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 courage and encouragement Everyone can nurture the courage and find the encouragement to adapt to any obstacle. But how do you grow your courage and find the encouragement? It comes by cherishing each day for the lessons learned, to gain strength by consistent effort even if you must make changes, to try new resources and ideas, and to share your journey with others. Doing all these things takes and builds up courage, and gives you encouragement.<br>One key is courage to have consistency of effort and to be encourage... Sat, 17 Mar 2018 15:58:00 EST Secret to Meal Planning In the past when it came to dieting I strived for perfection. The minute I went off coarse, or made a bad choice and learned I had sabotaged my diet and my day I would Quit. I would say to myself you blew it and just give up on me.<br><br>When I came to spark there were so many opportunities to be successful. Not only the many articles and blogs and tips but I loved the tracker. <br><br>This is how I use mine. I meal plan and it is so helpful. But unlike some that eat and then track thei... Thu, 3 Aug 2017 10:25:00 EST Secret to Meal Planning Part 2 I would have to say after making my discovery of better to track your meals before you eat them so as not to sabotage your diet, this has been my biggest success tip going the coarse by far. So with that said I would like to expand a little more on the topic.<br><br>When you meal plan it is good always to have certain staples in the house. In the way of protein I always have left over chicken breast from a roasted chicken in a zip lock bag in my chiller tray or freezer, fish, cans of tuna, ... Thu, 3 Aug 2017 10:25:00 EST Secret to Meal Planning Part 3 Okay I will continue on with this all important topic and share my next meal planning idea with you.<br><br>Many of you have children or grandchildren and you know throughout the school year they always get a lunch menu. <br><br>How many of us go through each day saying or being ask, what's for breakfast, lunch or dinner? Sometimes we just simply feel fresh out of ideas. That use to be me but not anymore. Just as I spoke before about shopping weekly I have printed out a blank calendar for... Thu, 3 Aug 2017 10:25:00 EST Never give up Keep trying and keep starting over eventually we will get it and we will succeed. There is a love hate relationship we have within ourselves and once you love the hate you will stop giving up.<br>I love to run but I also hate starting the run, once I finish the run I am glad I started and whether I finished the run or I walked the run the difference is I went and ran, instead of thinking about it all day.<br>I am stronger than I was yesterday and will be stronger tomorrow because I never gav... Mon, 31 Jul 2017 09:07:00 EST Track Food, Exercise and Stats I use the SP Nutrition tracker, fitbit tracker for exercise and a notebook where I post and journal my stats regarding blood pressure, heart rate, how I am feeling, any problems that I can articulate on a daily basis (weight once a week). If I don't track it and keep a journal, I tend to get off plan and stay off for up to two weeks at a time. I write about how I feel, time of day I have the most energy and do affirmations that keep me motivated. I have set daily goals that take me to the lo... Sun, 30 Jul 2017 16:58:00 EST Step count goals <br>Today I celebrate my 8-month bilateral knee replacement! The doctor said it would take at least a year to fully heal - he wasn't kidding!<br> <br>After busting through my step goal on Friday and Saturday while at the Tacoma Dome for a three - day convention, those tendons were sore yesterday. So I was just short of my 5k daily step goal. <br><br>Whatever you do for your 10-minute goals, keep on doing it, then try increasing a wee bit each week. That's what I've been doing on my stationary... Mon, 3 Jul 2017 10:21:00 EST Feeling Scared to get out there? Do not overthink it!<br>Put on your shoes and run. As soon as you hit the pavement you will not be scared anymore.<br>I use the word scared because sometimes we are afraid to become a success. We are meant to do impossible things, overcome tribulations and challenges. <br>Friday night, I wanted to throw in the towel. I didn't want to do my Saturday training run of 9 miles. I was frustrated with our children acting out and it overwhelmed me. I turned off my 5:25 am alarm and said I do not know... Sun, 2 Jul 2017 19:43:00 EST Tracking for Reaching Your Goals Track, Track, Track. <br>Everytime I don't track my food, I go off my food plan. Everytime I neglect to add to my fitness tracking or I just don't do it, I fall out of my routine. <br>Everytime I do not spend time reviewing coach's motivation or trends, just review whats on the Spark Pages, I loose motivation.<br>So track, track track! <br>When I log into track I also view other pages. I'm drawn into the other communities and challenges. It all works to help me meet my goals. The fac... Tue, 27 Jun 2017 18:36:00 EST Never Give Up Have you thought about throwing it all away? Have you told yourself that you will never complete your goal? Have you seen your goals slip away faster than a rabbit down the hole?<br><br>So you might slip here and there. So your inner voice says "it's too late" or "you've messed up yet again." So you've already tried everything else, only to roller coaster up and down, feeling worse than when you started. So you feel like a loser and a giver-upper, and a quitter. WELL DON'T LISTEN TO ALL THOSE... Wed, 21 Jun 2017 14:38:00 EST 30 Day No Cheats/No Sweets Whenever I find I need a reset, I always commit to tracking for thirty days. I don't allow myself ANY sugar additives or sweets or desserts during this time. I also make sure I'm drinking the recommended eight glasses of water per day. <br><br>I've found that if I stick with this plan for thirty days, the impulsive behavior takes a backseat and I'm prepared to make smarter choices when I begin allowing myself these things in moderation. <br><br>At the end of thirty days, <br>1. I'm seeing pro... Tue, 20 Jun 2017 14:45:00 EST Don't Give Up In 2011 I started walking everyday, strength training for a half hour three times a week, changed my diet, only drank water, I lost around 105 lbs and almost reversed my diabetes, I even got over my anxiety enough to go to college. In 2013 I was sexually assaulted and the police refused to do an investigation and were extremely cruel. I had to quit college, I gained all of my weight and then some back, I have been hospitalized 3 times and have tried to take my own life 4 times since then, I l... Mon, 19 Jun 2017 01:38:00 EST Fighting and winning over food cravings I can lose weight and control my food cravings when I eat whole minimally processed foods. After a few days the cravings go away and I feel great.<br>Packaged chips, cookies, cakes and the usual restaurant fare cause me to want to eat more and more of the same. <br>Real food: whole grains, minimally processed meats, vegetables, fruits, milk and yogurt fill me up and the cravings go away. <br>I try to limit my indulgences to small portions and only when the indulgence is high quality and I rea... Sat, 17 Jun 2017 07:11:00 EST Track absolutely everything I've found the best way to get back on track (or to bust through a plateau) is to write down EVERYTHING. It gives me a great idea of where to start (or what areas to refocus on), and helps me see what I need to work on. It works every single time.<br><br>Tracking everything you eat helps you honestly evaluate yourself- to see if you're eating enough of the right kinds of foods, and make sure you are not eating too much of the wrong kinds. Sometimes it's a huge eyeopener to see just how big yo... Tue, 13 Jun 2017 15:14:00 EST What helps me so far I tend to find that if I don't snack after dinner then I lose weight or at least not snacking or binge at night does help.<br><br>Also if you really must have junk food, limit it to something small or once a week. So that changing a lifestyle doesn't become a chore. <br><br>Reward yourself with a treat once a small step is achieved. I also find snacking between meals especially on food such as apples, bananas etc helps one to resist the urge to binge or to go crazy after dinner because they a... Wed, 31 May 2017 06:23:00 EST Binge me NOT You know, I did not realize until recently that I was a binge eater. Yep, somehow over the years, I have been letting emotions, boredom, stress, and other factors get in the way of healthy eating.<br><br>How did that happen? I know what I was working full time shift work, the shifts we worked were gruelling, long, and disrupted many aspects of my life including sleep and eating habits. I also know that when I was working I gradually put weight on until I was really obese. Such a gradual cha... Sun, 21 May 2017 16:57:00 EST Face the Fear, Not the Food When life is stressful, it can be so overwhelming. Whether it's caused by work or personal problems, it can be so hard to resist the temptation to binge eat when you're feeling down.<br><br>Facing your problems is hard. Avoidance seems a billion times easier short-term...but long-term it's actually tougher. Overeating to delay facing your fears doesn't help. It makes things worse. A lot worse.<br><br>Bigger Waist, Bigger Problems<br><br>Eating doesn't solve your problems. It makes them much w... Thu, 18 May 2017 06:56:00 EST This isn't some zero-sum game. For too many years, I have fallen into the trap of GOOD vs BAD. But life isn't so black and white. On the contrary. There are choices, good choices and better choices. But more than that, nothing is a "perfect" choice, so I can stop viewing my inability to achieve "perfect" as failure and a reason to stop trying. Instead I try to learn from my choice and, should I decided their might have been a better option, make a point to take that road the next time I have that opportunity. ... Sun, 14 May 2017 12:41:00 EST Start an Exercise Streak! I first joined SparkPeople 9 years ago. It was the catalyst I needed to lose weight and get back to exercising. Upon signing on I received a message from some man who called himself "Sparkguy". SparkGuy? Are you kidding me? Well, I come to find out he is the guy who started SparkPeople. After making a lot of money in the tech industry, he decided to help people eat healthier, exercise, and lose weight. Let's give this guy a huge round of applause because thanks to him, many of us have begu... Sat, 6 May 2017 21:45:00 EST Don't Give Up I've been doing the weight loss thing a long time. I have been a life time Weight Watchers member since the late 90's. I have been at goal more than I would like to admit and kept it off for several years, but let the bad habits creep back in. But I have never gained all of my weight back by incorporating the good habits I learned into my life everyday. <br><br>If I am eating chips and salsa, I break the chips into little bites. That way it seems like I am getting more. I buy products th... Wed, 3 May 2017 14:30:00 EST Eat more fresh raw vegetables and snacks I have been substituting water-based fresh vegetables for high-calorie foods to subtract calories, carbs and fat from my meals and snacks. <br><br>A friend was telling me about a KETO diet, well I like my carbs way to much to feel I would be successful at that, and I didn't want to fail, again...<br><br>I figured out a compromise. Low carbs is a goal, also to stay under about 1200 calories a day. two basic things. I started tracking my foods daily on SP; big help, I couldn't do it without ... Thu, 27 Apr 2017 23:38:00 EST Don't Beat Yourself Up I've gained back half of the weight I worked to lose. It's been really difficult to come back to Sparkpeople because I've known that I have returned to bad habits. I have been endlessly beating myself up for it and returning has meant really facing up to it.<br><br>I finally decided to give myself credit for all the positive things I do, and stop chastising myself for overindulging. <br><br>Remember the pride of control, the feeling of well-being, and the joy of success. Give yourself a pa... Sun, 9 Apr 2017 15:52:00 EST Being kind to yourself when you slip up Often when we slip up, for instance go overboard with calories or miss workouts, we tend to tear ourselves apart with negative talk. The negative talk makes a catastrophe of a minor setback and the negative emotions that follow delay any desire to try again and potentially fail again. It's easy to see a vicious negative self-perpetuating cycle that cripples us at the time when we can least afford it (emotionally). In my case it can actually start a downward spiral of reaching for comfort foo... Thu, 6 Apr 2017 20:09:00 EST JUST DO IT Just DO it (stealing from NIKE) <br>Don't wait until Monday, or a new month...get in the right mindset and then get back on track. <br>IF you make a mistake or eat something you shouldn't have..restart-then and there, don't waste the day over one mishap. LIFE happens!<br>I have learned from experience that you must be in the right mindset before beginning a lifestyle change. This is not a diet, or short term it should be a lifestyle change and if you are not mentally in the game you will ... Tue, 28 Mar 2017 21:01:00 EST Never Ever Give Up -- Keep Plugging Away It's so easy to give up or say "the heck with it" but you'll never reach your goals with that attitude. I know because that was me with every diet I ever tried. While I still have about 70+ more pounds to reach Onederland, I know I'm closer than I was when I weighed between 340-360 pounds. I know that I lost my earlier weight because I never gave up. Yes, I had many binges, but I did not let them stop me from continuing onward. I would get right back on my diet the very next day and keep go... Fri, 17 Mar 2017 23:46:00 EST Finding Myself Again I lost focus, just did not care... I was still happy about other things. I just let myself go because I was just plain tired of trying.<br>I guess that I finally came out of the fog and realized that only I can change the path that I am walking on. We have all heard the saying "you can lead a horse to water, but you can't make him drink". Same goes for us. We can be lead, how to eat correctly (serving size, potion control, good fats, bad fats, empty stress foods etc...) We can be taught all o... Thu, 16 Mar 2017 23:50:00 EST movement is change After letting myself get very sedentary after retirement, I was in quite a bit of pain from arthritis and varying my diet didn't seem to result in much weight loss. I set myself a goal of just getting moving three days a week first. Went swimming two days a week to start and didn't expect too much, just kept moving for half an hour. Then I added a third day. Our new pool opened in town and that was a great motivator to get to the pool, now I can sit in the hot tub after working out!<br><b... Thu, 16 Mar 2017 12:09:00 EST Track What You Eat My secret to success (one of them) is to pre-track everything I eat. If I have it planned I stay on plan. It's when I'm not suitably prepared for the day that things tend to fall apart. Every Sunday morning I take out my bullet journal and I plan all of my breakfasts, lunches and dinners for the week. <br><br>I start out with a survey of my fridge and freezer. I take note of what I have on hand. Then I get out a cookbook off the shelf and see what I can come up with with the ingredients... Sat, 11 Mar 2017 12:06:00 EST Not Getting Bored of Tracking I quit for awhile since I was tired of writing everything down every time I ate something. I felt like I was doing it all day!<br><br>Finally I decided to track a different way. I now measure food out in 100 calorie portions at the end of each day. Toss in a variety to my "Eat Tomorrow" shelves (one each in the fridge, freezer and cupboard) so that they add up to my calorie intake goals and voila, it's 10 minutes at the end of each night and no tracking the next day, I can just eat what's ... Sat, 11 Mar 2017 11:18:00 EST Stick to it even when you are stressed out! This week has been a stressful one and I realized that the first thing that fell off my to do list was my one hour of dedicated exercise of speed walking. When I got home I felt horrible and really down all I wanted to do is get to bed but then I had a crappy night's "Sleep"! The next day I did it again and came home really bummed out and exhausted.<br><br>Why do we exercise? For me it is a distraction and a medicine. My coach says that working out is her Prozac, and there is a lot of pro... Fri, 10 Mar 2017 08:36:00 EST My Success story I resigned up for SparkPeople! That in it's self is a success!! <em>523</em> <br>I joined in 2007 to lose weight. I was doing great until my company folded. Then my Dad (who I adored) had open heart surgery. Because he was in good health (He got Beryllium Poisoning in his 30's causing his heart problems) the surgery went well. However, my career stalled. After 4 years of only temporary low paying jobs, I finally got my dream job. My boss was a Type A personality but I respected his drive (H... Thu, 9 Mar 2017 15:40:00 EST Have an accountability partner or group Accountability: When you know you have to account for your behaviors, whether it is what you eat, if you exercise, weight in, just knowing that someone other than yourself is watching, keeps me motivated to do the right thing to attain my goals.<br><br>Weight Watchers taught me this secret. Those scales at the end of the week tell the tale. But sometimes it is that journal, recording every morsel that goes in your body that will lead to the successful +/- the scales will reveal. Hopefully... Tue, 7 Mar 2017 06:29:00 EST One day at a time will do it, don't overwhelm yourself. Focus on today. I know how to lose weight, I have done it before. I was thinking about how I did it. Slowly I started to remember I remember many things that really helped me.<br><br>Tracking is very important, if i don't write it down I don't count accurately, measuring is important so I don't fool myself about how much a 1/2 cup actually is. Trying new recipes keeps things interesting, using SparkPeople keeps me from feeling alone in this, journaling is a way to gain insight into why I eat, but my secret ... Fri, 3 Mar 2017 22:20:00 EST my plank challenge Ive said forever I was going to try the plank challenge. But never started. Then I mentioned it to a friend. She suggested we start together. We spent the next 2 weeks texting when we were done. Then she stopped, it was bothering her neck. Since I had gotten used to doing it I continued. Now at the end of week 4, Im so much further then where I started from. It might take someone else to get you motivated but once you get started its not as hard to stay motivated. I look forward to ... Wed, 1 Mar 2017 03:59:00 EST Learn from Mistakes I've lost weight and regained it. What that did for me was to teach me about myself. I learned that I love running. I never would have tried it, if I wasn’t trying to lose. Losing weight taught me that I am capable of doing so, and what it would actually take to get it done. <br><br>I’ve learned several smaller details as well. I don’t like gyms, really. I much prefer to exercise outdoors. Outside I feel peace and quiet, and have time to introvert. Outside I listen to my body more wi... Mon, 20 Feb 2017 18:07:00 EST No turning back My secret to getting back on track.......Never let anyone know that you are on a diet. If you tend to get way better results when no one knows anything. <em>248</em> I find when you tell no one it helps you to be successful. I take my lunch breaks with no one that way I eat what I bring and not be tempted to eat what every one else is eating. I also weigh and portion out my food to make sure I'm getting the proper amount. Despite of everything going on around me, I try to walk and go to th... Wed, 15 Feb 2017 12:50:00 EST Don't Make It a Daily Decision Don't make "taking care of yourself" a daily decision. <br><br>Decide now that you are worth being taken care of. Decide now that a healthier you is a better you. Decide now that you will not let obstacles stand in your way; not time, not mood, not temptation, not other people. Stop making it a daily decision from this moment forward. <br><br>Buying the right food, doing exercise, getting good sleep. These are not daily decisions. These are your necessary care instructions. When you mak... Mon, 13 Feb 2017 14:25:00 EST Eat half as much > become half as much! I just decided that in order to make my goal this time and keep it.. I needed to wake up from my dream and realize what needed to be done to achieve it! I read an inspirational book called "The Shift"... and it was all about me! The woman who wrote it decided that she had to make a shift in her life once and for all - no more excuses... and she did it by saying no to anything that was unhealthy.. no white bread, rice and sugar etc. and eat less! So I quite drinking my sodas, eliminated chips... Sun, 5 Feb 2017 00:19:00 EST Record Data, Analyze It, Don't Get Analysis Paralysis Since 2008 I've recorded my weight and physical fitness. This data is assessed considering that an increase in muscle mass increases weight. <br><br>When I was in the Army I needed to balance cardio, strength endurance and weight to meet guidelines. <br><br>This method also helped me maintain a healthy weight when deployed. Much of the food in theater was good. However overtime I was able to determine which foods were negatively impacting water retention, fat increase and more. <br><br>Over ... Thu, 2 Feb 2017 13:24:00 EST Diabetic (or anyone) Secrets I have take most of this from one of my other blogs but I believe in the things and follow my own secrets!<br><br>The Little things: <br>1. Take your time while eating, it takes approximately 20 minutes for your food to hit. If you eat quickly until your full (often feeling miserable), then you will be worse when it kicks in. <br><br>2. Only eat until your not hungry anymore, not until your body feels full. You can always go back and finish what you were eating later. <br><br>3. When checking... Tue, 24 Jan 2017 13:18:00 EST Log log log! It's easy to get off track but to get back on and stay on, log your food, your exercise, your water, I can even log my mood, and sleep with my fitness tracker, Jawbone UP.<br><br>Log away!! Stay motivated. Smile at yourself in the mirror and say 'You got this babe'. <em>213</em> <br><br>llllllllllllllllllllllllllllllllll<BR>llllllllllllllllllllllllllllllllllllll<BR>llllllllllllllllllllllllllllllllllllll<BR>llllllllllllllllllllllllllllllllllllll<BR>llllllllllllllllllllllllllllllllllllll<BR>l... Tue, 24 Jan 2017 11:25:00 EST Be true to yourself... Make yourself accountable for what you eat and drink. if you fall off, Pick yourself up- dust off-don't beat yourself up, This sometimes happens.. Just pick up and carry on...Also NEVER GIVE UP!!!! Tell yourself <em>521</em> <br>When it comes to fitness as I know this is a weak area for me, do what you can do. start with 5 to 10 minutes. Walk in place, stretch- just get moving! It will add up!!! Start with small steps to a lifetime goal. You'll get there Then add more as you can. Just cont... Mon, 9 Jan 2017 08:01:00 EST 3 Steps To Get Back on Track, Post-Holiday Indulgence If you've been overdoing it throughout the holidays you may be tempted to go to extreme measures to undo the damage, but the truth is a few smart, reasonable adjustments you can actually stick with can loosen up those too-tight jeans before New Year's Day. Here's how to get started:<br><br>Start Eating on Schedule<br>Each day, eat breakfast within an hour of waking up and eat again every 3 to 5 hours. Starting your day with a healthy meal and enjoying evenly spaced meals will maximize your me... Sun, 8 Jan 2017 21:30:00 EST Back on track I have been on a roller coaster with weight loss for 2 years now. I had lost 50 pounds and was going great until I slipped into the comfort zone of marriage. Now with that being said it has taken 2 years for me to get started with my journey again.<br><br>My motivation is my self worth and also my husband. He gets me back to where I need to be because I know he wants me healthy and of course to look good. I come from an overweight family for the most part but I was never considered overweight... Thu, 5 Jan 2017 13:15:00 EST Horses and daughter This past year has been rough for me emotionally but I have decided to go into the new year positive and ready to get back into the things I love the most. My entire life I wanted to own and ride horses- At 16 years old I got my first horse who I spent many wonderful years with- life changed and horses took a back seat to career and then marriage and kids. 12 years ago I was able to get another horse after not having ridden in over 10 years. It was wonderful until I had an accident. I kept my... Wed, 4 Jan 2017 20:55:00 EST Set a Goal The key to getting on the right track is setting a specific and achievable goal. Start small know the long term goal, but set short term objectives to meet along the way. <br> <em>7</em> <br> A... Sun, 1 Jan 2017 23:45:00 EST 3 Steps To Get Back on Track, Post-Holiday Indulgence If you've been overdoing it throughout the holidays you may be tempted to go to extreme measures to undo the damage, but the truth is a few smart, reasonable adjustments you can actually stick with can loosen up those too-tight jeans before New Year's Day. Here's how to get started:<br><br>Start Eating on Schedule<br>Each day, eat breakfast within an hour of waking up and eat again every 3 to 5 hours. Starting your day with a healthy meal and enjoying evenly spaced meals will maximize your me... Sat, 31 Dec 2016 21:31:00 EST Persistence Pays Off In Weight Loss Persistence DOES pay off!! Never give up! Even if you "fall off the wagon" so to speak and do or eat something you shouldn't. There is always the next meal or snack to eat right, there is always the next moment to do right by yourself or others, there's always the next action you do to make yourself better in some way, and there is always tomorrow to start over again with a clean slate!<br><br>I think this is one of the best things you can give yourself or do for yourself. Motivation is a ... Sat, 31 Dec 2016 18:13:00 EST You're constantly moving in the direction of your most dominant thought. You're constantly moving in the direction of your most dominant thought! Visualize the life you WANT and the body you want and the type of food you'd like to eat. Stay focused on the image in your head: <br>You wearing that perfect dress, or fitting into your skinny jeans. <br>The look on your spouse's face when they notice the efforts you've been putting in. <br>You crossing the finish line of that marathon Climbing that mountain<br>Strutting that bikini<br><br>Your thoughts and your actions... Wed, 28 Dec 2016 18:57:00 EST My secret to beating fibromyalgia! I'm Alaina. I am a survivor of fibromyalgia, thanks to Dr. McDougall's starch based diet. This diet is basically a vegan diet but in addition to eating vegan, you don't eat sugar or oils. When I follow the diet, my fibro goes away. If not, I'm in pain! It took just 10 days to be pain free after suffering from muscle spasms, pain, swelling, a poor immune system, and more for 43 years. Nothing else has worked. I do not use any medication. I have been on this diet for 2 and a half years.<br><br>... Tue, 27 Dec 2016 22:45:00 EST Sugar free cookies help stop sweet tooth Every day is a long battle with my sugar addiction. Part of it is due to boredom – part of it when I get hungry – but mostly if I eat anything with sugar in it, it sets off a long chain reaction like A train running downhill and gathering momentum until I eat everything in the house that has any sugar in it. This gets even worse of the Christmas one companies that our company does business with sandals pounds and beautiful chocolates from companies like See’s and Dolce Bella in San Jose. Onc... Mon, 26 Dec 2016 16:45:00 EST How to forgive yourself I think one of the most important "secrets" to success is the ability to be kind and forgiving to yourself. Our harshest and most relentless critic is ourselves. In the end, if we have made a mis step or bad choice it can go two ways. It can spiral out of control into a serious of bad decisions and events that make us feel so helpless that we just give up and quit OR we can accept we made one bad choice and it wasn't the end of the world. We can get right back on track in that moment and not ... Mon, 26 Dec 2016 15:04:00 EST Track Calories Eaten My dad used to tell me "that which gets measured gets done." There is an element of truth in that. I'm convinced that keeping track of one's calorie consumption is a vital element for weight loss.<br><br>In light of that, keeping track -- just for keeping track sake -- is a waste of effort. Statistics and metrics must drive action. That means when you are at the end of the day for calorie consumption -- that means one must stop eating/drinking more calories!<br><br>For me, I try to keep t... Sun, 25 Dec 2016 11:03:00 EST You CAN DO This~Once ,Twice~Whatever It Takes Hi there! I am MOMWANTSNOWAIST {Mom Wants No Waist} and I lost all the weight I needed to { 20 lbs.} help attain a healthy weight for my 6' frame.~Jan. to first wk. in June 2010. That was 6 years ago and I lost it in 4 and 1/2 months.I kept it off for 8 months in 2011. While that all SOUNDS impressive,I could not keep it up! Though I tracked food every day all through that time of wt. loss and maintenance, I started Homeschooling my young child at this time~Feb.2011 and could not keep up ... Wed, 21 Dec 2016 10:49:00 EST TRACK TRACK TRACK Losing weight means to have the determination to be healthy and the weight will take care of its self. Track your intake of food daily, and be honest, the scales know if you are cheating. And exercise daily, for at least 10 min. Walking is excellent. And drink lot and lots of water. The condition you are in did not happen overnight so do not expect a miracle. You will only let yourself down. It takes time. About a pound or a pound and a half a week is a good goal.<br>Don't look at past f... Wed, 14 Dec 2016 16:29:00 EST organization and goals What really helps me to get back on track and motivated is setting goals, getting things organized, like work out clothes, weights, making a routine and writing it down. Exploring new gadgets to keep me motivated. Writing small goals, starting out slow. If my plan has me working out daily and weights. I may just start with cardio first that week and incorporate weights once a week. Find music to get me moving, journal everything, feelings, setbacks, goals, plans, etc.<br><br>Be positive, say ... Mon, 12 Dec 2016 10:36:00 EST Putting It All into Perspective In life there are times when you are just in shut down mode. Life just seems to bring going fine and then suddenly there is a hiccup. For some this bump in the road may put them in shut down mode while others have made provisions for such incidents. This is called planning for the unknown. Now don't feel bad if you are one of those people who get caught with their pants down. It happens and even those who plan can't plan for everything but we have to learn how to deal with these unforeseen si... Sun, 11 Dec 2016 10:34:00 EST Learn to love yourself For so long I've read "you have to love yourself first" as an excuse for why life doesn't always work out. My protest has always been, 'but that's ridiculous, of course I like myself I'm a nice person'. Lately I've realized that they were right. There is a big difference between 'liking' yourself and 'loving' yourself. I had the one, but not the other.<br><br>Most of my life I've been bullied, even as an adult. I never really had friends. In elementary school I was the nice girl that everyone... Tue, 29 Nov 2016 16:02:00 EST Don't put things off! After a recent slip up I found myself saying "I'll get back on track tomorrow" almost every day. It was three weeks before I came back to my senses and got back on Spark People and back into my program. Don't let things go for too long. Keep on tracking even if you are not having a good day or a good week. It will pass and you will find your motivation again. If you keep ignoring it things will only get more difficult. <br> <br>The problem for me in the past has been that I start really ... Mon, 28 Nov 2016 04:58:00 EST Life is a Highway Always be willing to reassess where you are, where you want to go, and what you are doing to get there. <br><br>Some paths can be driven, some must be walked. Some are uphill. I eliminated all animal flesh and animal byproducts from my life more than 30 years ago, but this has never made me thin. I struggled with my weight all of my life, and like many lost and regained the same pounds many times. After a year of tracking my food pretty consistently, I found that I was able to maintain with n... Wed, 23 Nov 2016 15:52:00 EST Don't let blips cut you off So many times in the past I have had a 'bad meal', and then written the whole day off, or even the whole week off, and then just given up on the diet completely. That has happened many times in the past. <br>Last year, I discovered that even if I have a 'naughty meal', it doesn't mean I have to splurge for the rest of the day too - I'm only cheating myself if I do that. A few extra calories is nothing in comparison to a few extra thousand calories!<br>The first time I understood this, was ... Tue, 22 Nov 2016 16:18:00 EST tips to being more connected with weight loss and self We seem to get sidetracked when we go off on a binge, get disinterested,emotions out of whack etc. When I take time for myself is when I'm doing the best. When I see more value in my self is when I'm feeling the best. The paperwork, dishes, and all other tasks will be there 30 min, 1 hr even 2 hr from now. In that interim, I treat myself. <br><br>We've reduced treating ourselves with food. But I feel good when I take long walks, write down the kinds of meals I want to cook or simply when I pr... Tue, 15 Nov 2016 23:31:00 EST Trust your path When you get through tough times, it feels like nothing is ever going to be the same again.<br>That is the best time to prove yourself wrong!<br>Sometimes you have to go against your own instincts, against your parents, siblings, friends or even partners approval and not let go of the path you have chosen from the start.<br><br>Now I am a fan of Nike, thogh I do not always afford them, because they have some strong motivational quotes. One of the best is "When you want to give up, remember wh... Sat, 12 Nov 2016 08:54:00 EST If you relapse... DO NOT resolve to start again tomorrow. Start with the very next meal (obviously that might mean tomorrow if you're a midnight binger but if your cheat was a scone at Starbucks at 10am, don't blow it again at lunch).<br><br>Don't wait to start again on Monday. Start again now and put your 'sins' behind you. Just forget about it. You can not think negatively... how did you get here in the first place?<br><br>Also, if you have the fitness level to do at least SOME exercise, do a workout after y... Thu, 10 Nov 2016 12:04:00 EST "Determined, Dedicated, Discipline" <Earnestine Shepherd> I already know what giving up feels like. I want to see what happens if I don't! It is so important to remain focused. This is the most difficult thing to do for most of us. Create a way of eating that is healthy and assist you in meeting your fitness goals. Remain consistent in your daily routine. Never quit. If you stumble, get back up. If possible, in your home create a exercise space and purchase a few pieces of equipment. Paste inspirational photos and slogans on your walls. My space is in my basement and I am surrounded with so many positive quotes and photos. <br><... Sun, 6 Nov 2016 09:05:00 EST Don't Say Tomorrow, Ever Again Life is way too short as most of us that are getting older realize this all too much.<br><br>Our bodies are breaking down slowly, the older generation of family and friends are passing away and we've left ourselves in a place of saying, "Maybe tomorrow I will..."<br><br>What exactly are we waiting for? <br><br>For the past 26 years I've gone up and down with weight although mainly up through most of it and a lot of it I can contribute to medical situations but that is still no excuse at all ... Fri, 4 Nov 2016 20:51:00 EST Get back on the track Jack Well there are so many ways to slip off the track but you have to be careful cause once you get off unless you kept a journal the weight you had loss will come back.. I had to figure out when I started my Journey of loosing weight I wrote down why did I get up and head for something that I really didn't need. I wasn't hungry and sure not bored but I was a Emotional Eater.. When something I felt like I could not control I would head for things and look for Comfort Foods.. We all have them.. It... Thu, 3 Nov 2016 15:15:00 EST Tell the Truth I think most of us find it easy to log onto Sparkpeople and tell everyone about our successes. Just as important though, are our failures. Other people have fallen off the wagon, and still managed to become their own success story. I think sharing the failure is not just a way to berate ourselves, but to remind others there are going to be bad days. Its not the bad day that will define us, its what we do after that bad day.<br><br>Too many times I have let a bad day sabotage my progress; ... Tue, 1 Nov 2016 01:37:00 EST Organization is Key- ADD, OCD and Anxiety. Do you suffer from anxiety? Perhaps Attention Deficit Disorder or things like these close in the realm of disorders?<br><br>I cannot tell you how many times things like a disorganized home would put me off to getting healthier because I was focusing so much on how disorganized I was! My OCD would drive me insane with everything being messed up or out of place but then my anxiety would run me over being overwhelmed and it being too much to deal with and then guess what? Yes, it would never b... Sat, 29 Oct 2016 14:05:00 EST Lying to Yourself When you were a child did you ever find yourself at the eye doctors office and standing or sitting for a test being taken and trying to cheat your way through the test?<br><br>You know... when the doctor asks for a certain letter or row of letters and you find yourself squinting or moving your head to be able to see it better?<br><br> <img src=""><br><br>That scenario sounds so silly doesn't it? I mean, you are the... Wed, 26 Oct 2016 16:04:00 EST Getting back on the wagon Everyone has slip ups from time to time, my secret is to not beat myself up about it. <br>We can tend to feel down on ourselves for losing sight of our goals. This can lead to feeling depressed, or upset that I "fell off the wagon."<br><br>But remember- IT'S OKAY!!!!<br><br> You're definitely not the first or the last person to have this happen. And while it stinks that it happened, use it as a tool to learn in the future. For example, the last time it happened to me I was so hungry that I gr... Tue, 18 Oct 2016 17:09:00 EST What works for me I have been on and Sparkpeople for a few years now, and have been battling with my weight even longer than that. I am back now and more determined than ever to being successful at getting healthier. I am now a first time grandmother. This is my motivation. Gotta be around to see my grandbaby grow up, go to school, then go to college, have a successful career, get married, and have a baby. <br><br>So far so good this time around. My secrets of success are not new, but they are working for me.<... Tue, 18 Oct 2016 10:11:00 EST Give It To God You know, most of us, from a very early age are taught that, with God all things are possible. Matthew 19:26 even specifically states that; "With man this is impossible, but with God all things are possible." I would like to say I wonder why more people don't turn to the Lord for help, but honestly I can't because I am one of those very same people. I am a Christian and I like to think that my faith is quite strong. I quickly turn to God in times of trouble, times of distress, and in times o... Mon, 17 Oct 2016 12:39:00 EST Getting back up I fell off the wagon. I didn't just fall, I stayed down, for over a year. I had a relationship end, parent got sick and I let it all affect my goal. I kept telling myself I would try the next day and that turned in to 12 months of lying to myself. I decided to put myself first and haven't looked back since. For most of us, caring for ourselves is foreign. We are there for everyone else, so why do we believe we don't count. Work has been very stressful these past few months, and I used that as... Mon, 17 Oct 2016 08:24:00 EST Just this one thing Hi Everyone!<br> I have spun my wheels for many years even with all of this help here at Sparkpeople. That tells you I am no expert. I guess one really has to want this to do it. <br> I just started doing what I am sharing and it seems to be helping me. I won't pick any particular delicacy so as not to cause anyone to stumble. <br> <em>220</em> <em>220</em> <em>220</em> <br> When I come upon something not needed in my nutrition.It has been very hard ... Sat, 8 Oct 2016 22:29:00 EST How to Journal in 10 Simple Steps How to Journal in 10 Simple Steps <br><br> <img src=""><br><br>If you don’t have time to read this whole guide, stick with #1 and you’ll do just fine! <br><br>1. Keep it Simple <br><br>Journal writing at its core is simple. You get some paper and a pen, you write a few pages about what’s going on. You do it again tomorrow. And the next day. <br><br>We humans are a curious bunch — we make things needlessly complicat... Mon, 3 Oct 2016 12:41:00 EST 6 healthy foods to add to your diet this fall Fall has a bit of an oxymoron thing going on. It’s the start of a lot of things, but not the calendar year. Many of us are detoxing from summers filled with too many hot dogs, potato salads, beers and rosé, but we’re trying to cover ourselves up in cashmere sweaters, not slip into bikinis.<br><br>Everyone loves fall foods (can you say pumpkins and apples?), but fall dishes are often heavy and calorie laden to say the least. Pies, bisques, chilis and souffles just scream crisp air, football an... Sat, 1 Oct 2016 21:55:00 EST Being Resilient During Challenging Times Alrighty. The weekend was a disaster what with Aunt Susie’s birthday party, the cousins reunion, the diner party . . . whatever the occasion. It was a caloric and probably nutritional disaster . . . so . . . now . . . what?? <br><br>First of all, realize that we all slip up on this journey to a healthier lifestyle. We’re human, we make mistakes. BUT that doesn’t have to mean we back the truck over our efforts and don’t move forward again. A mistake (I honestly prefer the word LESSON) ha... Sat, 1 Oct 2016 07:55:00 EST Accountability Steps and Missteps I've had my ups and downs with my journey to become the healthiest me that I can be. Each time I have wandered from the path to good health I started to realize that I have so many struggles. I don't sleep well. I have so little energy. I make bad decisions. I don't exercise at home or at the gym. I don't walk enough. My mood can become pretty dark and negative. I lose interest in things that usually mean a lot to me. I struggle to make decisions and often delay far too long. I proc... Wed, 28 Sep 2016 17:36:00 EST Never Give Up! I am one stubborn gal. I came to SparkPeople in 2009 and my initial weight loss was 38 pounds!! I thought that was great! But, life got in the way and I fell off the train. I have gotten on and off that train now for the last 7 years! But I always come back to SparkPeople! Because I know the tools are here to help me get healthy...just like my goal was 7 years ago. Now, as I am older, I realize that it's not how many times you fall off the's that you get back on!<br>Don't ev... Fri, 23 Sep 2016 15:44:00 EST Track Nutrients, Not Just Calories In the past, any time I have tried to lose weight I have focused on my calorie count. I have always focused on maintaining a calorie deficit regardless of how I got there (not unhealthy extremes, but not healthy Lifestyle Changes). I have almost always managed to lose the weight, but instead of feeling healthier all around, I have found myself relieved that I could go back to living recklessly. <br>This time around the block, I have shifted my focus: yes, I want to lose weight, but I am Cra... Tue, 20 Sep 2016 11:35:00 EST Small desirable reward Have you fallen off the wagon? Are you ready to get back on track? How do you to it? What's your motivation? How do you MAKE IT HAPPEN?<br><br>Here's my strategy & advice...<br><br>I let almost 5 weeks go by without visiting the gym or getting much exercise at all. My mood was down, my weight was up, and my clothes were tighter. I knew something had to change, and it needed to change NOW. <br><br>About a week ago I was cleaning out my purse and found a couple of Lane Bryant coupons that were ... Tue, 20 Sep 2016 11:33:00 EST hello nice to meet you <br>Please note these are member-submitted secrets and are not reviewed by SparkPeople's health experts for accuracy. If you feel a secret is inappropriate, please click the "Report Inappropriate Secret" on the secret's page and our staff will review it.<br><br><br>Please note these are member-submitted secrets and are not reviewed by SparkPeople's health experts for accuracy. If you feel a secret is inappropriate, please click the "Report Inappropriate Secret" on the secret's page and our st... Tue, 20 Sep 2016 03:11:00 EST Ways to stay on track with weight loss 1. Remind yourself every day it’s a marathon<br><br>If you tried to sprint a marathon full force you would never make it so to apply the same mindset to maintaining weight loss is not only silly but a set up for failure.<br><br>2. Stop buying your problem foods<br><br>If you have a penchant for sweet, savory, fried, or all of the above and find yourself saying, “I’ll buy just one package of [insert problem food here] so I can have some when I really want it…”, it’s time to stop. You’re creati... Mon, 19 Sep 2016 18:40:00 EST Boo Hoo Hoo No Internet or App, Now what! I had to travel by train from Los Angeles on Thursday to get to New York Penn Station by Sunday. Didn't know it but landed in New York City on 9/11 15th anniversary date. We had an emergency and was told to get back home to my 100 year old father. With stress, no cell phone working properly nor internet connection I was sort of lost. My phone had limited space to add the app to it. so I wasn't able to download it either. As a result I wasn't able to log all the food on my tracker page for a c... Fri, 16 Sep 2016 23:32:00 EST Not a Secret Anymore! I am starting over (what else is new?). I think I'll change that to my middle name "Redo". I am going to the doctor this morning for my yearly physical. He wants to do bloodwork, the whole nine yards. I agree, as long as insurance is willing to pay for it. <br><br>I know I'm going to get the "shame on you" speech as I call it. My friend used to call it the "fat" speech, which is comical since she was never overweight. Sometimes it takes an outside person to motivate me. As much as I l... Mon, 12 Sep 2016 04:47:00 EST Want to Lose Weight? Try Vegetable Juice Want to Lose Weight? Try Vegetable Juice<br><br>Vegetable juice Drinking at least one glass of low-sodium vegetable juice daily may help overweight dieters lose more weight.<br><br>In a study, adults who drank at least 8 ounces of vegetable juice as part of a diet lost 4 pounds over 12 weeks, while those who followed the same diet but did not drink the juice lost only 1 pound. The vegetable juice drinkers also significantly increased their intake of vitamin C and potassium, while decreasing t... Sun, 11 Sep 2016 11:54:00 EST WEIGHT REGAIN AFTER BARIATRIC SURGERY – HOW TO GET BACK ON TRACK BACK ON TRACK TIPS<br><br>Your surgery hasn't failed, you are just not using your tool to its potential that is all. It is there still, you need to get back to basics though. Remember it isn't the surgery alone that makes us lose weight it is the lifelong lifestyle & behavioral changes we make that enable us to lose weight and keep it off. Dumping isn't guaranteed after surgery and may decrease the farther we get post-op....with that said:<br><br>You know the rules of the tool, (what you aren... Thu, 8 Sep 2016 21:17:00 EST A New Day, A New Beginning About 5 years ago, I had lost almost 70 pounds and kept it off for about a year. Here I am all these years later with all of that weight gained back plus 8 more pounds! I have struggled with my weight all my life....more so as an adult than as a teenager due to life style changes. As a teen as was a lot more active than I am now. I work as an Administrative Assistant for a Real Estate Co, so I am sitting most of my day at a computer. (Life style Change for sure!) :+) I am here with SPA... Tue, 6 Sep 2016 18:35:00 EST Don't Be Afraid To... Don't be afraid to switch things around or up when you are stalled. It does not mean that you are admitting 'defeat' but that you have not yet won the 'war' just a few key 'battles'.<br><br>I realize that many of you just want someone or something to get them on track and then they just want to know how to stay on track. The problem with that kind of mindset is that 'one size does not fit all' and to follow that I might add neither does 'one food plan or one exercise program' also does not al... Tue, 6 Sep 2016 14:10:00 EST Don't stop believing! Even though I've failed over and over again I am choosing to never stop believing that I can succeed! My entire adult life has been a continuous cycle of gaining weight effortlessly and losing weight with much struggle. Despite this fact, I refuse to let the past thwart my efforts. I can and will lose the weight and keep it off. This may not be a secret of success, it may be more like a secret of failure!<br>I know that I'm not alone and that many people share this struggle. I click on user n... Tue, 6 Sep 2016 13:46:00 EST So You Fell Off The Wagon You had a good streak going and what happens.. you can blame it on anything if it makes you feel better.. Holidays Birthdays and even a Baby Shower... What ever you think will give you the OK to fall off the wagon and make you feel better.. We all can make a excuse as we go along.. but the real thing is there is not a excuse that will make you feel better.. Face the truth.. You fell off the wagon on your own... Now lets get back on the track and go.. We all did it and I know ,.. Just dust you... Sat, 3 Sep 2016 16:12:00 EST Tracking and being honest with yourself Often times we think that we can track what we eat without actually recording. With modern day technology like the Sparkspeople website, tracking is not only made easy, but the total report reveals the true picture at the end of the day. To get back on track to losing weight, I had to be honest with myself and start tracking everything that I eat. I’m happy to report that I have lost almost five pounds this week. My goal is to lose forty to fifty pounds. I will work toward losing it slo... Thu, 1 Sep 2016 12:34:00 EST Live to 101 When I was young, before CMT, before cancer, I never appreciated what good health and good eating habits meant. <br><br> <em>88</em> Then I began to have problems with walking in my 50's. I was diagnosed with CMT (Charcot Marie Tooth), an hereditary neurological disease which affects the nerves and muscles in my feet, legs,hands, and arms and is worse when my weight is up. After several tripping and falling incidents including fracturing my wrist and foot,my doctor suggested that I use a... Thu, 1 Sep 2016 10:14:00 EST Delay and you may never need to pay My healthy living plans tend to go really well for a while but then I'll 'fall off the wagon' and have trouble getting back on track. Of course the problem with demanding perfection all the time is that it is not something that the vast majority of humans are able to achieve. <br><br>Now I have drawn up a list of distraction activities. I promise myself that I will have whatever temptation it is that I want after 10 minutes if I still want it after doing my distraction activity. Because it... Wed, 31 Aug 2016 14:57:00 EST continuing weight loss AS i continue on my weightloss journey. i come to realise that there are days where we fall off for some reason or another.i pick myself back up andd tell myself im not a failure, just had a i tell myself tomorrows a new day and i know i can do this i will not let anything get in my way.<br> Also i write in my food journal everyday .keeping track f what i eat and how much walking i doi feel that writing it down works better for me then have a program do it because u can look ... Tue, 30 Aug 2016 16:26:00 EST Start Fresh for Fall: 50 Ways to Turn Over a New Leaf. Start Fresh for Fall: 50 Ways to Turn Over a New Leaf<br><br>By: Melissa Rudy, SparkPeople Blogger <br> <img src=""><br>December 31st might have a monopoly on noisemakers and “Auld Lang Syne,” but for parents and students, September marks the season of fresh starts. There's something about the flurry of back-to-school preparations and return to routine that feels like a clean slate, even for those of us who aren't b... Mon, 29 Aug 2016 10:45:00 EST Never give up. No matter what, never give up. We aren't perfect, things happen in our lives that might cause a detour on our journey to better health. Never give up.<br>Some days are easier than others to stay on track with eating healthy, staying hydrated, moving your body. And then some days we just can't get it done. Never give up.<br>There are times when our means of measuring our success don't reflect our hard work. Maybe the scale hasn't moved downward in weeks in spite of staying on track and doi... Sun, 28 Aug 2016 12:52:00 EST My Reality Check I have had a weight problem all my life. I am the real Yo Yo Dieter. I do good then I slip and give up. Then verbally abuse myself. <br><br>Not any more, Thank You Higher Power. I finally made a commitment to myself and a promise I will keep.<br><br>1st Face my reality. I am a compulsive Emotional Over Eater. It is an addiction and deal with it as such.<br><br>2nd To ask myself what am I going to do about it, and be honest with myself<br><br>3rd was make a plan and seek help. Mine was O... Sat, 27 Aug 2016 20:58:00 EST Organize Your Kitchen.... Organize Your Kitchen to Fall into Healthy Habits<br><br> <br>By: Meg Galvin, SparkPeople Blogger <br><br> <img src=""><br>It's the most wonderful time of the year... <br><br>I've been softly singing that tune for the past two weeks in anticipation of my three teenage sons and me going back to school. Yes, I love my boys and have loads of fun home with them in the summer, but it's time. I look forward to the weekn... Sat, 27 Aug 2016 12:38:00 EST "Do or do not. There is no Try." Star Wars, and especially the tiny hero Yoda, have been part of my pop culture vocabulary since I was a teenager. This week as I have gotten back on track again for what seems the "umpteenth" time, I have a renewed vigor to stay with the healthy changes I am trying to make within my life, including more exercise, healthier eating, and positive thinking.<br><br>There is more to this little one liner than it seems. Every day we "try" to do better as we journey through this life. But if tryi... Sat, 27 Aug 2016 11:06:00 EST Tracking your Way to Success I have lived most of my life at an unhealthy weight, and am super-challenged anytime I want to start to loose weight. <br><br>One of the most effective methods that I've found to kick start my weight loss is to track what I eat. I cannot over emphasize how important food tracking is! Any time I feel out of control with my eating, (I have a major portion control issue), I simply start tracking everything I eat, and it reigns me back in. The very act of sitting and tracking helps me focus on... Fri, 26 Aug 2016 10:58:00 EST Bouncing Back After A Binge Now that you downed that whole sleeve of cookies or bag of chips—or both—you may feel as though spending the rest of your days in a pair of sweatpants is a solid life plan. They’re so roomy. So cozy. So stretchy. And best of all, they perfectly hide your food baby. While a life in elastic pants may sound cushy at first, after further assessing the caloric damage of your binge, the fantasy may fizzle as horror and panic takes over. We’re here to tell you that the situation is not as bad as it ... Mon, 22 Aug 2016 06:47:00 EST A great way to lose weight Ok so this might not be for everyone, but moving into this new apartment has set my kids and I on a new path. We moved in the heat of summer and had no chose butt to eat healthy. Because that is all the person moving me would buy. So now the kids want to eat healthy and walk a lot( thanks to pokemon go). <br><br>Heavy boxes, lots of stairs, sweating, eating healthy, and lots of water took several pounds and inches off of us. <br><br>Now that school has started we will be working out more, eat... Sat, 20 Aug 2016 22:31:00 EST Never give up! I say to my self all the time never give up. When I've had a not so good day of eating I don't beat myself up. I just say a prayer and mentally hit the restart button. Why condemn my self, JESUS CHRIST my LORD doesn't...soooo when your down just remember who weres the crown. JESUS CHRIST is the lifter of our heads. We can and will keep going. For it is by his Grace that I have his STRENGTH to do so. Amen <img src=""... Sat, 20 Aug 2016 15:18:00 EST Never give up! I say to my self all the time never give up. When I've had a not so good day of eating I don't beat myself up. I just say a prayer and mentally hit the restart button. Why condemn my self, JESUS CHRIST my LORD doesn't...soooo when your down just remember who weres the crown. JESUS CHRIST is the lifter of our heads. We can and will keep going. For it is by his Grace that I have his STRENGTH to do so. Amen <img src=""... Sat, 20 Aug 2016 14:43:00 EST Schedule Time for Your Health When I began trying to lose weight, it was tough. Everything seemed to get in the way of my plan. I would constantly struggle with inconsistency and it would get quite frustrating. I had to figure out a way to overcome this.<br><br>I needed to make sure I had more consistency for my health as well as other things in my life.<br><br>I am a planner and organizer. I like to know what I am doing and when I am doing it. I was always the kid in school who wrote everything down. I had it in my... Fri, 19 Aug 2016 13:15:00 EST Me, Myself, & I ~ Enjoying the Journey! It can be frustrating to see how easy it can be to gain & how slow it can be in coming off. BUT!..... I find that I tend to do much, much better if I am easy on myself. <br><br>When I lost my first 20lbs, it seemed like I was just really, really hungry! I seemed to be going through some sort of phase where my body was trying to get used to being 20lbs lighter & it wanted to EAT! Lol! So I allowed myself to just fudge a little here & there...not HUGE damage, but eased up just enough to n... Thu, 18 Aug 2016 18:10:00 EST Keep Starting Over! Forget perfection...don't set yourself up for failure. Forget phrases like "always" and "never". Instead, aim for "most days", or 80% of the time....set up a plan that is realistic and that you can carry out over a lifetime!<br><br>Avoid setting a specific weight loss as your goal - weight fluctuates for many reasons - look at the long-term and look for NSV (non-scale victories) such as inches lost, clothes that fit better, etc. <br><br>Make it about yourself, basically your health and long... Thu, 18 Aug 2016 11:22:00 EST Never Be Afraid To Start Over I rarely do something perfect the first time. Yet, nothing makes me feel more like a failure than failing at weight loss. <br><br>I seem to have a lot more emotional baggage when it comes to weight loss. Somehow I find it completely unacceptable to fail at weight loss. <br><br>The interesting thing about this is, most people, rather overweight or normal weight make food choices that are not always the best. But, somehow, when these choices start to become apparent visually, or on the sca... Tue, 16 Aug 2016 18:18:00 EST Prepare for the Journey I have wanted instant results. Why could I just wake up and not be fat? Why am I still struggling with my weight after all these years? Now I am diabetic. I also have high blood pressure and high cholesterol. My back is always aching and hurting and I get winded very easily by walking a short distance. I have got to do something different.. and now. You cannot keep saying you will start tommorrow or on Monday or after your birthday or after you eat that whole pie in the fridge. Start today. Y... Mon, 15 Aug 2016 21:05:00 EST How to Break Through a Plateau If you feel like you’ve been on the right track and you’re no longer seeing results test out these six tweaks: <br><br>Adjust your carb intake<br>Your body has a huge capacity to store carbohydrates. You can sock away at least 500 grams. To put that in perspective one slice of bread packs 15 grams. When you eat more carbohydrate than your body immediately needs, you store the leftovers in your carb piggy bank, known as glycogen. And, for every gram of glycogen you stockpile, you also put... Mon, 15 Aug 2016 14:26:00 EST Make All Your Goals SMART Goals "That which is measured gets done."<br>(For attribution, see<BR>30/whats-your-feed-reading-speed.html#1 )<br><br>S = Specific (not "lose weight" but "lose 16.5 lbs.")<br><br>M = Measurable (not "some weight" but "16.5 lbs. at 1.5 lbs. per week")<br><br>A = Aspirational (not "1 lb. in a month" but "2 lbs. each week until...")<br><br>R = Realistic/Rational (not "15 lbs. this week" but "2 lbs. / week until I reach my goal weight")<br><br>T = Time-bound ... Sun, 14 Aug 2016 12:11:00 EST Consistant intentional submission When I gave up control of my food to the guidelines of my programme and to my sponsor in the past, I experienced success physically and spiritually and mentally. When I no longer came to meetings or had a sponsor, I experienced struggle and failure with controlling my food intake, resulting in a holistic setback. This experience has shown me the necessity of submission to my Higher Power and to the programme's guidelines.<br><br>When I had lost weight, I was a-symptomatic in regards to my di... Thu, 11 Aug 2016 15:12:00 EST Just so I do not feel guilty. So in the grand scheme of things, most of us feel guilt when we do something we are not supposed to do. We are taught to feel bad from a very early age. <br><br>I feel guilty when I eat something that is not on my meal plan. The more I try to ignore the guilt, the more likely I am to have another not planned for food. <br><br>For years I tried not tracking the foods that were not on the plan, and just wishing away the guilt. <br><br>I have learned that this does not work. So, I track ... Tue, 9 Aug 2016 14:45:00 EST Surround Yourself with Positive People and Positive Attitude Sometimes life experiences knock you off your feet and you become so overwhelmed that you go back to old habits or get off track. This is what I've learned to do when life experiences knock me down. This last time, with my dad's long illness and passing, I found myself overwhelmed because I had to take charge of arrangements, raising money for expenses and helping my mother make the necessary legal changes so she could continue with her life without complication since my dad would not be the... Mon, 8 Aug 2016 21:57:00 EST Why can't I catch a Break.. While we are having a pity party and shaking your heads.. We all have a lot going on.. Maybe you lost your job.. Maybe you have put the weight on that you took off.. Maybe you went out to walk and you stepped in Dogie Do or the bird of Paradise flew over and it let go and now you need to go and change your shirt... Yes this has happened and a friend of mine said that means your going to have good luck... I didn't feel that way at the moment... You want to scream Why Me...? Well somewhere some... Mon, 8 Aug 2016 12:26:00 EST Don't beat up on yourself every time you make a mistake Making mistakes is part of the human condition. Everyone makes mistakes. If we didn't we would have been Angels.<br><br>I used to allow my mistakes and slip ups to defeat me and then would go off track completely. One act would label all of my being to my very essence as undisciplined, weak, less than. <br><br>I now know that urges and cravings have nothing to do with discipline and much more to do with our animal hormones and our sleep or nutritional status. <br><br>We don't expect our grea... Fri, 5 Aug 2016 16:00:00 EST Never give up In the last year I have fallen off the edge of the Sparkworld because very bad things have happened in my life. But not life and death bad, but bad enough. I gained back about 50 of the 100 pounds I lost. My wife, who got the worse end of the bad thing, is staying positive. While I am stress eating and not getting out to exercise. <br><br>A woman recently came into the store where I work to buy a computer. While we were waiting for her order to come out, we talked. She was a nutritionist. She... Thu, 4 Aug 2016 13:49:00 EST Cut out soda and high calorie drinks About 3 years ago I was in one of the 5% challenges. And the first thing I did was to give up soda and high calorie drinks. Then starting eating my veggies just once a day to start increasing my veggies intake to the daily required amount. And walk every other day on my treadmill. I did a Spring, Summer and Fall challenge with the Determined Daisies. Such a positive group and very encouraging too. In about 16 weeks I had lost about 44 pounds and my waist was able to go down 2 pant sizes. And ... Fri, 29 Jul 2016 10:00:00 EST Get back on Track and Moving.. All of a sudden I was a single Parent that I knew I had no skills I needed to go back to College and had three active girls in School and worked a part time job went to College daytime and a part time job that paid almost nothing.. One good thing I didn't sit in a chair.. but many do... I did my Homework with my kids so I could help them and work on mine at the same time.. So lets see if I can tell you how to get moving and loose weight on hard times.. You are ready I know to de-stress when y... Fri, 22 Jul 2016 21:47:00 EST Starting again AGAIN In my entire journey here on Sparks, I've only had to start over (36 lb gain after a 136 lb loss).<br>I allowed life to get in the way, or maybe I should say I allowed death to get in the way with the deaths of my parents, 15 months apart.<br>I believe starting again after a gain is harder then just starting out in the very beginning because you have that nagging voice saying, "You could be so much farther ahead in your journey if you didn't gain such & such amount of weight!"<br>Well, all I ... Fri, 22 Jul 2016 14:44:00 EST Over Coming Sugar Cravings! As many of us on diets know, sweets are some of the hardest things to resist and the craving for sweets can sometime become unbearable! Many of us believe that in order to overcome sweet cravings, we have go cold-turkey on sweets. I have tried to lose weight many times and have failed. I believed that by cutting all sugar out of my diet, I could overcome my love for sweets and lose weight. I thought that by doing this, my want for sugar and the cravings would vanish into thin air. <br> Unfor... Mon, 18 Jul 2016 22:18:00 EST Write it down I found that one way to be successful is to write everything down. That means everything: food, drinks (yes water too), exercise, feelings. <em>216</em> <br><br>It feels good to get it down and out of your head. I had a hard time with this at first, but after getting off track so many times and not realizing what I did accomplish or didn't during the day helps me out. It will surprise you when you go back and check it out. I write my weight down on Monday mornings and dedicate that page fo... Mon, 18 Jul 2016 14:43:00 EST Drink diet green tea to get on track Lipton Diet Green Tea, Citrus or Mixed Berry, or my own green iced tea with stevia, lemon slices, lime slices.<br><br> I use this on trips (the bottled Liptons) to keep on track. I will often make my own at home because I do try to avoid too many artificial sweeteners like aspartame.<br><br> It doesn't work for me to use daily, so I will drink 2 glasses a day for a week and then quit for a few weeks. <img src=""><br... Thu, 14 Jul 2016 20:52:00 EST Occupy your hands to curb evening snacking. I have found that there is a relationship to mindless snacking while relaxing watching TV in the evenings and idle hands. When I knit, crochet or hand sew I don't keep getting up and down to the pantry looking for something to eat. The fact that I don't want to dirty the item I am working on means I am less likely to get food. My hands are occupied, my mind is concentrating on both the TV and my project, so snacking seems far less important.<br><br>I have organised a basket to contain my pro... Thu, 14 Jul 2016 16:32:00 EST On Track after Gastric Bypass Surgery Angie has spent much of her life on a roller coaster of weight loss and weight regain. She went through stages where she would starve herself and times when she gained weight quickly. She tried 357’s in high school (caffeine pills with 357 grams of caffeine) only to cause thyroid and pituitary gland issues.<br><br>In 2001 Angie had gastric bypass surgery. She lost over 200 lbs from her heaviest weight, 500 lbs. But it didn’t stick. In Angie’s case, her bariatric surgeon (who had his license r... Wed, 13 Jul 2016 07:01:00 EST Baby Steps Count! Don't beat yourself up! Take those baby steps that worked in the past<br><br>Since you have had past success in any area, you know you can do it again.One step a day gets you one step closer to your goals than you were yesterday.<br><br>It is easy to get overwhelmed when you reach for that final goal. And it is counterproductive to dwell on getting derailed. <br><br>One thing find helpful is to make a daily goal list of 1-3 baby steps the night before that I can take the next day. I write it... Mon, 11 Jul 2016 12:45:00 EST Pineapple stops the feeling of bloat & MINDFUL eating When I over eat at the holiday meals, picnics,birthdays,& reunions. I am always stuck with that awful bloating I call it the turkey dinner day meal! I read if you eat pineapple that feeling of bloat goes away. i thought yep right noway!! Well the 2 back to back picnics did it last weekend. I bought a fresh pineapple, cut it up & ate 1 & 1/2 cups of pineapple within 45 minutes all my bloating went away. So to me this stops me in my tracks that the pineapple is a reminder of that disgusting ov... Mon, 11 Jul 2016 00:55:00 EST Re-birth of myself I have been through a lot through the years. I have always been big and picked on for it. I never really had any health issues. I have been abused many times physically and emotionally through the years. In 2002 I was told I have osteoarthritis after injuring my back. In 2009 I was diagnosed with a pituitary tumor and put on even more weight, I knew something was wrong because I had been the same weight for years. In 2013 I was told I have cushings. That's when I decided I needed to get my li... Sun, 10 Jul 2016 21:52:00 EST Positive self talk! These are the positive things I have done for the past week that have helped me get back on track after being away from SP for the past 2 months.<br><br>I set a goal of how much I will walk each day and kept it. Don't talk yourself out of walking each day. Consistency is key. I Use my tracking device to stay on track. I never thought a tracking device could motivate me but I found out that it does! It really works!<br><br>I Celebrate the success and don't beat myself up on the days whe... Sat, 9 Jul 2016 21:51:00 EST SparkPeople App Tips and Tricks Maximize all the benefits the apps has to offer! Be sure get the most SPARK POINTS possible by logging your food, read articles, post a BLOG, update you’re STATUS, and weigh in after you've been on the program four days! :) Update your BLOG and comment on other folks BLOG posts! Update your STATUS, READ ARTICLES, watch VIDEOs, love yourself enough to exercise, log all your work, jump roping is the best exercise ever!!! We can do it! So thankful and grateful for this incredible program and so... Fri, 8 Jul 2016 00:12:00 EST Organization in moving forward When you are organized, and have everything prepared, it makes your decisions easy each day. <br> Just reach in and get what you need without making the wrong decision.<br> <em>4</em> <br>Over thinking isn't good!<br><br>I try to start each day with prayer, a good attitude and excitement.<br>Never kick yourself when you have a bad day, but we know that isn't easy not to do.<br> I think that comes from fear it will be harder to tote the line. <em>104</em> <br>especially when I get sick, a... Thu, 7 Jul 2016 09:50:00 EST coming back from beyond After the death of my Mother I was pretty down in my spirit for sure. I asked God for some encouragement and opened my Bible to John, chapter 14 and the following encouragement. Do not let not your hearts be troubled. Trust in God; trust also in me. In Father's house are many rooms; if were not so, I w have to you. I am going there to prepare a place for you. A if I go and prepare a pl for you, I will come back and take you to be with me that you also may be where I am. You k the way... Sat, 2 Jul 2016 15:48:00 EST Don't Give Up Just because you went off the plan for a meal or even a day doesn't mean you've blown it. Analyze what led to you getting off (tired, stress, just need a break) and tell yourself that you have had your break and get back to the program<br><br>Sometimes you just need to take an easy day. If that's how you are feeling, give yourself permission to help you feeling better. We all have days where we just don't feel up to "following the rules". It can help you to feel ready to attack the program... Thu, 30 Jun 2016 21:44:00 EST Lost Your Way, Not Your Weight? 5 Tips to Get Back on Track! Nobody’s perfect. And to be honest, it’s true that we all have days where we fall off the wagon or just feel like giving up. Some days we eat more fat than we should, indulge in an ice cream sundae with our friends kids or even worse, have a lack of motivation and skip our workouts. It's okay, we know that long-term weight loss success means that these things are going to happen, and people are all complex individuals with different needs and challenges. We also know that for each person, die... Thu, 30 Jun 2016 20:55:00 EST Fitness Motivation to Stay Healthy We all stray from out fitness routines from time to time. If you’re looking for some fitness motivation, let me help you get into a fit-for-life frame of mind with my positive approach to living a healthy active lifestyle!<br><br>I know that many people are motivated when they a have a big event or vacation coming up, but I also know that many people lose that initial boost of what I call event based motivation very quickly. Some people will admit to abandoning their healthy eating and exerci... Thu, 30 Jun 2016 06:18:00 EST Taking the first step, again. Once again I have gone way over on my calories. It happens so often now I just don't think it's worth it to keep trying. I should just give up and go back to all my old bad habits. It's to hard to think about everything I eat.<br><br>That was my old mentality. Which would be followed by days, weeks or even months of over eating and under moving.<br><br>I would then have to, eventually, decide to get on track again. But where do I start.<br><br>You start at the beginning. Or where you left off... Wed, 22 Jun 2016 12:49:00 EST Watch those Carbs! When I have been seriously back-sliding, I need a major kick-start to get back on track. For me the major game changer is cutting carbs, especially sugar, syrups, grains (breads & baked goods), potatoes, rice. I have no problem polishing off an entire 9x13 pan of any sweet treat. And my favorite breakfast is anything with syrup. So, the first to go is baking. Great! This makes more time for reading, walking, biking, swimming, gardening, knitting, etc. <br><br>Next, I have to focus on keeping ... Mon, 20 Jun 2016 15:14:00 EST Getting Back on Track After Vacation #1 Assess the damage<br><br>That’s right…get. on. the. scale. It may be painful to see that you have gained a few pounds, but you need to know what you are dealing with. On the other hand, you might find that you didn’t do as much damage as you think. You probably will not see a dramatic weight gain after only one week. Either way, you need to be realistic about what your body needs to do now. So just weigh yourself and get it over with, and then don’t get on that scale for another week until... Thu, 16 Jun 2016 06:33:00 EST Shedding Pounds for Summer Let’s face it. Even the most determined dieter can fall off the proverbial wagon. In fact, many people seeking to lose weight report having tried multiple times and failed before finding the right diet approach or fitness program for the long term. So if you’ve found that instead of shedding more pounds your weight has been steadily creeping up again, here are a few tips to help you get back on track toward your weight goal.<br><br>Assess the damage<br><br>Do you have “scale-its”? You know, t... Sun, 12 Jun 2016 19:38:00 EST Too Busy to get back to working out..? The biggest challenge for most people is finding balance in their lives... Get back to working out after a Injury or Having a New Baby.. Things seem to get in the way... So now I am going to say you can make up as many excuses as you want but here is a few things of how to get back on track and get back to a new more healthy you... Sometimes we can easily get lost in all my daily tasks the list you have made on the table.. the list of the must things to do.. Now you have to know you are in ne... Fri, 10 Jun 2016 11:45:00 EST I Can Do This! Medical Issues was blocking me from continuing to lose weight. No more excuses. I will succeed. My Secret: Is to do what I chose to do, and then it is my decision alone. I will do it, one day at a time. One Meal at a Time. One Choice at a time. <br><br>At the age of 71, I have decided to eliminate the pills I can eliminate safely, w help of doctor/nurse and family,and friends, <br><br>Coming back to Sparks, after a break from it, due to a serious fall and needing to have a total shou... Tue, 7 Jun 2016 13:37:00 EST Just Do It Getting off track from an exercise program happens to all of us at one time or another. The important thing is to get back on track, to start moving again. Even when you don't feel like it, or aren't motivated.. just do it. Just promise yourself to exercise for 5 minutes, or 10 minutes. After those few minutes, it's almost guaranteed that you will feel better and will feel like completing more of the workout that you set out to do.<br>Whenever I get off track and I am trying to get back in... Tue, 7 Jun 2016 09:37:00 EST Getting back on track 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