SparkPeople Weight Loss Secrets Learn some of the secrets of success for Weight Loss from SparkPeople members. SparkPeople Weight Loss Secrets Being Prepared & Organized One of the most helpful things I am doing to lose weight is to be prepared. Especially, if I am leaving the house. I have little insulated lunch bags that I got from either Target or Walmart. I bought them when they were on sale at the beginning of the school year. I put little snacks in there, so if I can't make it home in time to make something healthy, I will at least have something I can eat right away. The best thing about this is it helps prevent me from justifying a trip through th... Fri, 12 Feb 2016 12:38:00 EST Think smaller plates This presentation is about the optical illusion presented by simply changing the size of the plate you utilize to eat your meals. I got this from an article online. The idea was that the smaller plate would make your regular portions appear bigger. This would encourage you to reduce the servings to fit the smaller plate.<br><br>Before I tried eating smaller portions using measuring cups. It worked well at home and my goals were easily accomplished this way. This was a bit uncomfortable when a... Thu, 11 Feb 2016 19:21:00 EST Gluten Free Approach Went GF last June. Lost 10 lbs over 3 months without changing my exercise routine. Give it a try: the extra bloating just fell away! <br>Started by making gluten free bread rather than the whole grain loaves: quite a change but a fun challenge. Next came grass-fed butter and almond/coconut milk as a substitute In recipes where it didn't change the texture/flavor. Adding chia seeds, hemp hearts, phyllium husks and flaxseed offered alternatives for protein & fat.<br>Started making yogurt:... Thu, 11 Feb 2016 09:31:00 EST Gluten Free Approach Went GF last June. Lost 10 lbs over 3 months without changing my exercise routine. Give it a try: the extra bloating just fell away! <br>Started by making gluten free bread rather than the whole grain loaves: quite a change but a fun challenge. Next came grass-fed butter and almond/coconut milk as a substitute In recipes where it didn't change the texture/flavor. Adding chia seeds, hemp hearts, phyllium husks and flaxseed offered alternatives for protein & fat.<br>Started making yogurt:... Thu, 11 Feb 2016 09:31:00 EST Walking for my life I am a diabetic so it's important that I keep my A1C within a healthy range. I walk daily that is my cornerstone. It's my time for me to meditate and it also helps me on my weightloss journey. I walk in different parks in Florida on the weekend. I get to discover all parts of Florida. I also walk on the treadmill at the gym. I walk to raise money for the Lupus foundation which is close to my heart after losing a daughter to that terrible illness. My favorite park is Rowlett because of ... Thu, 11 Feb 2016 03:13:00 EST Need to change a few things...? It's the top excuse I hear from others when I suggest they get moving. But you do have enough time; what you really need is motivation. Too often people think of exercise in black or white categories: “thirty minutes” or “no minutes.” In reality, any minutes of movement are better than none. Stop saying I just don't have the time... Try and shoot for at least 150 minutes a week of moderate exercise. But if you can’t always meet this goal, should you do none at all now that is a problem cause ... Wed, 10 Feb 2016 12:09:00 EST Vacation Weight Gain Can Mean 'Creeping Obesity' Vacation Weight Gain Can Mean 'Creeping Obesity'<br>Watch alcohol intake and weigh yourself before and after vacation, researcher suggests<br><br>By Robert Preidt<br><br>HealthDay Reporter<br><br>SUNDAY, Feb. 7, 2016 (HealthDay News) -- Along with souvenirs, there's a good chance you'll return from your vacation with some extra weight, new research suggests.<br><br>The study looked at 122 American adults, aged 18 to 65, who went on vacations ranging from one to three weeks between March and A... Wed, 10 Feb 2016 10:10:00 EST Track the Foods (and Drinks) you Consume Every Single Day (Even those Small Snacks at the Office!) I was most successful in my weight loss efforts when I took the time to track the foods I ate every single day. When I took the time to track the calories in that slice of cake I had at the office or the pizza slice one of my co-workers sent in my direction, it was a real eye-opener how the calories consumed would add up.<br> <br>I think the most important lesson I learned from tracking my food consumption, was in learning more about calories in foods I eat on a regular basis. For example, ... Wed, 10 Feb 2016 00:36:00 EST Help in Losing those Unwanted Pounds Delicious foods that can also add in your weight loss. Don't believe me then read this article which is partly eaten and reguritated by yours truly....<br><br>"Certain foods can help you shed body weight," says Heather Mangieri, RD, a spokeswoman for the Academy of Nutrition and Dietetics, "because they help you feel full longer and help curb cravings."<br><br>These foods trigger your brain that you are full so eat up!!!<br><br>Beans:<br><br>They are inexpensive and helps with fiber which is ... Tue, 9 Feb 2016 15:07:00 EST Long-Term Weight Loss: 5 Tips Long-Term Weight Loss: 5 Tips<br>Reviewed by David T. Derrer, MD on October 05, 2014<br>You want to lose weight and keep it off for good. These five strategies will help you do just that.<br><br>1. Set the Right Goals<br>Most people trying to lose weight only focus on their ultimate goal: dropping pounds. But it's important not to lose sight of the diet and exercise changes that will get you there.<br><br>Choose two or three diet and exercise goals at a time that you are willing to take on. A... Tue, 9 Feb 2016 14:51:00 EST DRINK more Water Drinking water <br>1 liter 1st thing in the morning<br>1 cup before every meal<br>Drink before and after exercise<br>Lost 8 pounds the first week with new healthy habit. <br> <em>91</em> Top 10 Benefits of Drinking Water: Don't Medicate, Hydrate!<br><br>1. Increases Energy & Relieves Fatigue – Since your brain is mostly water, drinking it helps you think, focus and concentrate better and be more alert. As an added bonus, your energy levels are also boosted!<br><br>2. Promotes Weight Loss – Re... Tue, 9 Feb 2016 00:06:00 EST Do You !!! I spent a many a days searching, wondering , reading, researching and waiting. I've read so many weight loss stories that it's not even funny. I have took into consideration the how ? the who ? the weight they were ? the weight they are now ? the duration of time ? All in all, I've learned that I must do me. I must do what's best for me because like they say " what's good for the goose is good for the gander ". I know that I found what works for me and how it works for me. What's best for so... Mon, 8 Feb 2016 17:16:00 EST water can help in other ways besides drinking it This is a little tip I have discovered that has been working well for me. When I sit down for a meal at a restaurant or another place that serves me something I don't need to eat, I put what I don't want on a separate plate and drizzle water over it. Who wants to eat soggy food???This way, I am not tempted to go back and pick at it. I have put it aside when my determination is still high. <br><br> I have done this for cheese and croutons on a salad. Sometimes I want just a little and it is no... Sun, 7 Feb 2016 15:23:00 EST Superbowl Sunday Fun Getting ready to watch the Superbowl 50 game. Rooting for the Carolina Panthers. Are you ready for some football? I know I am ready for the big game to cheer on my team<br><br>A good thirty minute walk is all you need to get the heart pumping and improve your cardio to be on your way to a healthier You! Your goal should be walking 30 minutes a day, every day, or 10000 steps per day.<br><br>******************<br>********<BR>******************<br>****************<BR>**********<br>***********... Sun, 7 Feb 2016 12:24:00 EST Benefits of warm water 1. Cleanses Digestion<br><br>A very warm cup of water in the morning can help cleanse your body by flushing out toxins. Water and other liquids help break down the food in your stomach and keep the digestive system on track. Warm water will help break down these foods even faster, making them easier for you to digest. Drinking cold water during or after a meal can actually harden the oil in consumed foods and therefore create a fat deposit in the intestine. Adding ice to processed cold water ... Sun, 7 Feb 2016 10:30:00 EST Overcoming Those Cravings I've noticed if I will eat breakfast, it helps me to stay on track with my other meals. This allows me to not have the hunger monster hit at 10:00 p.m. I drink lots of water which keeps me full longer and I also noticed that if I eat more protein rich foods, I am less likely to be hungry. <br><br>Kale chips have been another "success" they help me when I am craving something crunch or salty. Simply pull them off the stem, sprinkle with olive oil, sprinkle with your seasoning, I like lemon pep... Fri, 5 Feb 2016 23:04:00 EST Keeping It Fresh & Exciting This is motivational for me because I love to eat and cook. Every week I try out at one new recipe that meets my dietary requirements to lose weight and taste yummy. <br><br>My old cookbooks don't excite me since I've tried the recipes before and instead of buying new books I've discovered that there is a goldmine of recipes for free on the computer.<br><br>There are many recipes here on Sparkpeople. Their recipes are under Articles & Videos drop down. Near the bottom you'll find them by clic... Fri, 5 Feb 2016 10:52:00 EST Stop looking at the Scale We have heard it a thousand time...muscle weighs more than fat. Believe it! Do not get discouraged by stepping on the scale. <br><br>We work out... we eat right... we do it for weeks and the scale doesn't change... or it just changes by a pound. We get discouraged and ask ourselves 'why bother'? Why are we working so hard for nothing? Why are we going without our favorite snacks? Why? <br><br>We are sore. We are tired. We are sometimes hungry. Is it worth it?<br><br>ABSOLUTELY! ... Thu, 4 Feb 2016 10:37:00 EST I had Gastric Bypass Surgery I had my Gastric Bypass Surgery in 2012 and have lost 183 pounds since then.<br>My doctor recommended it since nothing else worked-my diabetic meds were working havoc on my system and no matter how much exercise I did and had a healthy eating regime-I never lost anything. So, due to my diabetes my med insurance said they would only pay for the gastric bypass as it would have the best benefit for me. So, when I left the hospital in 2012 I was no longer on diabetic meds.<br> Before my surgery ... Thu, 4 Feb 2016 01:16:00 EST Calorie Counting Works I have several secrets of success; however, the one that I will share today is regarding counting calories. With all of the gimmicks, diet pills, support groups and fitness programs out here, it all boils down to what you put in your mouth. I learned a long time ago that weight loss is 80% what we eat and 20% exercise and I truly believe that. If you want to lose weight you must create a calorie deficit. In layman's terms, you must eat less and move more. It really is that simple and has... Wed, 3 Feb 2016 06:35:00 EST Track the Foods (and Drinks) you Consume Every Single Day (Even those Small Snacks at the Office!) I was most successful in my weight loss efforts when I took the time to track the foods I ate every single day. When I took the time to track the calories in that slice of cake I had at the office or the pizza slice one of my co-workers sent in my direction, it was a real eye-opener how the calories consumed would add up.<br> <br>I think the most important lesson I learned from tracking my food consumption, was in learning more about calories in foods I eat on a regular basis. For example, ... Wed, 3 Feb 2016 00:28:00 EST How to lose weight Want to lose weight, but feel as though you’ve already tried every trick in the book? It’s time to take a different approach to dieting. These12 proven strategies will help you slim down for good.<br><br>Best Diet Tips Ever -- 22 Ways to Stay on Track<br>“When you miss the mark, show yourself some compassion. You’ll avoid letting a slip become a fall.” -- John C. Norcross, PhD<br>1. Change the way you describe your goals.<br>“Call it whatever you want, but don't call what you’re doing a ‘diet... Tue, 2 Feb 2016 17:10:00 EST Cold Water For Weight Loss!!!! Cold water is awesome for weight loss! I drink at least 6 cups of this icy beverage a day, and it does wonders for weight loss! Your body has to heat up the cold water, and we know this because it doesn't come out cold ever. Based on research, your body uses about 70 calories to heat up the water, resulting in an increase in metabolism. I know, you are thinking I am crazy for thinking that cold water has a large effect on weight loss. Well, I can only say to try it for yourself, but I am sure... Tue, 2 Feb 2016 00:52:00 EST Drink 8 Glasses of Water a Day to Feel Full and Eat Less To help with my weight loss efforts I have been working to drink more water each day, and also to cut soda from my diet and replace it with water as my drink of choice. <br> <br>Drinking 8 glasses of water each day helps me stay hydrated and avoid overeating. I have read articles about how people confuse thirst (dehydration) for hunger, so they’ll tend to eat rather than drink water, which adds calories to the day’s food intake. I have learned that if I’m craving a mid-afternoon snack, I’ll... Mon, 1 Feb 2016 05:30:00 EST GETTING THERE SLOWLY 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, 31 Jan 2016 01:44:00 EST Old Activities and New Favorites It is important to realize that over the course of your life, your preferences, taste, and abilities will change. If you hated asparagus when you were a kid (like I did), there is a good chance that, like me, you might end up enjoying it as you get older. My mom used to steam asparagus for us when we were kids, and it was extremely difficult to eat due to the bitter taste and mushy texture. However, a year or so ago, my sister-in-law made grilled asparagus for a family get together. With the ... Sat, 30 Jan 2016 19:26:00 EST Your Mental State I find I need to be in the right mindset for weight loss and keep in that mindset. This means sticking to a program for more than 3 weeks and trusting the process. This time I find that I want to be healthy. A looming big birthday has a bit to do with it, but I was not able to focus on the weight until this month. I found that I want to eat healthy and the healthier food definitely makes all the difference. If I am in the mentality where I allow myself to cheat all the time, I just can't... Sat, 30 Jan 2016 15:42:00 EST Journaling makes a difference The secret to weight loss is journaling. We often eat without thought. We do not pay attention to what goes into our mouth. We eat mindlessly. Oftentimes, we eat when we are not hungry. I am guilty of all of the above.<br>However, I find that when I journal, it makes me more conscious of what goes into my mouth, and how often I eat. <br>On my most significant weight loss journey, I went from 176 pounds to 140 1/4 pounds, a total of 36 1/4 pounds. This was only possible because I journal... Sat, 30 Jan 2016 08:02:00 EST HAVING LOTS OF SUCCESS 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... Sat, 30 Jan 2016 02:40:00 EST Control Your Portions Portion Control is key in losing weight the healthy way. I have been so surprised to find what I thought was a portion, compared to what the experts say, and what is noted on the package labels.<br><br>It is so hard to eat right, exercise daily, and maintain a healthy weight. I have found a few tips that have helped me over the years.<br><br>I learned a new little trick today. Someone suggested that your new way of eating starts with your next bite, and the next, and then the next. Make each... Fri, 29 Jan 2016 08:51:00 EST Can't Out-Train Bad Nutrition For weight loss, nutrition counts more than exercise. If you are not counting calories for food, then do not worry about how many calories you burn during a workout. Just be active and enjoy your exercise. The truth is, flat abs are made in the kitchen and no amount of cardio and crunches can sculpt a sleek physique if you maintain an unhealthy diet.<br><br>If you try to justify frequent fried chicken or pasta dinners with the on workout your schedule the following morning, you might want to ... Thu, 28 Jan 2016 11:53:00 EST Get a Little Organized I need to clean out my refrigerator and organize it. I would like to place all healthy foods at eye level, so that is the first thing I see when I open it.<br><br>I learned a new little trick today. Someone suggested that your new way of eating starts with your next bite, and the next, and then the next. Make each bite count!<br><br>Take it one pound at a time, one day at a time. This is not a race. Your weight loss progress should not be measured against someone else's progress. Try your be... Wed, 27 Jan 2016 09:32:00 EST Journal Everything in Your Day! <img src="">I find that my success and failure has to do with writing to myself. When I am just trying to "watch" and make sure I am active, I find I don't get anywhere. When I start to keep a Journal. Writing about my moods and attitudes, excuses for why I didn't exercise or why I ate what I ate along with what is going on in my day, both successes and failures...I read back and have seen where my downfalls are. #... Wed, 27 Jan 2016 06:36:00 EST Personalize your diet I eat what I like and like what I eat. <br><br>The key is to look for healthy foods that I enjoy. There are many wonderful tasty recipes out there. I keep trying different things and what do you know, now I have a several go to recipes that I enjoy. I try cooking veggies different ways so that I can change things up. I roast them, cook them in broth, and steam them. I try at least one recipe a month. It can be a main course, or a side, or even a dessert. I just keep trying new recipes w... Tue, 26 Jan 2016 16:54:00 EST Breakfast is a Key I am a convert. A proof. I'm one you can look to now as an example of how to lose weight the right and wrong ways.<br><br>Here I am, sitting in my "office" in Southern California in my pj's at 6:00 am on a Tuesday morning drinking my breakfast shake. It has steel cut oats, strawberries, pineapple, water, cinnamon, lemon and some stevia in it. Blended in my new Ninja. <br><br>I started the 28 Day Metabolism Diet by Haylie Pomroy 21 days ago. I was lost in the dieting world. My primary c... Tue, 26 Jan 2016 09:17:00 EST Track the Foods (and Drinks) you Consume Every Single Day (Even those Small Snacks at the Office!) I was most successful in my weight loss efforts when I took the time to track the foods I ate every single day. When I took the time to track the calories in that slice of cake I had at the office or the pizza slice one of my co-workers sent in my direction, it was a real eye-opener how the calories consumed would add up.<br> <br>I think the most important lesson I learned from tracking my food consumption, was in learning more about calories in foods I eat on a regular basis. For example, ... Mon, 25 Jan 2016 00:50:00 EST Shifting my thinking for the better Making decisions to me means being aware of what I am doing throughout the day and how these actions will accumulate and yield a result. <br><br>This shift in thinking has allowed me to transition from feeling desperate and suffering to the need to lose weight. I have transitioned from making excuses and sabotaging myself only to later complain that I was not getting the results I wanted, knowing that I was not fully committed to the process. I have been doing this over and over the last f... Sun, 24 Jan 2016 17:21:00 EST Daily Exercise Works Miracles! The key to losing weight & KEEPING it off?!? Simple for me--DAILY EXERCISE! I don't just work out 3 times a week, or when I'm forced...I do it every day--7 days a week, 365 days a year.<br><br>Sound crazy? Sound like WAY too much work? Well, I can tell you--it's not. It's easy, and keeps me going!<br><br>All you have to do is make exercising a daily habit--like brushing your teeth, taking a shower, drinking coffee, etc. For me, I find working out every morning is the ticket. I have a tr... Sun, 24 Jan 2016 14:02:00 EST Help With Hunger Drinking clear broth will help fight off overeating! <br>When I feel hungry (and its not meal time) I will heat up a glass and sip it. It is very satisfying! <br> <br>I like to make my own chicken stock. I save bones and chicken skin/ pieces that I have from cutting up whole chickens and pieces. I put them in a baggie and keep in the freezer. <br> <br>When I am ready to make stock I take out the frozen pieces and place in a large pot add water ... Sun, 24 Jan 2016 13:52:00 EST For those who eat out often <br>We eat out quite a bit, which is usually a disaster for us trying to lose weight. Here are a few tips I use:<br><br>1. Before going to the restaurant, check out the online nutrition menu. Most restaurants have online menus. Enter your choices in your tracker "before" going to the restaurant. Don't forget to enter small things like bread, butter, salad dressings, sugar for coffee, etc<br><br>2. My husband and I order a cup of soup and share an entree. Saves money and calories.<br>... Sat, 23 Jan 2016 08:12:00 EST It is a race all the way.... I am not going to loose I took a long pause this morning and waking up to now electric.. We had been warned from the Power Company and I thought it had snowed cause that is what they had said.. There was no new snow just the little tat fell yesterday but it turned out to be a transformer that blew.. It is almost every few minutes that they are posting the things to have on hand and I need to get ready but wanted to write this before I got to going... I am not going to loose this race... I will have to just put my fo... Fri, 22 Jan 2016 14:15:00 EST Understanding Your Body You will often hear people say that you should only weigh yourself once a week. Or once a month. Or every six weeks. Or not at all. While all of these statements have merit - particularly if you are the kind of person who is likely to become de-motivated by a perceived gain or lack of a loss - in my opinion, one of the keys to successfully getting healthy is to understand your body.<br><br>Being of a scientific bent, I need to know how my body reacts to certain things, be it food, exercise, h... Fri, 22 Jan 2016 12:14:00 EST vegetable broth for weight loss I recently discovered that drinking a homemade vegetable- broth (veges only pepper and lemon juice for flavour) with meals helps me eat less. I made some when I was having a fruit and vege detox after a very nasty tummy bug.<br> It is made from chopped onion, tomato, spring onion tops, lettuce, cabbage. carrot, parsley. A little bit of chopped, seeded green chilie spices it up and makes you feel full. You boil the ingredients for 5 minutes.<br>I actually used it over 7 days for the fruit an... Fri, 22 Jan 2016 02:34:00 EST Getting a Running Start When you complete the graph of your proposed weight loss journey, the computer (or if you are old school, your ruler) makes a straight line from point A to Point B. Oh but that were so!<br><br>Programs like Weight Watchers advocate weighing in weekly and no more often in order to smooth out the bumps in the road. The Prevent program sponsored by Humana advocates daily weigh ins. Which is better? I don't know! I have done both programs (as well as a plethora of others) and there are advan... Thu, 21 Jan 2016 10:23:00 EST Patience and Persistance I know when I started on my weight loss journey some days were more successful than others. However if you are patient and keep up the commitment to healthy habits you will see a change! It may not be overnight, but it will happen! :)<br>I started out slowly and added in additional healthy habits. Couch to 5K was an amazing (FREE) resource that you can download to get you started. Also, tracking your food on Spark people and being mindful of what you are putting in your body is another great ... Wed, 20 Jan 2016 13:58:00 EST Focus on what you CAN eat Focus on filling up on fruits and vegetables. Especially vegetables! These are naturally lower in calories and have so many nutrients and filling fiber.<br><br>They may not be your favourite food, but statistics show we really don't eat nearly enough. And adding these to your meals and snacks mean you get fuller and are less likely to reach for processed and not-so-healthy foods. <br><br>Look at lists of vegetables and think about the ones you do like. For example, I am not a salad person, ... Wed, 20 Jan 2016 10:24:00 EST Weigh To Go! Weigh your food and count your calories.<br><br>It's been said a thousand times and more, and there's a good reason for it; if you are serious about losing weight, this is what you need to do. There's no point complaining about, or making excuses, just do it!<br><br>Even if you are doing Weight Watchers or Slimming World, while you don't need to count calories, you do still need to weigh your food - using measuring cups just won't cut the mustard, I'm afraid. Can you accurately measure out a... Tue, 19 Jan 2016 08:17:00 EST Change it up.. My idea today I Pray sinks in... I have been on my journey for a good while so over the years I have learned a few ideas and tricks to keep the weight going out the window or into the trash.. One thing is if you hit that spot to where you seem to loose two pounds and then next week gain it back you are like a yo yo... If you do the same thing over and over your body seems to figure it out and it will just stop.. almost like it is laughing at you but I have learned to shake it up.. I change th... Mon, 18 Jan 2016 18:24:00 EST Don't Commit to the Number on the Scale If you are trying to lose weight, don't focus on what your scale tells you. I know it sounds counterproductive, but the number on the scale is unreliable. It fluctuates. It lies to you. It only shares a couple of words of the whole story.<br><br>I weight myself, but I don't let the number that appears be my guiding force. Instead, I set healthy goals other than a specific weight:<br><br>1. 150 minutes or more of exercise each week.<br><br>2. 70,000 steps weekly.<br><br>3. 8 or more cups ... Mon, 18 Jan 2016 16:57:00 EST No "Evil" Foods When I was young, I somehow got it into my head that food choices were a "moral" issue. I seriously believed (and this is a matter of faith or attitude) that foods could be "good" (like vegetables) or "bad" (like sweets). When I ate "bad" foods, guilt and recrimination made me crave even more of what I wasn't "supposed" to have. I told myself I was a failure, a "bad" person, as if food were the devil and I was succumbing to the dark side. Depression would set in, and I'd think I'd never lose... Mon, 18 Jan 2016 12:20:00 EST Down, Down, and stop I have been a very heavy girl since I was in Elementary. I have always wondered what it would be like to be skinny and healthy both. I struggled with my weight but being young I continued to eat whatever I want. <br><br>I have tried several diets and when I didn't lose much weight I quit. I gained weight and had to buy new clothes on a regular basis. I kept most of my old clothes always saying I will get back into them. <br><br>October 6th my life changed, weighing in at 292 lbs I went for th... Sun, 17 Jan 2016 19:18:00 EST Look Beyond the Scales I practice and encourage members of my team to look beyond the scales to measure there success.<br><br>I encourage them to use a tape measure and measure their bust, waist and hips. Inches lost = lbs lost in time.<br><br>Praise yourself for drinking all your water, getting your exercise in and tracking your fitness, and above all for keeping true with your food log.<br><br>Pay close attention to how you feel mentally, physically, emotionally and spiritually. <br><br>Mentally-is my attitude ... Sun, 17 Jan 2016 15:39:00 EST Calories are Key Staying within your calories is the ultimate way to lose weight. I have lost 95 pounds just by following this simple concept. Also, walking or doing other exercise consistently is vital. Basically, calories in versus calories out. There are other factors that can contribute to weight-loss or weight-gain, but typically it is simple math. It is important to choose healthy foods for a couple reasons: one, you want to be healthy, not just thin; and two, eating healthy food, such as fruit, vegetab... Sat, 16 Jan 2016 20:54:00 EST Lose Weight, Keep Muscle, Be Healthy There's weight loss and then there's fat loss. My research has shown me that with dieting alone and no strength or body weight training, approximately 30% of the weight you lose is muscle. So for every 10 lbs you lose, supposedly 3 lbs of it is muscle when you don't include strength training.<br><br>To help avoid this, incorporate strength training into your routine. This doesn't mean you have to hit the gym every day though. There are plenty of strength training programs you can perform at h... Sat, 16 Jan 2016 20:18:00 EST KEEP IT MOVING WALK! i am getting at least 10,000 steps a day. This, at first, I was worried about. I am up at 4am and usually on the treadmill. I was getting bored with it and started thinking. Basically, the treadmill is walking in place. AHA! So though I am still up at 4am, I am walking around the house in the morning. I walk in place as I watch the news/weather first thing in the morning. I am walking in place as I brush my teeth and wash my face. I am stepping as I'm next to the stove fixing my... Sat, 16 Jan 2016 12:03:00 EST Been There Done That.. I have been there and done that and know I am at the finish line and going for the goal.. I know that when sometimes people hear that and it really turns a deaf ear and don't want to hear it but I have almost completed this with nothing but Sparks.. Sparks works and it is not a genius to follow.. you have to be willing to read follow and know that the main thing is the fact you have to change.. You have to be willing to break down all the walls in order to get to the real fact of how you ende... Fri, 15 Jan 2016 23:48:00 EST Counting Calories doesn't work In the past when trying to lose weight, I have tried to calculate every morsel that goes into my mouth. Every calorie, every carbohydrate, every gram of sugar. This meant measuring, weighing, and a calculator because my math is questionable. That would work for about a week, or two if I was really motivated, then life would jump in and I would drop out because it was just too much time and effort.<br><br>Recently I read a study that shows a different style, or way of looking at controlling y... Fri, 15 Jan 2016 16:38:00 EST Track the Foods (and Drinks) you Consume Each Day (Even those Small Snacks at the Office!) I was most successful in my weight loss efforts when I took the time to track the foods I ate every single day. When I took the time to track the calories in that slice of cake I had at the office or the pizza slice one of my co-workers sent in my direction, it was a real eye-opener how the calories consumed would add up.<br> <br>I think the most important lesson I learned from tracking my food consumption, was in learning more about calories in foods I eat on a regular basis. For example, ... Fri, 15 Jan 2016 05:57:00 EST Little things add up. I've often heard people say they've lost enough weight to make a whole other person. I think in my 50+ years I've gained and lost enough weight to populate a whole city! There are little tricks and reminders that work for me when I'm losing weight. Most are things I've picked up from other people's ideas. Things like:<br><br>- Park farther from the store or your work entrance to get more exercise.<br>- Keep track of your water intake. I wear eight rings on my right hand. Every time I drink a ... Thu, 14 Jan 2016 12:19:00 EST What Works for Me Sometime ago, I discovered that simply counting calories/portion control was not the best way for me to lose weight. Yes, I lost weight...but it was slow. In 2010 I lost 48 lbs and for the most part I've successfully maintained that loss.<br><br>The successful combination for me:<br><br>*Drinking water (half my body weight in ounces)<br>*Exercising 3-4x/week (running, Zumba, water aerobics, strength training)<br>*Portion control<br>*Drinking juice in moderation (not fond of drinking my calo... Thu, 14 Jan 2016 12:13:00 EST Don't think about it too much! Dieting is a pain. Especially if you constantly think about it as a "diet". Just make healthier choices and call it a change not a diet. I've found this works so much better. <br><br>When you are constantly restricting yourself, you tend to eat more. Not only in quantity but the quality of food is worse. Making a healthy change is better than "dieting". <br><br>I've tried every diet in the book. Low carb, weight watchers, cabbage soup diet, the heart soup diet. Sure, they all produce results ... Wed, 13 Jan 2016 14:48:00 EST One Day At A Time If you ask successful people how they achieve so much, many will tell you that the secret is to break down goals into smaller, less intimidating steps. When you're going after a degree, for example, you work toward the next term paper, not toward the graduation ceremony. Sure, you dream of the day you'll wear that cap and gown, but your immediate attention is on what's next.<br><br>It's smart to look at weight loss in the same way. The temptation to obsess over your ultimate weight goal is st... Wed, 13 Jan 2016 13:46:00 EST USING TOOLS THAT HELP ME 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, 13 Jan 2016 11:11:00 EST Beginning a new lifestyle 300 I can do that!!! My secret to weight loss....well...lets see. I actually am a lifetime member of Weight Watchers. After the birth of my second child, I had on an extra 60 lbs. I saw a family Cmas picture and said who is that!! Time to learn how to eat properly. So I joined Weight Watchers on January 2nd. I lost 60 pounds in 6 months!!! I managed to keep that off for 25 years.....I did play a bit with 10 or so pounds...but for the most part...kept it off. I was also a sm... Tue, 12 Jan 2016 21:39:00 EST Getting all your water in every day? Have a hard time getting all of your water in for the day? Try this tip! <br><br>If you are a MUST HAVE ICE kinda gal like me, buy the large Contigo brand coffee mug. I did this for the first time today and it is amazing! I filled it this morning at home with ice and water and by lunchtime, the ice was still there and ready for another fill up!<br><br>Your ice will last and you can refill your mug all day!!! LOVE IT! I just wish I would have tried this before now. I went months and month... Tue, 12 Jan 2016 15:18:00 EST Consistency Really Works Hi, I am an obesity survivor. <br>My number one weapon is consistency. I don't give into negative self talk when the scale doesn't stop on the number I thought represented my work or worth for that day!<br><br>No, I don't sulk in my failures, they are lessons!<br><br>I consistently deny all that seems to be overwhelming and I press on: <br><br>1. weigh and measure my food (good and bad choices)<br><br>2. I workout at least 2x a week (all movement counts)<br><br>3. I focus on my victories, es... Tue, 12 Jan 2016 12:48:00 EST Eat Less Move More That’s right, eating less and moving more is the best, most popular strategy among those who successfully lose weight.<br><br>In contrast, the cavemen, the Atkins-ish and Ornish-ish, the liquid diets, the fasts, and all the specially designed diet foods—all those “reduced-calorie delivery systems” with appealing pitch people—just don’t work. As the article stated “Liquid diets, nonprescription diet pills, and popular diets had no association with successful weight loss.”<br><br><br>Plus, and ... Tue, 12 Jan 2016 09:23:00 EST It's working for me I have maintained a fifty pound weight loss for two years as of this month, even though I now eat a lot of things I avoided at the beginning of my journey. Here is the essence of my secret to success: ... Mon, 11 Jan 2016 13:40:00 EST MY COMPULSIVE EATING DISORDER 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 ... Mon, 11 Jan 2016 10:48:00 EST The 5-8-30 plan works! My basic weight loss and an eat healthy plan for everyday: Eat five (5) one cup servings of vegetables or fruits (BEFORE you eat anything processed which is sweet or salty), Drink eight (8) glasses (one cup servings) of water BEFORE you drink anything else. (If you must have that 1 cup of coffee in the morning, remember rule sugar or sweetener), and add thirty (30) minutes of walking, running, or other exercise every day more than you did before you started this (yesterday? regularly?... Sun, 10 Jan 2016 17:30:00 EST Tracking for Success I have learned that tracking what I eat throughout the day is a huge part of my success in weight loss. People say I hate to track or that they track in their head but to truly be successful you need to write it down or track it on your phone app. When you try to remember in your head what you ate during the day it is too easy to forget something and you will be cheating your diet program. Another reason to write it down is to look back over what you have eaten during the week when you hav... Sun, 10 Jan 2016 11:16:00 EST Get a 24oz water bottle When I first lost a lot of weight (about 70 pounds), I found out that drinking water is a critical part of weight loss. All the focus is on diet and exercise, both of which are very important things, but there's not enough emphasis on getting your 8 cups of water per day.<br><br>However, even though a lot of people say, "I need to start drinking more water," a lot don't do it. Why? I think it's because it's a bit of a hastle to keep refilling a glass, reaching for another plastic bottle, etc.... Sun, 10 Jan 2016 03:45:00 EST CICO and Ice Cream (AKA: Moderation) I extra love food, especially carbs, cheese, dessert, and alcohols. Chocolate and wine ... what's not to love?! In the past I would eat with reckless abandon, not stopping to consider that the chunk of cheese I lopped off wasn't one serving, but more like two or three (200-300 calories). My bowl of ice cream was also more like two servings instead of just one (280 vs. 140). <br><br>I don't want to cut out the things I love, because then I'm just going to be a miserable person, and I'm not... Sat, 9 Jan 2016 12:48:00 EST Losing weight with your spouse If your spouse is of the opposite sex and you try losing weight together the results can be disastrous. As a female, I have always been discouraged because my husband drops 5 or 6 pounds in a week to my 1/2 pound. I do indeed recognize that men are bigger, have more muscle mass, etc., etc., etc., and on and on. Even knowing all of this, it is no less discouraging. My husband has found much success with Atkins' discipline. Not only does he drop weight by eating lots and lots of protein (oh, by... Sat, 9 Jan 2016 09:39:00 EST Eat Whatever You Want...Move 20 minutes. We live in a society that demands a "quick fix!" With weight loss and being healthy there is no quick fix. BUT it's not difficult if you put your mind to it. It's not about counting calories...although tracking my food intake certainly helps keep me "honest." I truly eat whatever I moderation. The trick is to wait until you are hungry...physically hungry is when your tummy rumbles. Before I started eating this way it had been years since my tummy rumbled. Once you feel the rumble d... Sat, 9 Jan 2016 08:46:00 EST Tips for Dieting Losing weight is one of the most common New Year’s resolutions, but changing long-held behaviors is a skill in itself, a medical expert says.<br><br>To shed unwanted pounds and keep them off, people have to be ready to face some setbacks and keep on trying, said Dr. Jessica Bartfield, an internal medicine and medical weight-loss specialist at Gottlieb Memorial Hospital, part of the Loyola University Health System.<br><br><br>“People need a motivation to lose weight and the new year is an oppo... Fri, 8 Jan 2016 18:26:00 EST keep your hands busy I have recently taken up loom knitting. Now I'm not really good at it yet (hopefully soon I'll be able to pick up the fancy stitches) but for now I can turn out little ugly hats. Lol Now to my point... I've always had trouble finding a hobby but this lil hobby seems to be for me. I wanted something that would keep my hands busy and my mind focused, well this seems to do both. My hands are busy holding the loom and wrapping the yarn and my mind is focusing on each peg and not pulling the yar... Fri, 8 Jan 2016 11:50:00 EST Set Small Obtainable Goals In 2011 I made a decision to lose 100 pounds by my newly born sons second birthday. I weighed 274 November 2013. I weighed 174. I just challenged myself. My secret is keep challenging yourself. First I walked then I walked faster, and longer.. then I started running.. I had a few hang ups, but I just chose a new challenge.. I started running races for charities, but never to win. I have completed 5 half-Marathons. I started small. 5k, 8k, 10k now 1/2 marathons. My other key to success was wat... Thu, 7 Jan 2016 18:17:00 EST Tracking...the way, the truth and the life. There is nothing like seeing results on the scale and in your clothes. There is nothing like going back to see why you did or didn't have a good week on the scales. Tracking is key to success! I used to teach Weight Watchers until I had to quit to take care of my mother-in-law full time. I spiraled out of control with my weight. I stopped tracking and started eating. <br><br>I am here to tell you I know what works. When you don't track, you put all kinds of things in your mouth without any a... Thu, 7 Jan 2016 13:03:00 EST Weight loss with Protein - ONLY thing that worked for me! Staying full is my biggest obstacle. I have found that starting breakfast with a protein shake (for me it is 1 scoop of protein, various fruits or pb and always definitely a banana to make it smooth) I keep them below 250 calories because I love to eat and I never feel full. The protein shake in the morning and then my normal coffee with fat free creamer and sweet and low make me completely full until about 1pm sometimes 2pm. That makes me happy because I think about food all the time unfortu... Thu, 7 Jan 2016 12:24:00 EST Hidden Refined Sugar I watch the sugar content on the back of the labels. If it is 3 or less its ok to have. If it's 4 or more put it back. The sugar portion under the carb section on the label tells the amount of refined sugars. Your body needs good carbs, and these sugars are bad carbs. So I found when trying to loose weight that if I keep those high sugars away I can still keep moving using the energy from the good carbs. It is really surprising to me some of the food items you would think were good for y... Thu, 7 Jan 2016 10:10:00 EST Eating healthier foods I have been trying to eat healthier. I try not to eat any fried foods, have cut back on my carbs. I have been eating grilled chicken salads with 1/2 tbsp. of dressing. Also eating food not cooked in grease. I am also drinking more water. I am having trouble with what foods to eat since everything I eat sticks to my mouth and throat. It seems like the only thing that doesn't is candy but I am working on not having candy. I was thinking of try the protein diet that a friend is doing but li... Thu, 7 Jan 2016 10:08:00 EST Happiness and Exercise Losing weight is a frame of mind. It is about chosing something that will make you happy. On days I don't want to workout I remind myself that even if I hate to workout that day, I feel happier and more accomplished once it is done. I also feel that the happier I am before the workout the better I do overall. Over the years, I have battled with depression and an eating disorder and I realize now that sometimes you have to make the choice to be happy by focusing more on the good than the bad, ... Wed, 6 Jan 2016 15:41:00 EST Write it down! When I have lost weight in my life, it was because I became mindful of my eating and wrote it down. I once heard in a <br>Weight Watcher's meeting about BLT's which stands for bites, licks and tastes, which I am guilty of. Writing down what I eat helps me be so much more aware of what I am putting in my body. I realized how few fruits and veggies, I was really eating and how many carbs. It's like looking in the mirror and seeing what is really there. I also found that I started looking at ... Tue, 5 Jan 2016 11:54:00 EST Chew Your Food More So I mentioned this in my general posts over the weekend via smartphone, but I'm posting this here to get spark points. I have had a serious problem with inhaling my food. It makes me look pathetic. It makes me feel pathetic as well, because the food is not broken up enough and just sits in my gut for a while. Instead of having my new years resolution as losing weight, I am vowing to chew my food 3-5 times what I normally do. I am already feeling the results. No sour gut, and I feel fulle... Mon, 4 Jan 2016 21:03:00 EST DietMinder by MemoryMinder Journals diet journal The secret to my strong start on losing weight (2.3 pounds in a week) is tracking my diet on SparkPeople and recording the data on a 2 pg spread in DietMinder, available from DietMinder includes a row for fiber counts, as well as rows for calories, carbs, fats, and proteins and includes an optional row for saturated fat or your choice of what to track. You can fill in 33 food items in a day, 7 for main meals and 3-4 for snacks. There's a spot of a grand total that includes two bla... Mon, 4 Jan 2016 20:51:00 EST soda free lifestyle Have not had soda for 3 days and changed beating habits. Lost 6 pounds and hoping for a lot more. I have been making infused water<br><br>64 oz water<br>1 orange sliced<br>1 lemon sliced<br>And ice<br><br>Add together and let steep over night in refrigerator. Use wooden spoon to crush some of the flavor out of fruit. I also add 3-4 packets of splenda so fruit isn't so bitter. You can use the same fruit for 2 days, but then throw it away and start with fresh.<br><br>Another is<br>64 oz water<b... Mon, 4 Jan 2016 12:45:00 EST Stay the course, this is a lifestyle to maintain, not a diet My experience of weight loss on SparkPeople is not a straight line -- it is an up and down graph with the trend downward. I enjoy running the weight loss report everyday, just to remind myself, the trend is good, life is not a straight line!<br><br>I have lost 7 pounds so far, another 12 to go. What keeps me going is: this site; continuous tracking of food and activity, and the daily reminder: <br><br>Don't focus on the small ups and downs on the scale, remember it is a lifestyle I can maint... Sun, 3 Jan 2016 13:06:00 EST Leave Sugar and Simple Carbs Alone! Stop eating sugar! It's that simple and that hard all at the same time. Sugars include overt sources such as candy, cake, cookies, soda, juice etc., but also include sneaky sources such as ketchup, mayonnaise, salad dressings, and many, many processed/prepared foods. If it tastes sweet, it probably contains sugar.<br><br>Simple carbohydrates also act like sugars (at least in my body). Sources of these include anything made with white flour or other grain where the fiber has been stripped ... Sun, 3 Jan 2016 10:08:00 EST Take the Weight Loss Journey One Day at a Time Weight loss can be a slow process -- and the more weight I'm trying to lose, the slower it can be.<br><br>It can often be overwhelming to look at the big picture -- what my goal weight is and how long it will take me to get there. So, one habit I'm trying to cultivate this time around, is to just take one day at a time -- to do the very best I can on THIS day, to eat as healthy as I can today, to track all the foods I've eaten today, and to take time to exercise today.<br><br>I am trying to ... Sun, 3 Jan 2016 09:54:00 EST Your Way to Health is Very Personal I am a 65 yo female who's had no success losing weight. It's my age. It's my metabolism, my sedentary life style, it's...<br><br>none of the above. LOL<br><br>I am a celiac and couldn't relieve the symptoms, regardless of what I ate, so I got really angry one day and decided to eat no packaged foods of any kind. I would buy raw and cook everything that went into my body. I don't like to cook so this was a major concession on my part. <br><br>About 4 days in, on my usual day, I weighed mys... Sat, 2 Jan 2016 21:52:00 EST Weigh everything, if it's important. Weight loss is a challenging, albeit simple affair. Calories in must be lower than calories out.<br><br>To aid with that, it is important to use a scale and weigh all of your food. A "serving" or a "cup" is too inaccurate. Weight in grams is the single best way to ensure accuracy when tracking.<br><br>It also makes recipes easier to duplicate.<br><br>The rest of this message can be ignored.<br><br>Lorem ipsum dolor sit amet, consectetur adipiscing elit. Sed dapibus enim tellus, non ultricies ... Sat, 2 Jan 2016 16:50:00 EST Perfect way to lose eight and tone up I discovered best way to lose weight during the spring and summer is walking and in the fall and winter working out at your neighborhood gym either on the treadmill or on a elliptical does wonders for weight loss and toning up and not to mention eat healthy with plenty of fruits and veggies and lean meats.....................................<BR>......................................<BR>......................................<BR>......................................<BR>........................... Sat, 2 Jan 2016 13:06:00 EST Find Healthy Substitutions I've always had some favorite foods that I loved that aren't necessarily healthy: ice cream, pizza, pasta. What I found was that I could get the same satisfaction with some simple, healthy substitutes.<br><br>Instead of ice cream, I now reach for nonfat or lowfat plain Greek yogurt. I add some seasonal fruit, or a sprinkle of cinnamon and splash of vanilla extract, and a packet of splenda or drizzle of honey. I get the creamy goodness that I love about ice cream, but without all the calories ... Sat, 2 Jan 2016 11:53:00 EST How to drink 8 cups of water I found that drinking water really helped me lose the weight. I didn't "give up soda", instead I "drank water". There wasn't room for drinking soda when I added drinking water to my day! <br><br>I start with 16 ounces of water before breakfast--this is pretty easy to just drink down! I may have a cup of tea with my breakfast. Then I take 24 ounces of water with me to my exercise class--I easily finish this and sometimes have to add more to my reusable water bottle. (Note--our earth has a rea... Sat, 2 Jan 2016 10:28:00 EST Invest in Tools Losing weight can be a bit cumbersome, especially if you don't know where to begin. One's "diet" is the most crucial element of the weight loss equation. Exercise is certainly important - but what/how much we eat will really make or break our weight loss success.<br><br>With that said - it's possible to eat too much of a good thing. This is where measuring tools are truly worth their weight in gold. The good news is you don't need much and they aren't too expensive. <br><br>Following are... Sat, 2 Jan 2016 01:08:00 EST Your Mind is a Powerful Thing Your mind is a powerful thing. When you fill it with positive thoughts, your life will start to change.<br><br>This one is for those of you that have "New Year's Resolutions".<br><br>I am not a big fan of New Year's...the parties, the fear that you need to have someone to be with for that kiss at midnight, the insipid drinking, the overeating...I COULD go on, but I won't.<br><br>I have not celebrated New Year's in any way, since I let my young daughter stay up to watch the TV celebration of t... Sat, 2 Jan 2016 00:32:00 EST A Paleo/Low Glycemic Index Diet WORKS!! In 2015 I lost over 80 pounds within 5 months. It was the easiest lifestyle/diet I've ever done---despite a LIFETIME of obesity. <br><br>I'm an internal medicine physician. And I did quite a bit of research/reading in the last year before I fully implemented a plan that I thought "made most sense" as a doc. I've previously followed an ancestral/primal/paleo diet with some moderate success. But when I added in a low glycemic index constraints to my Paleo diet---the weight fell off me effortl... Fri, 1 Jan 2016 18:41:00 EST Fruit Diet Weight Loss I've learned that if I eat fruit whole or blended every day: I don't feel bloated and it softens my bowels so my stomach doesn't swell. I use this dietary measure to clean my colon. I've learn that when I eat fried foods or fast food most of the time its prepared with oil and grease and these chemical elements clog arteries especially colons and block bowel movements. I know that in order to decrease the size of my stomach I have to eat food that don't clog my colon. Usually the healthies... Fri, 1 Jan 2016 10:01:00 EST Exercise is A Requirement So many things will determine weight loss and for everyone the results will differ.<br>For myself being 68 years young and never exercising the results have amazed me.<br>When I was young I had rheumatic fever and hence the Dr told me that I could not partake in the gym programs in school. The first factor I figure in my I was able to sign up. I did do the minimum exercise required in basic training but again because I had never exercised I did not continue it after boot camp was over.<br>T... Fri, 1 Jan 2016 09:54:00 EST Every Journey Starts with The First Step Weight loss for most of us has been a life long battle. Even when we were not over weight, we thought we were. I have spent most of my adult hood trying different diets with little or no results. Only because I DID NOT stick with it or have a clear plan and a realistic goal.<br>I usually start with a New Year resolution and by March I am done and return to my old habits. Change is never easy and it takes great commitment to stick with it. If we only say we are going to lose weight and not com... Thu, 31 Dec 2015 08:08:00 EST Tell others about you- ! I've come to realize that you NEED to tell others. Keeping your struggles private or thinking that no one will know if you fail keeps you sick. Telling others is helpful if you want to really be accountable. <br>Accountability is what it's all about. Sometimes you find that others are struggling with the same issues and have some tips that can help you cope. Some of those that have been successful can be your biggest cheerleaders. You don't have to be alone. <br>There is a time for privacy an... Thu, 31 Dec 2015 00:35:00 EST Let Others Be Your Nourishment Even though I categorized this under Weight Loss, it really can be put under any other topic. Staying connected with others will not only enhance your progress, but also make the journey much more pleasant. This weight loss journey, after all, is just that; our life is just that---a journey.<br><br>It is when we feel like being alone and to ourselves that we must reach out the most---almost like a red flag that other human companionship is needed. Listen to your intuition. Take a chance. ... Wed, 30 Dec 2015 22:43:00 EST Never Give Up My brother was fighting high cholesterol and back problems so the doctor told him that to help improve his health, he needed to lose weight. They way he liked to eat and what he liked to eat I didn't think he would ever manage to lose a pound but did he ever surprise me. He told me he was changing his diet and eating very little red meat and giving up dessert. He started going to the gym several times a week. I didn't think he would last at any of this but he has surprised me. We had not... Wed, 30 Dec 2015 20:38:00 EST Making a commitment For me has always been making a commitment but I never ever have given up! I went to the chiropractor yesterday and I also got an e-mail from them that they are starting a 1,000 pound loss challenge! Challenges are what keeps me committed and I am going to do it for my health. I had gone to the dr. to find out my liver needs to be cleaned out. He gave me some nutrition (pills) and he told me to limit fast food. I am going to start drinking a yogurt & fruit smoothie in the morning for breakfas... Wed, 30 Dec 2015 06:56:00 EST Measure and Count Once A food journal is extremely important when it comes to weight loss for me. Certainly it's easier now with so many apps for my phone. But my downfall is still in the details; a teaspoon here, a dollop there, all calories that go in my body but somehow don't always make it to the tracker. <br><br>I learned something from a friend of mine that used to teach classes at a popular weight loss centre. She suggested that I take my food that I use in small quantities and track a bigger quantity ... Tue, 29 Dec 2015 09:59:00 EST Getting fit and trim I have been overweight for 15 years. For the record, I am 64 years old and beyond menopause. Physically, I think the weight gain which began at the end of 2000, the last century, was a result of two things....menopause and an anti-depressant, SSRI, which stands for selective serotonin reuptake inhibitor. There are other anti-depressants but mine is an SSRI. <br>I must also say that I have long been struggling with my weight, but I was never considered overweight. I reached the stage of obese ... Mon, 28 Dec 2015 13:55:00 EST Track everything you eat Track everything you eat. Weigh or measure to make sure you are tracking correctly. Track licks, bites and tastes. If you are out and about take a picture with your phone so you can track it later. Track whether you're on plan or not. It's easy to under estimate how much you've eaten. At the end of the week when you have weighed you can figure out if you're eating the right amount of calories to lose, maintain or gain. Some days I track before I eat and some days after. You can always go back... Sun, 27 Dec 2015 21:26:00 EST Coffee I know everyone probably already knows this but I can trim calories v rye easily by skipping lunch and instead putting in its place a cup of coffee with milk and sweeten d with stevia. It's right at the middle of the day. I'd much rather have it then that at the start of the day when I prefer a proper breakfast. By the time lunch rolls around I'm not that hungry and so it's just the thing I need to tie me over till the afternoon snack which is usually a piece of fruit. This is followed by d... Sun, 27 Dec 2015 15:52:00 EST Consistancy is the key to success I spent many years on this weight loss journey, most of which did not succeed. For me what has worked the best is to be consistent in all things. I found out that by diet alone, I would not lose weight or maintain my weight without exercise as well as diet. As far as diet, I follow a low-carb, high protein diet. I found that I have to plan my meals. This helps having variety in what I eat, and planning my meals, I can make sure that I stay in my caloric range. I strive to stay between 1... Sat, 26 Dec 2015 21:59:00 EST Write it Down As much as it pains me to write this (I wasn't making a joke in either of the two ways this makes fun of me -- I hate journalling and I'm a writer). I'm finding more and more that measuring and writing down what and when I eat and drink EVERY think I eat and drink makes a huge difference in the possibility of losing weight.<br><br>Example:<br><br>I don't work very much. I stay home a lot at night and a lot in the mid-afternoons. About six months ago I found $5.00 a box (for 24 packages) Act... Sat, 26 Dec 2015 11:13:00 EST Fizzy water is your friend Keeping hydrated is key to life in general, but never more so than when you are trying to lose some weight. That goes for whether it's a couple of lbs or for a few stone.<br><br>Plain water, tap or bottled, is brilliant but fizzy water really hits the spot. Fizzy pop is not terribly good for you, even the diet or light stuff, as it's chock full of aspartame which can be harmful if taken to excess - or so the papers and health experts tell us. I don't know how true that is, but I am not a scie... Thu, 24 Dec 2015 08:43:00 EST DON'T DO NEW YEAR'S RESOLUTIONS... PLEASE! OK, this one really makes me sad. If you have spent the last few months thinking...I am going to start over in the new year, you will be sorely disappointed. An arbitrary start point does not make the job easier, it does not firm your resolve, and if anything, it makes you more tense, more apt to not complete this journey, and to set yourself up for failure. <br><br>Going on a "diet" on January 1, 2016, is the wrong approach. <br><br>Start today, or if you must, tomorrow, tracking your food, ... Tue, 22 Dec 2015 11:27:00 EST 75% Nutrition 25% Exercise I was told a long time ago that success with losing weight is 75% nutrition and 25% exercise. <br><br>I tend to agree simply because it takes a lot of hard work to burn a substantial amount of calories, and so LITTLE to throw it off with one bad food choice. Also, exercise might only take 30-60 minutes out of your day to make the right decision, but our food choices are decisions we have to consistently make all day long.<br><br>However, this isn't to say that exercise isn't important. It doe... Mon, 21 Dec 2015 20:34:00 EST No Nibble Cooking Technique Nibbling while cooking is really undermining. I fill the sink with soapy water and chew a small piece of sugarless gum. Any spoons or bowls with yummy stuff on 'em go right into the soapy water and the gum prevents unconscious BLTs (bites, licks and tastes.)<br><br>Works great. I make cookie bars for my husband and nephews every week and nary a taste.<br><br>Wow, when did the secret of success get to be a minimum of 1700 characters? Okay, since I don't want to have wasted my time...<br><br>Fi... Sun, 20 Dec 2015 23:16:00 EST Find your key The secret for me has been learning what my key is. The one thing that leads to everything else. For me it was exercise. If I just get in the habit of regular exercise, then diet becomes easier. I feel better about myself which then helps me exercise more--a virtuous circle. If for some reason, I decide I'd rather spend my time doing something else and I can just get by with diet, the wheels start to come off. It's okay for a while. Plenty of self-control, but very quickly the exceptio... Sun, 20 Dec 2015 21:04:00 EST Large sized meals to avoid hunger I am a Registered Dietitian, but I was also a busy single mother and professional woman for many years. Thus, I am no stranger to weight struggles. Alas, knowledge isn't everything and I am human ;)<br><br>After gaining an extraordinary amount of`weight during my pregnancy, I vowed to lose it all within one year of being done breastfeeding. I succeeded. Among the reasons for my success are yoga, positive mindset, confidence, knowledge, stubbornness and eating huge portions...<br><br>The last ... Sun, 20 Dec 2015 18:35:00 EST Water I use many different opportunities to get in my eight glasses of water daily. Although there are varying studies about whether eight glasses are enough/too much or too little, I've found that the information below really does help me with shopping for healthy foods in the grocery store while getting in my 8 glasses of water in a day. <br><br>I usually buy a case of water and put the bottles in the refrigerator on the top shelf to keep them very cold and when I take one out I leave the empti... Sun, 20 Dec 2015 09:21:00 EST Party Management It's that time of year for so many celebrations. And with these parties comes food, food, and more food. <br><br>I planned a Christmas party for my friends this year. The first part of planning came with the menu. I looked through the recipe selections at SparkPeople because they have nutrition information and I can make wise choices. <br><br>I selected some recipes. Yes, we still had cookies, but they were limited and not the spotlight of the celebration. <br><br>I fixed a nice White Chicken... Sun, 20 Dec 2015 08:22:00 EST Track What You're Eating Many of us have said that we can't understand why we're putting on weight, that we don't eat very much. Well one sure way to find out is to start keeping track of what you're actually eating and how much. "If you bite it, write it." As well, adding notes about how you feel while eating is beneficial for those of us who are "emotional eaters" - this helps us identify our overeating triggers and patterns such as not eating enough during the day and then overeating at night. <br><br>It can be ... Sat, 19 Dec 2015 23:29:00 EST Portion Control!~First Step! I can always attribute weight GAIN to my LOSS OF PORTION CONTROL. When I do not measure my food portions,everything including the weight goes out the window ! <br>I have noticed that when I DO work on controlling my portions ( and I mean measuring my food out in measuring cups and spoons}, my weight and controlling it ,seems to work better. Sometimes I find it even a fun challenge with the caloric range {like yesterday ~12/18/15} ,but not today {12/19/15}! <br>It may seem FUNNY to put the ma... Sat, 19 Dec 2015 21:25:00 EST Cutting Out Sweets and Lots of Walking I've found that cutting out a lot of sugar from my diet has helped me to lose weight and to keep my blood pressure in check. <em>104</em> <br><br>Along with that, I do a lot of walking. When I started with WW, I was 194 pounds at 4'11". So far, to date, I've lost 31 pounds in a years time. It may be slow, but it works for me.<br><br>I started out walking slow for about 20 minutes at a time. Now, I can do a work lap in about 10 minutes in moderate to fast pace. I make anywhere from 1 to... Sat, 19 Dec 2015 16:01:00 EST Track it To The Top! I had been a bit of a yo yo dieter in my life. When I joined Curves, the added dimension of regular strength training caused me to lose some weight, but then I had hit a plateau in my weight loss. They held a Biggest Loser contest which I decided to join in on. They tried to help us lose weight in any way they could and one of the tools they introduced was tracking your food. It was a Game Changer! I had never tracked my food before. After tiring of manually logging what I ate and se... Fri, 18 Dec 2015 20:48:00 EST Plan my food intake! Plan! Know tonight what tomorrow's food is going to be. Go ahead and track it ... if something comes up, the tracker can be changed, but I'm more likely to stick with my plan if I've already plotted it out. This also lets me know if I'm heading into an over abundance of calories so that I can trim back portions, make substitutions, Swap some things around ... you get the idea. <br><br>This also helps me when I have special holiday events. I don't walk into the event starving and feeling depri... Fri, 18 Dec 2015 05:35:00 EST Posting Your Food Intake Posting my food intake was one of the very first things that I learned from Spark People and it was also one of the best things that I ever learned from Spark People. That means posting every bite that you eat or drink.. <br><br>One of the best ways to do this is to plan your meals ahead of time and also your snacks. I usually plan my meals and snacks a week ahead of time. That way, I know exactly what I am going to eat ahead of time every day and it helps to keep me from having issues.<... Fri, 18 Dec 2015 01:06:00 EST Find a Complicated Recipe Instead of eating food, create food. Indulge yourself in all kinds of cooking gadgets and when a craving hits, spend time making a recipe. The more complicated, the better. If you need to grind 11 different spices with a mortar and pestle, best of all. Zest lemons. Use a mandolin.<br><br>Chew gum while you're cooking so you won't pop anything into your mouth while you are preparing whatever it is that you're making.<br><br>The trick is just stalling. By the time you are finished slicing, dici... Fri, 18 Dec 2015 01:02:00 EST Sparks Does Work I have been with Sparks for a good while now I am able to Spread the word that if you keep tracking and post read and keep on top of the Videos you will loose weight. Sometimes you have to tweak a idea or a story to fit you cause we all know one size does not fit all.. Lost 58 pounds already and feeling good about being able to walk into a store and buy something new to wear.. I use to order all my clothes online but I can go and do it for myself.. I was so happy the first time I went and tr... Thu, 17 Dec 2015 13:25:00 EST Don't make change too complicated, just begin. I have been asked, and have thought many times, about how and why I was able, after so many years, to finally make this a successful and lifetime journey to good health and fitness. <br><br>It obviously started with me, and me deciding after all this time, that I was not going to be out of shape anymore. A knee fracture was the catalyst for this. Being in a wheelchair changes your perspective, and it is easy to decide that is not the life you want for yourself. <br><br>I didn't make things to... Thu, 17 Dec 2015 12:30:00 EST Timing is Everything One pound at a time...<br> Take it one pound at a time, one day at a time. This is not a race. Your weight loss progress should not be measured against someone else's progress. Try your best to keep your focus on eating the right foods--things that are healthy. Try to limit sugars, starches, high fat items. It is important to exercise every day. A good thirty minute walk is all you need to get the heart pumping and improve your cardio. I have found that eating protein with every single... Thu, 17 Dec 2015 09:23:00 EST Measure and track it. I have "dieted" for years. I used to count points from another weight loss program; I tried prepackaged food weight loss programs. There is no substitute for actually measuring and tracking what you eat. You learn how much you actually eat and can look back over your charts to see what works. With SparkPeople nutrition reports, tracking healthy eating is easy. Eventually, one begins to realize how much better they feel, sleep comes easier and ultimately exercising feels natural. I have been w... Thu, 17 Dec 2015 06:58:00 EST Tracking nutrition brings success I've found that consistency in a number of areas in my lifestyle journey has been key to my success. Over a few secret of success posts I'll try to address each one and show how consistency has helped.<br><br>First, tracking nutrition every day, every meal, has been the cornerstone of my journey. Initially, tracking my nutrition simply taught me what, when and how much I was currently eating. The simple act of tracking brought about an immediate change in my eating and drinking habits, as it ... Thu, 17 Dec 2015 06:02:00 EST My secrect I tried the 21 Day Fix and it worked incredibly well for me . I was able to get down to my weight in high school very easily, my body fat was low, and I was able to meet every goal I set for myself. I love this program. I was amazed at how well it worked. I have tried every way to get my body fat down. with very little success. I did put some weight back on because I had a very stressful time and did not do my maintence. I lost 3 people very close to me and have tried to help others heal. So ... Thu, 17 Dec 2015 04:42:00 EST Reduce the Carbs ! Now that we are in the Festive Season,<br>there will be many opportunities for us<br>to over-eat ! Usually, one doesn't over-eat<br>the daily protein amount. It's the carbohydrates<br>and fats, that one wants to celebrate with,<br>that are going to put on those unwanted<br>pounds !<br>I have two secrets to help you, this Festive<br>Season ! Secret #1 - Don't start grabbing<br>and gobbling all the goodies you see !<br>Once you've enjoyed your first goodie, your<br>body craves some more ! Stick... Thu, 17 Dec 2015 03:39:00 EST Tracking Food and Drinks I have the most success losing weight when I track everything I eat and drink. I try and track food and drinks as soon as possible after eating/drinking so that i don't have an opportunity to forget something that adds to my daily calorie intake. If I wait until the end of the day, for example, it is easy to forget the little items that boost my calorie count.<br><br>It is sometimes a chore to look up the calories in different foods and drinks, particularly items which are home-made, but wh... Thu, 17 Dec 2015 02:15:00 EST Water logged <em>194</em> <em>194</em> <em>194</em> <br><br>Water is my secret weapon. A person can drink all they want and the best part is that it is calorie free. And if you can drink tap water it is also very cost effective. Can't get much better then that cheap and calorie free.<br> <em>194</em> <br>Drink 16 ounces of water before every meal and snack. By drinking water before indulging in a snack I find a lot of times I no longer want the snack and if I do they are a lot smaller.<br><... Wed, 16 Dec 2015 22:49:00 EST Exercise and Eating Healthy Exercising and eating healthy along with being consistent and drinking a lot of water is the key. I switched to almond milk, egg whites, shakes in the morning, boiled eggs, chicken only but once a week. Fish, tuna, fruits and veggies..oh I cant for get nuts too. Being plus size and trying to accomplish weight loss is not easy since we can't do the same exercises as others or we have health problems. I walked on the treadmill for one hour and lifted weights then slowly I started crunches to w... Wed, 16 Dec 2015 22:42:00 EST Don't eat at least two hours before bedtime I have found that by not eating for at least two hours before I go to bed, I am able to sleep better and longer, which aids in weight loss, as many studies have shown. I also believe that by going to bed on an empty, or near empty, stomach, your weight loss efforts will be more noticeable. I have read studies that show that no matter what time you eat, the food is metabolized the same; however, my personal experience has been that the later I eat, the more I hold on to that weight. <br><br>I ... Wed, 16 Dec 2015 19:26:00 EST Food preparation, make soup for lunches! I know SP pushes logging food and for good reason, it is one of the best reality checks in losing weight. I find if I prep my food for lunches the day before I can quickly pack a healthy lunch. When I put away leftovers in the fridge I now put them in portion sizes instead of a big container, that way I can glance in and choose veggies, soup or main dishes in the perfect size with little time. I also cut up celery, carrots and portion Peanut butter and jam into small containers to grab for... Wed, 16 Dec 2015 19:24:00 EST Pushing the water! Recently we have, as a family, cut out all soft drinks, coffe, etc and are ushing water. The scales has finally moved in the right direction! <em>274</em> Sun, 19 Jul 2015 01:52:00 EST Raiding wardrobe for clothes that fit :-( When I want to eat junk, I just go to my wardrobe and see the clothes that don't fit any more...I throw away the junk! <em>274</em> Sun, 19 Jul 2015 01:50:00 EST Fear of failing I'm am at the point where I'm willing to work with this but have fears of failing. Sat, 11 Jul 2015 18:55:00 EST Weight Loss Inspiration Bracelet I put together a weight loss inspiration bracelet from items I purchased at the flea market. For a few dollars I have an item I can wear and keep with me always to remind me to BELIEVE in myself and BELIEVE I can do anything I put my mind to.<br>My bracelet is made from a second hand sterling chain bracelet with toggle clasp and a "BELIEVE" circle charm. If you would like to see I have loaded a photo into my Spark page photos.<br>It was very easy to put together with 2 pairs of needle nose ... Tue, 30 Jun 2015 13:10:00 EST Thinking away emoyional eating binge... I am an emotional eater. I'm discovering that when I have an immediate urge to eat junk food or sweets..not out of hunger but emotional driven desire to stuff my emotions down...if I take a moment and ask myself why....and ask myself what is bothering me...then I think about my goals...the want to grab junk food is gone in a few minutes....I can think myself out of an eating binge. Sometimes I have to think my way out two or three times a day but each time it gets easier to not cross that lin... Sun, 28 Jun 2015 07:27:00 EST Do weekly weigh-ins and drink water Viewing the weight scale daily is a no-no for me, because over a weeks' time, it will vary. What's important is the difference the week does for you. Also, I always drink 64 oz. of water daily. This fills the tummy, and it's also healthy for your cells and blood to keep everything in sync and work properly.. <em>30</em> Fri, 5 Jun 2015 21:15:00 EST Weigh and Measure! I think one of the more important things that really helped me that doesn't seem to get a lot of attention in articles here is a simple food scale. So many foods are hard to measure without one! Grapes, watermelon, meats, and a lot of other fresh foods, which is the kind of food you WANT, all become very easy to track. It's a great tool :) On a side note, measure all other foods, as well. Like use measuring cups and measuring spoons when required. Make it a habit. Wed, 3 Jun 2015 00:31:00 EST My little secret I am "secretly" attending weight watchers meetings to lose weight. This way I can eat what I want, still lose, and nobody is looking at me saying "I thought you were on a diet". It's not a diet, it's a life style change, and since nobody knows I don't have to worry about negative comments when I do eat, or mess up! <em>4</em> Tue, 14 Apr 2015 15:40:00 EST Brush Your Teeth Instead of Eating When I have a craving that comes at a time when I shouldn't eat, I brush my teeth. I think it's just a fact that no one wants to turn around and eat after brushing teeth, and it's great for your teeth. You can still brush your teeth if you're at work or out somewhere. And it doesn't have to be very involved, just a quick brush does the trick. <em>54</em> Sat, 7 Mar 2015 16:05:00 EST gum I eat small meals and gum between meals. Sat, 21 Feb 2015 21:10:00 EST Three Day Juice Fast I have lost 39 pounds over the past eight months with a three day juice fast, once per month. I also walk about an hour each day. Fri, 6 Feb 2015 15:41:00 EST when I get hungry I try to drink water if that doesn't help I will either eat a salad with just vinegar or I take a nap. Wed, 4 Feb 2015 08:43:00 EST Scale I have the perfect way to know exactly how many ounces are in the food I eat, ....., wait for it, I Weigh IT! I stopped eyeballing my food, the looks the food give me are deceiving. I stopped guessing, and now I am 38 pounds lighter in matter of 3 months. <em>301</em> Fri, 30 Jan 2015 19:03:00 EST Dessert Tea I have started drinking dessert tea after dinner and while watching tv or reading. My favorite is Stash Chocolate Hazelnut. Add a packet of Splenda and a splash of skim milk and it really does taste like dessert! <br><br>My 9-year old son is getting into it, too. We have started having "tea tastings" and keep a big jar filled with various flavors on our kitchen counter. He loves picking out his special tea every night instead of a bedtime snac Tue, 27 Jan 2015 16:48:00 EST Water the showstopper in your fridge Keep your water in the most beautiful, pitcher you can find. It will serve as a visual reminder each time you open your fridge to drink your water. It also lets everyone friends and family know that drinking your water is important and it takes center stage. <br>P.S. its also a wonderful way to get your kids to drink more water, in my house everyone loves to drink out of the pretty pitcher and my kids even refill it when it is empty or remind me to. <em>274</em> Mon, 12 Jan 2015 17:47:00 EST Don't give up in the middle of the day Sometimes if I slip up by eating something I'm not supposed to (like cookies or candies), I throw away the rest of the day and think 'I'll just start again tomorrow' and end up overeating. Instead of this, look at the rest of the day as a new day, Sat, 10 Jan 2015 18:45:00 EST Eat Purposefully I have found if l eat Purposefully, nourishing my body, chewing, not inhaling my food, that l am satisfied physically and mentally.<br>I went off all sugar almost 5 months ago and my cravings for nutritious foods increased dramatically. Thu, 18 Dec 2014 14:31:00 EST Bites, Licks and Tastes Count! It is so easy to forget about counting the Bites, Licks and Tastes...those little samples eaten unmindfully while cooking. To really be able to visualize what I'm doing, every so often I will take the food I would have sampled and placed it in a baggie that I refrigerate. I do this for a week, adding to the accumulation from the previous days. It is a real eye-opener and helps keep me aware of the "hidden calories" I've may have actually had. This is especially helpful during the holidays Wed, 3 Dec 2014 20:33:00 EST walking instead of desert In stead of having a desert such as Skinny Cow I now go for a 30 minute walk <em>30</em> Tue, 25 Nov 2014 13:49:00 EST Wish I had one NO secret just following my plan Sun, 24 Aug 2014 03:55:00 EST Eat a pound of vegetables every day This is what did it for me. Get a kitchen scale and eat at least a pound of vegetables every day. They fill you up, and you have less room for junk. No food is off- limits, but who has room for a large dessert or second helping of meat when you've just eaten three grilled zucchinis or a shoebox sized serving of spinach? Sat, 23 Aug 2014 03:46:00 EST Spiked water trick I meant to buy water flavoring this week but forgot. I don't much get inspired by water, even bottled, and I can drink Diet Coke Cherry or Vanilla Zero by the VAT. This isn't good, even though moderate diet soda consumption is ok. So I got the idea to spike my bottled water with about an ounce of Diet Coke. The water spiked with diet cola has enough of the flavor to make it interesting, but it's still mostly water. It makes it much easier to get eight glasses a day. Fri, 22 Aug 2014 19:22:00 EST You can get your waters in you start drinking water, it will become addicting! To get your waters in, keep an 8 oz glass in the restrooms you use and every time you tinkle, drink a cup of water. Before you know it, you have them all in. 8 is not the magic number, if you need more, drink more. Most fruits have a lot of water, I count them as 1/2 glass per serving. Upon first rising, drink 2 (it helps your skin and digestive system). <em>224</em> Wed, 13 Aug 2014 16:48:00 EST walking I walk with my dog 2X a day. She will not let me not walk. Fri, 8 Aug 2014 14:32:00 EST Being true to myself Being honest with myself, religiously recording every bit of the food I eat and sticking to the daily goal of 1300 Calories per day. <br><br> <em>252</em> . Thu, 7 Aug 2014 21:45:00 EST How to beat eating in the evening I do well all day long with keeping my meals on track, but evenings are a challenge. I've learned if I make some hot tea (herbal or different flavors) and sip it while keeping my hands busy with some type of craft (I love to knit), it really helps me not snack all evening and "blow " my efforts for the day. Thu, 7 Aug 2014 11:11:00 EST Finally losing the weight Tracking everything I put in my mouth and reading labels. I don't know how many times I've picked up a candy bar, read the label and decided it just wasn't worth it. I do know if I truly want that candy bar, I have to make adjustments to what I eat for the rest of the day. It's nice to know nothing is off limits. Wed, 6 Aug 2014 10:23:00 EST Take a sip of water between each bite I find that taking a sip of water after each bite of food helps me to slow down when I eat. In addition to increasing my water intake, It allows my brain to catch up to my stomach and recognize when I am full. This simple act prevents me from overeating at meals. Wed, 30 Jul 2014 08:49:00 EST Add some Propel to water If you add Propel to your bottled water and freeze a little till slushy. It's refreshing and it fills you up. Sat, 26 Jul 2014 14:26:00 EST Coffee!!! Having a small cup (6-8 oz) of coffee with a tsp of sugar when I get hungry between meals or snacks helps me from over snacking. a cup with sugar is only 18 cals!! Fri, 25 Jul 2014 13:15:00 EST Omit unhealthy carbs; sugar, bread pasta To endure means to suffer patiently. To envision a better thinner body I endure by abstaining from temporary treats that taste good. Also if I'm hungry or craving there are many low carb healthy options. Tue, 22 Jul 2014 14:54:00 EST Jin Shin Jyutsu for Weight Loss I started Jin Shin Jyutsu, a Japanese form of hands-on healing, because I was fascinated by its effects on my mood and energy.<br>After two weeks of daily practice (10 minutes or so), I noticed I had lost around 3 kgs or so. This was when I started taking Jin Shin Jyutsu even more seriously. It can be a great help for almost any psychological and/or physical issue and is a beautiful art as well. Tue, 22 Jul 2014 12:49:00 EST no more stir fry One of the greatest tips for success. I love Asian food and stir fry adding all the ingredients together, veggies, meat, rice/noodles. Several years ago my dietitian suggested I start with vegetables first, salad or cooked and then go on to protein and carbs. It changed my way of eating and has become a habit for the lat 2 years. <em>58</em> Sat, 19 Jul 2014 07:48:00 EST Shakes or Smoothies My secret is I added two protein shakes to my plan a day Sat, 12 Jul 2014 14:14:00 EST Eat more FRUIT It's summer. Eat more in season fruit to replace sweets. It helps me to loose weight. Thu, 3 Jul 2014 11:13:00 EST A few of my weight loss tips. Make peace with anything that you need to. Drink mostly water. get enough sleep. exercise in the morning an before breakfast burns more fat. bath as hot as you can stand it ( don't burn yourself) helps burn fat. tell your weekly weigh in to someone keeps you motivated/accountable. do mostly cardio. use some weights. use a tape measure track that way too. watch motivating videos often. get an exercise buddy. move to your favorite songs. don't deny yourself treats, but watch how often/portions. Thu, 3 Jul 2014 03:14:00 EST Half portions.. When I first lost weight 5 years ago, I didn't know about Spark at first and had a lot to lose, so I ate the same things, but cut each portion I'd usually eat in half. It was an easy way to cut calories since I was eating way too much. I lost 50 pounds that year. After I'd started losing that way, I added in exercise and started making better food choices too. It all adds up. Fri, 27 Jun 2014 12:37:00 EST Drink water everytime you get hunger pains drink waTER IT WILL FILL YOU UP <em>192</em> Thu, 26 Jun 2014 11:53:00 EST It has to be special if something isn't over the top fantastic, truly unique, i pass it up or i think to myself, i have had that before i know how it tastes. like pudding or even a candy bar i have had a bunch of times, i already know what it tastes like. but i will treat myself to a canoli at a festival. it has to be special...also eat lots of protien Thu, 19 Jun 2014 19:50:00 EST Cancel your Cable! I cancelled my cable and got Netflix and Amazon Prime. I also pledged that I will only watch TV while I exercise. So I pick a show to follow and for the 30 minutes on the treadmill, I watch that show. If it gets really interesting it also helps motivate me to get up in the morning. Best part is you don't get any tempting food commercials!! <em>30</em> Thu, 19 Jun 2014 11:16:00 EST Don't worry, be happy! Stress (mental &/or physical) does interfere with weight & health goals. <br> <em>135</em> <br>Think positive! Wake up each morning and find something to be grateful for.<br>Don't wait to see results! Another year will pass no matter how much attention is paid to the hours, inches, days. No need to obsess over calories, fat, and excercise... just inch a little closer to those goal(s) more often than not.<br><br>Recognize those small successes! Drown out the inner critic with your cheer sq... Sun, 15 Jun 2014 12:20:00 EST Drinking the Day Away! Do you ever find that you just can't gt enough liquids during your day? Does the thought of "just one more glass of water" sound like torture? I know that my palate desires FLAVOR! <br><br>Take a big pot and fill it about halfway--your daily requirement--- <br>1) throw in 2 or 3 GREEN tea bags-- make tea and remove<br>2) add spices, onions, garlic, or bullion cubes/soup packet<br>3) boil, bring to simmer<br><br><br>Drink JUST THE BROTH whenever you feel hungry. Mon, 9 Jun 2014 09:00:00 EST Brush Your Teeth! When I am hit by a sweet crave, I find that if I brush my teeth, the urge to splurge evaporates! With a fresh, clean mouth, I guess I don't want to dirty it up with c-o-o-k-i-e-s. Sat, 7 Jun 2014 23:16:00 EST Stay out of vending machines at work! Leave your change at home! Sat, 7 Jun 2014 18:19:00 EST weight I found out with myself that when I have to weight myself every week and tell my husband my loss that it makes me accountable . Sat, 7 Jun 2014 16:09:00 EST Not so much a secret Consistency! Always think then react. Choose the option that is always moving you forward no matter how big or small the step, you will eventually get there. And you will be happy and proud you thought before you reacted. Sat, 31 May 2014 15:36:00 EST Child's Plate Buy a child's plate (divided into three segments) and child's utensil set. When you use a child's portion plate, you are more likely to get the correct portion sizes. The smaller utensils will force you to take smaller bites. Smaller bites will allow you to eat more slowly and you will begin to feel fuller faster. Sun, 25 May 2014 22:14:00 EST Make Meal Groups When I find a meal that meets all my nutrition goals, I save it as a meal group. But I save it as, LUNCH apple/cracker/pb. It is an easy way to stay on track and know I'm eating right. Sun, 25 May 2014 14:19:00 EST Quick Breakfast-Dont skip it! In the morning I know it is hard to get a good breakfast in. Some of us do not have the time to make eggs and so on. Instead I make a quick smoothie and put it in a cute cup. <br><br>Use 1-2 cups of almond milk/coconut water<br>Add fruits and veggies!<br>I usually mix strawberries/spinach<br> Blackberries/Kale<br>Freeze your fruit it will last longer and you will not have to use ICE because that will make your smoothie watery. Thu, 22 May 2014 14:17:00 EST BYOSD -- Bring your own salad dressing! I buy a lovely yogurt-based salad dressing (only 45 calories per 2 tablespoons). When I go out to eat, I put the dressing I need in a small air-tight container. I use it instead of the dressings offered at the restaurant. I save a LOT of calories and there is no guessing! Thu, 22 May 2014 10:58:00 EST its the small changes that count. I do this literally every morning when packing my luch for work .<br>nstead of two slices of bread make it one just like the bag says and have an open face sandwhich.<br><br>also you can use english muffin bread to make a sandwhich. Wed, 21 May 2014 14:38:00 EST Grapefruit juice( non concentrate) or if you prefer freash... with apple cider vinager ,orange juice and honey me and my husband drink this 2 x daily before 2 meals.mix grapefruit juice ( grapefruit Fat Burner) and apple cider vinegar. mix 1 cup of grapefruit juice with 2 tablespoons of apple cider vinegar, stir, and enjoy. The juice is loaded with vitamin C, which will help you burn fat faster, especially during exercise. Meanwhile, the acetic acid contained in the vinegar may switch on genes your body needs to pump out fat-burning proteins. If you find it bit tart, add 1 tsp of honey for sweetness. Tue, 20 May 2014 18:19:00 EST hydration! I am NOT a huge fan of plain water, and so for years, I would drink ice cold water with about a tbsp. of regular juice mixed in - like a VERY diluted watered drink. For those of us transitioning to drinking straight water (from drinking lots of heavy calorie drinks), I think this was a great tactic! HOWEVER, over the past year, I have begun to tweak my habits a bit more, and have been now been drinking ice-cold water with lemon juice mixed in (I use concentrate). Its DELISH AND FILLING!!! Tue, 20 May 2014 15:39:00 EST Fight for Every Pound! A journey of 10,000 miles is made up of small steps. FIGHT for every pound, so when it's gone, it is such a victory, and you don't want to refight for that same one. Mon, 19 May 2014 10:48:00 EST Be 100% TOTALLY Honest with YourSELF! True awareness of why the weight isn't coming off begins with 100% total honesty about the quantity of everything we eat (weight, ounces, or serving size), the content of what we eat (how much sodium, sugar, etc. is in the food), and how much truly active exercise we're getting on a daily basis. <br><br>Fudging to ourselves about any aspect of our plan only harms our SELVES! It's time to be REAL and Focus on being honest with ourselves so we can succeed and be who we want to become! Sun, 18 May 2014 20:12:00 EST Look up menus online! Going out to eat? Look up the restaurant's menu online (most chains will have nutritional values listed). Choose your meal BEFORE you go to be armed for success! Sun, 18 May 2014 15:14:00 EST Play golf to lose weight Play golf to lose weight Fri, 16 May 2014 22:36:00 EST Water, Water, Water! I use to be a big soda drinker (diet soda) and even diet soda is bad for you. When I would drink it, I'd crave sweets all the time. Since stopping it, I drink water. I don't like water, but drinking it non stop every day has really helped me to enjoy it. Sometimes, I switch it up and put a lime in it & put it in the fridge overnight. In the morning it taste great! I also add a strawberry or lime to it and take it with me. It has really helped me to focus on drinking water and I've lost weight... Fri, 16 May 2014 19:39:00 EST Get Most food for your calories Make sure you don't settle for quick and easy food that is high in calories, and won't fill you up. <br>Pick food that is high in protein and volume Wed, 14 May 2014 21:24:00 EST Eat a medley of 6 fruits pieces with lunch & 6 veggie pieces with dinner. Eat a medley of 6 fruits pieces with lunch & 6 veggie pieces with dinner. Take 6 fruits or vegetables and cut them into about 1 ounce portions. This makes about a cup.<br><br>You won't get sick of the taste because it's only 1 small piece per day of each kind. Plus you can create 2 or 3 medleys.<br><br>I used to buy a whole pound bag of broccoli & cauliflower, then I would get sick of it and wouldn't want any more veggies for awhile. <br><br>This will help to keep you full and to eat healthie... Sat, 10 May 2014 15:41:00 EST Give up caffeine Giving up caffeine (cola) has really helped me to control my sugar cravings and to cut down on snacking. Now I drink water and green tea instead, my skin is better too! Wed, 7 May 2014 05:52:00 EST Eating Program My eating program is NOT a diet. This time around I've decided to track nutrition on the SparkPeople nutrition tracker. I allow myself about 2000 calories a day, but try to stay with the recommended fat/protein/carbohydrate percentages. I lose a little more slowly than on a lower calorie program, but I'm training myself to eat "normally" forever. <em>188</em> <em>88</em> Sun, 27 Apr 2014 20:46:00 EST Eat a good breakfast When I start the day with a good breakfast including protein. I usually have eggs or a protein shake. It starts my day off and I don't seem to crave for junk food. <em>4</em> Sat, 26 Apr 2014 23:44:00 EST Easy Juicing recipe Using a regular blender put in frozen fruits and veggies, which are just as nutritious as fresh and not as expensive. Chop up some fresh kale, spinach and parsley. Add a natural protein such as 2 tbs peanut or almond butter. Add 1 tbs hemp seed. Just as good as expensive protein powder. Use more greens than fruit. I add unsweetened almond milk, or water or green tea. Tue, 22 Apr 2014 22:45:00 EST Snack before bedtime I really need a snack before I sleep because I can't sleep if I'm hungry. I usually eat dinner quite early. I found that I can eat a very small snack if I drink two glasses of water first. It helps me eat less and feel fuller. Also the water serves as a natural alarm clock, since I will always have to use the bathroom before I have to get up. <em>102</em> Fri, 18 Apr 2014 00:19:00 EST OMAT - One Month At A Time In my OMAT team, we pick one reasonable and reachable goal for each month and work on that small goal for a whole month. By the time the month is done, you've now broken an old habit and created a new one! I've been doing this since September 2013 and it's the one thing that helped me finally budge the scale! Mon, 14 Apr 2014 19:27:00 EST Drink a glass of water first. When you're feeling hungry and are fighting the urge to snack, go drink a glass of water. Wait 10-20 minutes, and if you're still hungry, go eat a healthy snack. If the water filled you up, you just saved yourself some calories. Fri, 11 Apr 2014 17:40:00 EST Key Elements: Food Tracking, Water, Exercise, and Sleep Food tracking by reading the actual calorie and nutrition content and staying in your calorie range for your body. Real food is real fuel for the body. Water, what the body is mostly made of. can be depleted if not replaced. It can't move the nutrients properly. Exercise strengthens and prepares the body for rest. Sleep lets the body regenerate for the next day's work. All four elements are key to healthy weight loss. Thu, 10 Apr 2014 01:16:00 EST Simplifying my nutrition tracker food groupings Numbers come hard to me, especially calories. <em>29</em> I've learned to label my food groupings with the calories involved as well. For instance, instead of (milk and cereal), I now have "Milk and Cereal 195." I have a food group named "GLOP" which is now "GLOP 250." By listing the calories with the food group, it's easier for me to remember how much I'm eating without having to go into the collection itself. (I haven't tried this with my "favorites," but that's next.) Mon, 7 Apr 2014 18:32:00 EST Fruits and Veggies! (Especially veggies) Getting plenty of fruits and vegetables in is what keeps my weight loss going the right way. They are packed with vitamins for energy, healthy and full of fiber, more filling than other things, and vegetables especially are low calorie, while fruit helps with the sweet tooth! <em>550</em> <em>267</em> <em>45</em> <em>265</em> <em>289</em> Mon, 7 Apr 2014 16:06:00 EST Stop eating right before bed I made a conscious decision to stop eating a couple hours before bedtime. It has made a tremendous difference in my weight loss efforts. I think maybe my body is more comfortable when it doesn't have to digest all night when it's already trying to be in recovery mode. Try it out! Mon, 7 Apr 2014 11:22:00 EST Eating Out When eating out, I bring my own container (I hate those styrofoam clam shells), and I pack 1/2 the meal in it BEFORE I eat, so I am free to clean my plate. Wed, 2 Apr 2014 23:56:00 EST How to stay within calorie range daily I make sure I have protein at every meal. Mornings it's 2 eggs plus lots of veggies in a fritatta. Lunch is a protein smoothie. I have an afternoon snack that's just fun--under 200 calories. Then dinner I have a lot of calories left (500-700). Tue, 1 Apr 2014 01:22:00 EST Secret of Success I used to be a cola addict. I have not had one in nearly 3 months and replaced it with water.I can not tell you the difference in how it makes me feel. Water is the best thing for you. So drink up.I also try to get i waking 3-4 miles 3-6 times a week. Sun, 30 Mar 2014 22:53:00 EST Metabolism Boosters One thing I've learned is to eat SOMETHING every couple of hours... Not an entire meal - just a little something. Perhaps a handful of grapes, some almonds, crunch some carrots, etc. Eating something ever couple hours (so healthy snack between meals!!!) boosts your metabolism. Sun, 30 Mar 2014 21:21:00 EST Try to keep your clothes current to your weight/size Before I got into sparkpeople, I just wore XL or XXL clothes as a blanket "solution" to the problem. Now I always look for clothes that are a great fit, and not just bigger than what I really am. This has helped me at the very least maintain my weight loss, because of course if I gain too much weight the new clothing will be unusable in public. I've stalled out on the exercise and weight loss, but I haven't gone backwards. Sat, 29 Mar 2014 22:09:00 EST Always get your sleep I find that when I don't get enough sleep, I am much less successful at losing weight. Being tired causes me to make poorer choices in food. I am tired and don't feel as great as I could and choose comfort foods when I know I shouldn't, and lose sight of my goals/motivation. Being tired also causes me to be more negative emotionally, which again leads to doubting myself, comfort foods or snacks that I know I don't need. Get your 8 hours of sleep! Wed, 19 Mar 2014 10:11:00 EST hipnosis hi,i have been hypnotized many times by professionals and to myself and my friends. I lost interest and used it recently to help fix some of my many imperfections. you tube has many to offer weight loss, sleep ,stress reduction and increased confidence. <em>189</em> Tue, 18 Mar 2014 22:57:00 EST It's no secret. Fad diets don't work!!! It's no secret that fad diets don't work! Don't waste your time or your money. I sure did, and where did it get me? Thin for like, a hot minute! Then fat again. That's where it got me!! Your already on Spark. That is a start. Now you gotta change your lifestyle. Exercise and eat right. It's the only way, people!!! Tell all your friends!!<br> Mon, 17 Mar 2014 16:58:00 EST Never Leave the House Hungry I always try to eat before leaving my house, and take a full bottle of fresh/cold water. If you have a protein shake or meal, (something healthy), before leaving the house, you will be less tempted to indulge while at the mall food court and can avoid eating out at a restaurant where you might not know the nutritional info. Mon, 17 Mar 2014 15:33:00 EST Always Get Dressed In The Morning If you don't leave the house everyday, get up and get dressed including putting your shoes on. You will probably find that you are more active and get more done. It also makes it more difficult to nap. You might even feel like getting some extra exercise in! <em>48</em> Tue, 4 Mar 2014 12:22:00 EST Track your food 1st! No matter how big or small it is, if I eat or drink it, I track it. At first I just ate whatever and tracked it later to see what I consumed. Now I plan ahead and track my food BEFORE I eat it, so I can see whether I can afford to eat everything I planned or if it will be outside of my nutritional goals. I can then adjust if necessary before it's too late. :) Sat, 1 Mar 2014 18:25:00 EST Change the package Here is a little trick. If you have something in the house that is pulling you to it - change the package. I found that if I take the granola bar/cookie/trial mix - what ever it is that pulls you and place it in a plastic bag it does not have much of a pull any more. Just get rid of the fancy packaging (you can always cut out the calorie info and place it in the bag). Sat, 1 Mar 2014 13:16:00 EST Water everywhere you go I have a big glass of water least 16 oz. in every room living room ,kitchen , bedroom so I have no excuse to not drink it .When I leave the house no meter where I go I have a reusable 32 oz. sport bottle with me .At the end of the day is adding up to about 1 gallon in a half. <em>224</em> Fri, 28 Feb 2014 07:55:00 EST Chewing Gum When I'm in-between meals and I get a craving or urge to eat, I always make sure to keep Sugar-Free gum on hand. I just pop in a stick and it helps me to make it to my next meal without putting unwanted food in my body. I buy Extra because there are so many different flavors that pretty much any craving I have will be satiated. <em>30</em> Wed, 26 Feb 2014 11:15:00 EST Accountability at work Today I shared my goals and plan with a few coworkers. I think that this was a secret weapon because when cake was brought to the break room, my coworkers helped me resist and get out of that dangerous situation! I am now more accountable at work! Tue, 25 Feb 2014 14:49:00 EST Food I have found that old school thinking does not work. You have to EAT, no matter how much you think calories in calories out. get rid of it. Eat healthy, eat when your hungry and use the BMR chart to give you your calorie allotment for the day. Less is not more. I find if I only eat 1200 or less (for me) I will not lose weight, but if I pop it up to 1400 I will. Forget refined foods and sugar, introduce coconut oil to your diet and do not give up fat. Skip the sugar instead,. <em>58</em> Thu, 20 Feb 2014 08:31:00 EST Make hydration a habit Drink 2 cups of water before you do anything else in the morning. You will feel the difference all day, and you will start recognizing the difference between hunger and thirst cues throughout the day. Wed, 19 Feb 2014 16:44:00 EST Put off eating for just 5 minutes When I am about to have an extra treat that I do need, I put it off, and do something away from the kitchen. For just 5 minutes. Sometimes that is all I need to overcome temptation Mon, 17 Feb 2014 18:28:00 EST Weekend Weigh In Weekend eating has always been a challenge for me until I joined the Largest Virtual Weigh In Team and started weighing on either Saturday, Sunday or Monday. It really helped me stick to healthy eating habits on the weekend. Mon, 17 Feb 2014 14:31:00 EST time on diet I try to spend at least thirty minutes each day recording what I have eaten or gym visits and reading the motivational ideas here It seems to keep me focused Fri, 14 Feb 2014 14:44:00 EST Ignoring Urges Given that repeated practice obeying my urges is how I created the problem, repeated practice ignoring my urges is how I will change it! <br><br>For free e-book on the concept click on title "Ignoring Urges" to copy link. Or Visit my sparkpage for link. Tue, 11 Feb 2014 04:47:00 EST Water & more water Learning to drink at least 8 glasses of water a day has not only helped keep my GI system healthy but also helps with weight loss. <em>91</em> Thu, 6 Feb 2014 13:02:00 EST Brush your teeth immediately after eating Eating right after eating becomes a conditioned response that eating time is over. With the fresh breath and a full tummy you're happy not to overeat! <em>250</em> Wed, 5 Feb 2014 06:54:00 EST Next Shot Visionary optimism Tue, 4 Feb 2014 08:57:00 EST Packing a very light lunch to work I just pack a light lunch , 1 bologna and 1 cheese fat free, also a yogurt with raisins inside. That's all for lunch. Sun, 2 Feb 2014 18:40:00 EST Read The Labels! Simply by reading labels you can lower the calories you eat. It may be easy to eat a cookie, "cuz its only one, it can't be that bad"....but if you read the label and see that its 400 cal...I promise, it won't taste as sweet. Sat, 1 Feb 2014 22:40:00 EST Help for Chocoholics I love chocolate but obviously if I eat too much I'll get off track. So I keep the mini 3 Muskateers (about 1 inch square) in my freezer. They're 25 calories each and I'll pull out 1 or 2. Since they're frozen I have to eat them slowly. By the time I'm done my sweet tooth is satisfied! <em>493</em> Mon, 27 Jan 2014 22:22:00 EST 52+ ways to lose a pound a week - try just one! More than 52 things to try to lose a pound (or more) a week in these two articles from Prevention Magazine. Pick one to try this week. I'm doing Phone-ercise (cleaning, doing laundry, and pacing while blabbing on the phone)<br><br><BR>ight-loss/diets/25-best-weight-loss-ti<BR>ps-ever?s=1<br><br>http://www.preventi<BR><BR>-simple-weight-loss-tips?page=3 Mon, 27 Jan 2014 08:35:00 EST Make small reasonable goals I recommend setting small and reasonable goals, with goal dates. Especially if you have a lot of weight to lose, doing this can drastically shift your calorie recommendations. This also affects your mood because instead of seeing you need to lose say 100 pounds you see that you need to lose 20. This visually aids you in not becoming overwhelmed. Think about it, what looks better that you lost 10 of 20 or 10 of 100? Sun, 26 Jan 2014 12:03:00 EST Gel clings on the refrigerator to track goals and pounds loss I bought a package of gel clings shaped like leaves. I put 20 leaves on the left hand side of the refrigerator. Every time I lost a pound, or "leaf," I would move it to the right side of the frig. Then my husband and I did a little dance. Like the pebbles in a jar suggestion, it reminds me how far I have come, and keeps me focused on meeting my goal.Having it in my face on the frig helped too. (I am the kind of person who needs to weigh myself daily to keep from getting out of control.) Fri, 24 Jan 2014 16:40:00 EST Konjac and Garcinia Cambogia 2x/day to feel full and speed up weight loss I struggled with constant hunger - I mean I felt like I was STARVING all the time. I started taking Konjac Root (Nutrigold) 2x/day (first thing in the morning, and early afternoon) along with Garcinia Cambogia (heard about it on Dr. Oz - not proven to work though) and it has REALLY helped. I also cut way back on gluten, artificial sweeteners and any added sugar, which probably also helped make cravings subside. I lost 50 lbs. in 7 months and feel fantastic. Fri, 24 Jan 2014 15:12:00 EST a sweet secret my secret is that help me see the pounds come finally come off is . a change in my exercise routine, instead of me doing 30 min walk away the pounds every day. I do now is the 10 minute trainer 6day a week.. I also drink 16 ounces of water before meals and 1 cup of green tea 30 minutes to an hour after each meal .I also stay with in my calorie intake. Thu, 23 Jan 2014 23:12:00 EST Joining A Challenge I am currently involved in my first Spark Challenge and have participated every day this month. It is encouraging to know how many other people are doing it as well which motivates me to want to do it. I really look forward to it everyday! :) Tue, 21 Jan 2014 22:49:00 EST Sugar addick cheat trick on chocolate I am a sugar addict & eliminated all artificial sweeteners and sugar all together & not longer crave sugar. I still find myself occasionally wanting a taste of chocolate. Problem is just a little sugar will start a chain reaction of wanting more one hour later. At the end of day if I have more room in my calorie bank I will allow myself little chocolate when I am tired right before bed. As long as I get to sleep within the next hour I am unaffected the next day. My sugar cheat. Tue, 21 Jan 2014 18:33:00 EST Close your eyes when the Food commercials come on TV. 90 % of the commercials on TV are for Fast food and usually on the evening hours when I should not eat, so I see it coming I close my eyes and don't watched .This helped me Try it may work for you too . Sun, 19 Jan 2014 07:56:00 EST water, water, water......... i drink water before I eat one to two glasses then Im not as hungry. or soup is good too. <em>4</em> Sat, 18 Jan 2014 18:28:00 EST Brush your teeth Brush your teeth immediately after eating, you won't want to eat more with a fresh breath. Tue, 14 Jan 2014 20:53:00 EST Keep healthy snacks handy! I buy fruit, granola bars, almonds,etc. on the weekend and place loose foods into serving seize zip lock bags. That way during the busy work week, I can grab them and place into a lunch cooler for throughout the day. I drive a lot for work and fast food is often a temptation. With snacks on hand, I only grab a low cal choice sandwich or wrap and add my fruit, etc for a side instead of fries! It helps a lot and I enjoy the fresh food :-) Sun, 5 Jan 2014 18:13:00 EST Supplements That Help Drinking a lot of water through out the day helps plus supplements that help curb hunger and get your body healthy enough to loose weight. Sat, 4 Jan 2014 12:07:00 EST Shocking! Just have to Share... I emptied a kitchen cabinet today...long overdue! Found an old set of dishes from the 1960's. The size of those dishes compared to today's everyday dishes...unbelievable! No wonder my portions seem so small when I measure....years ago, we didn't need to measure because the cups and plates and bowls were normal sized. Tomorrow I am removing my oversized plates, bowls & mugs and see if I can go back to eating normal portions naturally. Would love to know if anyone else has done this? <br> ... Wed, 1 Jan 2014 22:15:00 EST Eating Out When eating out take half of the meal home in a to-go box, for another meal. Sat, 28 Dec 2013 22:26:00 EST DON'T join Weight Watchers - Make your own plan. When a weight loss company sells sugary treats and salty snacks under their own brand name, you are led to believe that these things are not only OK, but part of your successful weight loss regime. For me, personally, this is a sure way to fail time and time again. Making my own eating plan based on protein, veggies, some fruit, nuts & almost NO GRAINS - even whole grains - has made my appetite subside and I've consistently lost on my plan. Eat what your body needs, not what your mind crav... Thu, 26 Dec 2013 19:22:00 EST A Win-Win! I live in a house with others who buy things to "share", so I taped a LARGE PRINT note on that worst package of temptation to remind MY teflon brain the calorie count per serving! <br><br>Funny thing, I think it helps everyone from some of the comments I've heard! My favorite comment: I'm not buying these anymore! Win-Win!<br> <em>148</em> <br><br><br><br><br> Thu, 26 Dec 2013 11:51:00 EST Eliminating artificial sweeteners to contorl hunger and cravings for sweets. Since I eliminated all Aspartame and Sucralose (splenda) from all my food and drink eight months ago, I have been able to control my cravings for sugar, the amount of daily sugar content in diet. My diet has transformed from being hungry all the time constantly craving sweets to seldom being hungry and being satisfied by much less food. Which has enabled me to naturally crave healthy foods, eating the same foods loosing weight as I will be once the weight is off. Tue, 24 Dec 2013 05:39:00 EST the key to weigh loss and fitness I have learned that the key to weigh loss and fitness is consistency. Do the right things over and over again and it will happen. I stay consistent even when discouraged, bored, or tired. Mon, 23 Dec 2013 00:26:00 EST Plan, Plan, and Plan and then Plan again You need a game plan and a backup game plan for when your game plan goes off course. And repete Tue, 10 Dec 2013 23:29:00 EST Homemade meals. Basic ingredients are a key to defensive eating. When I cook my meals from its basic forms rather than pre-packaged meals, I lose more weight that if I use pre-packaged foods or if I eat out because I can control what goes in to the preparation the food. For example, when I cook a steak, I can brown it in a pan with a spray cooking oil like PAM, Then I steam it until it is done. That way I don't have to add oil to my steak. Oh, yes, don't forget to season it with a little garlic powder. Sat, 7 Dec 2013 11:33:00 EST Peanut butter Did you know that 1/2 Tablespoon of Peanut butter with each meal 3x a day helps you stay on track with your diet and lose wieght over the long term? It reduces cravings and reduces the desire to eat for up to 12 hours after ingesting peanut butter! Its proven in studies that peanut butter actually helps people lose and maintain wieght! Its helping me not be so hungry ect! And just a small spoonfool 1/2 Tablespoon is all it takes 3x a day! Try it !!! You'll see! Mon, 2 Dec 2013 20:15:00 EST lemon water I find it helps if i put a little lemon juice or real lemon in my water to help me get all of my 64oz. Sun, 1 Dec 2013 12:50:00 EST Brush and ACT! When I finish eating, it's best if I put my plate to the counter and go brush my teeth! I also use ACT mouthwash and you aren't supposed to eat or drink for 1/2 hour after rinsing with it. I find that combined with just getting away from any food cues for a few minutes helps me stop eating beyond what I need. Tue, 26 Nov 2013 10:02:00 EST Budget Your Calories I set up a calorie budget just lke you do your money budget to achieve your goals.<br>1. Set up the total calories you want to consume each day. For me it is 1200-1300.<br>2. Set up the details. For me it is 300 per meal and 100 for 3 snacks. When I go over my budget for any meal, I cut out a snack.<br>3. Eat your favorite foods as they fit in your budget. It helps you when you are making tough decisions.<br>4. Deciding to do it is 90% of the process. The 10% is just following through on the... Mon, 25 Nov 2013 19:09:00 EST Do what works for YOU! There's a lot of advice on here, most pretty good, but the most important is to find what works for YOU in keeping on the wagon. I'm a perpetual night owl, that's just how I am. So working out in the morning, which is often recommended, just never worked for me and I would get discouraged and pretty much every day started out bad and spiraled down from there. When I finally just accepted that my best workout time is 2am - then I finally got on a regular schedule of working out AND eating b... Thu, 21 Nov 2013 03:06:00 EST MUSIC! I find that whenever I feel that dread at the back of my mind about stepping on to my elliptical, creating a new playlist or finding new music REALLY helps me. This way, I look forward to an energetic playlist to which I can workout to.<br> <em>339</em> Sun, 17 Nov 2013 01:23:00 EST Be patient and persistent It took me nearly a year to lost 30 lbs but being patient and persistent makes a difference. So does a commitment to minimum of 10 minutes day exercise, tracking, drinking water & staying connected to SparkPeople :-) Fri, 15 Nov 2013 08:17:00 EST drink I was really stuck on stupid drinking pepsi and mtn dew all the time, when I started drinking water I started to not want anything other then water and that helped me with my weight loss.... Tue, 12 Nov 2013 15:37:00 EST Goals I have found that setting 1 long range goal and many short range goals that are attainable at different times helps to keep me motivated and excited about what I'm doing. <em>306</em> Sun, 10 Nov 2013 23:00:00 EST Drink Green Tea When I get really stressed, I make and drink a hot cup of tea. The best part is that I add honey and lemon juice if I want! I associate green tea with relaxation now because I am an emotional eater. Now, instead of bingeing when I get stressed I can indulge in one of my favorite drinks! With WAY less calories! Sat, 9 Nov 2013 18:33:00 EST Use your phone alarm to remind you of your plan during the day! I set my alarm on my phone to remind me when to eat and drink. I eat every 2.5 hours - 5 small meals a day and drink my water before the meals. This helps me keep on track and I never feel hungry. Before you know it, all my meals are done, I feel full and I look forward to starting a new day and seeing my results! Sun, 3 Nov 2013 10:39:00 EST While they sleep, I arise and walk. From the moment the family's awake, my time is committed. So beginning a few months ago, I decided to "seize morning", meaning early morning before they get up. I "take my mind out for a walk" and get home peacefuller and fitter while the house still sleeps. My moment! Sun, 3 Nov 2013 10:20:00 EST Sweet snack I gave up buying chocolate and cookies completly. <br>I only buy chestnuts and little cans of unsweetend fruit cocktail. They are my sweets now :) Sat, 2 Nov 2013 09:19:00 EST WATER ! wATER ! WATER ! Drink a gallon a day ... You will see a huge difference Wed, 30 Oct 2013 15:16:00 EST Eating should be a chore When I was little, I played outside until the sun went down. We were forced to come in for lunch and dinner. We didn't want to take the time to eat! It was more like a chore. I believe we should view eating as a chore. Something we have to do for nutrition, but not as a hobby (which is what it has been for me for awhile now). <em>198</em> Mon, 28 Oct 2013 11:48:00 EST Heavenly Delicious Food When I eat really tasty food without all of the starches and fats, I don't eat as much. Using an abundance of spices helps me to enjoy the food more and to eat more slowly because I enjoy the tast so much. <em>4</em> Fri, 25 Oct 2013 15:36:00 EST Tray this , Amazing experience,<br>challenge your self ,family & friend if you are welling to lose some extra ponds ,<br> Just follow my step I did it and you can don't think about it just do it,<br>Make a drinking water all ways handy start your day with at least 2 cups of water then start your day with your break fast the same with lunch and dinner start with 2 cups of water ,<br>My experience is I eat healthy food all kind of deserts I lost 27 bound in 2 month keep it this way<br> Thu, 24 Oct 2013 11:32:00 EST My tea helps drinking 2 cups, 1 in the morning and 1 cup at night of oolong tea with my special k cereal breakfast really helps me feel good. Sun, 20 Oct 2013 18:37:00 EST hydration If I have had my latest meal and am still feeling "hungry" I drink a glass of water, fairly quickly, and wait 10 minutes.... Still hungry? Fri, 18 Oct 2013 10:14:00 EST Tempted? Wait 5 minutes! Today I avoided a bad food choice by just putting it off for 5 minutes. I enjoyed the white truffle ghost so much that just a little ice cream today did not seem right.<br>When I splurge, I will really enjoy it. A little ice cream would have left me wanting more. Instead, I came home and made a vegetable soup. When it’s splurge time, I will have something really tasty!<br>Today’s enjoyment comes from enjoying the fall foliage.<br> Thu, 17 Oct 2013 05:42:00 EST Don't Give Yourself Options My husband and I followed SP together to lose our weight (he lost 80+ pounds). He taught me there are no options (as someone else said, treat it like a job). It's not "if" you should work out. You must work out. It's not "if" you will eat healthy. You will eat healthy. Do NOT give yourself the option. My husband still practices this. One example -- No matter what time he gets home at night, he works out. Whether it's 6 p.m. or 10 p.m. Talk about inspirational! Mon, 14 Oct 2013 22:39:00 EST Plan your "Food Day" One of the best things I've learned is to plan the food you will eat that day. It's a psychological thing - - you plan it, write it down, and you feel as if you should follow it. If you slip, that's ok. I bet you won't slip as much as if you didn't write it down. Give it a try! <em>213</em> Mon, 14 Oct 2013 22:35:00 EST Homemade Soups I find that I love to perfect the art of making homemade soups to help me loose weight. I can make a huge pot of soup for the week and if I get tired of it I freeze it and make something else. It curbs my appetite and I can chalk it full of vitamin enriched foods. Sun, 13 Oct 2013 23:51:00 EST Cheap Seasonal fruit becomes a nice healthy sorbet Where I live we get various fruits that reach a peak season. When they are cheap, clean, pit a large bag of them. (Lychee, Dragon Eye, cherries, strawberries, other berries and grapes) then freeze them. Later puree them, sweeten as needed (Sugar or artificial). Add water for smooth texture. place in freezer or ice cream maker. Light. Refreshing. a portion of fruit. Fri, 11 Oct 2013 22:23:00 EST Reaching the water goal When trying to reach you water consumption goal, use this trick. Buy 1 water bottle per 8oz-10oz you are trying to consume in a day plus 3 extra bottles. If your goal is 8 cups a day (the recommended) than buy 11 bottles. Keep the 8 that is your goal in the fridge and number them. This way you can see that you are reaching your goal and at what rate. Bottles also are very convent so you are more likely to go for that than anything else you may grab for convince. Wed, 9 Oct 2013 11:45:00 EST Pre-Plan Pre-Track Every morning I plan my day. I plan what I am going to eat for each meal and then I pre-track it on my Mobile App. I use Weight Watchers, but it would work with Spark People too. So far I have lost 17 pounds. I have about 40 more to go. Keep Sparking!!!!!! Tue, 8 Oct 2013 09:58:00 EST weight loss in last year loose 30 lbs but can not seem to loose now with regular food. Mon, 7 Oct 2013 23:14:00 EST The Plan Buy "The Plan" by Lyn Genet Recitas. It costs about $20 and will change your life if you can stick with it. I've lost 11 lbs since July 29th (and that's with stopping for 2 weeks because of mouth surgery). The premise is finding which foods are healthy for you, and one by one testing them! And has women eating around 1600 calories a day, with men 1800-2000. Sat, 5 Oct 2013 12:55:00 EST VARIETY Always have different foods available, Eating the same breakfast all d time makes life a little boring. Be inventive,create new meals,you would b supprise what tickles your tastebuds. Tue, 1 Oct 2013 09:50:00 EST No sugar Eating smaller portions and cutting out sugar. Sun, 29 Sep 2013 20:15:00 EST Variety of Foods Don't let yourself get different foods... <em>41</em> Sun, 29 Sep 2013 14:00:00 EST Be Honest Entering your food and exercise isn't enough. Be honest with YOURSELF. Did you add that scrape of butter? Was it 7 walnuts - not 6? If your weight doesn't move you need to reconsider. That exercise - were you REALLY doing your best or was that WALK more of a STROLL? Re-evaluate constantly. Don't waste the effort. DO YOUR BEST, but more than that - BE HONEST WITH YOURSELF. Thu, 26 Sep 2013 05:35:00 EST Drink a protein smoothie every day. Making this smoothie every morning keeps me on track. CVS one scoop of vanilla whey protein - 140 calories, 2 tbs of Jello fat free sugar free pudding mix, one cup of fat free milk, 1-1/2 cups of frozen fruit unsweetened, one cup of fat free milk and 1-1/2 cups of water. Makes about 42 ounces of a really filling protein breakfast that you can take in a large container to the office or wherever. Tue, 24 Sep 2013 21:20:00 EST No more Beer!! I used to buy 2-3 12 paks a week and would drink them not to get drunk but because i loved how they tasted. I would buy the variety packs becuase they had different flavors in them. July 4th 2013 i decided to stop drinking along with my wife we have been eating very healthy and do cardio 5 days a week. since then I have lost almost 38 pounds and feel much better. Here it is the start of Fall and i am not even missing the taste of Pumpkin Head Ale or Sam Adams. Thu, 19 Sep 2013 14:17:00 EST NO MORE SODA My husband drinks soda all day long so it's always been easier to just grab a drink of whatever he was drinking instead of getting my own drink.Then I decided that I wanted to try drinking water as was suggessted to me by my cousin Kathy who is also on this journey with me.I am currently down 13 lbs. by doing light excercizes and just drinking water instead of the soda. My skin is clearer and I feel better. <em>198</em> Mon, 16 Sep 2013 07:18:00 EST Rewards Think what you are going to reward yourself with after each week- and I dont mean food, but things like a new dress, a hair cut, nail polish, heels or anything that will make you feel good. <br>Make a list and think about it each time you crave something- is it worth it? Sun, 15 Sep 2013 09:50:00 EST Believe Believe you are worth all the effort and love and you'll stick to your weight loss program. Find a way to believe in yourself - do whatever works... <em>306</em> Tue, 10 Sep 2013 13:07:00 EST Prepare Ahead! A boost for successful weight loss can be accomplished by preparing your meals for the week. Outline on your foodtracker your whole weeks worth of meals. Include your cheats as well as they can be mini goals you get yourself to for rewards. Make sure to plan ahead for each and every meal and shop for the week not for the day leaves it to open to randomly cheat here and there. Tue, 10 Sep 2013 09:29:00 EST An apple a day helps keep the hunger at bay! If you eat an apple prior to eating a meal, you will feel fuller longer and less likely have the urge to snack shortly after your meal. <em>306</em> Mon, 9 Sep 2013 15:31:00 EST Click a Pic!! To help me track foods that I don't have time or can't do immediately, I take a quick picture of the items or ingredients as a reminder for when I sit down to actually track my foods. Fri, 6 Sep 2013 20:44:00 EST Protein Add Ons Have found that putting protein mix in my coffee adds a little flavor and I get additional protein as well. Wed, 4 Sep 2013 09:39:00 EST Chewing Gum Sugar free chewing gum prevents mindless eating. Especially if mint flavored, I don't even like eating after chewing it! Tue, 3 Sep 2013 01:08:00 EST Fruit instead of sweets I love sweets of all kinds and crave them often, so instead I eat sweet fruit. Cherries, berries, watermelon and banana are good. I know some people do not eat much fruit when they are cutting back but a banana or a small bowl of cherries is better than four cookies or a piece of cake. <em>224</em> Tue, 27 Aug 2013 00:28:00 EST Stay out of the Kitchen I know the kitchen is the center of the home, but if you have a problem with nibbling and/or evening snacking you should stay away from reminders of food. I find it works best to avoid the kitchen and move to another room that does not contain food. I go upstairs to my bedroom to watch TV and don't plan to come downstairs unless I need more ice water. Sun, 25 Aug 2013 11:04:00 EST