SparkPeople Getting Back On Track Secrets Learn some of the secrets of success for Getting Back On Track from SparkPeople members. SparkPeople Getting Back On Track Secrets 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.. 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 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 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... 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 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 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. 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 <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! 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 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 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 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 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! 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 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 <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 ... 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 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 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 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 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.. 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 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 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 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. 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 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 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! "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 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 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 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 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 <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? 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 <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 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 <img src=""><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) 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 <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? 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 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 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 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 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 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 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 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 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 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 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! 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! 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!!! 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 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 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 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 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! 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. 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 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 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 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 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 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 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 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 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 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 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 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. 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 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! 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 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 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 For years I didn't think I could start a diet on any day except<br><br>2. Drink water... Fri, 1 Jan 2016 16:41:00 EST 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 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 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... 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 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 ..? 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 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 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 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! 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 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? 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? 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 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 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 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 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! 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!! 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 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 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 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 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 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 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 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 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 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 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 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. 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 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 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 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 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 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! 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 don`t eat 3hrs before going to bed ,drink plenty of water Mon, 17 Feb 2014 22:42:00 EST 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 “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 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! 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! 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 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. Learn to fall. So that you can get back up again. Sat, 21 Dec 2013 09:15:00 EST 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 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 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 I decided to put my mind into deciding to get better. Fri, 11 Oct 2013 06:48:00 EST 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?? We are all human but I want to live longer & healthier. I've lost weight before so, I know I can do 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 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. 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 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!! 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 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... 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 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 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 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 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! 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! 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 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!! 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 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 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. 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 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 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 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 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 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 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 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! 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! 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 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 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. 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 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 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 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 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. 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!! 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 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 ... 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~~ 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 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 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!" 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 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 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 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 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. 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 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! 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 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! 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 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 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 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! 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 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! 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! 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 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 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 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" 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 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" 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 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 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 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 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! 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 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 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 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 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~ 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 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! 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! 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 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 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 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 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 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. 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." 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 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 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 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 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. 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 Decide what to eat including snacks to prevent hunger. Sat, 31 Dec 2011 06:48:00 EST Think small 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 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. 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 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! 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 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 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! 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 Starting weight 237. Now 127 <em>230</em> Fri, 28 Oct 2011 22:53:00 EST 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 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 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 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 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 ! 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) 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 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 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 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 Reading other people's secrets When I had a really bad day today I accidentally found this site. Just knowing other people had 'been there, done that" and found a way out helped me enormously. I gave away the last half of the chocolate bar and vowed to do better tomorrow. Sat, 10 Sep 2011 20:52:00 EST I cheated today...... Today I cheated...I was in need of a chocolate fix and I took it. No I do not feel bad because I continued with my workout plans and stayed on track even though I wanted to take it out on myself.....shhhhhhhh.......I FORGOT I WAS HUMAN. <br> <em>43</em> Sat, 27 Aug 2011 02:25:00 EST Fail up “Ultimately, life is about failing better. Every day you wake up, you get another chance to get it right, to come up from failure, to fail up.” - Tavis Smiley Fri, 26 Aug 2011 18:59:00 EST The first and the best victory is to conquer self <em>306</em> Sun, 21 Aug 2011 21:04:00 EST Forgive yourself track get back up. I found logging my 5 cookies,made me fell safe and in control,<br>as well as accepting the truth and holding myself accountable/ <em>250</em> Fri, 19 Aug 2011 00:31:00 EST The body needs vs. "I need" Just read in Yoga Journal where the author mentioned she got back on track by hearing a teacher talk about how to "place the body" in a certain posture vs. "your body"...she thought about this when dealing with food cravings and emotional eating. Does "the body" need the extra serving, or do "I need" it? If it's "I" then consider taking another look what's behind the craving and deal with the underlying issue first...if it's "the body" truly then nourish it and move on...this really helped... Wed, 10 Aug 2011 01:37:00 EST To help yourself relax. When I start feeling like my work is piling up and my life is starting to get out of control I re-organise my room completely to give myself a new start. It helps me relax, motivates me and helps me realise that I can do things. Tue, 9 Aug 2011 22:14:00 EST Go With Your Gut, Not Your Guilt You've had a day of bad eating and you're feeling like you've really screwed up. Don't let it send you into a tailspin. Consider this: when it comes to the aftermath of poor food choices, our bodies are smarter than our brains. It takes about 24 hours for a meal to move through the entire digestive system, but the mind holds onto the guilt much longer. Trust your gut. It's moved on, and so should you. Every day, your body is a clean slate while your brain is stuck worrying about past wrongs. Thu, 4 Aug 2011 01:31:00 EST Forgive Yourself After a misstep, no matter how big or small, you have to forgive yourself and look forward not back. Forget how many times you've tried and failed. Forget the cheesecake with whipped cream. It has no reflection on you as a person; it is only what it is. Move on and feel proud of yourself that you have, Mon, 1 Aug 2011 12:25:00 EST Join a Challenge! Backsliding IS inevitable. When I came back to SP, I'd track breakfast, maybe a snack or two, but rarely got my full day's nutrition in (not to mention activity). THEN, I joined a couple of challenges with the spark teams I'm in. I haven't missed tracking meals and snacks AND I'm getting my exercise in EVERY DAY! Wed, 27 Jul 2011 22:33:00 EST Tracking Every Day <em>17</em> Getting my tracking done on the computer<br> <em>311</em> Getting my walk in every day!!! Wed, 27 Jul 2011 07:33:00 EST False Friends Fadeout Sometimes I find myself falling into old (bad) habits and it's not easy to get back on track. One day I realized I was letting others convince me to "go ahead and eat" or to skip my exercise "just this once."<br>When I figured this out I knew I had to rethink a few relationships. It was awkward to explain how diet/exercise is important for my health. Those who respect that may need a reminder at times but it's working out great. I slowly pull away from the ones who don't. Fri, 22 Jul 2011 01:15:00 EST Don't Quit, Keep Sparking... I want to encourage you to keep on sparking my friend's, stay focused, you can do it... Take 1 day at a time, don't look back, go slow, remember, baby steps get results, keep your eyes on the finishing line and before you know it you will meet your goals! <em>224</em> <em>306</em> Tue, 19 Jul 2011 17:14:00 EST Every day is a new day, a new 24 hours to try again. change regret to resolve, let go and go on. Even if it is an hour at a time, or 15 minutes. progress is made in baby steps. Turn your mind to happy thoughts that you looked forward to when you first got a glimpse of going on an adventure to a new you and a better lifestyle change. Try to reconnect to those inklings of sparks of ideas and feelings. Have hope and just begin again. We all have to. After all, no one is perfect, Even a perfect egg must crack for a new life to begin. Be kind and ge... Mon, 18 Jul 2011 11:12:00 EST Losing the spark is okay, as long as you get it back. We all go through times when we don't do as we should. Moments were we binge when we shouldn't, or forget to work out when we should... or just start procrastinating. It's all right to have these setbacks, as long as we get back into it. Whatever it takes to find that motivation again - do it! And if you can't seem to get motivated.. then just start doing it again anyway! The momentum will eventually take over. :) <em>306</em> Mon, 18 Jul 2011 10:26:00 EST Tweaking the Schedule I wrote out my priorities on a small card & assigned a 1 hr time slot to get each one done in. ( I numbered my chores, but started with 10 for 10am). Not that each chore takes an hour, but it helped me to stay focused through the day. Life never happens exactly according to schedule, which is good, too. I like surprises & last night we were blessed with a great surprise visit from friends. I didn't get everything done, but did so much better than without a plan & can do better today! It work... Fri, 15 Jul 2011 08:12:00 EST Nothing wrong with a setback Getting back on the horse gets easier if you accept that once in awhile you will fall off. Thu, 14 Jul 2011 20:07:00 EST Take Time To Work On You! It's easy to say you are too busy but, every minute you spend using the tools on and tracking your food and exercise is a minute well spent. It keeps me focused on my goals and reminds me of my achievements. I am working toward my goals now instead of daydreaming about what I wished my life could be. You owe it to yourself and your loved ones to take time for will be happier and that will make them happier too! Thu, 14 Jul 2011 14:48:00 EST Blogging Blogging about a splurge or some kind of back step on my healthy journey allows me to really focus in on what caused it, why I did it, and how to prevent it from happening again :) Thu, 14 Jul 2011 13:13:00 EST Reaction is a second chance to ACT!! Sometimes we fall off track & lose our direction. The most important thing is how we respond to it. Reaction is more important than any action. Our reaction is the most important step than the initial action. For example, we can make a simple mistake at times because it happens unconsciously. But recognizing our mistakes & how we REACT to it is what decides our future. Reaction is a second chance to ACT!! So don't put your head down, move forward & respond with a better REACTION!! Thu, 14 Jul 2011 09:51:00 EST Start Now Don't wait by saying "Ill start again tomorrow." Just do one small thing now that puts you right back into it. Go for a walk around the block, Have a healthy snack, write down your goals for the day, and write how good you feel once you have done it. Remind yourself that you are worth it, and everything little thing in the right direction will take you to your goal. <em>306</em> Thu, 14 Jul 2011 09:34:00 EST Reviewing Your Priorities Life can be such a roller coaster. Right now the only work I have is occasional temp jobs so I might get called in "ASAP" and it might last just a day or two. Paying my bills and buying groceries are good and high priorities, but they also throw everything else off track, such as healthy eating, exercise, family time, etc. On a work, day, work is my priority, but I need to also come home after and review (and plan) the rest of my time to make it all work out better. Planning is the key! ... Thu, 14 Jul 2011 07:58:00 EST Re-Start Your Program Running as much as I wanted to was getting to be a burden for me, to the point that I only did it once a week. I decided to start from scratch and gradually work back into it to go easier on myself. I started back with the C25K program, and it has been a lot easier to get going 3x/week! Wed, 13 Jul 2011 11:50:00 EST Cravings If you have major sweet tooth cravings try Skinny cow candy and ice cream, or peanut butter and jelly! Use 100 calorie packs or 100 calorie (or less) ice creams. Sometimes we need to give in to our cravings, so its good to have "healthy" indulgent items on hand so we dont over-indulge in horrible things! <em>334</em> Wed, 13 Jul 2011 00:55:00 EST Hit the reset button Think like Scarlett O'Hara - "Tomorrow is another day!" Tue, 12 Jul 2011 14:00:00 EST Never give up! After numerous attempts to get back on track, I found that what works for me is staying in touch w/ the message boards and reading all of these secrets for a few minutes several times a day to help me stay focused on the goal. <em>224</em> Sun, 10 Jul 2011 22:06:00 EST Holding Yourself Accountable No matter how bad I am with food and overeat, I make sure I track it, it holds me accountable and helps me get back on track seeing how bad those high calorie foods are in real numbers. Sat, 9 Jul 2011 15:49:00 EST Start Slow Start slow, make small changes, and take it one day at a time. Sat, 9 Jul 2011 15:34:00 EST Staying focused One mess up does not mean you can just quit -- get focused and keep your eye on the prize! <em>344</em> Sat, 9 Jul 2011 13:35:00 EST Track the good and bad Track the binges you have as well as everything else. It puts a lot of things into perspective and it can help you determine why it happened in the first place. Remember this is a life style change and not a diet so there will be ups and downs! Sat, 9 Jul 2011 03:48:00 EST Cravings Just have one bite and no more. Wait five minutes and while you are waiting, focus on something else. <em>211</em> Thu, 7 Jul 2011 09:53:00 EST It's up to you (and ONLY you!) There really are just two choices: EXCUSES or PROGRESS.<br><br>This can be applied to many aspects of life, decision -making, tasks you need to tackle.....<br><br> Thu, 7 Jul 2011 08:55:00 EST Reward your failure......yes, really! I have been one who falls hard. Blowing a meal turns into a whole day, then a week, an then even months. I have decided that if it happens again, I am going to reward myself with 'prize' as soon as I get back in the saddle. This will make me get back on track immediately instead of falling off the wagon for months. Thu, 7 Jul 2011 08:20:00 EST WHEN YOU FEEL FRUSTRATED OR LIKE GIVING UP It took me 3 /4 years to finally loose weight. I found two people who lost a lot of weight and started reading their blog as well as made them a Spark friend. It helped me change my thinking and my attitude! Mon, 4 Jul 2011 09:07:00 EST Beating the occasional bad day overeating hangover blues When I have a bad day food wise it takes a huge toll on me mentally. When I get to the end of a day like that, I sit down and breath. I tell myself tomorrow is a brand new day and I get myself motivated by thinking of extra cardio things I will add into my day. Now I get a good nights rest and start my new day with a fresh outlook Fri, 1 Jul 2011 13:00:00 EST Faith God is our protection and our strength. He always helps in times of trouble.<br>(PSALM 46:1) Thu, 30 Jun 2011 07:30:00 EST Spark through a difficult day Instead of bingeing or otherwise emotionally overeating, spend some time on the Spark People message boards and reading other members' blogs. It's much harder to stuff your face when you're reading about others' successes and challenges. It helps to put eating in to perspective and of course there are always articles/blogs/posts to remind us of reasons not to and alternatives to binge eating. Tue, 28 Jun 2011 21:03:00 EST Excuses and Lexus' If excuses were Lexus', almost everyone would have a garage full and extras parked on the lawn.<br><br>Walk more, drive less. Tue, 28 Jun 2011 16:30:00 EST Brush your teeth to prevent from over eating Brushing my as soon as I finish eating prevents me from going back for seconds and thirds or mindless snacking throughout the day. Once I brush my teeth I do not want to want to eat more. Mon, 27 Jun 2011 18:09:00 EST Getting up and moving while sitting at a desk all day Set up a reminder in the inbox of the email to go off every 30 minutes to "get up and move". Go to the water cooler and fill up your water bottle or take a walk to the restroom. If there are stairs, take a little stroll for a couple of minutes then come back to the reminder and click "snooze" to be reminded again in 30 minutes. It may not be much but it helps to get up and move for a little bit each 1/2 hour or so throughout an 8 hour work day. Mon, 27 Jun 2011 16:39:00 EST Truthful Tracking for Success A tracker is not intended to be a representation of the perfect you. Sometimes we can get off track for this reason. The more truthful you are in your tracking, the more power you have to reach your goal. Even if you're afraid of the caloric content or flabbergasted at the amount of fat- write it down. It can be as simple as "Ate 1 piece of Aunt Sue's German Chocolate Cake" or "2 Pieces of candy from the jar at work." Mon, 27 Jun 2011 14:43:00 EST Using a check book transaction register I had an extra check book transaction register. I am taking that where ever I go & recording all I eat the first column is the time I eat anything, the next is the date, & where it says description of transaction I put the type of food I ate & the next column I put how much. I put this in a plastic sleeve cover with a pen. On the outside of register I put the date I started doing this Where it says name of Financial Institute I put Eating Healthier for My Future Gain of Living Longer. Sun, 26 Jun 2011 08:48:00 EST Just get back out there. I just go back to the basics and start over one step at a time. Even if it is only walking to the mailbox and back. I keep reminding myself that Doing anything is better than nothing. Sat, 25 Jun 2011 13:25:00 EST Look at All You have Accomplished Everyone falls off the wagon at times, but it's not the fact that we fall off but the fact that we get back on, that counts. When you want to come back after time off, think about how far you've already come. Even if you gained back weight, or maybe gained back all and then some, you've still never gone completely back to that old you. You STILL are in the fight to be healthy, and that has to count for something! Sat, 25 Jun 2011 13:04:00 EST Keep weight tracker accurate If you gain weight after a vacation or holiday, update tracker w/accurate weight! It's tempting to leave lower weight there. But don't b/c I've learned I lose the weight quicker when I can start using the tracker to show a weight loss, vs leaving it at the lower (inaccurate) weight & being reminded daily that you're not there. That negative reminder might hinder motivation where being accurate (& showing drops right away) will boost motivation! Thu, 23 Jun 2011 09:33:00 EST Making myself go to the gym Even if its just telling myself I'll work out for 10 minutes just to get myself moving that day I end up doing my full work out once I get going. Thu, 23 Jun 2011 08:52:00 EST Don't throw yourself down the whole flight of stairs! If you have a bad day and decide to finish what you started and go back on the diet tomorrow think of it this way. If you fell down some stairs you wouldn't get up and throw yourself down the rest of the flight. You get up and walk away. So if you slip up start over right away. Don't wait until tomorrow. Giving yourself a chance to get back on track immediately gives you a sense of empowerment! Wed, 22 Jun 2011 03:29:00 EST Excuses Stop making excuses! Make "Active Choices" to do better. Tue, 21 Jun 2011 07:54:00 EST Don't Give UP! So you had a bad day, fell off the wagon, hit a plateau? Just don't give up! Try changing something up. Don't fool yourself! If you are not doing what you know to do, start making those right choices! You will do this as your keep implementing those healthy choices day and day out! You are a champion! Don't listen to anyone who tells you anything else. Mon, 20 Jun 2011 13:51:00 EST Back to Basic's When you start to back-slide/go back to basic's.start with the beginning what and how much and when are you eating. Keep your logs and you find yourself naturally getting into the flow of things once again. Sun, 19 Jun 2011 20:23:00 EST Give and take If you cheat on a treat - you owe yourself a cardio calorie burning session to equal the treat calories. Sun, 19 Jun 2011 14:10:00 EST Don't Start Over! When I get off track and feel like I have to start all over again. Instead of getting discouraged, I tell myself that I am not starting over from scratch...I'm picking up where I left off. Because I have not undone the knowledge and experience I already aquired. I just have to keep moving forward in the right direction and the mistakes will erase themselves over time. This helps me get back on track quickly and not fall into a pit of depair. Remember...the glass is half full! Fri, 17 Jun 2011 23:47:00 EST Accept your body NOW! I have a problem with body imagine, and when I started gaining weight, it just got worse. It got to the point where I wouldn't look in the mirror. Well last week, I MADE myself put on the bikini I had from when I was thin, and really look myself in the mirror. And I told myself, "I love myself for the person I am, and I accept that I have gained weight. I will not feel guilty for gaining weight, but work to lose the extra pounds. " Thu, 16 Jun 2011 13:47:00 EST positive thinking When I have a negative thought, whether it be about my weight, goals, or ex-boyfriend I make myself do 5 pushups for every thought Thu, 16 Jun 2011 04:49:00 EST Refocusing on what is really important! I received this quote from one the fabulous Sparkle People and expanded it and posted it as my title on my SparkPage. The first and last lines are what I added and I am using that to get myself motivated to get my butt in gear and get the weight off ONCE AND FOR ALL! Tue, 14 Jun 2011 12:07:00 EST A Secret I LOVE to Share I PRAY and when I am done praying, I thanks the Lord for what He will accomplish! Mon, 13 Jun 2011 16:46:00 EST Do not overwhelm yourself When you get into "weight loss mode," remember that it takes time to reach your goal. Here are a few tips and tricks to making weight loss happen without becoming an overwhelming task in your daily life. <br>If you're like me, you saw the scale or felt the tightness in your clothes and it made you say "something's got to change," and you've said it to yourself 100 times. <br> Mon, 13 Jun 2011 13:22:00 EST Quote from one of my mom's favorite songs "Will you remember the famous man who had to fall to rise again? So pick yourself up, dust yourself off, start all over again." Sat, 11 Jun 2011 17:52:00 EST When the world says "give up",hope whispers"try it one more time"-author unknown The hardest part of losing weight is staying with it. I know this from personal experience. I think sometimes, when we want something so much, we become highly critical of ourselves. I am here to tell you that perfection isn't possible. We all have bumps in the road. If you mess up, that's ok! It's part of this journey. Old habits are hard to break! Not impossible! They remind us of what we don't want & test our resolve. Get back with your program & keep going. A healthy life is possible 4 a... Sat, 11 Jun 2011 07:19:00 EST Visualize how you feel What helps me is to visualize how I FEEL after certain choices. I recently got back on track on my diet, and every time I eat, I sit and think: do I feel sluggish and bloated, or do I feel good? I find after I eat a healthy meal I feel energized, not bogged down and guilty. After exercise, I think, "how do I feel? Do I feel lazy and fat or do I feel good?" Really closing my eyes and visualizing how I feel after choices I make helps me remind myself why I need to do this. Fri, 10 Jun 2011 11:38:00 EST RESTART BUTTON I have an imaginary restart button in my head that I push for a fresh start after any slip ups or mistakes I make. It's refreshing and has been so very helpful in breaking the negative cycle of feeling guilty and then out of guilt, making even more poor choices. Stop beating yourself up! We all make mistakes! Push your restart button & move forward to a healthier you! Thu, 9 Jun 2011 12:41:00 EST Every day is a new day I realize that every day is a new opportunity to begin again. I can not let my past mistakes dictate my current and future behaviors. Tue, 7 Jun 2011 19:36:00 EST Gentle reminder Go through your goals list earlier in the day. It helps me as a gentle reminder to eat my fruits, reminds me I need to schedule my walk, and do other items on my priority list. When I don't, the flow of events carry my goals away without my realizing how the day is gone. Tue, 7 Jun 2011 11:33:00 EST Get Honest with Yourself If you have fallen off tack, be honest about why and what it will take to find consistency. Is what you are doing sustainable? Are you eating out of boredome, anger, depression? What are the goals of your journey? Getting honest is the best first step Mon, 6 Jun 2011 13:38:00 EST Strict Diet Regimen for a Few Days w/Weight Loss Being its own Motivation After 8 months of struggling to get back on track and stay there for more than a few days, I finally found what works for me... I put myself on a regimented diet with very low carbs for a specific time period (The 17 Day Diet). I stopped craving carbs and saw a fast weight loss on the scale. Finally losing a significant amount of weight in a few weeks has made all the difference. I am back...and here to stay!! <em>140</em> Sun, 5 Jun 2011 08:38:00 EST