agua_talking_to_me Yes, I meant to write Agua, otherwise known as water, Aqua and of course delicious everyday anytime beverage. <br> Drinking water is the one thing I can hold on to. When I want to eat a lot of junk, I make sure to still drink my water, and try to replace other beverage choices with water. When I choose to indulge in alcohol or a soda, there is a water next to it that I rotate with the sugary drinks. When I can't find something to eat, I at least give my body sustenance with water. If I ... Thu, 11 Feb 2016 12:37:00 EST Restraint is not my greatest strength http://www.sparkpeople.com/secrets.asp?tip=44325_restraint_is_not_my_greatest_strength My greatest weakness and source of a lot of laughter is that I have no filter between my brain and mouth. If I think it I say it and most of the time it's not a bad thing at all. However every now and then I say something I think is funny or insightful and it turns out I hurt a feeling or two. I chalk that up to some folks thinking more about themselves than is justified and the general "sticks and stones" poetry is just something adults push out of their mind once they get a credit card and ... Wed, 10 Feb 2016 11:37:00 EST You must be present to win http://www.sparkpeople.com/secrets.asp?tip=44311_you_must_be_present_to_win I have been a Sparkpeople member since 2012. I have not been active all that time however. I've been a stalker more or less, lurking in the shadows, reading content from time to time, logging my food intake on occasion. Since the first of the year, I've made a commitment to be more involved. I've logged in every day for the past 22 days, I've started writing a blog and have blogged every day for the last 5, I comment on forums, play the trivia, I joined a couple of challenges and I have l... Tue, 9 Feb 2016 20:32:00 EST Every day is a new day http://www.sparkpeople.com/secrets.asp?tip=44281_every_day_is_a_new_day Treat everyday as a new day. Don't let a bad meal or not exercising discourage you and get you off track. Be proud of your accomplishments but do not lean on them and allow your self to slack off because of what you did the day before. <br><br>One day of over eating didn't cause you to be unhealthy. The weight didn't go on in one day so it most certainly will not come off in one day. The everyday is a new day idea is that what happened yesterday does not determine your today or your tomorrow.... Mon, 8 Feb 2016 10:43:00 EST Planning for Ash Wednesday http://www.sparkpeople.com/secrets.asp?tip=44263_planning_for_ash_wednesday This weekend begins a HUGE planned fall, with Superbowl Sunday, Chinese New Year (Monday), and Mardi Gras on Tuesday.<br><br>Sunday - Superbowl Sunday. We don't celebrate Superbowl, but we go out to eat because the restaurants are empty! (makes us feel clever.) We have been planning to visit a taco truck for lunch. And a Greek restaurant for supper.<br><br>Monday - Chinese New Year celebration at our local restaurant. All you can eat. With shrimp and calamari.<br><br>Tuesday - Mardi Gras... Sun, 7 Feb 2016 11:28:00 EST WILL BE BACK ON TRACK ASH WEDNESDAY http://www.sparkpeople.com/secrets.asp?tip=44257_will_be_back_on_track_ash_wednesday I have been working out a minimum of 120 minutes a day. I only do 30 minutes at a time, so I do not get frustrated or burnt out. It has been good so far.<br><br>I have been dealing with weight issues since I was about five or six years old. I have done lots of diets, exercise, and even a medical fast. I have had many levels of success and failure over the years. However, now I believe that I have a grasp on what I need to do to be successful. I have a compulsive eating disorder. I have to rem... Sun, 7 Feb 2016 01:55:00 EST Trust The Process http://www.sparkpeople.com/secrets.asp?tip=44254_trust_the_process What I learned about everyday life is that everything starts with a thought and if you can change the way you process your thoughts you can change many areas of your life. If you want to lose weight, stop a bad habit, need motivation, or whatever you set out to do first think about what your thinking about. I know this may sound strange but it really works and all you have to do is shift your thinking and before you know it your on the right track. It isn't hard to do and you don't have to o... Sat, 6 Feb 2016 20:18:00 EST Plan and track your meals http://www.sparkpeople.com/secrets.asp?tip=44247_plan_and_track_your_meals This is my umpteenth time trying to lose weight. What is working this time that I did before, but got lazy about later? Planning and tracking! <br><br>We keep hearing that journaling everything will work. We keep hearing that planning and tracking what you eat before you eat it, or immediately after you eat it works. It does! <br><br>When we become aware of what we just put in our bodies, and how much we do or don't have left, as far as calories, we are more likely to do what we have to do t... Sat, 6 Feb 2016 10:41:00 EST Allow Yourself Mistakes http://www.sparkpeople.com/secrets.asp?tip=44215_allow_yourself_mistakes I don't know if this can count as a secret to success since I don't know if I would consider myself "successful" at this point. But I'm definitely feeling hopeful, rather than guilty or upset. But ultimately, the best way to get back on track is to allow yourself to make mistakes and then promptly forgive yourself for them. Should you learn from them? Absolutely! But it doesn't do to dwell on the negativity. If you've binged yourself into oblivion, remember how unpleasant it felt and ho... Thu, 4 Feb 2016 14:51:00 EST It's All About Me AND Support - Be Open http://www.sparkpeople.com/secrets.asp?tip=44190_its_all_about_me_and_support_be_open My secret to success is realizing and accepting that it is all about me right now. That is not a selfish thing, it is positive, My weight is causing health issues. As a result I need to concentrate on me for a while. I can still help everyone else, as usual, but need to change my priorities and move forward. Knowing this is okay to do makes everything so much easier. Also having a positive attitude helps! I could feel sorry for myself, get angry, become depressed. But what good would ... Wed, 3 Feb 2016 10:21:00 EST Getting back on track with your diet http://www.sparkpeople.com/secrets.asp?tip=44159_getting_back_on_track_with_your_diet Many people have started the New Year with goals which may include getting fit, eating healthy and losing weight but unfortunately it can be easy to fall away from your best intentions particularly when these new habits have only recently been formed.<br><br>1. Don’t be too hard on yourself. <br>This is the most important suggestion! This is the most common reason why people discontinue healthy habits. Too often people throw in the towel because they feel they have blown it or it’s too hard,... Mon, 1 Feb 2016 21:39:00 EST It's no secret! http://www.sparkpeople.com/secrets.asp?tip=44142_its_no_secret All you need to do is take time to evaluate where you are, how you got there and the steps you took to get yourself into this place in your life. Now set down, decide how you feel about where you are. If you are happy with things as they are, GREAT you have accomplished more than most. If you are unhappy where you are, its time to make a plan, set goals and get on the right track to get to a happy place, for you. Its your journey. Nobody can tell you where to go or how to get there. It ... Sun, 31 Jan 2016 23:37:00 EST Think before you eat! http://www.sparkpeople.com/secrets.asp?tip=44137_think_before_you_eat This is no secret, but is a habit I am starting to form. Today in fact I didn't order the Burger and Fries I started too, but switched to a baked potato & steamed broccoli. While grocery shopping I am spending more time in the produce section looking at the items thinking about ways to incorporate them in to my meals. I am also thinking about vegetarian meals. I'll never go totally meatless, but there are meals I can make meatless and still enjoy.<br><br>Stopping to think before I eat also h... Sun, 31 Jan 2016 17:13:00 EST 40 is just a number!!! http://www.sparkpeople.com/secrets.asp?tip=44136_40_is_just_a_number I was 19 and full of spunk. I enlisted in the USMC, and spent the next 5 years doing things most young women never do. I enjoyed every minute of it, even the minutes I wasn't supposed to enjoy. I was in the best shape of my life.<br><br>Fast forward over 20 years later, and although I'm a tad bit heavier than I was, I can still move some earth (albeit slower). I'm still spunky. I still enjoy every minute, even the ones I'm not supposed to. But I'm no longer in the best shape of my life.... Sun, 31 Jan 2016 16:37:00 EST Detox Drink Removed My Cravings for Carbs and Sweets http://www.sparkpeople.com/secrets.asp?tip=44115_detox_drink_removed_my_cravings_for_carbs_and_sweets I was having such a horrible time getting back to where I once was with my healthier eating habits after I started to reintroduce my old bad eating habits. I was baking breads and cakes, cookies, and all sorts of junk and I was so out of control I would look for any excuse to make these things justifying they were not for me but for others and then I would end up eating them. I could not have sweets, chips or anything I shouldn't be eating in my house. <br><br>Today after being on this detox ... Sat, 30 Jan 2016 15:52:00 EST Progress not Perfection http://www.sparkpeople.com/secrets.asp?tip=43995_progress_not_perfection A spark person had this on her wall, and I loved it! I tend to think negative thoughts, so my personal challenge is to think postive and think..progress not perfection! It's so hard to not think perfection when all that is all you see on tv. And unfortunately, I have a boss that leans toward perfection, so I am his worst nightmare..I'm definitely not perfect. But, I've decided to pray for him, instead of talk about him. Because, here's another great saying, "How you make others feel, say... Sun, 24 Jan 2016 22:43:00 EST UNDOING DAMAGE FROM HOLIDAYS http://www.sparkpeople.com/secrets.asp?tip=43957_undoing_damage_from_holidays I have been dealing with weight issues since I was about five or six years old. I have done lots of diets, exercise, and even a medical fast. I have had many levels of success and failure over the years. However, now I believe that I have a grasp on what I need to do to be successful. I have a compulsive eating disorder. I have to remain very structured in what I do every day. I am not somebody who can just come into work when there are doughnuts, have one and be fine about it. I have to be v... Sat, 23 Jan 2016 01:03:00 EST TRYING TO LOSE HOLIDAY POUNDS http://www.sparkpeople.com/secrets.asp?tip=43939_trying_to_lose_holiday_pounds I have been dealing with weight issues since I was about five or six years old. I have done lots of diets, exercise, and even a medical fast. I have had many levels of success and failure over the years. However, now I believe that I have a grasp on what I need to do to be successful. I have a compulsive eating disorder. I have to remain very structured in what I do every day. I am not somebody who can just come into work when there are doughnuts, have one and be fine about it. I have to be v... Fri, 22 Jan 2016 09:15:00 EST Consistency will Pay Off! http://www.sparkpeople.com/secrets.asp?tip=43938_consistency_will_pay_off I used to have such an "all or nothing" approach. I set myself standards of lots of exercise and healthy eating which was a good plan for the most part. However, I ran into problems when I "fell off the wagon" - when I missed a day of exercise or ate that extra cookie. I simply said - "whatever" and then went days and days without exercising or ate everything in sight. This was not good and all it did was create a very unhealthy yo-yo approach which ultimately caused me to feel badly abou... Fri, 22 Jan 2016 08:18:00 EST Just log it. http://www.sparkpeople.com/secrets.asp?tip=43890_just_log_it Even if you go way over your calories, log it. I have logged half a red velvet cake, a whole bag of Hershey's kisses, and an entire pizza. If I log it, it reminds me that tomorrow is a new day and I will do better. It also lets you look back to understand your trigger days. For example, I learned that I tend to want to eat poorly on Monday. Monday is the last day of my class week. It's the day everything is due, both my individual and my team's work. I didn't notice it, but apparently I'm too... Wed, 20 Jan 2016 03:11:00 EST I Am Back http://www.sparkpeople.com/secrets.asp?tip=43878_i_am_back I am in the fifth week of my return to the gym following some surgery last fall and the total fatigue that accompanied the procedure.<br><br>Perhaps my biggest fear was that I would do my best impression of those whom I call the New Year's Resolunists and jump in with both feet only to burn out and never return.<br><br>I decided to get a jump on the resolutionist so I started the Monday after Christmas rather than wait until the Monday after New Years.<br><br>Toward my goal of not burning out... Tue, 19 Jan 2016 09:59:00 EST Finding Your Groove http://www.sparkpeople.com/secrets.asp?tip=43852_finding_your_groove I have seen a lot of postings from people concerned that they are either not losing weight or gaining weight. Based on my own experience of losing 44 pounds and keeping it off for over two years, I can share what worked for me. Even though the only requirement to losing weight is eating less than you burn overall, I must stress that the ways of creating a calorie deficit are definitely individual. <br><br>From the beginning of my weight loss journey, I have tracked food and exercise. However,... Mon, 18 Jan 2016 12:49:00 EST Do You Need Dieting Tips http://www.sparkpeople.com/secrets.asp?tip=43809_do_you_need_dieting_tips In our eat-and-run, massive-portion-sized culture, maintaining a healthy weight can be tough—and losing weight, even tougher. If you’ve tried and failed to lose weight before, you may believe that diets don’t work for you. You’re probably right: most diets don’t work—at least not in the long term. However, there are plenty of small but powerful ways to avoid common dieting pitfalls, achieve lasting weight loss success, and develop a healthier relationship with food.<br><br>Success... Sat, 16 Jan 2016 17:33:00 EST Class Reunion This Summer http://www.sparkpeople.com/secrets.asp?tip=43715_class_reunion_this_summer I have been slacking off more than I should the past few weeks and when I looked at the calendar I realized I have a class reunion to go to in June. I will be drinking a smoothie for breakfast and one for supper 5 days a week. Then for lunch I will have a nice helping of 2 veggies, Chicken or fish & 1 fruit. On 2 days a week I will do a cleansing all during the day. The cleansing is from Isagenix! I have done it in the past and got very healthy and lost weight. I got away from that and I don'... Tue, 12 Jan 2016 09:43:00 EST New Year Cleanse http://www.sparkpeople.com/secrets.asp?tip=43702_new_year_cleanse I started a healtystart fast today. If I learn to cut sweets, carbs, and particular meats out of my food routine for a month, I can eat my way to weight loss. This fast will also help me clear my mind and gain a better spiritual connection to my higher power. <em>381</em> I am doing this fast with a coworker and together we both will become healthier. You can google many different fasting plans that will work for you. If you can take away something that is a distraction in your life for 30... Mon, 11 Jan 2016 21:35:00 EST JUST FOR TODAY http://www.sparkpeople.com/secrets.asp?tip=43697_just_for_today THE SECRET TO MY SUCCESS IS TO REACH OUT FOR HELP WHEN YOUR DROWNING.<br><br>HAVING BEEN THROUGH A NUMBER OF TRAUMAS THESE PAST YEARS I FOUND MYSELF OVERWHELMED.<br><br>I CANNOT EXPRESS THE INCREASE IN THE HOPE FACTOR WHEN YOU GET A SUPPORT SYSTEM ON BOARD. WHETHER IT BE A THERAPIST OR SUPPORT GROUP OUT THERE PERTAINING TO YOUR PARTICULAR PROBLEM I STRONGLY URGE EVERYONE TO MAKE THIS PART OF YOUR SUCCESS FORMULA.<br><br>EVEN IF YOU HAVE A WONDERFUL FRIEND WHO HAS BEEN THERE FOR YOU IT IS DAN... Mon, 11 Jan 2016 13:26:00 EST THE WEEKEND IS CRUCIAL http://www.sparkpeople.com/secrets.asp?tip=43648_the_weekend_is_crucial As I sit on my sixteenth floor balcony overlooking the ocean in Puerto Rico, I am feeling very blessed this holiday season. I know that I am very lucky. I have my health, loving family, fantastic friends, a rewarding job that I love, financial security that most people do not have at this time, and the personality that enables me to go on a trip like this. My wish for the season, is that everyone is happy, healthy, and has everything they need. <br><br>I am watching these surfers in the water... Sat, 9 Jan 2016 12:28:00 EST No more alcohol, nutrishakes instead http://www.sparkpeople.com/secrets.asp?tip=43624_no_more_alcohol_nutrishakes_instead I have been a bartender since I was 18 years old, I could eat fried foods and drink all week and still stay the same weight. Though I continued to stay active the weight began to show as I moved into my late 20's. So I stopped drinking alcohol, beer, fried food and red meat. I purchased a Nutribullet and began drinking green smoothies, my skin looks better, I look younger and I feel better. I am not at my goal weight nor have I lost a lot of lbs yet but these few simple steps of elimination h... Fri, 8 Jan 2016 11:46:00 EST Forgiveness for stumbles http://www.sparkpeople.com/secrets.asp?tip=43616_forgiveness_for_stumbles I was on track for a whole year, and I did very well in the loss weight department. I did the week's lunch cooking every Sunday and had a nice hot oatmeal breakfast every morning. I used prepared dinner meals from the frozen food section and a large fresh salad for an after work snack.<br><br>I was eating wholesome food, and I never ate meals that I didn't like.<br><br>There were a few problems though at the end of 12 months.<br><br>1. Lost my full time employment<br>2. Lost my mother<br>... Thu, 7 Jan 2016 22:09:00 EST Getting back to what counts http://www.sparkpeople.com/secrets.asp?tip=43588_getting_back_to_what_counts Getting ready to go on a trip. I'm going to start by thinking of my workout times as being at different points of the adventure. <br> This way each workout is getting me closer to being more fit, so I will be in shape for all of the fun things we have planned. <em>315</em> <em>549</em> <em>326</em> <em>237</em> <br> We are planning a trip to Yellowstone and to the Grand Tetons. I know from our trips that there will be plenty of walking and hiking.<br> Since having trouble with ar... Wed, 6 Jan 2016 14:34:00 EST New Year New goals http://www.sparkpeople.com/secrets.asp?tip=43557_new_year_new_goals Too often on this journey, I have taken off roads. I have let emotions, life troubles, and sheer laziness detour me on this journey. New Years always seems to make me wake up to the fact that maybe I am not doing as much as I could be doing. So, once again, I have reviewed my program, and got back on track. I have cleaned the house of junk foods, donating them to our local food pantry. I have shopped and added fruits and vegetables and grains to make sure that I get my nutrients in. I ... Mon, 4 Jan 2016 22:27:00 EST Getting back on track. http://www.sparkpeople.com/secrets.asp?tip=43539_getting_back_on_track I love to work out. It makes my body and mind feel better. But, when I was in a horrible car crash, I was not able to work out. I was just able to do physical therapy moves to prevent me from going into rigor mortis (muscle stiffness). Now, I'm starting to feel much better. So, for Christmas, my husband bought me a yearly gym membership, and I love going. <br> <em>4</em> I love to eat healthy, and now that I'm back to work, I enjoy having a salad when I'm there. It makes me feel more ... Mon, 4 Jan 2016 00:17:00 EST 3 to 21 days cycle http://www.sparkpeople.com/secrets.asp?tip=43531_3_to_21_days_cycle My secret to success is when I fall out of sync with diet and exercise, is the three to twenty one day rule. If I can get past day three of consecutive workouts in any form (cardio, weightlifting, sweatin to the oldies on VHS, whatever) then it all becomes routine. I'm off and running again loaded with motivation to start seeing changes in my body I know can happen. Now, when I can match the workout motivation with twenty one days of breaking all my bad eating habits I developed, eating clea... Sun, 3 Jan 2016 16:37:00 EST So you've gained over Christmas! http://www.sparkpeople.com/secrets.asp?tip=43518_so_youve_gained_over_christmas I don't think many people stay the same weight over the holiday season but don't do your system the dishonour of a poor diet lacking in nutrients afterwards by eating too little in order to lose the gain quickly. Sudden weight loss is likely to yo-yo back up again!<br> <em>43</em> Discard any treats still in the house, lose the sweets or leftover puddings and anything that may tempt you.<br> <em>550</em> Return to a sensible regime; the rich food of the season is behind you, eat some good... Sun, 3 Jan 2016 04:25:00 EST Liar Lair...Get Going Again http://www.sparkpeople.com/secrets.asp?tip=43509_liar_lairget_going_again Lying to yourself is toxic. Today is better than tomorrow. I find it helpful to make a routine that is realistic. I make a schedule on Sunday for my next week of fitness, it helps me stay on track. Without my secret schedule weapon I don't stay motivated and end up falling off the wagon. Don't lie to yourself about Monday being a good day or tomorrow. Start today!!! Try a weekly schedule to start and get back on track. You'll be amazed on how it helps you to keep going.<br>I put my schedule o... Sat, 2 Jan 2016 16:38:00 EST After the Holidays http://www.sparkpeople.com/secrets.asp?tip=43479_after_the_holidays I don't make New Years Resolutions, but l do like the idea of a fresh start. It's easy to get off track during the Holidays but I don't like to think of it as starting over. I do like to recommit though. Here are some suggestions to get you right back on track.<br><br> 10 Ways to Get Back on Track After the Holidays<br><br>1. Start now by recommitting today!<br>Not Monday, not next week....now. For years I didn't think I could start a diet on any day except Monday....lol<br><br>2. Drink water... Fri, 1 Jan 2016 16:41:00 EST Create a Distraction Jar. http://www.sparkpeople.com/secrets.asp?tip=43432_create_a_distraction_jar This is an idea that I came up with was some patients to help him quit smoking. As time went on I found this to be useful in many situations. Whether you want to quit smoking or avoid unnecessary eating this can help plus benefit your life in other ways. Instead of reaching for cigarette or food you reach for your distraction jar. Your distraction jar is going to be filled with a lot of tasks and things you can do instead of doing whatever it is you are finding hard not to do. These should b... Wed, 30 Dec 2015 08:47:00 EST Plan, Plan, Plan http://www.sparkpeople.com/secrets.asp?tip=43425_plan_plan_plan I have found the adage "failure to plan is planning to fail" to be true. Before I started my weight loss endeavor I took the time to write out what I would do in certain situations such as holiday family gatherings, meals out, or an evening at a friend's with food. That allowed me to mentally be prepared for success in those situations. I also planned my exercises for the week by day: Mon/Wed/Fri is legs, Tues/Thurs/Sat is arms. I do back exercises with my arms, core with my legs, cardio ever... Tue, 29 Dec 2015 19:00:00 EST Sometimes it is a simple as just keep going http://www.sparkpeople.com/secrets.asp?tip=43422_sometimes_it_is_a_simple_as_just_keep_going I have a history of being very hard on myself and being very critical of my weight my looks and my performance in just about anything you can think of. I grew up in a household where being pretty and feminine and very "female" or girly was valued very highly. So when a blocky, slightly clumsy, tomboy was presented into the mix I was definitely the odd person out. I never combed my hair, cared about what I looked like or tried to be girly in any way. However, I was bright, academically acc... Tue, 29 Dec 2015 16:27:00 EST Just do it... http://www.sparkpeople.com/secrets.asp?tip=43419_just_do_it A lot of us get off track during the Holidays. Read this in Cosmopolitan and found it really helpful.<br> <br>1. Don't beat yourself up. You can't take back the debauchery that happened at last night's dessert table. (And truthfully, you wouldn't want to — it was amazing!) Treat the day after as just another day of eating healthy and staying active.<br><br>2. Stock up on healthy foods. Yes, your fridge contains half a pecan pie and enough petit fours to feed an army. While it might sound craz... Tue, 29 Dec 2015 12:41:00 EST Facing the Scales http://www.sparkpeople.com/secrets.asp?tip=43416_facing_the_scales The one thing that gets me back on track most successfully is facing the scales and doing it every day!<br><br>I read motivational quotes, start each day tracking, drink water. etc. but if I don't weigh everyday--I slide.<br><br>I am in maintenance mode which allows a little lee way but that can grow dramatically if I don't stay accountable. My secret, then, would be to become friends with your scale. Check in every morning before coffee or breakfast, knowing that whatever the number, it wi... Tue, 29 Dec 2015 11:25:00 EST Did you Derail ..? http://www.sparkpeople.com/secrets.asp?tip=43415_did_you_derail_ I have been reading a lot of blog and there was a lot of people upset with themselves overdoing the Holidays.. Well the earth is not going to stop and you will not explode... You have to get back on track and dust off yourself and get back to tracking drinking water and blogging plus add that water.. Some have found that they drink a lot of soda and mixed drinks.. well I have to say I don't drink but I had to kick the Sweet Tea and frying and for me that was hard being from the South.. so eve... Tue, 29 Dec 2015 11:03:00 EST Take One Day At A Time http://www.sparkpeople.com/secrets.asp?tip=43406_take_one_day_at_a_time Sometimes getting back on track can be overwhelming and stressful. Taking one day at a time and not thinking about the rest of the week, month, or year is all it takes to make eating healthy or exercising again a habit. <em>306</em> <br><br>When we picture the entire journey to get where we want to me, it seems like it will take forever. When we only concentrate on each day and then if we think about the journey after a while, we usually are amazed at how far we have already traveled.... Mon, 28 Dec 2015 21:27:00 EST Stopping a Binge http://www.sparkpeople.com/secrets.asp?tip=43393_stopping_a_binge So, last night I had a small setback. I wasn't going to blog about it. My first thought was to just kind of pretend it didn't happen. Uh, yeah..... the point of blogging my weight loss journey is to gain some insight so I can KEEP the weight off. So I'm just going to record what happened, what I did about it and how I'm feeling today.<br><br>Last night about 11:00 I went to the kitchen to get my last medifast meal. I had decided to have the cinnamon pretzels and then remembered I had some alm... Mon, 28 Dec 2015 10:43:00 EST Build a Support Network http://www.sparkpeople.com/secrets.asp?tip=43385_build_a_support_network It is easier to do it when you have a support network. Enlist your family and friends to help you along the way. When your friends know your goals and what you are working toward, they can be helpful by choosing to eat out at establishments that offer healthier options, bringing nutrient dense dishes to gatherings, or just offering a word of encouragement. <br><br>After being 'off track' for quite some time, I have asked my family to help me get back with the program. My husband has been supp... Sun, 27 Dec 2015 21:25:00 EST Get back on the wagon - your seat is still open! http://www.sparkpeople.com/secrets.asp?tip=43353_get_back_on_the_wagon_your_seat_is_still_open I am guilty of letting others' opinions (or perceived opinions) of me dictate my emotions and behaviors. An argument with my mother, a comment from my husband, a less-than-enthusiastic response from a friend can drop me down into a pity hole that can be pretty tricky to get out of. This leads into emotional binge eating, sitting like a sloth and some REALLY negative self talk. However, I have learned one thing that has helped the amount of time spent in this negative vortex:<br><br>I AM WO... Sat, 26 Dec 2015 06:49:00 EST To get started, just pick 2 things to focus on http://www.sparkpeople.com/secrets.asp?tip=43351_to_get_started_just_pick_2_things_to_focus_on I have been on Spark for over 5 years. I have learned a few things--and have tried to share them with "newbies". The most important "trick" would be pick 2 things to focus on.<br><br>One focus is nutrition--and the easiest to start with is WATER. Focus on drinking 8 glasses of water. Don't "give up soda" but "drink 8 glasses of water". This will fill you up, address the "hungry or thirsty?" question and will likely keep you from drinking as much soda--you won't have room! Once that is easy, a... Fri, 25 Dec 2015 19:35:00 EST Where is the Track Anyway? http://www.sparkpeople.com/secrets.asp?tip=43307_where_is_the_track_anyway I started last year with great resolve. Eating well, gym five days a week survived the January rush with all of the wanna-bees and headed into February. Then the doc comes into the picture.<br><br>"Your PSA level is a bit high, I want you to see a urologist" OK, that's fine. Urologist says "Everything feels fine but lets do a biopsy just to be sure".<br><br>Biopsy is positive, prostrate cancer. OK we consider the options and decide on radiation treatment with seed implantation. Doc wants... Wed, 23 Dec 2015 09:04:00 EST Know your Limits! What's your Effective Time Limit? http://www.sparkpeople.com/secrets.asp?tip=43300_know_your_limits_whats_your_effective_time_limit When you set your goal{s}, you need short term and intermediate term goals to help you achieve your long-term goal. But these are not arbitrary lengths of time! It really helps to KNOW THYSELF!<br>For a long time, I did not realize this and set my short term goals at 1 month periods to achieve. And gosh, either I couldn't make it to the end, or I put it off until too late to achieve even the short term result. I was getting nowhere for a long time. But recently, this year, I set my New Ye... Tue, 22 Dec 2015 22:47:00 EST Plan a day ahead http://www.sparkpeople.com/secrets.asp?tip=43287_plan_a_day_ahead I have learned that as much motivation as I have to eat well and lose weight, it doesn't always help me in the moment. My best success comes when I plan in advance, using quiet time on Sundays and each evening to make it happen on auto-pilot. Then those successes stack up and create the motivation to keep going!<br><br>First, I plan my week's food. I use the weekend to shop and prep/cook good food for several lunches and dinners. I love simply heating up homemade soup or stew from fridge, or ... Tue, 22 Dec 2015 11:50:00 EST Ups and Downs http://www.sparkpeople.com/secrets.asp?tip=43284_ups_and_downs Oh! But that the journey was a straight line between starting weight and ending weight. It just ain't so! Looking at a graph of one's weight, it goes down, it goes up, it goes down. If you weigh daily, you see the peaks and valleys. That is part of the reason Weight Watchers advocates weighing in once a week at their meetings. That way, the peaks and valleys of the week are ignored and only the weekly trends are observed.<br><br>The Weight Watchers philosophy works well because people w... Tue, 22 Dec 2015 10:50:00 EST Two Wrongs Do Not Make a Right http://www.sparkpeople.com/secrets.asp?tip=43273_two_wrongs_do_not_make_a_right So many of us have gone through the yo yo dieting rollercoaster. It starts out with good intentions. You are going great guns, losing weight, feeling good. Then life happens. Loss of a loved one. Life changing disease. Job loss. New boss that rides your butt. Stress of secondary education. Trying to make ends meet. Family doesn't support your efforts. Then you are back to square one where you started. So you had a really rotten day and ate everything in sight. Did it make you fee... Mon, 21 Dec 2015 23:53:00 EST Start again http://www.sparkpeople.com/secrets.asp?tip=43216_start_again I'm starting again after a long hiatus from paying attention to the effects of what I eat. The good news about this is that I don't have to start just once. That applies to anything in life. I can pick myself up and do what I know needs to be done–again. So I signed back in to Sparkpeople yesterday and starting tracking the food I ate–yesterday. Boy, was that a shocker! No wonder why I've gained weight again. Going over the suggested daily calories for over two years is not a recipe for succe... Sun, 20 Dec 2015 09:41:00 EST Chug! Chug! Choo! Choo! Back on Track! http://www.sparkpeople.com/secrets.asp?tip=43181_chug_chug_choo_choo_back_on_track Over the years, I have lost and (gained!) back many pounds! The method has always been the same. Counting calories and portion control. That is the best method for me. I usually lose and maintain for a while. Then something sneaks up on me. Maybe I don't take the time to count calories one day. Maybe I don't exercise one day. Maybe I overeat one day and then the next and the next and the next! Anyway, before I know it, I am out of control and have gained back all and sometimes even mor... Sat, 19 Dec 2015 00:49:00 EST Back on the wagon!! http://www.sparkpeople.com/secrets.asp?tip=43168_back_on_the_wagon This is a little different...I truly think NOTHING should be off limits, that way there is NO cheating, EVER. <br>That said, we all have days that are just not on plan, or we eat more than we should, or we get out of the exercise habit. <br>I have found it beneficial to tell myself i will stay on track for ONE meal. I will exercise JUST today. Then, when the next meal comes, I do it again. And the next day, I say again, I will just exercise for today. <br>Doing it that way makes it less overw... Fri, 18 Dec 2015 16:00:00 EST Days Before Christmas http://www.sparkpeople.com/secrets.asp?tip=43165_days_before_christmas As we all know that you can get side tracked at this time of Year.. Christmas is friends and visiting the family and going for the goal.. Keep in mind that make sure you get a full glass of water before your meal and refill as you sip away on one as your cooking... This way you do not have to taste everything a few times as your working.. Sparks as given me the hints and videos that has got me all the way to this point.. The Curves right here closed and worried about now what.. I got kicked o... Fri, 18 Dec 2015 13:17:00 EST Always Come Back http://www.sparkpeople.com/secrets.asp?tip=43164_always_come_back SparkPeople is such a welcoming community and it can be a very positive and uplifting place when you need it the most. Having started my journey on December 3, 2011 at 275 pounds, I was able to lose over 90 pounds in my first year. Throughout the past three years, I've mostly maintained that lost.<br><br>A few times however, I've lost my way, and started back with bad habits. Fast food, not exercising, binge eating sweets. Every single time I saw an increase on the scale. And every single tim... Fri, 18 Dec 2015 13:12:00 EST My many times of returning to SP http://www.sparkpeople.com/secrets.asp?tip=43144_my_many_times_of_returning_to_sp Why is it so much easier to get off track then getting on track? I think that I have gotten off track so many times during this journey, that I could write a book on it! I started this journey back in 2005. I was so jazzed that I lost 30 lbs. that I thought that I could do this without the tools that SP provides. It seems that almost every time I face a stressful situation, I will turn to food and stop exercising. When I turned 55, I started noticing, that my weight was spiraling out of ... Thu, 17 Dec 2015 22:59:00 EST Balance eating, exercise, and sleep http://www.sparkpeople.com/secrets.asp?tip=43129_balance_eating_exercise_and_sleep Reflect back to kindergarten and recall learning new things, lunch, naps and recess! Life gets harder to balance that program the older we get. Despite the fact that we stray from the basics it is always to best plan to keep things simple and use the methods that work to take care of ourselves.<br><br>We have all heard the news reporting the latest study on how much sleep to get. Seems that the magic number 8 keeps popping up but do what works for you. If you sleep excessively, not enough or ... Thu, 17 Dec 2015 11:43:00 EST Balance eating, exercise, and sleep http://www.sparkpeople.com/secrets.asp?tip=43128_balance_eating_exercise_and_sleep Reflect back to kindergarten and recall learning new things, lunch, naps and recess! Life gets harder to balance that program the older we get. Despite the fact that we stray from the basics it is always to best plan to keep things simple and use the methods that work to take care of ourselves.<br><br>We have all heard the news reporting the latest study on how much sleep to get. Seems that the magic number 8 keeps popping up but do what works for you. If you sleep excessively, not enough or ... Thu, 17 Dec 2015 11:43:00 EST Schedule http://www.sparkpeople.com/secrets.asp?tip=43118_schedule Make appointments with yourself to keep the exercise in your mind and to keep the appointment. Once it becomes a habit, you will not let yourself be swayed but instead, you will keep that exercise appointment!<br><br>There will be times that you'll want to give up, or that you don't feel like it- but treat it like an appointment and you will do it anyway.<br><br>Sure there will be days that you don't feel like going on your walk, lifting weights, stretching, or whatever- but what would you... Thu, 17 Dec 2015 07:59:00 EST Getting in the right mindset before starting anything http://www.sparkpeople.com/secrets.asp?tip=43080_getting_in_the_right_mindset_before_starting_anything I can tell myself that I am losing the battle and know that I am off track. I will go along vowing to make the necessary changes but until I work on how I really think about what is going wrong I will never be able to make the changes stick.<br>When I find myself going off the "rails", I first work for several weeks on getting my mind back on track. I look at what is wrong with my plan and then start planning what I need to do to correct things. Then I set out a plan-that means I write dow... Wed, 16 Dec 2015 18:52:00 EST Deep breathing http://www.sparkpeople.com/secrets.asp?tip=42902_deep_breathing When you feel stressed and it's making you think of food, do some deep breathing. Fill up your lungs with air the same manner in which a vase would be filled with water. Visualize the air filling up from the bottom, and when you exhale, empty starting at the top. This essentially forces you to be mindful. Good meditation. Thu, 19 Feb 2015 14:50:00 EST Try Compassion http://www.sparkpeople.com/secrets.asp?tip=42899_try_compassion If you were talking with a good friend who got off track, you would be kind and compassionate. You would encourage your friend to keep trying and that success will come. Try that compassion with yourself. If you stick with it, you will make! Wed, 18 Feb 2015 09:23:00 EST Getting back on track; easier than I thought http://www.sparkpeople.com/secrets.asp?tip=42893_getting_back_on_track_easier_than_i_thought Getting back on track has been easier than I thought it would be. Instead of trying to take my weight loss goal and the time from here to there as a big chunk and a long way off, I'm tracking my food one day at a time, one meal at a time. Thank you Spark People! Mon, 9 Feb 2015 09:59:00 EST Perspective to get back on Track http://www.sparkpeople.com/secrets.asp?tip=42815_perspective_to_get_back_on_track If you got a traffic ticket, you wouldn't spend the whole day breaking traffic laws. So why would you blow the whole day over a slice of pizza? by Beth Donovan 2009<br> Wed, 22 Oct 2014 04:50:00 EST Time to get back on track. http://www.sparkpeople.com/secrets.asp?tip=42628_time_to_get_back_on_track A toad trip or visit to relatives for a few days can really shake up my routine. I want to be congenial so I eat what is served. The hard thing is to get back to my routine when I come home. First, it is important to eat a healthy breakfast and make sure to have healthy snacks in between meals. Don't allow yourself to get hungry and be tempted to reach for a munchies. I like to have some vegetable soup or a V8. An apple sliced with almond or peanut butter helps. <em>381</em> Fri, 27 Jun 2014 23:19:00 EST Don't Judge Yourself - Just Move Forward http://www.sparkpeople.com/secrets.asp?tip=42528_dont_judge_yourself_just_move_forward When you have eaten more than your recommended calories or skipped a workout or ate that full bag of chips, don't beat yourself up! Still be sure to track whatever you ate, but move on. Everyone slips. Everyone! Keep your overall goals in mind (go over them after the slip-up) and look forward to the next day. No matter how many times you "fall", you can always get back up and still be successful. Sat, 24 May 2014 23:55:00 EST Don't Wait for Tomorrow: Start Today http://www.sparkpeople.com/secrets.asp?tip=42353_dont_wait_for_tomorrow_start_today When you put off diet change, exercise, etc till tomorrow you will find that tomorrow never comes. You forget, find an excuse, or just loose motivation. Start today; even if it's drinking an extra glass of water of going for a short walk after a meal; you'll thank yourself tomorrow. Mon, 31 Mar 2014 09:50:00 EST Never Give Up http://www.sparkpeople.com/secrets.asp?tip=42276_never_give_up If I get off track, I do not berate myself. As soon as I can, I get back on track. Broken ankle - gained weight, choice is to give up - NO! Start again. Losing family members to cancer...do not give in....keep going....give myself as much grace as I would give a friend ..start again. I am not a quitter <em>523</em> Mon, 3 Mar 2014 19:40:00 EST Don't beat yourself up http://www.sparkpeople.com/secrets.asp?tip=42262_dont_beat_yourself_up I take a warm shower + drink lots of water + journal about the experience. The next day I eat normally and continue to hydrate. Thu, 27 Feb 2014 20:03:00 EST Get back up! http://www.sparkpeople.com/secrets.asp?tip=42233_get_back_up Everyone will fall. It is important to forgive yourself, and get back to moving forward ASAP!<br> <em>306</em> Tue, 18 Feb 2014 06:32:00 EST go to bed on http://www.sparkpeople.com/secrets.asp?tip=42231_go_to_bed_on don`t eat 3hrs before going to bed ,drink plenty of water Mon, 17 Feb 2014 22:42:00 EST Keep Moving Forward http://www.sparkpeople.com/secrets.asp?tip=42205_keep_moving_forward I don't allow myself to dwell on the past, instead I remain positive by working out, eating right and moving forward. <em>41</em> Tue, 11 Feb 2014 17:35:00 EST Keep going never say I am starting over http://www.sparkpeople.com/secrets.asp?tip=42194_keep_going_never_say_i_am_starting_over “The key to succeeding at anything in life is to focus on the small victories.” ~ Mark Black ~ just pick your self up and go forward why waste time going back look how far you came before you slipped. when hiking a hiker doesn't turn around and go back to when he started the hike. <em>220</em> <em>185</em> <em>256</em> Sun, 9 Feb 2014 15:13:00 EST Slowly move forward, never move backward http://www.sparkpeople.com/secrets.asp?tip=42129_slowly_move_forward_never_move_backward Do you feel overwhelmed by the challenges ahead for getting fit and healthy? The secret is to start with the tiniest improvement and then slowly, steadily add to it, never moving backwards. For example, the first day do just one sit up. Day two add another. Every day add one, never subtract! - and soon you'll be doing a full routine. Same with food: Day one: Eat half a bagel, instead of a full bagel. The next day, eat a quarter bagel, day three, no bagel. Slow and steady wins the race! <em>... Wed, 22 Jan 2014 12:32:00 EST THINK as working through the SparkDiet's Stages! http://www.sparkpeople.com/secrets.asp?tip=42069_think_as_working_through_the_sparkdiets_stages Many people join SP and dive into teams before digging into what makes this site so fantastic: it's many resources! WORKing through the SparkDiet's stages sets the pace for lasting change...IF we truly read everything. Give extra attention when you find yourself saying, "Oh I know THAT".<br><br>Read the articles, do the 'activities', ...<br>...and explore this huge site; <br>its substance will nourish you! Tue, 7 Jan 2014 23:03:00 EST Just do it! http://www.sparkpeople.com/secrets.asp?tip=42057_just_do_it Don't plan to start next Monday, or the first of the year. JUST DO IT!!! I planned to start my fitness/wellness journey so many times and experienced setbacks. Plan your meals for the next day and stay on track. <br>Made some bad choices on last night's meal? Don't discourage but encourage yourself! Recognize the behavior and change it. Sat, 4 Jan 2014 11:03:00 EST My 2014 Happy Plan http://www.sparkpeople.com/secrets.asp?tip=42043_my_2014_happy_plan No more January focus on "I can't....." (fill in the deprivation).<br><br>Today I will focus on what I CAN do good for myself, hoping to make every day a success by adding something I can "have" not focus on what I can't (eat, or do).Today I plan to eat 2 Fruits instead of one or none and take two 5 minute walks in the house, it's icy and I don't have a treadmill. My plan, keep it simple and successful! Be kind to others...and to myself! If I journal my success, maybe I will smile myself to... Wed, 1 Jan 2014 09:26:00 EST Take a fall, make a stand. http://www.sparkpeople.com/secrets.asp?tip=42017_take_a_fall_make_a_stand Learn to fall. So that you can get back up again. Sat, 21 Dec 2013 09:15:00 EST Doing something different http://www.sparkpeople.com/secrets.asp?tip=41946_doing_something_different Bad habits were creeping back...Grazing, adding on, snacking at night etc. I needed a change and something simple to replace my complicated food tracking.<br>So I printed menus for a week on the food tracker, check off eaten food, and substitute as needed.. Now I have renewed energy because I made a change to give myself more time.. The plan makes me feel safe knowing that the food plan is there for the entire week. <em>58</em> Mon, 18 Nov 2013 15:20:00 EST Setbacks http://www.sparkpeople.com/secrets.asp?tip=41905_setbacks When you have a setback, don't give up on yourself, pick yourself up and start over, again, again <em>521</em> <em>364</em> <em>465</em> Thu, 7 Nov 2013 16:39:00 EST Stop Snacking in the Evening http://www.sparkpeople.com/secrets.asp?tip=41862_stop_snacking_in_the_evening I had gotten into a bad habit of snacking a lot in the evening while watching TV. I am using a tip from SparkPeople to stop. After dinner, I must stop at 9 PM and brush my teeth. I am not allowing myself anything else but water after that time. I find I am happy with a chosen snack or 2 but "close" the kitchen by 9! I don't want to have to brush again before bedtime. <em>252</em> It seems to be working. Sat, 26 Oct 2013 15:41:00 EST Mind http://www.sparkpeople.com/secrets.asp?tip=41801_mind I decided to put my mind into deciding to get better. Fri, 11 Oct 2013 06:48:00 EST In For The Long Haul http://www.sparkpeople.com/secrets.asp?tip=41790_in_for_the_long_haul Either I'm too stubborn or a slow learner, but I finally realized that I have to eat for the rest of my life, not "diet" for it, so I make sure I eat all the things I love, that comfort me, that satisfy me, only make them "lighter and healthier". Some things I really love are already pretty healthy. I love mushrooms, and prawns, and salmon. As for the rest I can either substitute or change the cooking methods and voila! It's pretty painless and something I can finally maintain for the long ha... Tue, 8 Oct 2013 01:35:00 EST What was I thinking?? http://www.sparkpeople.com/secrets.asp?tip=41730_what_was_i_thinking We are all human but I want to live longer & healthier. I've lost weight before so, I know I can do it again...it's just taking me longer to reassess and readjust to current needs--and attitudes. I have to give my daily (many times a day) pep talk to my brain. Fri, 20 Sep 2013 04:51:00 EST Plan, Plan, Plan http://www.sparkpeople.com/secrets.asp?tip=41544_plan_plan_plan When you stray from your goals the easiest way to get back on track is by planning.<br>Plan to Succeed!<br>Plan your food for the day<br>Plan time to exercise.. Even if you only have 10 minutes<br>Plan to surround yourself with supportive people<br>Giving yourself positive feedback should be part of your plan<br>This is a journey and you will have success if you follow your plan. Cheers! Wed, 7 Aug 2013 12:08:00 EST You can't change the past. You can change the future. http://www.sparkpeople.com/secrets.asp?tip=41490_you_cant_change_the_past_you_can_change_the_future When I fall off the wagon diet-wise, I don't drop out of the race. I believe that no matter how often I creep back into old habits I will never reach a stage where I say "I failed again - I might as well give up forever!" I always believe there is hope that this is going to be the time when I change my habits for life. My attitude to abandoned diets from the past is that losing some weight for a while is better than never having lost any and potentially being way bigger than I am now. <em>2... Wed, 24 Jul 2013 01:53:00 EST Make A Schedule http://www.sparkpeople.com/secrets.asp?tip=41487_make_a_schedule I got kind of lost in all of the information out there about losing weight so I made a calendar on my phone that alerts me when it's time to eat, cook, workout etc. These times corrospond with appointments and my work schedule so I'm able to "make an appointment" to work out and only eat when my calendar tells me it's time to! Mon, 22 Jul 2013 18:58:00 EST Quit thinking!! http://www.sparkpeople.com/secrets.asp?tip=41433_quit_thinking Just STOP the thought train that creates "reasons" (excuses) and debates whether or not you should exercise or eat right. When I hear myself debating and rationalizing, I call myself out on it. "Heyyyyyy.........wait a minute........" Once I realize where that train is headed, I jump right off and get back on the right track. Listen to yourself and quit thinking! ;-) Wed, 10 Jul 2013 07:30:00 EST workout excuse http://www.sparkpeople.com/secrets.asp?tip=41415_workout_excuse Dont blame your workout partner for you not working out. You can workout by yourself Sun, 7 Jul 2013 07:54:00 EST When facing temptation... http://www.sparkpeople.com/secrets.asp?tip=41221_when_facing_temptation I remind myself "What I REALLY want matters more than what I want right NOW."<br><br>Remembering that I have made weight loss and a healthy lifestyle the priority helps me put temptations and cravings in perspective--it takes away their power, and empowers me to make mindful choices. Thu, 6 Jun 2013 09:11:00 EST Remembering Successes http://www.sparkpeople.com/secrets.asp?tip=41217_remembering_successes Having one of those days? Stop and think back to a recent success. How did you feel? What was your level of motivation? Capture that mindset and keep pushing forward! <em>386</em> Thu, 6 Jun 2013 08:48:00 EST The Force of Habit Can be used to your advantage http://www.sparkpeople.com/secrets.asp?tip=41210_the_force_of_habit_can_be_used_to_your_advantage Had a bad day? Bad weekend or blown your calorie limit for the whole week?<br><br>Feel like Giving up?<br><br>Remember this:<br><br>If these pitfalls didn't happen - you wouldn't learn from them. Every single time you slip up - pledge to yourself to get back to better eating from the next meal or next day - and forget the damage.<br><br><br>The more times you get back on track, the better you will feel and the easier it will become to stay and get back on track from any little hurdles you m... Thu, 6 Jun 2013 07:22:00 EST Self-talk http://www.sparkpeople.com/secrets.asp?tip=41138_selftalk I have found that being gentle with myself when I've not been able to stick to my plan has been the most effective way to bring me back on track. I make sure I say kinder things to myself when I slip up. Harsher self-talk makes the slip-up last longer. Sun, 26 May 2013 10:29:00 EST Every Sunday can be a new beginning http://www.sparkpeople.com/secrets.asp?tip=41063_every_sunday_can_be_a_new_beginning I use Sundays as ways to tweak my progress. I re-set goals in the teams I am a member of; get out of teams I feel are not working for me anymore; join teams I feel are more directly connected to my needs at that time; and so on. Wed, 15 May 2013 06:59:00 EST You're still on your journey… Don't count yourself out! http://www.sparkpeople.com/secrets.asp?tip=41062_youre_still_on_your_journey_dont_count_yourself_out Always keep the mindset of… "You can never gain too far from your goal that you can't return and lose it!" Wed, 15 May 2013 06:25:00 EST Forget the Past! http://www.sparkpeople.com/secrets.asp?tip=41022_forget_the_past To get back on track, just stop beating yourself up on how far off track you got. Start with one step in the right direction, like a healthy meal or 10 minutes of exercise and build on from there. Think of each day as a brand new day and keep going! Strive for progress not perfection! And be kind to yourself! Mon, 6 May 2013 20:48:00 EST Getting Back on Track http://www.sparkpeople.com/secrets.asp?tip=41002_getting_back_on_track I have to say the best secret to staying on track is to stay true to yourself and most of all stay focused!!! <em>414</em> <br>And you will win <em>104</em> !!!! Wed, 1 May 2013 22:47:00 EST I can do anything for one day!! http://www.sparkpeople.com/secrets.asp?tip=40948_i_can_do_anything_for_one_day Every morning when I wake up I say to myself today I'm going to stick to my diet only for one day!!! I can do anything for one day!!! I don't think about how much I have to lose I just say one day at a time. And guess what all those one days add up and BOOM your at your goal!!! <em>344</em> Sat, 20 Apr 2013 13:57:00 EST Just Get Back Up http://www.sparkpeople.com/secrets.asp?tip=40933_just_get_back_up When I stumble or even fall I always try to remember that failing is not falling but choosing to stay down. Sometimes it may take longer to get up but all that matters is that I get there. Tue, 16 Apr 2013 20:42:00 EST It is all in the planning http://www.sparkpeople.com/secrets.asp?tip=40924_it_is_all_in_the_planning I try to plan my week on Sunday. I figure out meals for the week, set my workout goals for the week, I like sweets so I let myself have a ww frozen treat each evening. It helps to get me back on track. Sun, 14 Apr 2013 20:28:00 EST Gardening to beat stress, burn calories and grow healthy food. http://www.sparkpeople.com/secrets.asp?tip=40808_gardening_to_beat_stress_burn_calories_and_grow_healthy_food One of the best ways for me to get back on track after a Winter of too much sitting, is to garden! Great way to exercise and burn calories while growing your own healthy vegetables fruit and flowers. <em>376</em> I also find that being outside surrounded by nature is very Zen and helps to reduce my stress. All good for lowering the numbers on the scale and my Blood Pressure! <em>334</em> Sat, 23 Mar 2013 19:31:00 EST I use little sticky numbers to get back on and stay on track http://www.sparkpeople.com/secrets.asp?tip=40762_i_use_little_sticky_numbers_to_get_back_on_and_stay_on_track When I started tracking my weight on SparkPeople last August, I bought a couple of packs of sticky numbers at the office supplies store. I stuck my weight in numbers that day on the tiles in my kitchen. Every time I weigh myself now, I stick the figures under the ones from the time before. 6 months on 1 have a long column of figures documenting my weight loss of nearly 9 kilos. When I feel indecisive about food choices, I look at those little sticky numbers and feel a surge of pride and joy! ... Sat, 16 Mar 2013 12:14:00 EST Forgiveness http://www.sparkpeople.com/secrets.asp?tip=40662_forgiveness We all make mistakes, fall off the wagon, gain back the weight we've lost (or some of it), but the best thing we can do is forgive ourselves. We need to look at what we've done wrong, and find what we can learn from our mistakes, but then we need to let it go and move on. Holding on to the guilt and shame will only hold us back. Each day is a new day, a fresh start, a new chance to get things right, to move on and work toward what (or who) we want to become. Thu, 28 Feb 2013 05:37:00 EST Motto to Go http://www.sparkpeople.com/secrets.asp?tip=40657_motto_to_go Get a good motto to think about - "It's Not An Option" is a good one - You are going to do what you decided no matter what - It's not an option to not do it ! Wed, 27 Feb 2013 18:37:00 EST Put out your skinny clothes http://www.sparkpeople.com/secrets.asp?tip=40635_put_out_your_skinny_clothes Get back on track by putting out your skinny clothes or something new you want to fit into again... Mon, 25 Feb 2013 07:04:00 EST Snack Baggies http://www.sparkpeople.com/secrets.asp?tip=40623_snack_baggies I find myself gorging on snacks before the day is out pecially IF I don't eat breakfast. I am making it a habit to pack 1 bad thing with my good things. So when I am stressed or crazy at work. I limit myself to one itty bitty sandwich snack bag. I have "pyche-co--loo looed" my fat mind. Jeti mind trick 1,228. <em>9</em> Sat, 23 Feb 2013 17:07:00 EST When I don't want to workout? I put on my workout clothes http://www.sparkpeople.com/secrets.asp?tip=40574_when_i_dont_want_to_workout_i_put_on_my_workout_clothes I can't remember where I learned this, but putting on my workout clothes when I don't feel like working out somehow gives me just the boost I need to get me out the door. It works 99% of the time. So keep those tanks, tees, sports bras and biking shorts ready to go. Once you're dressed the reasons not to workout suddenly disappear. Sun, 17 Feb 2013 10:40:00 EST Sugar Free Individually Wrapped Chocolate http://www.sparkpeople.com/secrets.asp?tip=40553_sugar_free_individually_wrapped_chocolate Instead of telling myself that I CAN'T have chocolate or a piece of candy every now and then, I've started buying a package of the Sugar-Free Chocolates. They are individually wrapped, often times are dark chocolate, and there's not very many in the package. I know that they are there when I get a craving and they are so good. I have also had the Skinny Cow candies. It's just a sweet treat while maintaining portion control and I feel satisfied afterwards. Tue, 12 Feb 2013 17:30:00 EST Now is the time! http://www.sparkpeople.com/secrets.asp?tip=40531_ne I try to pick myself up as soon as possible & take a small step toward restarting with a fresh attitude where I left off. I try to discard the notion that I have to wait until tomorrow or Monday.<br> <em>56</em> Sun, 10 Feb 2013 13:46:00 EST One step at the time IS real! http://www.sparkpeople.com/secrets.asp?tip=40519_one_step_at_the_time_is_real I was so down that I couldn't build up some kind of exercise streak and then I decided to just walk, just walk. At first it took me a month to do 250 minutes and this month, I did 250 minutes in just 9 days! So, "one step at the time" IS the real thing. It does work. <em>311</em> Sun, 10 Feb 2013 08:44:00 EST Back on track after illness or injury http://www.sparkpeople.com/secrets.asp?tip=40453_back_on_track_after_illness_or_injury Baby steps build big successes. Forget about where you were before you needed to interrupt or change the path of your journey and evaluate where you are right now. Your muscles have memories and will come back as long as you just simply get moving. Taking that first 10 minute work out with Coach Nichol or walking to the end of the street. The point is to just do and do it consistently. Gently move back into the marathon you! It won't take long and if you do it right, you'll stay healthy. Thu, 31 Jan 2013 01:59:00 EST Use the Nutrition Tracker http://www.sparkpeople.com/secrets.asp?tip=40175_use_the_nutrition_tracker Staying on track, by using the Nutrition Tracker EVERY day, is an avoidance technique for me. If you never get "off track" there's no need to "get back on". This past eight weeks of holiday parties and lots of tempting treats show results on my nutrition tracker were often NOT within my goals, but I've been ON Track every day! Now, I'm focusing on GOALS once again . . . quite happily and successfully! Fri, 4 Jan 2013 11:25:00 EST Failure doesn't mean you are a failure... it just means you haven't succeeded yet. http://www.sparkpeople.com/secrets.asp?tip=40132_failure_doesnt_mean_you_are_a_failure_it_just_means_you_havent_succeeded_yet Remember you are never a failure unless you stop trying because "failure" is merely a temporary experience so u can learn from it toward success. <em>386</em> Tue, 1 Jan 2013 23:10:00 EST 10 minutes a day to mental health http://www.sparkpeople.com/secrets.asp?tip=40108_10_minutes_a_day_to_mental_health Just starting with the 10 min a day of exercise has caused a snowball of positive results. I've kept on that streak and added others 1 at a time. The 10 minutes often turns into 15-60 and I'm feeling so mentally (and physically) healthy I've been using SP more and more for encouragement & motivation. Sun, 30 Dec 2012 12:49:00 EST One Step at a Time http://www.sparkpeople.com/secrets.asp?tip=40054_one_step_at_a_time If you slip on healthy eating or skip an exercise, don't throw in the towel! Instead, find a way to get back on track that very same day, or as early as the next morning. Plan a healthy breakfast. Plan a 15 minute cardio workout. Eat some Freggies. Don't let one slip keep you from making great choices the rest of the day! Fri, 14 Dec 2012 12:36:00 EST Break it Down http://www.sparkpeople.com/secrets.asp?tip=40032_12_the_calories_almost_while_dining_out Re-focus and break it all down into Mini-Goals. Small steps get to the goal just as well as big leaps. Just keep going- steady wins the race. NEVER give up! <em>381</em> Sat, 8 Dec 2012 18:07:00 EST When you make a mistake http://www.sparkpeople.com/secrets.asp?tip=39930_when_you_make_a_mistake I find being mindful of what caused the slip up is so important.<br>Did I get off track with my workouts because I forgot to schedule it in? Than that's what I need to work on. Did I slip up with making a bad food choice? What can I learn from it? Do I need to learn to say "NO!" more often? Wed, 14 Nov 2012 12:11:00 EST Accept that you are not perfect. http://www.sparkpeople.com/secrets.asp?tip=39921_accept_that_you_are_not_perfect Accept that you are not perfect, and don't need to be. Forgive yourself, and get back on track. We do not have to be perfect to lose weight and stay healthy. <em>381</em> Mon, 12 Nov 2012 20:34:00 EST Get a Cheap and Easy Spark Coach!! http://www.sparkpeople.com/secrets.asp?tip=39829_get_a_cheap_and_easy_spark_coach Yup, Spark Coaches are free and easy!! I did the 2 week trial and the structure really keeps me moving. Now, I'm in my first 3 months for only $5 per month. Instead of flailing around on the site attempting to provide my own structure (but really just treading water), I now log into Spark Coach and it walks me through a good solid structure every day. Try it! Nothing to lose with the free trial (and you don't enter any payment info during the trial). Go for it!! :-) Mon, 29 Oct 2012 12:46:00 EST Starting over http://www.sparkpeople.com/secrets.asp?tip=39823_starting_over If you have made a mistake, it is very easy to give up and blow the entire day. So many times we think "I can start again tomorrow." Just remember that EVERY MINUTE is a chance to start anew. You don't have to ruin the entire day because of one little (or big!) slip up. Let your mistake go! Do not dwell on it and do a better job the next minute. Sun, 28 Oct 2012 01:28:00 EST You are MORE likely to succeed after failing http://www.sparkpeople.com/secrets.asp?tip=39744_you_are_more_likely_to_succeed_after_failing ... and the more you fail the MORE you can succeed. The catch is you need to know what threw you off, acknowledge it, and revise your plan to account for it. Sometimes this is easy: like someone left a cheesecake lying out on the counter (move cheesecake) Sometimes it's hard: like identifying an emotional dependence (rewire your brain.) When it's hard you're more likely to fall, but also more likely to get more chances to experiment with a diagnosis and a treatment. Fri, 12 Oct 2012 10:29:00 EST ~~Pitcher of Green SmOOthie~~ http://www.sparkpeople.com/secrets.asp?tip=39707_pitcher_of_green_smoothie Having a pitcher of green smoothie waiting for me in the refrigerator really helps me feel that I'm doing something extremely healthy. Even though I have off days at least I know that I can drink of glass of green smoothie on that day and still know that I'm doing something good for my body and mind. Sun, 7 Oct 2012 21:29:00 EST no matter how long http://www.sparkpeople.com/secrets.asp?tip=39567_no_matter_how_long no matter how long it's been since you were last here... the point is to come back and start over... again and again till you achive <em>205</em> Sun, 16 Sep 2012 01:16:00 EST Paying Myself http://www.sparkpeople.com/secrets.asp?tip=39544_paying_myself I am really struggling with the big picture because I am struggling with a lot of personal stuff so I am literally paying myself everyday that I take lunch to work and for eating dinner that I made. There is exercise clothing that I want that is a bit expensive so the money is going to buy it for me! Tue, 11 Sep 2012 21:51:00 EST Practice telling yourself "No!" http://www.sparkpeople.com/secrets.asp?tip=39477_practice_telling_yourself_no Foods can be addictive, or just strike up cravings that we feel we must indulge on. Practice saying "NO!" and prove to yourself you don't need extra portions or unhealthy foods! Fri, 7 Sep 2012 00:11:00 EST A straw makes the difference for water http://www.sparkpeople.com/secrets.asp?tip=39461_a_straw_makes_the_difference_for_water I was having a hard time getting all my water in- and then I bought a plastic cup with a lid (to keep on my desk at work) that also came with a straw. The straw has made a HUGE difference. Getting all my water in no longer seems like a chore. That straw made all the difference. Wed, 5 Sep 2012 07:36:00 EST Sticker Shock or Encouragement http://www.sparkpeople.com/secrets.asp?tip=39402_sticker_shock_or_encouragement I use a sticker system for visual help with my program. I put a red sticker on the days that I blow it. I use a yellow sticker if it was a maintence type day (200 calories above my range). A green sticker if I stayed in my calorie range. This system helps me see how I'm doing and provides feedback when the scale doesn't say what I want to hear. Sun, 26 Aug 2012 11:24:00 EST What You Do FIRST Thing When You Wake Up http://www.sparkpeople.com/secrets.asp?tip=39275_what_you_do_first_thing_when_you_wake_up What you do FIRST thing when you get up in the morning can impact your day, positive or negative. Say aloud" I WILL make this a positive day today. Then make a plan and stick with it no matter what. Make each day count as if it is the only day that matters! <em>249</em> Fri, 10 Aug 2012 20:36:00 EST Getting back to basics http://www.sparkpeople.com/secrets.asp?tip=39247_getting_back_to_basics I am struggling to get back on track, so I will not buy any of the foods that get in the way of interrupting that unhealthy eating pattern. <em>249</em> Fri, 10 Aug 2012 09:34:00 EST Visualize it. http://www.sparkpeople.com/secrets.asp?tip=39209_visualize_it Put your goals on a poster or decorate a cork board. Place it somewhere where you will see it everyday without making an effort. I have mine hanging in my bedroom and I see it everyday when I am getting ready. It motivates me and reminds me what I really want so I don't lose site of it. I also have a picture of my goals as my phone wallpaper. It reminds me why I don't want to give in to temptations. I see a temptation I look at my phone which do I want more. Its not hard to pick when you see ... Wed, 8 Aug 2012 02:04:00 EST Plan for commitment http://www.sparkpeople.com/secrets.asp?tip=39102_plan_for_commitment I set alarms in my phone to keep me on track. I have an alarm for blogging my progress, I have an alarm for working out, etc. These alarms are helping me hold myself accountable. It's hard to "forget" when you have an alarm interrupting you. Wed, 25 Jul 2012 23:12:00 EST Get Over It! http://www.sparkpeople.com/secrets.asp?tip=39079_get_over_it Sometimes we make mistakes! On purpose or not! Whoops, I ordered fries as a side instead of fruit! I ate the whole meal at the restaurant instead of splitting it in half! I went over my count for today!<br><br>The trick is to NOT regret what you did. Things happen, choices are made, but they don't have to affect you if you choose to learn your lesson and move on. So your last meal was less than healthy--make your next one great! Today you were bad? Tomorrow, be awesome! It's a journey, not a ... Sat, 21 Jul 2012 07:35:00 EST Don't Let A Slip Trip You Up http://www.sparkpeople.com/secrets.asp?tip=39071_dont_let_a_slip_trip_you_up When you slip and overeat or not exercise for a few days, don't allow yourself to "give up." Even if you overeat, you can still plan ahead on your tracker to eat a little for what's left of the day and just get right back to it the next day. Same with exercise, just get it in today, start slow...It is when we get into the thinking of "I already messed up, so I might as well really mess up" that we defeat ourselves. Just get right back on track and make the next choice a healthy one:) Fri, 20 Jul 2012 16:59:00 EST Temptation Feels Better Than Guilt! http://www.sparkpeople.com/secrets.asp?tip=39057_temptation_feels_better_than_guilt I love eating. It's my downfall. I got a bit off track for a while and have realized since hopping back on the wagon that TEMPTATION FEELS BETTER THAN GUILT!! I printed that statement out and taped it to my computer monitor at work. When co-workers bring in all sorts of unhealthy goodies (which happens often) - I read it and remind myself I would rather feel tempted by it - and defeat it than feel guilty for giving into every temptation. Moderation is key. <em>334</em> Wed, 18 Jul 2012 09:50:00 EST Give yourself GRACE http://www.sparkpeople.com/secrets.asp?tip=38963_give_yourself_grace I am not saying slack off but I do think its important to give ourselves one GRACE day where we don't have to follow rules or be perfect. If we know we can give ourselves one day a week like this than it is less likely that we will slack off for longer periods of time. When you do have a hard day... give yourself grace to forget the calories and lack of exercise. Every day is new with no mistakes in it so live it like yesterday didn't exist! Mon, 2 Jul 2012 00:54:00 EST Vending machines & fast food http://www.sparkpeople.com/secrets.asp?tip=38921_vending_machines_fast_food Around 3:30 at work and on the drive home, vending machines & drive-throughs were defeating me. I dream of travel (when I'm small enough to fit in 1 airline seat again!). I put "Travel" on an envelope and each time I want to get something, put the $ in the envelope instead. I've done this for just four days so far, lost 2 pounds, and have $20 in the envelope! <em>253</em> Thu, 21 Jun 2012 15:52:00 EST Doing It My Way http://www.sparkpeople.com/secrets.asp?tip=38840_doing_it_my_way Doing it my way to getting back on track ,I have done alot of things that were wrong in the past and now I have decided to do it my way to getting back on track. I have started eating 3 square meals a day, walking as much as I can and exercising when I can. Sat, 9 Jun 2012 00:40:00 EST Resist overeating at dinner! http://www.sparkpeople.com/secrets.asp?tip=38807_resist_overeating_at_dinner I know I'm supposed to eat slowly. I know it can take 20 minutes for my brain to register that I'm full. REGARDLESS, I am often hungry after I eat my allotted food at dinner.<br><br>The only way I've been able to solve that problem is to LEAVE THE KITCHEN and record my calories on my Spark tracker. In the time it takes me to do that, I feel that feeling of fullness, and I know exactly how many calories I have left for my evening snack. Then back to the kitchen for clean-up duty. Sat, 2 Jun 2012 17:51:00 EST Set a timer to postpone overeating http://www.sparkpeople.com/secrets.asp?tip=38806_set_a_timer_to_postpone_overeating To help break the habit of overeating, set a timer for 15 min. and focus on doing something constructive until the timer goes off-- for example, something that's been weighing on you and that you've been procrastinating-- instead of overeating. <em>250</em> Sat, 2 Jun 2012 14:03:00 EST Tell Someone! http://www.sparkpeople.com/secrets.asp?tip=38759_tell_someone If you've begun to give into a serious binge episode, don't hide; go find someone and tell them! As soon as you start talking, you will hear how foolish your actions were, and your escalating emotions will abate, giving your mind a chance to sort things out and get you off your path of destruction. Not only that, but you'll have someone to hold you accountable. This saved my day today, after a three-cookie trigger. Mon, 28 May 2012 04:53:00 EST Turn your Relapse into a RECYCLE! http://www.sparkpeople.com/secrets.asp?tip=38719_turn_your_relapse_into_a_recycle I Goofed Up! Pizza and Dr. Pepper! Right when I was doing everything right for a change! Argh! I started to get really down on myself, but then, I decided to look at my slip as a RECYCLE and see what I can learn from it that will help me make a better plan for the next time...<br>This is my new Mantra:<br>DON'T GIVE UP IF YOU GOOF UP---JUST RECYCLE!<br>Hang in there! <br>(((HUGS)))<br> <em>306</em> Sat, 19 May 2012 02:37:00 EST Never Quit http://www.sparkpeople.com/secrets.asp?tip=38674_never_quit Never say you're starting over -- you're just picking up where you left off. Never look back with regrets -- it's all about moving forward. Continue looking forward because that's where the real you is--right in front of you. Wed, 9 May 2012 22:33:00 EST Count your NSVs http://www.sparkpeople.com/secrets.asp?tip=38624_count_your_nsvs When you fall off track, don't let it keep you down. Count your NSVs (nonscale victories) and get back up again, even if you have to take baby steps at first. NSVs can be anything that you can do now and couldn't do before, noticing a change in yourself (like drinking more water naturally, not because you know you should), etc. If you are a newby to Spark, just joining Spark can be your first NSV! Call on a sparkfriend, if you need to. <em>220</em> Sat, 5 May 2012 23:19:00 EST Start Slow http://www.sparkpeople.com/secrets.asp?tip=38597_start_slow Just start walking or moving any way you can every day. 5 minutes is an easy amount of time that all of us can find in the day. It will help you feel better about yourself and in turn, will help you turn the corner again to get back on track. <em>306</em> Fri, 4 May 2012 19:26:00 EST Learning to say "no," remember you can "later" http://www.sparkpeople.com/secrets.asp?tip=38490_learning_to_say_no_remember_you_can_later Many times when I am having a great calorie intake day, there is a little monster who strikes - the "that is most gorgeous pizza I have ever seen" monster. What I've learned about giving into temptation is that I tell myself I can eat that on my "free" day. I let myself have one once every other week - and then I get it out of my system. In fact, next Saturday, I will be eating Chinese, Pizza, and brownies. Usually when it gets to that day I find one of those things is just enough. Fri, 20 Apr 2012 20:20:00 EST I had a terrible binge http://www.sparkpeople.com/secrets.asp?tip=38457_i_had_a_terrible_binge I just couldn't help myself. I think it was emotional eating. I ate over 4000 cal. in one day!!!<br>But the next day day, it was like it never happened. I'm back on track, eating the right amount of calories and trying to add some activity to make up for the binge. <br>I didn't waste my time feeling guilty. I know we all give in to cravings now and them. And hopefully next time I'm faced with such a decision, I'll choose not to binge. Sat, 14 Apr 2012 12:28:00 EST It takes several attempts for a life change to "stick" http://www.sparkpeople.com/secrets.asp?tip=38414_it_takes_several_attempts_for_a_life_change_to_stick I read somewhere that on average it takes 5 to 7 attempts to quit smoking or break a substance addiction before it "sticks". I think that making the choice to break unhealthy eating habits is no different. If you keep trying, you WILL find the approach that works best for you. Each attempt lays the groundwork for the next one. I don't think of it as failure, but practice. Mon, 9 Apr 2012 08:50:00 EST Cheating http://www.sparkpeople.com/secrets.asp?tip=38392_cheating When you eat healthy all day and then splurge later for dinner or a party dont get down on yourself. If you stop after that and dont go home and spurge some more odds are it wont show up the next day on the scale. <em>29</em> Wed, 4 Apr 2012 07:31:00 EST One Thing http://www.sparkpeople.com/secrets.asp?tip=38382_one_thing I have stayed away from this website because I knew I was not trying to loose weight. I had surgery, this or that, but plain laziness. I decided to do one thing differently and that is to walk four times a week. Nothing more nothing less. I hope I can do it this time. <em>213</em> Mon, 2 Apr 2012 17:14:00 EST Just got to get back on track http://www.sparkpeople.com/secrets.asp?tip=38291_just_got_to_get_back_on_track Wear a hair elastic around your wrist and every time you think a negative thought about your body or self just snap it (lightly). This way you can gauge how often you unnecessarily criticize yourself. This is for self awareness. I'm now considering buying a necklace with an anchor to hold throughout the day to remind myself to keep my balance and think uplifting / motivating thoughts about my body. Remember, you are what you predominately think so tip the scale in the positive direction! Thu, 22 Mar 2012 23:14:00 EST Review your old blog posts http://www.sparkpeople.com/secrets.asp?tip=38282_review_your_old_blog_posts I am getting back on track after some times of stress that took me away from my program. I am finding that rereading my original blog posts are giving me the motivation to do this again. It is fun to see the evolution of who I am today, and also see how wise my original words were. Plus I can see what worked and what didn't and it . It is very motivating to me. <em>306</em> Thu, 22 Mar 2012 08:28:00 EST I was on track at one time; I can get on track again! http://www.sparkpeople.com/secrets.asp?tip=38251_i_was_on_track_at_one_time_i_can_get_on_track_again So a few pounds came back while I was busy not caring for myself properly. That's life. I've sparked it away before; I can spark it away again. Sat, 17 Mar 2012 11:12:00 EST Don't give up http://www.sparkpeople.com/secrets.asp?tip=38153_dont_give_up Everyone has a bad day, they eat something they shouldn’t, they don’t have time to exercise, and they know they just ‘blew” all the hard work they have done. Don’t give up, just keep going. You are worth it. Tue, 6 Mar 2012 12:59:00 EST Change your Goals http://www.sparkpeople.com/secrets.asp?tip=38136_change_your_goals Go under your tracker tab to other goals and change your goals every few weeks. This gives you new goals and something new to strive for. Plus changing things up is new motivation for me! <em>248</em> Mon, 5 Mar 2012 15:52:00 EST Failure is not the enemy http://www.sparkpeople.com/secrets.asp?tip=38059_failure_is_not_the_enemy It's what we learn from our failures that can get us to success. So I try to be grateful for my mistakes, as I then have an opportunity to do something differently. Sat, 25 Feb 2012 21:50:00 EST emotional eating http://www.sparkpeople.com/secrets.asp?tip=37981_emotional_eating As a recovering emotional eater I have found when I am stressed and am tempted to reach for the most unhealthy of options I make myself do 30 lunges before I can eat it... what I have discovered is after doin them I realize I didnt want it to begin with and it curbs my need to binge and I burn calories versus add them. Thu, 16 Feb 2012 17:43:00 EST Review and Tweak the Plan~ http://www.sparkpeople.com/secrets.asp?tip=37979_review_and_tweak_the_plan Whenever i'm getting off track or even when i'm feeling a little bored I look over my old blogs. Almost all of them give me a more positive perspective or solutions to what I want to tweak or change. Should I not feel more empowered or motivated to a new direction then I hit some of my SP friends blogs. Thu, 16 Feb 2012 14:33:00 EST A Place To Call My Own http://www.sparkpeople.com/secrets.asp?tip=37973_a_place_to_call_my_own I have just completed putting my own work out room together in our basement. That, on top of logging back onto Spark People after months of being ashamed I hadn't actually done anything, has really lit the fire I needed to get started. Having a designated space to work out where I know I will not be interrupted has gotten me back on track! Wed, 15 Feb 2012 11:45:00 EST OMG! http://www.sparkpeople.com/secrets.asp?tip=37907_omg I think my title sums this up. Just got on the scale this morning and I am at my heaviest weight ever. I am completely disgusted with myself. For months I have said I wanted to lose weight and have done nothing. I certainly have plenty of excuses. Time to stop with the excuses and get my ass in gear. I do not know if I can do this alone. Certainly not much support at home. Maybe I will really need to take advantage of Sparkpeople and find some support from the amazing people there. OM... Sat, 11 Feb 2012 10:53:00 EST Keep The Faith! http://www.sparkpeople.com/secrets.asp?tip=37823_keep_the_faith Believing that I can jump back<br>Believing that I can see it to the finish line <br>Believing that next time I will be stronger<br>Believing that my pants will feel bigger, the scale will say smaller. Thu, 2 Feb 2012 19:06:00 EST Keep Coming Back http://www.sparkpeople.com/secrets.asp?tip=37678_keep_coming_back Most of us are going to fall off the wagon at some point. We may even get to the point to where we stop logging in because we don't want to admit that we're not taking the little steps to succeed. This site will always be here. There's always an opportunity to reset. As long as we keep coming back there continues to be an opportunity to reach our goals. Sun, 22 Jan 2012 18:48:00 EST Organized Living Space http://www.sparkpeople.com/secrets.asp?tip=37677_organized_living_space Keeping my apartment clean, tidy and organized makes all the difference for me. I know that when my apartment is untidy and disorganized my eating habits also become unorganized. Sun, 22 Jan 2012 17:29:00 EST Hit the Reset Button http://www.sparkpeople.com/secrets.asp?tip=37614_hit_the_reset_button So what do we do? Anything. Something. So long as we just don't sit there. If we screw it up, start over. Try something else. If we wait until we've satisfied all the uncertainties, it may be too late. Lee Iacocca<br><br>Every day is a new opportunity. You can build on yesterday's success or put its failures behind and start over again. That's the way life is, with a new game every day, and that's the way baseball is. Bob Felle<br> Tue, 17 Jan 2012 16:04:00 EST The little things http://www.sparkpeople.com/secrets.asp?tip=37561_the_little_things I remind myself that overindulgence is a once in awhile thing. It happens to all of us. However, the little habits like drinking plenty of water, tracking intake and exercise are the always things that will see me through to my goals. They are the foundation of a healthy life and they are what I fall back on when I fall off the proverbial wagon! If I eat a carton of ice cream, I can still drink my water and take a walk and all is not lost. Then tomorrow is a new day! Sat, 14 Jan 2012 17:04:00 EST Slipping up http://www.sparkpeople.com/secrets.asp?tip=37531_slipping_up Using my son and work and school as an excuse for not exercising. I have been using them too much this last 2 weeks as a way of covering for not working out. <em>24</em> So I remind my self of the positive reasons for going to the gym and the way I feel after. I am usually able to pep talk myself back into the gym. If not I make sure I remind myself that I should have gone and try to do something in place of the exercise. Fri, 13 Jan 2012 11:26:00 EST Fo'gettabout it. http://www.sparkpeople.com/secrets.asp?tip=37449_fogettabout_it Everyone gets off track at some point. Don't beat yourself up! Take a deep breath, allow yourself to be human, and go back to the plan. Sun, 8 Jan 2012 18:29:00 EST Allow Failure. Allow "Detours." http://www.sparkpeople.com/secrets.asp?tip=37390_allow_failure_allow_detours I'm in maintenance mode, which is always a challenge. I've been here before and do not want to "fail" again. I recently had a 3 pound gain and was beating myself up. "Allowing failure" was "not acceptable," yet it's one of the 5 "secrets" of the 5 percent of people who take off the weight and keep it off. I aspire to be one of them. When I realized I had merely taken a detour and gotten lost for a little while, it was pretty simple to find my way back to the main road. And I am very grateful. Wed, 4 Jan 2012 19:20:00 EST Weigh-in ... Especially when you don't want to http://www.sparkpeople.com/secrets.asp?tip=37366_weighin_especially_when_you_dont_want_to The scale is *not* your enemy nor something to be feared. It is a tool. Use it to help you do the work of weight loss.<br><br>Think about this: do you fear the thermometer? No! You use it to help you dress for outside. It's a tool that gives you a useful number.<br><br>Ditto the scale. I know I packed it in this Holiday. I knew the scale would give me a large number. Now I know wha tto do next to reach my goals. <br><br>No one scolded me. I did not sustain an injury. <br><br>Now, back to work... Wed, 4 Jan 2012 11:31:00 EST The 3 Bite Rule http://www.sparkpeople.com/secrets.asp?tip=37361_the_3_bite_rule Instead of totally depriving yourself, occasionally I give into those cravings and all myself no more than 3 bites. I find by using this theory my cravings are not as frequent and I don't go way overboard. Wed, 4 Jan 2012 10:48:00 EST Being HONEST with myself http://www.sparkpeople.com/secrets.asp?tip=37343_being_honest_with_myself In order for me to re-start my quest to losing weight again, I had to be HONEST with myself. I find that I make excuses for a lot of my bad habits that lead me to my current weight. For example, I'm not as big as some folks; I still have time to lose the weight; I can't workout because I don't have time and can't ruin my hair (African American women know what I mean about the hair excuse); and I'm this way due to genetics. Well... I had to start being HONEST by saying I have 1,001 excuses. Wed, 4 Jan 2012 03:50:00 EST Never Give Up http://www.sparkpeople.com/secrets.asp?tip=37324_never_give_up Always remember you are worth it. No matter what route you've taken you have the ability to pull through. Dig deep.....and know that there are Spark Teams available and Sparkfriends that are here to encourage and help. There are so many tools......take advantage of this and get back on track..!! Mon, 2 Jan 2012 16:59:00 EST Wipe the slate clean. http://www.sparkpeople.com/secrets.asp?tip=37301_wipe_the_slate_clean Leave the mistakes of last year behind and start fresh with the new year. Learn to take each day with a new approach to succeed on the journey to a healthy life. We can do it! Sat, 31 Dec 2011 17:01:00 EST Make a Plan http://www.sparkpeople.com/secrets.asp?tip=37293_make_a_plan Decide what to eat including snacks to prevent hunger. Sat, 31 Dec 2011 06:48:00 EST Think small to lose weight http://www.sparkpeople.com/secrets.asp?tip=37217_think_chinese_to_lose_weight I use the smallest plate I have that could handle enough rice (about three table spoons) three pieces of chicken, and then three spoons and a half of the other stuff (vegetables) and drink water. (This after buffets and pigging out). Mon, 19 Dec 2011 09:12:00 EST Track at Work http://www.sparkpeople.com/secrets.asp?tip=37179_track_at_work I keep my Spark Nutrition Tracker open, but minimized, on my computer at work. That way I can track all day long and when I get home, after tracking dinner, I'm done for the day. The incentive is I usually rack up 10 pts. for tracking and this often gets me a bonus spin on the wheel! <em>347</em> Tue, 13 Dec 2011 05:08:00 EST Fill in the Nutrition Tracker in the A.M. http://www.sparkpeople.com/secrets.asp?tip=37095_fill_in_the_nutrition_tracker_in_the_am When you've been off-track with food choices, whether for a day or several months, start the day by planning all meals and snacks. This will allow less room for "forgot I ate," "confusion," "accidents" or other excuses. You'll have a solid foundation for the day. You might even pre-log a couple of days at a time, making it simple to cook ahead and concoct new combinations of foods while staying within your nutrition and calorie goals. Sun, 4 Dec 2011 16:17:00 EST A Little Help http://www.sparkpeople.com/secrets.asp?tip=36989_a_little_help Everyone has inside of him a piece of good news. The good news is that you don't know how great you can be! How much you can love! What you can accomplish! And what your potential is!”—Anne Frank <br> Sat, 19 Nov 2011 16:03:00 EST Today is a new Day! http://www.sparkpeople.com/secrets.asp?tip=36941_today_is_a_new_day Today is a new beginning, no mistakes in it. Forgive yourself for whatever happened in the past, its already done - and cannot be undone. Instead, visualize a new future, I like to use affirmations at the beginning of a day: Nothing tastes as good as feeling healthy. Sun, 13 Nov 2011 12:08:00 EST Not Alone http://www.sparkpeople.com/secrets.asp?tip=36919_not_alone I know I don't need to be in seclusion because of my relationship with food anymore. There are others like me and connecting with them is what keeps me going on my path to healthy eating. Sat, 12 Nov 2011 08:17:00 EST drink more water http://www.sparkpeople.com/secrets.asp?tip=36907_drink_more_water eating breakfast every morning really makes a difference. along with snacking on veggies, fruit and drinking lots of water <em>104</em> Fri, 11 Nov 2011 13:12:00 EST Get rid of it! http://www.sparkpeople.com/secrets.asp?tip=36876_get_rid_of_it I just threw away a carton of ice cream that has been lurking in the back of my brain since this morning. Instead of letting it haunt me, I just up and tossed it out! Is it tempting you? Give it the boot! <em>306</em> Mon, 7 Nov 2011 19:06:00 EST My Weight after Bariatic Surgery http://www.sparkpeople.com/secrets.asp?tip=36790_my_weight_after_bariatic_surgery Starting weight 237. Now 127 <em>230</em> Fri, 28 Oct 2011 22:53:00 EST Double Benefits!!! http://www.sparkpeople.com/secrets.asp?tip=36775_double_benefits If you get hit with a craving, or after you`ve finished eating, brush your teeth. It will get the taste of the food out of your mouth, get your mind off what you were craving and break the cycle of eating. And, it will improve your oral health!!! :D Thu, 27 Oct 2011 19:45:00 EST Ice Cream http://www.sparkpeople.com/secrets.asp?tip=36727_ice_cream I was "treating" myself to a pint of strawberry ice cream with a brownie warmed each Sunday evening for quite sometime. It was my gift for making it through a week at work. I have stopped this habit. I have not had this snack for 3 weeks. Yea! Sun, 23 Oct 2011 14:53:00 EST Loose the Stress http://www.sparkpeople.com/secrets.asp?tip=36623_loose_the_stress I found that by lessening the stress in my life allowed the life style changes to slip in and fill the space previously occupied by the stress. Since sending stress packing I've shed 47lbs.<br><br>Circumstances don't defeat you - you defeat yourself when you give up. - Jonathan Lockwood Huie Tue, 11 Oct 2011 00:01:00 EST Quitting http://www.sparkpeople.com/secrets.asp?tip=36612_quitting You can quit as many times as you want. Just make sure you START one more thime than you QUIT. <br><br>In other words, it's okay if you fail one day, if you have to take short break, if you have a no good rotten bad stinky day, week, month even year... as long as you pull yourself back up, plan to succeed, and start over... once more time than you fail. If you do, you will win, because the option is failing or quitting again, and then starting again! Eventually you WILL win. Mon, 10 Oct 2011 15:44:00 EST Courage http://www.sparkpeople.com/secrets.asp?tip=36554_courage By logging in today, you've given yourself a gift. You've been brave. Give yourself the credit you deserve for putting yourself first and taking the risk to try again. Mon, 3 Oct 2011 13:11:00 EST Two steps forward and one step back will still get you there ! http://www.sparkpeople.com/secrets.asp?tip=36520_two_steps_forward_and_one_step_back_will_still_get_you_there_ Not all goals are reached by a straight line. Ever miss your corner on the drive home? You didn't keep going out of your way, did you. Nope--you made another turn and got back on the main trail--then you continued your travels. It happens to everyone at some time or another. No crisis involved--just another opportunity to improve. You'll get there! <em>332</em> Fri, 30 Sep 2011 19:30:00 EST Better Way to Ice Your Knee (or whatever needs ice) http://www.sparkpeople.com/secrets.asp?tip=36461_better_way_to_ice_your_knee_or_whatever_needs_ice I just read yet another article that suggests icing your knee with ice or vegetables. My husband and I filled sandwich bag that seals with liquid dish detergent. We then put this bag in a second bag and tossed it in the freezer. It won't freeze solid and can be molded around the painful area. I wrapped it in a kitchen hand-towel and it formed perfectly around my knee. More comfortable than ice cubes or rolling around peas. Sun, 25 Sep 2011 06:01:00 EST dont beat yourself up http://www.sparkpeople.com/secrets.asp?tip=36418_dont_beat_yourself_up if i slip up, even if it is a couple of days, i dont beat myself up over it, i just take note of how much better i feel when i eat bettter and exercise. thats enough to get me back on track<br> Mon, 19 Sep 2011 15:56:00 EST Weight Watcher http://www.sparkpeople.com/secrets.asp?tip=36370_weight_watcher pick at least 4 days this week ready and follow plans. <em>194</em> Strengthen & Lean on them when the going get tough. <br><br>Portion correction <br>be activities <em>311</em> <br>Track everything. Wed, 14 Sep 2011 21:47:00 EST getting back to the gym - morning workouts http://www.sparkpeople.com/secrets.asp?tip=36355_getting_back_to_the_gym_morning_workouts When I miss a morning of excercise and that day turns into a week and then a month (or more!), it is so hard to get back to the gym! Setting the alarm doesn't work. I just feel so tired. So what I do is I sleep in my work out clothes and pack my bag for work and get my work clothes all ironed and ready for the next day. Then when the alarm goes off, all I have to do it grab my car keys and go.<br> Tue, 13 Sep 2011 01:39:00 EST