SparkPeople Weight Loss Secrets http://www.sparkpeople.com/secrets-category.asp?category=weight-loss Learn some of the secrets of success for Weight Loss from SparkPeople members. SparkPeople Weight Loss Secrets http://www.sparkpeople.com/assets/nav/nav_logo_v3.gif http://www.sparkpeople.com/secrets-category.asp?category=weight-loss Only thing that ever worked http://www.sparkpeople.com/secrets.asp?tip=59592_only_thing_that_ever_worked An eating program called Whole30. I lose weight, and I lose it fast. Trouble is I can never stay on it long enough, and I need way more than 30 days. I'm starting a Whole365 on 8/8/2017. If anyone is interested in it, or has done it before or wants to again, let me know. I can talk a blue streak about it. ;) <br>Whole30 is basically clean eating. It's an extreme form of paleo. Meat, nuts, vegetables, fruit, healthy oils. No grains, sweeteners of any kind, alcohol, dairy, or legumes. I have bi... Tue, 8 Aug 2017 00:56:00 EST Water, Water, Everywhere http://www.sparkpeople.com/secrets.asp?tip=59591_water_water_everywhere Drink water 1st in the morning before you brush your teeth or drink your morning coffee. Drinking water after you wake up speeds up your metabolism. It also reduces cravings and helps you to keep full and eat less. Did you know that drinking water alleviates heartburn and indigestion and strengthens our immune system?<br><br>The leading cause of kidney stones is a lack of water; they are commonly reported in people who do not drink the recommended daily amount of water. <br><br>Quick rules... Mon, 7 Aug 2017 23:22:00 EST no bread w/o regret http://www.sparkpeople.com/secrets.asp?tip=59568_no_bread_wo_regret I gave up on bread...I asked myself if there is anything that you feel is a giant roadblock in your life to loosing wt. and I gave myself some time to really think long and hard about it...what I came back with was bread...any form of bread....and that's what I decided to give up....we all love bread and that's why I never gave it up or even thought about giving it. up to loose wt...now I did Atkins..but there were still alot of things that I would not give up...and one was some sort of brea... Fri, 28 Jul 2017 11:25:00 EST Walk a Little Each Day http://www.sparkpeople.com/secrets.asp?tip=59563_walk_a_little_each_day I don't really like walking. That time soon came however, when I did not need anyone to tell me that I will be doing myself a world of good by walking a little a day.<br><br>I started by walking to the grocery store around the corner. I chose a specific time of the day - the evenings when the sun has gone down.<br><br>I graduated to walking a block, then two and retiring. Soon enough, I would walk round the two blocks two to three times. In due course, I graduated to jogging round the bl... Tue, 25 Jul 2017 18:14:00 EST Summer Smoothies and Love http://www.sparkpeople.com/secrets.asp?tip=59557_summer_smoothies_and_love Everyone has the hints and secrets that help them... each of us has them. Mine is very simply that I have to get in condition and live longer for my goals are years down the line and I want to be there for them. <br><br>I'm 70 which is not "really" old these days, but my body has decided to show me what "old" feels like and its not good. My knees are bad, my legs and feet swell badly, I'm taking pills for high blood pressure, for vitamins that I happen to be very low on, for the pain in my... Sat, 22 Jul 2017 17:11:00 EST 16:8 Intermittent Fasting http://www.sparkpeople.com/secrets.asp?tip=59556_168_intermittent_fasting ******************************************<BR>**************************************<BR>**************************************<BR>**************************************<BR>**************************************<BR>**************************************<BR>**************************************<BR>**************************************<BR>****************************<br><br>In all the ways I have tried to lose weight in the past, the ONLY one I have been able to implement and be successful wit... Sat, 22 Jul 2017 10:48:00 EST Goodbye Monster Scale http://www.sparkpeople.com/secrets.asp?tip=59551_goodbye_monster_scale It's not about the number on the scale. It's about how physically fit and healthy you actually are. It's about eating right and going to the doctor and using your resources like a nutritionist and SPARK. It's about feeling good and making smart choices in life and not beating yourself up over bad choices. It's about learning and finding the knowledge that you need to feel good.<br>I'm 265lbs right now, but I had the insurance guy check out my bicep and then my quad. He was shocked. I'm stro... Wed, 19 Jul 2017 16:38:00 EST CARB SMART VICTORY http://www.sparkpeople.com/secrets.asp?tip=59550_carb_smart_victory When I limit my carbs I control my cravings. I have discovered this way of eating works for me. I can walk away from sweets, or find a different way of making sweets that don't trigger a craving. For example heavy whipping cream with sugar free chocolate pudding makes a delicious mousse. I am convinced less carbs with more protein and more fat without excessive fat is allowing me to be more successful in weight loss than counting calories. I count carbs and make sure I don't eat excessiv... Wed, 19 Jul 2017 13:44:00 EST Staying On Track, With or Without a Scale http://www.sparkpeople.com/secrets.asp?tip=59545_staying_on_track_with_or_without_a_scale I am a diabetic and have started, once again, on a long-term weight loss effort. My concentrated effort began in February, when I learned at my nurse practitioner's office that due to being sick from just after Thanksgiving until the end of January I had dropped 33 pounds. I figured that this would be a good time to continue that trend and started tracking my food consumption in late February. The last time I stood on my NP's scale I'd lost 44 pounds. Have discovered that I can't trust my... Sun, 16 Jul 2017 02:10:00 EST There are no secrets http://www.sparkpeople.com/secrets.asp?tip=59543_there_are_no_secrets I dont believe there are any secrets to losing weight. I think it's making good food choices 99% of the time. Its being active every day even if its just walking. Its having mental toughness and the willpower to overcome food obstacles and cravings. I think it's not feeling as though you ruined 2 months of progress by having a bad meal or a bad day. I think it's not living and dying by the scale. There are other ways to measure progress and basing your happiness off a number can eventua... Sat, 15 Jul 2017 11:03:00 EST Meal Time Strategies http://www.sparkpeople.com/secrets.asp?tip=59539_meal_time_strategies I find by making a few simple changes during meal time it helps keep me on track.<br><br>#1 Use a smaller plate. Instead of using the larger dinner plates, I buy the smaller salad plates and put away those larger plates. When you eat a smaller portion on the smaller plate, it doesn't look like you're depriving yourself.<br>#2 When I am prepping my food I prepare extra portions of the vegetables that I will be using later in the day for another meal so it saves time prepping and keeps me rea... Fri, 14 Jul 2017 11:37:00 EST One Day at a Time http://www.sparkpeople.com/secrets.asp?tip=59538_one_day_at_a_time This old cliche of "one day at a time" is the best secret to anything you want to achieve in life, but particularly in my weight loss goals. I can do anything for 24 hours. The next day I commit to another 24 hours, and again, and again.<br><br>It's hard sometimes not to look ahead and think about where you would like to be. But the truth is that all we have is now. Our power is in the present moment, not in looking over past successes or mistakes and not in wishing for certain things to ... Thu, 13 Jul 2017 10:37:00 EST Protein Shakes are the secret to my success. http://www.sparkpeople.com/secrets.asp?tip=59537_protein_shakes_are_the_secret_to_my_success I am eating protein shakes: orgain protein plant based powder from costco. I am doing this under the care of a doctor. I have one for breakfast, one for a midmorning snack, one for lunch, one in the afternoon. Then I can have a healthy 400 calorie dinner, and usually have some calories left to have a little treat, like some fruit. It has been pretty easy, so far. I exercise 30 minutes every day. I will gradually exercise more, I just don't want to increase my appetite too much right now.... Thu, 13 Jul 2017 10:10:00 EST The great secret http://www.sparkpeople.com/secrets.asp?tip=59529_the_great_secret The great secret is simple...almost deceptively so. It is this, listen to your body ...if you do not feel energized or good after you eat ask why. Not all foods are great for your body - and EVERYBODY's body responds differently - my body doesn't like grains and dairy and some specific vegetables -- guess what? Thats ok! I avoid those because they cause me to not feel my best, they make me feel tired and drained, they make me feel bloated and cause pain. On the upside to that is that there ar... Tue, 11 Jul 2017 09:15:00 EST Be Aware of the Food Industry Ploys http://www.sparkpeople.com/secrets.asp?tip=59522_be_aware_of_the_food_industry_ploys How much do you need/want to lose? My suggestion would be to track every calorie (eventually every carb, fat, and all fiber and this you can do on the SP nutrition tracker). Depending on what you need to lose, decide how many calories you want to eat. I lose well at 1200-1500. Add daily fitness and track that. Every time you cut 3,500 calories you will lose a pound. Exercise speeds the calorie burn. <br><br>And I recommend cutting processed foods. The sodium, high fat, and added sugar are all... Sat, 8 Jul 2017 09:59:00 EST The secret is: No Secret! http://www.sparkpeople.com/secrets.asp?tip=59520_the_secret_is_no_secret There really is NO Secret! Quit thinking there is. That's why this weight loss game is a million or billion dollar business....we keep on buying books, magazines, gym classes, etc. see a dietitian might help the most. <br><br>Too many decades of tips, magazine articles, tv shows appearances by people making money from promoting their exercise videos, books, it boggles the mind. But still nothing lasts forever. Even this blog asks for an outrageous amount of words just to fill up space, ... Fri, 7 Jul 2017 08:59:00 EST Track and Weigh Food http://www.sparkpeople.com/secrets.asp?tip=59515_track_and_weigh_food This is two secrets in one. First, TRACK EVERYING that goes in your mouth. SparkPeople has been the perfect way for me to stay accountable and track foods without the hassle of having to write all the nutrients down in a notebook. Being able to scan a product's barcode to import information has also made tracking easier. I especially like their pie charts that show the breakdown of fat, protein and carbohydrates. For someone following a Ketogenic diet, this feature is very helpful to making s... Wed, 5 Jul 2017 02:09:00 EST Find what works for YOU http://www.sparkpeople.com/secrets.asp?tip=59514_find_what_works_for_you There are a lot of different weight loss ideas out there, some of them crazy, some of them sound. What I found was that I never really got any traction until I turned myself into my own experiment. Wade through the noise, try things and find what works for you and stick with it. <br><br>what works for me is:<br><br>1. planning - If I'm going to a restaurant I look up the menu online and check out the nutrition information. If I don't have a chance to look it up I go with experience. I know it... Mon, 3 Jul 2017 17:55:00 EST The Not So Secret..Secret! http://www.sparkpeople.com/secrets.asp?tip=59506_the_not_so_secretsecret <img src="http://photosaws.sparkpeople.com/guid/2ac3b5b9-3a46-4fa9-adc0-d877ee305206.jpg"><br>I was going to wait to post my weightloss "secret" until I reached my goal weight. But, then I thought...Why??..If someone reads this maybe it can help them along the way as well!<br><br>What I have found to be the biggest secret..none secret is Consistency! It sounds so simple yet it's the main thing I've not done in the past. Without staying consistent nothing has worked long term. I've gotten som... Thu, 29 Jun 2017 17:40:00 EST Mindful Eating and Exercise http://www.sparkpeople.com/secrets.asp?tip=59500_mindful_eating_and_exercise After losing almost 30 lbs in 3 months, I believe my weight loss doctor must be giving me the best advice for me. Since it takes my body about 20 minutes to tell my brain I've had enough to eat, I take smaller bites, chew them well and make every meal last 20-30 minutes. I also eat my proteins first, then my vegetables and then (if I'm still hungry) my starches (carbs). Portion control is a must on my high protein, low fat, low sugar eating plan. I stick to 1200-1400 calories/day. Meat an... Tue, 27 Jun 2017 10:34:00 EST Rome wasn't built in a day and Where is the love? http://www.sparkpeople.com/secrets.asp?tip=59479_rome_wasnt_built_in_a_day_and_where_is_the_love So it's all about patience. I realize how difficult patience can be when we want something so much. We can use patience with others but often fail to avail it to ourselves. Losing weight is not a race to see how fast we can get to some magic number in our heads. Yes, it's very motivating to see a new low number when we get on the scale but to base our happiness and value on that magic number can set us up for failure in the long term because we place so much emphasis on the it. <br>As a young... Sun, 18 Jun 2017 12:37:00 EST Secrets to Success http://www.sparkpeople.com/secrets.asp?tip=59467_secrets_to_success I'm like most of you, we know what to do... eat less, mostly plants and lean meats and exercise... but it's hard to stay focused. This is what I'm working on re: tips to help me along. <br>- Do this for me, for my health, to have a better life<br>- Learn to love myself, throughout the journey, not just when I get to my goal weight<br>- Log in each day. I am part of a 30 day log in challenge and it REALLY helps. I hope to make this a total habit<br>- Stop going to fast food restaurants, eat fr... Fri, 9 Jun 2017 09:26:00 EST Move more/ eat less/ drink fewer calories/ run with friends http://www.sparkpeople.com/secrets.asp?tip=59461_move_more_eat_less_drink_fewer_calories_run_with_friends I run 3-4 miles Tuesday Thursday Saturday and longer on Sundays<br><br>I have been running half marathons for three years now but started wit a couch to 5k program in 2010. I ran my first half marathon in 2014 using a training program my husband found online. It wa tough running by myself but very therapeutic. I did walk/run intervals and finished under 3 hours. Then my husband heard of a running program and social runs here in OKC and my life was changed. I started training for a 10k with Re... Tue, 6 Jun 2017 22:37:00 EST All you need to get started is a calorie deficit http://www.sparkpeople.com/secrets.asp?tip=59457_all_you_need_to_get_started_is_a_calorie_deficit So I've been struggling with weight for a long time and trying different types of diets and all that. Recently I had been following a body builder on youtube and he posted a video that brought it all into perspective for me. The video is here:<br><br>https://www.youtube.com/watch<BR>?v=THPHEO_DTug<br><br>Basically, start off simple, figure out the amount of calories you use in a day and then count your daily intake and eat enough to create a deficit. That's it, that's all you really need to s... Sat, 3 Jun 2017 20:46:00 EST Nutrition Tracking is crucial http://www.sparkpeople.com/secrets.asp?tip=59445_nutrition_tracking_is_crucial <em>593</em> <em>593</em> <em>593</em> <em>594</em> <em>9</em> <em>593</em> <em>594</em> <em>9</em> <em>593</em> <em>594</em> <em>9</em> <em>593</em> <em>594</em> <em>9</em> <em>593</em> <em>594</em> <em>9</em> <em>593</em> <em>594</em> <em>9</em> <em>593</em> <em>594</em> <em>9</em> <br><br>Tracking your food is crucial to weight loss. Within the last year, I couldn't understand why the scale was creeping up again. I completed two triat... Sat, 27 May 2017 08:20:00 EST Track and portion! http://www.sparkpeople.com/secrets.asp?tip=59438_track_and_portion I have been up and down so many times in weight, and it always feels like such a struggle to keep it going. Weight Watchers taught me a lot about portion control, but the "game" of keeping within points also led me to eat a lot of artificial stuff -- fake fat free or artificially sweetened junk that was full of chemicals my body did not need. This time around I made it a goal not to alter WHAT I ate, but HOW MUCH I ate alone. I already was eating a pretty nutrient rich diet -- lots of fiber, ... Tue, 23 May 2017 14:59:00 EST key to getting The wait off and keeping it off http://www.sparkpeople.com/secrets.asp?tip=59435_key_to_getting_the_wait_off_and_keeping_it_off Diets do not work, but Lifestyle changes do. Lose the weight slow and steadily, Instead of all at once.<br>Keep reminding yourself; The weight Did not get there overnight & it's not going to disappear overnight either. <br> By doing this you're training your brain to think differently about foods, and then you do not feel like you're being Deprived. Giving up simple things To start with. Conquer those, Then Make new Goals for yourself. <br> Example: My first goal was to give up soda. Th... Tue, 23 May 2017 10:03:00 EST Paleo/Zone and Working Out http://www.sparkpeople.com/secrets.asp?tip=59426_paleozone_and_working_out I have lost a total of 15 pounds since beginning my Paleo lifestyle journey. My allergies are under control and I have more energy. In the past, I followed Barry Sears Zone, with great success. Now that I'm in my 60's, I have combined the two life-style approaches - which isn't as difficult as it sounds. They are very similar, but do have a few food choice differences. When a Paleo food has a high glycemic score - I won't use it. The Zone is very picky about eating moderate to high glycemic f... Sat, 20 May 2017 12:08:00 EST Eat, Drink, Move! http://www.sparkpeople.com/secrets.asp?tip=59417_eat_drink_move Eat more real food! Fresh, organic fruits and veggies. Farm-raised, antibiotic -free meats and poultry. Wild-caught fish and seafood. Gluten-free, soy-free, dairy-free, low-sodium, low-carb are all available for those on special diets. Learn to read labels. Fall in love with your kitchen again and get cooking.<br>Remember: Make going out to dinner or ordering take-out a special occasion, not an every day event! <br>Drink more water! Cold, pure water is the best thing you can drink. Add slices... Tue, 16 May 2017 23:26:00 EST My Secret- WILLPOWER http://www.sparkpeople.com/secrets.asp?tip=59416_my_secret_willpower It's kinda like Mind Over Matter! <br>I am using my WILLPOWER to overcome the obstacles I try to put in my own way. Most are of my own choosing.<br>Willpower over food choices.<br> I am a person with a food addiction so believe me when I tell you I have to look for my self motivation and willpower lots. I love food. Mostly the food that isn't healthy for you. The pasta's and potato chips and cookies but my biggest foodie is Chocolate! Milk Chocolate to be exact! Some would say I am a Compulsi... Tue, 16 May 2017 16:02:00 EST Don't give up, it's about your health http://www.sparkpeople.com/secrets.asp?tip=59409_dont_give_up_its_about_your_health It is not about my weight, it's about my health. I tell myself that when I get frustrated with my slow weight loss. <br><br>I am not "dieting" I am changing my life and mind set for a healthy diet and exercise plan that fits in my life. If I go to a birthday party and have a piece of cake, I do not have as much cake, but I enjoy the party and have cake. I know it is not what I eat between Christmas and New Years that makes me heavy, it is what I eat between New Years and Christmas. So I g... Sat, 13 May 2017 12:45:00 EST Drink Water to Lose Weight (no... really) http://www.sparkpeople.com/secrets.asp?tip=59404_drink_water_to_lose_weight_no_really We hear it all the time...be sure you are drinking enough water! It's good advice whether you are trying to lose weight or just trying to be healthier. You can even track it right here on SparkPeople! <br><br>It sounds so simple right? But I have to admit its something I often forget to do when I get complacent about my weight and my health in general. It's just so easy to fill up on beverages that have flavor which is probably why I have never lost weight without making a real effort to be ... Thu, 11 May 2017 20:08:00 EST Get a food scale, TRACK ALL FOOD. http://www.sparkpeople.com/secrets.asp?tip=59402_get_a_scale_track_all_food I have found that if I don't track, I don't stay on the true course. It is time consuming and sometimes a pain. Life gets in the way. Tracking is accountability to myself. I use SparkPeople to set my weight goal, and then follow the recommended intake values, and eat on the low side of the recommended calorie range. I have my Fitbit linked to my Spark page, so the range adjusts up during the day. more to be added, 1700xxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxx<BR>xxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxx... Thu, 11 May 2017 07:46:00 EST Losing Weight Fast Is Possible. http://www.sparkpeople.com/secrets.asp?tip=59397_losing_weight_fast_is_possible My name is Hannah Johnson. I've been struggling with my weight for already three years. The thing is, I tried so many diets, and tried to go to the gym.. but nothing really got me the results I was hoping for. One of my closest friends told me about a diet that comes by mail. The good thing is, that you can start in about 5 minutes. The diet is more then only information about eating healthy, and going to the gym. It gets your mindset in the right direction, so its useful for the rest of your... Tue, 9 May 2017 06:42:00 EST If you bite it - write it http://www.sparkpeople.com/secrets.asp?tip=59396_if_you_bite_it_write_it It's from my Weight Watcher days. But it holds true. If you log everything you eat, you see how and where to improve your eating habits. All calories are not created equal. Are you getting the right balance of carbs, fats & protein? Log everything in SparkPeople and you will see what you need to add or subtract. I think that Spark is better than Weight Watchers because of the fact that the points system from Weight Watchers didn't show you how to maintain or achieve a healthy balance. I lost... Sun, 7 May 2017 13:27:00 EST Journaling Journaling Journaling http://www.sparkpeople.com/secrets.asp?tip=59390_journaling_journaling_journaling I have been reminded again and again that in order for my body to lose the weight I have got to track every bite. It seems so simple really; I don't know why I fight it. I was at a Weight Watchers meeting recently and we were selecting a "problem" on a small piece of paper from a hat and reading it aloud and then helping each other with the problem each of us selected. Mine was about tracking! Of course. :) It was like being hit in the head with a brick. Just track!!! So, with full jo... Thu, 4 May 2017 07:47:00 EST WATER! Weight Loss! Secrets of the Ages! http://www.sparkpeople.com/secrets.asp?tip=59388_water_weight_loss_secrets_of_the_ages I know, we all hear it every day, "Drink more water"! But... <br>A glass of water first thing in the morning help you wake up. <br>A glass of water before each meal helps you eat less. <br>A glass of water after each meal helps you avoid seconds.<br>A glass of water before bed keeps away the midnight snack cravings.<br>And if you do all those, you have also gotten in your eight glasses of water.<br>Drinking another glass with every serving of caffeine just adds bonus water and helps you stay ... Tue, 2 May 2017 14:22:00 EST Water, water and more water! http://www.sparkpeople.com/secrets.asp?tip=59386_water_water_and_more_water Drink plenty of water. Oftentimes, thirst can be confused for hunger. Proper hydration helps keep the body functioning at top levels, and flushes all the crap out of your system. Scale hasn't moved recently and you know your food and exercise are at the right levels? Add more water to your routine - the scale will move in a hurry. Dehydration is our biggest enemy - it leads to fatigue, water retention, and a host of other issues that sabotage us on our way to success. <br><br> 1. Hydration B... Tue, 2 May 2017 09:47:00 EST Small changes work http://www.sparkpeople.com/secrets.asp?tip=59384_small_changes_work For me the thing that has worked the best is small changes. I started with one thing... Coke. No more soda, or at least only VERY rarely. When I could sustain that I cut all the sugar. Then it was controlling carbs. You get the picture. I made sure that I could do one thing before going on. When I first started I was overwhelmed. That is what stopped me for so long. Break it down into pieces. Don't start with the hardest thing first. Sustain the change. Make another change. <br><br>For me ano... Mon, 1 May 2017 23:45:00 EST Medications at 2am (Thyroid Disorders) http://www.sparkpeople.com/secrets.asp?tip=59383_medications_at_2am_thyroid_disorders My doctors stated that I was weight loss resistant as they had me on a heavily monitored program. Each week I would come in for a 90 minute appointment where we would sit down with the SPARK App and plan out every calorie I would consume and every exercise I would do. I would then go to a physical therapist 3 times a week to ensure that I was exercising correctly. I would bring in receipts from the grocery store and take pictures of what I was eating and buying. After 4 months, the result was... Mon, 1 May 2017 12:11:00 EST Me secrect to success http://www.sparkpeople.com/secrets.asp?tip=59382_me_secrect_to_success I have found that if I eat smaller servings and walk every day that it helps me loose weight. <em>363</em> <br> I also eat 3 times a day and I eat a meat, dairy and fruit item with each meal. <em>521</em> <br> I use my fitbit to help with exercises. I love the challenges that I get involve with. I think that has helped me the most. <em>34</em> <br> I also want to give my family credit too. They have been very supportive of my weight loss. <em>342</em> <br> Just getting active help... Sun, 30 Apr 2017 14:46:00 EST Losing the right way http://www.sparkpeople.com/secrets.asp?tip=59378_losing_the_right_way Losing weight is not easy. I have been there more than once. I used to be l80, after my son. I had a hard time losing it. Reason, sweets, my downfall.<br><br>After being in plus sizes for a while, I decided it was time to start trying to lose, and get into normal clothes again. It wasn't easy. I watched what I ate at holidays, while others enjoyed all the sweets I only had a small piece. It was hard but I did it.<br><br> I went down from a size 20 to a size l2. But, as we all know we fall ag... Sat, 29 Apr 2017 09:31:00 EST it's MY turn .... Time for Me :-) http://www.sparkpeople.com/secrets.asp?tip=59377_its_my_turn_time_for_me_ <img src="http://photosaws.sparkpeople.com/guid/ad1bf873-bee0-402b-a3e6-94e0074330cf.png"> <img src="http://photosaws.sparkpeople.com/guid/4791cdbf-db32-4bb5-a0a4-e9b6c12407c2.png"><br><br> <em>227</em> CAUTION: if you are unable to handle complete TRUTH... stop reading now.... I am honest and open to a fault.. seriously <em>26</em> <br><br><br><br> <img src="http://photosaws.sparkpeople.com/guid/a7036eda-1863-4fe5-8d1d-d2fde2dc9bb6.jpg"><br><br>WHY did I join Weight Watchers on 04/1... Sat, 29 Apr 2017 07:44:00 EST Lifestyle changes instead of dieting http://www.sparkpeople.com/secrets.asp?tip=59373_lifestyle_changes_instead_of_dieting I don't believe in dieting as something that works long term to get weight off and keep it off long term. I believe you need to make a lifestayle change that will stick with you from that day on. I can't deny myself everything I love forever, so it's important to include those things that you like into daily life but in better quantities. Plus I look at excercise and extra calories that I have so the more often I work out the more I get to eat on a daily basis. <br><br>Also I don't believe in... Fri, 28 Apr 2017 19:01:00 EST Can't Eat The Whole Elephant At Once http://www.sparkpeople.com/secrets.asp?tip=59372_cant_eat_the_whole_elephant_at_once I have lost over 100 pounds before and I am doing it again. As I started back, I remembered a technique I used before, and it still works.<br><br>There is a saying, "How do you eat an elephant?". The answer: "One bite at a time."<br><br>Any goal, large or small has to be accomplished in small increments. Even to walk from anyplace in your house, to open your front door is one step at a time. Believe it or not, that is a goal for some. Especially if a person has had a terrible accident an... Fri, 28 Apr 2017 13:51:00 EST Don't give up! http://www.sparkpeople.com/secrets.asp?tip=59366_dont_give_up Even if you slip (we all do) don't quit. Just jump right back into mindful eating the next meal, don't wait until the next day, and pig out the rest of the day. That will set you up to gain and be harder to get back into the right mindset for losing. <br><br>I've lost count of the many times I've slipped over the last 13 months it's taken me to lose 98+ pounds, I'm headed for losing 70 more pounds and will slip between now and then for sure. but I don't quit. I go back to mindful eating and t... Thu, 27 Apr 2017 12:03:00 EST Counting and Tracking Calories = Health & Weight Loss http://www.sparkpeople.com/secrets.asp?tip=59364_counting_and_tracking_calories_health_weight_loss Calorie counting is imperative in my weight loss program. Counting calories helps prioritize what I eat - the type of food might not be the healthiest choice, but if I feel I can afford the calories without jeopardizing my diet, I might eat it as a "treat." On the other hand, knowing the calorie content helps me eliminate unnecessary calories out of CHOICE (as in, "It's not worth wasting 250 calories on THAT") instead of "I shouldn't be eating this - it's bad for me." <br><br>For myself, I... Wed, 26 Apr 2017 09:15:00 EST Jumps Starting My Day with Water http://www.sparkpeople.com/secrets.asp?tip=59362_jumps_starting_my_day_with_water <img src="http://photosaws.sparkpeople.com/guid/99faf27b-ce5b-47d3-ad88-11abeabe6284.jpg"> I've been starting my day with 2 glasses of water with lemon oil before anything else and BIG SURPRISE it works to help my day get started well. I feel better and seem to drink my daily quota of water easier. this isn't new or exciting but after doing this for over a week I'm finding it helps a lot. I bought a hard plastic water bottle that has an insert that can be taken out and placed in freezer... Tue, 25 Apr 2017 20:05:00 EST SPARK MOBILE APP http://www.sparkpeople.com/secrets.asp?tip=59359_spark_mobile_app <em>208</em> The spark mobile app has really helped me stay on track. <br> <br>Using it is so easy to log every single thing I eat so that I can see how my day is shaping up. <br> <br>I also love the nutrition report & trend report. I love that I can... Mon, 24 Apr 2017 22:04:00 EST Vicks vap o rub kills cravings. http://www.sparkpeople.com/secrets.asp?tip=59356_vicks_vap_o_rub_kills_cravings I have continually struggled with weight since my mid thirties. I have had wonderful years of healthy eating and exercising and many years of making poor choices and being overweight. Depression set in and anxiety eventually took over my life. I expanded from about 165 pounds to 230 pounds and I was put on blood pressure medication. (I remember now thinking about how fat I was when my weight increased from 145 to 165- boy, I would take that back if I could!) <br><br>I never completely gave up... Sun, 23 Apr 2017 14:31:00 EST Easy to track calories with "My Fitness Pal" http://www.sparkpeople.com/secrets.asp?tip=59352_easy_to_track_calories_with_my_fitness_pal I never had the patience to track calories because it was so confusing and so much work. The smartphone ap which is free, "my fitness pal" is like having a personal trainer at your beck and call. So far, in 3 months, I have lost 20 pounds. It is a good motivational tool and has lots of foods listed. I don't need to consult google for calorie count. I am weighing and measuring my food but keeping track has become so much easier. It is also an education because it lets you know the gra... Fri, 21 Apr 2017 21:45:00 EST Bullet proof coffee http://www.sparkpeople.com/secrets.asp?tip=59338_bullet_proof_coffee I am on a Keto diet. My doctor told me about this coffee that keeps you feeling full, and allows the caffeine to be released slowly. It sounded gross but it's delicious !<br>There are tons of recipes but they were all to oily for me. I brew 2/3 of a pot of coffee. <br>I put it in my blender (you have to use a blender to get the oil and water to mix).<br> I add a TBSP of coconut oil, a TBSP of butter, and a TBSP of heavy whipping cream. Allow it to blend for at least 45 seconds. It turns into ... Wed, 19 Apr 2017 07:00:00 EST The Nutritional Tracker http://www.sparkpeople.com/secrets.asp?tip=59337_the_nutritional_tracker I believe that one of the most helpful things on Spark is the nutritional tracker. I really never realized how many calories I consumed each day. The amount was staggering to me. Now I make it a point to track everything I eat. After each meal I take a few minutes out of my day to input what I ate and the calorie count. <em>192</em> <br><br>Just doing this one little thing has helped me loose a total of 7 pounds since I joined Spark. While some may drop a great deal more weight over the fi... Tue, 18 Apr 2017 13:13:00 EST Just try it! http://www.sparkpeople.com/secrets.asp?tip=59336_just_try_it Lemon water made daily (freshly squeezed lemons) is my go to. If I get hungry and don't want to use calories up I drink a tall cup. So yummy!! I love the taste and it's super easy. This has helped me to reach my goals. I drink it not only for cravings but in the morning too, as good morning wake me up! You can also prepare a pitcher of it and leave refrigerated for about two to three days if you don't have enough time daily. I know it's simple, but just wanted to share because it may hel... Tue, 18 Apr 2017 13:13:00 EST Illness and Injury Challenges can be Blessings in Disguise http://www.sparkpeople.com/secrets.asp?tip=59335_illness_and_injury_challenges_can_be_blessings_in_disguise In the past five months I've dealt with some multiple sclerosis challenges and then shattered my right wrist and had subsequent surgery to repair the damage. <br><br>In the past when I was ill or injured I comforted myself with food I didn't need and probably didn't even really want. It was just habit. This time, I really looked at how I felt and what I needed. The result was far less appetite pretty much no extra eating. What a difference. As I emerge from this five month struggle, I f... Tue, 18 Apr 2017 12:56:00 EST See Yourself at Your Goal http://www.sparkpeople.com/secrets.asp?tip=59331_see_yourself_at_your_goal I learned from the last time I lost 100 pounds, that I had to put a picture in my mind of how I would look and feel at my goal. All I saw was that goal, and that is all I strived to meet. Eventually, that picture became true.<br><br>The picture is me at the beginning of my journey the last time and me at the end. It is easier this time, because I have a true picture. <img src="http://photosaws.sparkpeople.com/guid/b36db637-a00a-4dfb-a0fb-115a6d45d55e.JPG"><br><br>So, this is the exercise. ... Sun, 16 Apr 2017 16:21:00 EST Plateau .... forget consistency! http://www.sparkpeople.com/secrets.asp?tip=59329_plateau_consistency_sometimes Throughout my weight loss journey I try to remain consistent and establish a routine regarding my eating and exercise, however, when it comes to breaking a plateau I tend to throw just about everything that I know of as "routine", out the window. <br><br>When I experience a plateau I eat more calories per day or eat less calories per day, than my recommended allowance. My calorie allowance may include incorporating more carbohydrates, less protein, higher caloric foods, etc. In other words I... Sun, 16 Apr 2017 11:43:00 EST Finding My Personal Balance http://www.sparkpeople.com/secrets.asp?tip=59323_finding_my_personal_balance In the past 60 days, I have finally begun to lose weight. In the past I would lose a pound or two and then gain them back.<br><br>My "secret" it turns out, consists of two things:<br><br>1} Moving more. I have always been pretty consistent in logging in 10K a day. I go to the gym every morning with my husband and we do aerobics and also strength train at least 4 or 5 days a week. But I wasn't losing any weight. When I increased my steps to 12K to 14K a day, I began to see results. <br><... Fri, 14 Apr 2017 22:06:00 EST Stay Consistent With It http://www.sparkpeople.com/secrets.asp?tip=59316_stay_consistent_with_it Consistency in weight-loss is key, just like it was when the weight came on and we were consistently sitting on the couch snacking or finding a place to sit every moment of the day.<br><br>I realized that when I stopped going to the gym as much, I wasn't seeing any more results. I couldn't go to the gym on Monday and then go back on Friday and then go again the following Wednesday and expect to lose any more weight or see more muscle tone in my shoulders. <br><br>One major excuse for not enou... Tue, 11 Apr 2017 19:31:00 EST Track the calories and use a tracker http://www.sparkpeople.com/secrets.asp?tip=59315_track_the_calories_and_use_a_tracker I too groan when I hear that, but for me to be successful, I must track every bite I take. I then must compare it with my caloric expenditures. There is no two ways about it, you must burn more calories than you consume to lose weight. No fancy diet pills or weight loss surgery will counter act this fact. <br><br>If during a day you consume 1200 calories, and burn 1700 calories, and do this every day for a week, you should lose a pound. If you dont, then you are fudging it somewhere. Di... Tue, 11 Apr 2017 17:02:00 EST Eat Breakfast, Hungry or Not! http://www.sparkpeople.com/secrets.asp?tip=59307_eat_breakfast_hungry_or_not I was never much of a breakfast eater, yet I was overweight for much of my life. When I began my journey to health I learned that, while it may seem counter intuitive to eat when you are not hungry, eating breakfast is really so important to get the metabolic fireI s stoked up. Your body has been "fasting" for at least 8 - 12 hours and as such, your metabolic rate has slowed down. By breaking that fast you signal your body that it is time to start revving up for the day. Once you make eati... Thu, 6 Apr 2017 23:21:00 EST How to have lunch out with work friends and actually enjoy it http://www.sparkpeople.com/secrets.asp?tip=59305_how_to_enjoy_a_lunch_out_with_work_friends_and_actually_enjoy_it I've found organization and planning are the keys to my success. I do so much better when I plan my meals the evening before, instead of making a "game-time" decision. This creates a problem for me when an unexpected meal invitation comes up. <br><br>I work in an office environment and one thing I truly enjoy is having lunch with my work friends about once per week. But, we all know how detrimental a typical restaurant meal can be. Loaded with calories, fat and just a huge plate of stress. At... Thu, 6 Apr 2017 15:31:00 EST Treat Yourself Like You Would Your Best Friend http://www.sparkpeople.com/secrets.asp?tip=59302_treat_yourself_like_you_would_your_best_friend My secret to success has involved getting to the bottom of the reasons why I overeat. I am an emotional eater and have in the past used food to keep me from feeling emotional pain. Learning to let myself feel that pain has changed my life. Lots of self discovery and tear shedding. It is an ongoing process.........My inner dialogue has changed from avoidance to telling myself "Sorry you're having a rough day, I love you". <br><br>Being kind to myself has also allowed me to be more accepting o... Wed, 5 Apr 2017 15:18:00 EST Plan Ahead of Time http://www.sparkpeople.com/secrets.asp?tip=59294_plan_ahead_of_time Each night, in a journal set aside specifically for this purpose, I write down exactly what I am going to eat the following day. If I'm going to a restaurant, I may just write something in general. (i.e. Tomorrow I'm having a meal with my daughter at a Thai restaurant, so I'll write: "Moderate dinner with Valerie at Thai restaurant.") <br><br>This takes the guess work out of what I'm going to eat each day, so when I come home from work famished and ready to eat bread and peanut butter, I have... Sun, 2 Apr 2017 21:19:00 EST Waste it or Waist It! http://www.sparkpeople.com/secrets.asp?tip=59279_waste_it_or_waist_it Growing up, I always had to finish the food on my plate. There were starving children in Africa, China, wherever you could imagine. That, and we didn't have that much money. So I went into adulthood eating everything on my plate, no matter how much or how full I got. There are many things that have contributed to my weight gain, but this is a key one. When I go out to eat, like I did on Saturday, I got a big plate of food and finished it all. My friend got a big plate, too, but she only had a... Tue, 28 Mar 2017 20:35:00 EST Portion control is working for me! http://www.sparkpeople.com/secrets.asp?tip=59273_portion_control_is_working_for_me Learning to stop eating when I'm full has been a tough one for me. I love food and I want to eat it all! But, I found out I am a type II diabetic in December 2016 and I need to lose weight in order to be healthy. I've learned to take smaller portions at meal time and eat them slowly. I even have a portioned plate that I use at meal times. Then, if I'm still hungry in 30 mins, I will eat one more helping of a protein or non-starchy food. Usually, after 30 mins of finishing my meal, thought... Mon, 27 Mar 2017 18:29:00 EST A Cup of Water for Less Snacking http://www.sparkpeople.com/secrets.asp?tip=59271_a_cup_of_water_for_less_snacking One of my biggest problems was snacking while watching my favorite shows. There was a point where I was buying certain snacks for certain shows or movies that I planned on watching during the week. This had to stop! Making this change was very difficult at first but I found ways to deal with that urge to snack. Whenever I get the urge to snack, I grab a cup of water first. Most times after I do this, I don't want the snack! No more needless, mindless eating snacks in front of the television! ... Mon, 27 Mar 2017 13:13:00 EST Targeted Ketogenic Diet http://www.sparkpeople.com/secrets.asp?tip=59270_targeted_ketogenic_diet I have had success with the ketogenic diet. There are different types of keto diets. The keto follows low carbs (20 net carbs or less per day.) Your fats are high and your body uses the fat for energy vs using carbohydrates for energy. I feel full, and have less cravings now. The first week you feel tired as your body is not use to not having carbs. I use targeted keto as I need energy for my weight lifting workouts. So I eat my carbs for my pre-workout meal. I also do a refeed or do a high ... Mon, 27 Mar 2017 12:07:00 EST My Best Secret http://www.sparkpeople.com/secrets.asp?tip=59189_my_best_secret Here you go!... Just drinking as much water as I can safely pee, counting and eating healthy calories, avoiding sugar at all costs, no booze (except for medicinal purposes), no snitching, cheating, no lying to myself, overall...focusing on a healthy lifestyle.<br><br>As for exercising, I get out and walk. Walking does wonders and is something I get to do now that I'm retired. I know first hand how difficult it is to make time for exercise, especially when the job requires your full attention ... Mon, 27 Mar 2017 11:31:00 EST Know your metabolism http://www.sparkpeople.com/secrets.asp?tip=58348_know_your_metabolism There are many people who are blessed with a decent Metabolism and many are not. I am in the later group and I would think so are many on this website. Once you are on a weight loss quest you find out what really your rate is which for people for low rates is lower than the normal BMR calculators online or apps would tell you. <br><br>Yes there are ways to bring your metabolism up but trust me its like a handicap (golf term) does not how better you get you will have this difference, So whatev... Mon, 27 Mar 2017 04:31:00 EST The answer for me http://www.sparkpeople.com/secrets.asp?tip=57656_the_answer_for_me I've had a few years with heart problems so when a cardiologist suggested my heart needed less fat to deal with I made up my mind. It was suggested that you eat 10% less at etch meal. It has worked and I am looking at sugar laced food differently and not in a good way. <br>I used to eat out a lot and decided that when I was full quit eating. Most often I was only eating half the meal so I would get the leftovers packaged up to take home and so got to enjoy the meal the next day. If there see... Sat, 25 Mar 2017 21:22:00 EST Focus on Today http://www.sparkpeople.com/secrets.asp?tip=50632_focus_on_today My Mantra has become "Just for today" <br>Just for today, I am very committed to getting through a successful diet plan. Just for today, I will make sure to exercise. Just for today I will skip the wine. <br>Tomorrow I will focus on just tomorrow. If I fail today it is just one day lost and I will try not to focus on it again. <br>By trying to maintain this kind of focus it allows me to let go of any difficulty and move forward without guilt. I find that guilt drives me toward more negative b... Thu, 23 Mar 2017 13:59:00 EST My Not So Secret Secrets &#128540; http://www.sparkpeople.com/secrets.asp?tip=50626_my_not_so_secret_secrets_128540 1). You need to work on your head first. <br><br>If you want your weightloss journey to be a success, you need to understand why you allowed yourself to become overweight. You need to love yourself first because weightloss is not the answer...it's the reward that comes once you learn to love yourself.<br><br>2). Change your bad eating habits.<br><br>I looooooved Baked Cheetos...man did I love those. LOL. But, Cheetos have no nutritional value. I started substituting cereal for chips. I ... Mon, 20 Mar 2017 16:12:00 EST only one way to fail http://www.sparkpeople.com/secrets.asp?tip=50614_only_one_way_to_fail I have figured out two things which have had the most impact on my weight loss journey. No, I guess it's really three things. :) <br>The first is to start by finding encouraging people, they are a lifeline. Just getting on a webpage and seeing someone who has done what you need to do says, I can do this, because they did. Sometimes we just need a map when we get lost in our life journey. Think of it another way. If you wanted to become an artist, you would study great artists. If you ... Fri, 17 Mar 2017 21:07:00 EST MY DECISION TO BETTER HEALTH http://www.sparkpeople.com/secrets.asp?tip=50611_my_decision_to_better_health Back in October of 2016, I asked my doctor if he could prescribe me a pill to help me lose weight. He prescribed for me Phentermine! And let me tell you, it's working! Since October of 2016, I have lost a total of 26 pounds! I NEED THIS START to help me reach my goal! The things that I was doing, did not show me any results!! This pill is a jump start in the right direction to a better healthy body for me! Even before that, I let go of eating so much meat! My body blew up to 268 unhealthy pou... Thu, 16 Mar 2017 16:40:00 EST Smaller Plate, Smaller Portion http://www.sparkpeople.com/secrets.asp?tip=50605_smaller_plate_smaller_portion When I cook dinner, I never cook for just 4 people. I have a hungry, growing boy who likes to eat, sometimes two plates. I always cook more than what we need so that my husband can take leftovers for lunch the next day as well.<br><br>Portion control was always my hardest obstacle. I would fill everyone's plate so that each person would have roughly the same amount of food. I noticed one day that my daughter had too much food and couldn't finish her plate. I didn't want to be the parent that ... Wed, 15 Mar 2017 14:23:00 EST Never deny yourself. http://www.sparkpeople.com/secrets.asp?tip=50588_never_deny_yourself Never deny yourself what you crave, no matter what it is. Even if it is something that you are not suppose to have, like chocolate, carbs, chips, pizza or sweets. Go ahead and have what you want but only eat a little. I do this by going into the kitchen and getting myself a 1/2 serving of said food or even less. Measure it out and put it into a dish. <br><br>NEVER take the whole container out of the kitchen, i.e. a bag of chips, or a whole candy bar, etc... this will possibly lead to overeati... Wed, 8 Mar 2017 20:02:00 EST Counting Those Calories http://www.sparkpeople.com/secrets.asp?tip=50584_counting_those_calories The best thing for me so far is counting calories. I really have never done this before and here at spark people I find it very helpful. It is the first thing I do every morning before I eat breakfast, or any meal. <em>524</em> <br><br>The daily nutritional tracker keeps me on my goal for losing weight. I have lost 3 pounds so far. I did not realize that I was eating so much. I went to breakfast with my husband and posted my meal when I returned home. It was more calories than I imagined. S... Wed, 8 Mar 2017 06:45:00 EST Intermediate Fasting '4 of 24' for Weight Loss and Health Improvement http://www.sparkpeople.com/secrets.asp?tip=50581_intermediate_fasting_4_of_24_for_weight_loss_and_health_improvement Today it is one month since I begun my weight loss journey. After years, this one seems to be a success. I applied on myself intermediate fasting means a 'mild fasting', it also means that I eat in certain chosen 4 hours of the day preferably. Of course, I keep the kcal range, or I would stay under it.<br><br>This way I lost 20 lbs. (the loss doesn't show up on my page on SparkPeople because I create always a new goal and start anew as I can't see my obesity black on white, and the same thin... Tue, 7 Mar 2017 03:29:00 EST Marilyn's Journey to Health http://www.sparkpeople.com/secrets.asp?tip=50576_marilyns_journey_to_health Remember that this is a lifestyle and not a "diet" meaning no end. Never give up on yourself as you are so worth it! It is important to do things for yourself first in order to be there for your family. Teaching them good healthy habits will keep the circle going in the family. For me, I find eating fruits and veggies daily and using a variety of colours is key. Also tracking daily helps to keep me accountable. The fiber challenge works and goes hand in hand with water. The water is still a c... Sat, 4 Mar 2017 16:11:00 EST The reason I need for a trainer. http://www.sparkpeople.com/secrets.asp?tip=50564_the_reason_i_need_for_a_trainer For some of us the need to get more protein is a huge issue for the success of our weight loss. Protein keeps us full longer, therefore allowing us to snack less. It can be the clue to get us losing weight that we want. It can help make the trips to the gym more useful. <br><br>After months of going to the gym three times a week, and working hard each time, and still sitting on the exact same number on the scale, I went for an overhaul. I hired a trainer, not just a "dude" at the gym, but ... Thu, 2 Mar 2017 12:36:00 EST Avoid the binge http://www.sparkpeople.com/secrets.asp?tip=50556_avoid_the_binge As a teacher, I find that the hardest time of the day is just after school. In the afternoon, around four or five o'clock, I always feel that I deserve some sort of reward for making it through a strenuous day, and I often turn to food.<br>Sometimes I can avoid the binge by simply brushing my teeth as soon as I get home from school. This simple act often helps me to stem mindless eating as the food will not even taste good with the taste of toothpaste in my mouth.<br>In addition to the food t... Tue, 28 Feb 2017 08:44:00 EST Chocolate daily fix http://www.sparkpeople.com/secrets.asp?tip=50555_chocolate_daily_fix After my evening meal every day, I have a small square of 86% Ghirardelli chocolate and let it slowing melt in my mouth. It signals me that I am done eating for the day and also a small (big) reward for taking care of myself and following my spark nutrition and exercise goals. I also know this is my treat for the day and not many calories either! It really helps to know that I can eat a small amount of good chocolate daily and still lose weight. In the past I would have eaten the entire bar... Mon, 27 Feb 2017 15:22:00 EST It’s all in the Numbers http://www.sparkpeople.com/secrets.asp?tip=50553_its_all_in_the_numbers <img src="http://photosaws.sparkpeople.com/guid/62d85458-6af9-4db1-bbbd-210bf46ee519.jpg"> <img src="http://photosaws.sparkpeople.com/guid/e5f2cbb7-33bf-434b-b713-3590bf2f7da1.jpg"><br>I have lost quite a bit of weight over the last seven months, most of which, I’m guessing at least 30lbs, I did not record on my SparksPage because I was afraid to weigh myself during the first months of my initial weight loss. <br><br>I waited to weigh myself until I could f... Sun, 26 Feb 2017 16:47:00 EST My Weight Loss Plan http://www.sparkpeople.com/secrets.asp?tip=50546_my_weight_loss_plan 1. Reprogram eating habits with high fiber, lean protein food choices that taste great.<br>2. Take advantage of everything about SparkPeople, study it at least 3 hours every day, for motivation and to learn and reprogram my thinking.<br>3. Track all eating.<br>4. Exercise at least 10 minutes every day, much more if I can. (Just today, I did 10 without stopping and resting for the first time.)<br>5.Use the Spark Community for support when needed.<br>6. Use the Spark Coach every week.<br>7.Weig... Wed, 22 Feb 2017 14:47:00 EST Log everything you eat...no matter what! http://www.sparkpeople.com/secrets.asp?tip=50544_log_everything_you_eatno_matter_what Log your food daily, and be honest when putting it in your tracker or writing it down. Even if you've "cheated" you need to log it. You may be shocked to see the total carbs, calories or fat after a splurge, but that can also teach you to be aware of how much you've just eaten. After a while, you'll think twice about grabbing those extra chips and dip, or that big piece of pie! <em>471</em> <br><br>When you are aware of what you eat, you can make better choices. You'll choose more healthy ... Tue, 21 Feb 2017 23:13:00 EST Smart Eating Out http://www.sparkpeople.com/secrets.asp?tip=50542_smart_eating_out We go out quite a bit. Restaurants, art receptions,neighborhood get togethers. They're all a big part of life and community, and I want to participate without throwing me off track.<br><br>If I plan to go out, I make the best choices I can for the other meals of the day. When I get to the party, I do have wine, cheese, dessert- but I'm always trying to eat wisely too, salad, crudite', shrimp and such. The things that are indulgences are taken in very small amounts. Nothing is off limits, bu... Tue, 21 Feb 2017 09:29:00 EST After I eat, I think about it before adding more. http://www.sparkpeople.com/secrets.asp?tip=50539_after_i_eat_i_think_about_it_before_adding_more After I finish a meal, I think about it before adding more to my plate.<br><br>I usually track it in my food journal before I eat. If I am still hungry, I stop & give it some careful thought before going ahead. Sometimes just finishing with a cup of coffee away from the table is all I need.<br><br> <img src="http://photosaws.sparkpeople.com/guid/6a8bb5fe-9ebf-4507-94fb-3e9e99d7a740.jpg"><br><br>Also I know not everyone does this but I do. I share some bites with my little dog. I deduct those ... Sun, 19 Feb 2017 16:05:00 EST Weekly meal planning http://www.sparkpeople.com/secrets.asp?tip=50535_weekly_meal_planning One of the things that has helped me the most on my weight loss journey so far is meal planning. Every Sunday I do an simple inventory of all the prepared food available in our fridge, freezer and cupboards, and I plan the week. During this process I also make a shopping list. <br><br>I set a goal or an intention at the top of each weekly menu sheet and enter the dates for the week. I keep the sheet on the fridge and list what I need to pull out of the freezer each day, what beans I need ... Sat, 18 Feb 2017 19:31:00 EST Work the plan! http://www.sparkpeople.com/secrets.asp?tip=50534_work_the_plan Exercise more calories than you consume! <em>4</em> <br>Increase personal goals in small achieveable increments. Success helps motivate sticking with the program! <em>386</em> <br>When you follow all of the wonderful Spark People tips, and advice of the Coaches, results begin to occur. Then motivation with positive results can help you stick to the plan and you can measure the difference!<br>Experiment with the formula that works best for you. All the advice recommends eating breakfas... Fri, 17 Feb 2017 13:36:00 EST Write down what you eat!!! http://www.sparkpeople.com/secrets.asp?tip=50532_write_down_what_you_eat The FIRST thing to learn to overcome emotional eating and binge eating: Write down what you eat.<br><br>No matter what you eat or how often; just write it down and get into the habit.<br><br>You can use a notebook or create a file in your computer or use your phone. Just make it a steady habit to write down<br>1. what time you ate<br>2. what you ate and how much<br>3. optionall: write down where and with whom. For example: in the coffeeshop, or 'at Mary's', 'at the table', 'with friend John',... Fri, 17 Feb 2017 07:40:00 EST Intermittent Fasting Every Other Day 500 calories http://www.sparkpeople.com/secrets.asp?tip=50530_intermittent_fasting_every_other_day_500_calories I have read a few books (The 4 Hour Diet, Eat Stop Eat) on Intermittent Fasting but I think the one with the most profound effect on me has been The Every Other Day Diet by Dr. Varady. It is straight forward but still worth reading as you get a lot of studies and the answers to all the Whys? Basically, eating 500 calories only every other day and the other days all that you want. However for me I can't really eat ALL that I want-I have to choose relatively smart choices with only a few of the... Thu, 16 Feb 2017 22:41:00 EST 3 A DAY http://www.sparkpeople.com/secrets.asp?tip=50517_3_a_day 1. LOG IT.<br>2. JOURNAL.<br>3. EXERCISE.<br><br>1. PRE-PACK BREAKFAST<br>2. PRE-PACK LUNCH<br>3. PRE-PACK SNACKS<br><br>A FAILURE TO PLAN, IS A PLAN TO FAIL. <br><br>1. GO BACK TO BASICS.<br>2. NO RECIPES IF LIFE GETS TO COMPLICATED...SIMPLIFY.<br>3. PICK SIMPLE GO-TO FOODS.<br><br>1. RE-EVALUATE HOW YOU ARRIVED HERE.<br>2. NOTE YOUR PITFALLS, DO YOU SPEND ALL DAY IN THE KITCHEN COOKING HEALTHY BUT WHILE COOKING, ALSO TASTING ALONG THE WAY? GET OUT OF THE KITCHEN!! STOP COOKING ... Sat, 11 Feb 2017 22:57:00 EST Several Mini Goals http://www.sparkpeople.com/secrets.asp?tip=50510_several_mini_goals I set my goals on my Fit Bit to be staggered that way I get small accomplishments that add up to my total goal through out the day. I reach a step goal, then I reach a miles goal, then I reach a calorie v's burn goal, and hydration, and sleep. I love completing it. <br> Fit Bit and Spark really keeps me on my toes and I'm excited to add more goals as I progress. I am making small lifestyle changes at the moment and feeling much better already. I don't want to over do anything and get... Fri, 10 Feb 2017 14:19:00 EST Dieting, Don't Do It http://www.sparkpeople.com/secrets.asp?tip=50508_dieting_dont_do_it Don't do it! Just eat healthy most of the time and watch portion size. If you feel you're on a diet, most likely you will start to feel deprived and that won't work out in the long run. <br><br>Prepare healthy foods in a way that pleases your tastebuds. I use Pinterest when I find interesting recipes and post to my healthy food board.<br><br>I try not to stick to my favorite Fruits and vegetables which takes a great effort to try things outside the box but I know each different fruit and ... Thu, 9 Feb 2017 18:36:00 EST My biggest success http://www.sparkpeople.com/secrets.asp?tip=50506_my_biggest_success My biggest success now and in the past is making small CONSISTENT changes. You'll probably hear the phrase "baby steps" on Sparkpeople quite often. It's so true though.<br><br>For example, work on drinking water every day. Build up to 8 if you have to. Bring a water bottle with you everywhere you go. Keep it up until you have consistently reached that goal.<br><br>Set small goals at first. Once you reach them, set larger ones. Set yourself up for success and not failure. Enjoy your milestones... Wed, 8 Feb 2017 14:42:00 EST Log you food and never give up!!!!! http://www.sparkpeople.com/secrets.asp?tip=50503_log_you_food_and_never_give_up I did it I finally feel like it's time to write my story. I have been on spark people since 2010. The first time I lost 17 pounds and maybe kept it off for a couple of months. Once I lost the weight I quit working out and eating right. I went straight into my old ways and gained may 30 or 40 more pounds. Well I stayed at about 140-150 for a very long time. I would come and go on spark people tracking food and weight but it never stuck. Then I got pregnant in 2014 and lost the baby. They told ... Wed, 8 Feb 2017 08:50:00 EST you bite it you write it http://www.sparkpeople.com/secrets.asp?tip=50502_you_bite_it_you_write_it I have issues with not eating enough. Food is not my enemy I have struggled with this issue since I started gaining weight. The more I gained the less I ate. Well a few years back I had lost 40 some pounds on here with no effort. doing gardening and taking kids to the pool which I swam more than they did constantly moving and oh If I bit it it went down on paper then transposed to my trackers. I stayed in ranges which was really hard for me but I forced my self to do it. Well... Tue, 7 Feb 2017 19:10:00 EST Importance of tracking food http://www.sparkpeople.com/secrets.asp?tip=50501_importance_of_tracking_food Keeping a food diary is the one tool that helps.<br>I don't tend to realize what and how much I eat<br>without it.<br><br>I used a food dairy with Weight Watchers and got<br>below my goal weight. My goal weight was 164 (the maximum weight of my ideal weight range).<br>With the food dairy I weighed in at 158.<br><br>I then went on to the maintenance plan and stopped tracking my foods and starting regaining weight.<br><br>I tried several plans since then. Finally, settled on Sparkpeople. Lov... Tue, 7 Feb 2017 18:16:00 EST Keto eliminated my cravings! http://www.sparkpeople.com/secrets.asp?tip=50500_keto_eliminated_my_cravings I eat around 100g of fat, 50g of protein, and try to keep my carbs under 20g (net after deducting fibre) daily. Even though my calorie count has stayed the same or is actually higher than when I restricted calories while eating low fat, I am finally losing the weight! I will never go back to low fat again! I cannot believe how the hunger has just left me. Before, it didn't seem to matter how often or how much I ate, I felt like I was starving! So thankful to have found this way of eating... Tue, 7 Feb 2017 14:31:00 EST Do what you know you can keep doing for the rest of your life. http://www.sparkpeople.com/secrets.asp?tip=50498_do_what_you_know_you_can_keep_doing_for_the_rest_of_your_life I always though the secret to losing weight was in avoiding some foods and focusing on others. I thought also that Nigerian foods would not ensure one would lose weight and must therefore, be avoided. I thought I would have to eat beans only or beans-based foods as well as salads....dry salads with only fruits and water. <br><br>I thought I would have to join a gym and work-out for a minimum of 2 hours at least 6 times a week to succeed in losing weight. I thought one must be miserable to los... Tue, 7 Feb 2017 04:38:00 EST Severe caloric restriction does not work long-term http://www.sparkpeople.com/secrets.asp?tip=50494_severe_caloric_restriction_does_not_work_longterm This is the kind of mistake I had to make myself to prove the statement true. The calorie-in-calorie-out equation only worked up to a certain point, after which I reached a plateau and for 6 weeks was unable to lose any weight regardless of how little I ate. At 800-900 Cal/day, I felt miserable, cold, and hungry; and the scale seemed to mock me. As soon as I increased my calorie intake, especially healthy fats, and added exercise, I was back on track, and had plenty of energy to exercise. Ra... Mon, 6 Feb 2017 06:14:00 EST Drink Apple Cider Vinegar with COLD Water! http://www.sparkpeople.com/secrets.asp?tip=50490_drink_apple_cider_vinegar_with_cold_water Drink 1 Tablespoon of apple cider vinegar everyday in half a liter of water, around thirty-three fluid ounces. It curbs cravings. Drink the vinegar with cold water and the cold water kicks your metabolism into gear! <br>Drink 1 Tablespoon of apple cider vinegar everyday in half a liter of water, around thirty-three fluid ounces. It curbs cravings. Drink the vinegar with cold water and the cold water kicks your metabolism into gear!<br>Drink 1 Tablespoon of apple cider vinegar everyday in half... Sun, 5 Feb 2017 11:58:00 EST Scale Vs. Non-Scale Victories! http://www.sparkpeople.com/secrets.asp?tip=50486_scale_vs_nonscale_victories Listen, the biggest defeat in weight loss is not seeing that scale move. But, even though that scale hasn't moved you've got to look at the bigger picture! My first NSV(non-scale victory) was my love handles, BAM. I remember looking in the mirror and seeing giant love handles, even in my oversized jeans. One day, I walked and I truly had to stop and look at the mirror. Where did my love handles go? They just disappeared! It wasn't a right away thing, it took about 4 weeks, but I noticed the d... Sat, 4 Feb 2017 15:11:00 EST Portion control is key http://www.sparkpeople.com/secrets.asp?tip=50481_portion_control_is_key Most of my weight loss has been from exercising, but mostly my portion control.<br>Not only am I eating smaller meals, but I am eating about every three hours. <br>Breakfast within the hour that I wake up, helps jump start my metabolism. This is when I have my fruit for the day too. Since I have to be careful of the sugar content in most fruit throughout the day.<br>Three hours later a snack. I try to stay within my sugar range, sodium range, and trans fat range. I try not to go above 9g of t... Fri, 3 Feb 2017 09:03:00 EST Sparkers lose more weight http://www.sparkpeople.com/secrets.asp?tip=50474_sparkers_lose_more_weight People who post often on sparkpeople.com really lose more weight than people who post rarely. I read this on the sparkpeople site and they had done statistical analysis. I know it helps me tremendously. I get a boost daily from my sparkfriends. Without this camaraderie I could not stick to this. So if you are having problems, please post more often. Poke around. There is always something relative to your situation!<br><br>When I started I spent maybe "too much" time here. As I got used to the... Wed, 1 Feb 2017 06:42:00 EST Start out slowly. http://www.sparkpeople.com/secrets.asp?tip=50473_start_out_slowly On my many weight loss journeys, the majority of which have not been as successful as I'd hoped, I have learned the importance of starting out slowly. While I must admit that I am currently starting out again, I have learned that I do not do my best work when starting out at full force. On one journey I started out trying to jog for at least 30 minutes a day. Needless to say, I didnt stick with that journey very long. Several days in I was too sore to continue. On another journey I started ou... Wed, 1 Feb 2017 02:05:00 EST Celebrate mini goals at every "-9" lb and add marbles to a cup to measure success http://www.sparkpeople.com/secrets.asp?tip=50463_celebrate_mini_goals_at_every_9_lb_and_add_marbles_to_a_cup_to_measure_success (I suppose this could also go in the motivation category.)<br><br>My secret of success comes courtesy of my friend (TopGoddess) and I think it's an awesome idea that she came up with. I like it a lot and I use it to this day.<br><br>So, when you have a lot of weight to lose, it may be discouraging to think of all the weight loss that you have to do. So, to make it more motivational for you to keep going... set yourself up for success by reaching for smaller goals. Go for the next "-9" number ... Sun, 29 Jan 2017 16:10:00 EST Help With Calorie Counting http://www.sparkpeople.com/secrets.asp?tip=50446_help_with_calorie_counting I notice a lot of people have been posting about eating too many calories and even 'borrowing' from the next day's calories in order to justify eating more than they should. It gets discouraging when you look at your calories for the next day, and you would have to starve the entire day to just reset your calorie counter. I have an easy and simple fix for this....<br><br>If you want to eat something, enter it into your calorie counter BEFORE you eat it, and see if you have enough calories le... Tue, 24 Jan 2017 20:16:00 EST Healthy Soup Helps to Curb Hunger http://www.sparkpeople.com/secrets.asp?tip=50444_healthy_soup_helps_to_curb_hunger Often my frustration and a barrier to losing weight and eating healthy is stress. When I work long hours , am too tired, and or stressed I make poor food choices. I give myself the excuse that I just don't have enough time in the day to prepare healthy snacks. I come home and go straight for the pantry and reach for chips, pretzels, or crackers. Then I will go on to prepare healthy meals after gorging myself on these foods. <br><br>Another frustration to losing weight is that I often will fo... Tue, 24 Jan 2017 14:29:00 EST To loose the weight. http://www.sparkpeople.com/secrets.asp?tip=50442_to_loose_the_weight I do my menu every morning, I see how many calories I will be eating and then make sure I burn more calories than I take in.<br> I use the sparkpeoples nutrition tracker to be sure I have a well balanced day of food. I then use my fitbit dashboard to be sure my fitness is on track. I set up daily goals for my fitbit and try very hard to stick to the goals I set. <br> Some times I find myself working out before I go to bed just to meet this goal. <br> I happen to work 3pm to 11p... Tue, 24 Jan 2017 13:51:00 EST Give it a week. http://www.sparkpeople.com/secrets.asp?tip=50440_give_it_a_week Tracking your food intake and staying within your calorie range is the most effective thing you can do to lose weight now. <br><br>Commit to doing it every day for a week and YOU WILL see the results on the scale.<br><br>There's nothing more motivating than seeing the results of your commitment! Turn one week into two, and it starts to become second nature. Add exercise to the mix and the pounds start to melt away. And you'll want to fuel your active body with healthy foods.<br><br>There's no... Tue, 24 Jan 2017 12:57:00 EST What is the ketogenic diet? http://www.sparkpeople.com/secrets.asp?tip=50434_start_smart_with_spark This is what I am doing to control my Diabetes!<br><br>Here is an article on it.<br><br>What is the Ketogenic Diet?<br>by TheKetogenicDiet.Org <br><br>The concept of ketogenic dieting is not new – it has existed in many forms and in many variations. It has many similarities to the Atkin’s Diet, and is cousins with other popular diets like South Beach and Paleo. Below, we’ve outlined exactly what the ketogenic diet is, how and why it works, and how you can get started with a ketogenic diet tod... Mon, 23 Jan 2017 13:32:00 EST Stick to the program http://www.sparkpeople.com/secrets.asp?tip=50430_stick_to_the_program I have been out on this site since 2009. I would lose a few pounds, figure I have it, and then stop working the program. I am having much more success this time around and I am tracking my food every day, all day. I have a personal trainer once a week. If I keep all these things going, I will see my goal by the end of the year. Medicines work because you continue to take them. Same for exercising and tracking food. So I will over come my need to tell myself "I got this" and quit tracki... Mon, 23 Jan 2017 09:17:00 EST There is no secret. . . . http://www.sparkpeople.com/secrets.asp?tip=50429_there_is_no_secret_ Exercise and eat food that is good for you. Focus on your health. <br><br>I worked hard, thinking about the food I eat, and exercising. sadly, I have been off track on exercising for some time, and that is when I started feeling the weight creeping back. I love to exercise, but have been sacrificing exercise for sleep. I feel like awareness may be the actual secret. If you are aware when you start feeling heavier, aware that you aren't eating as well as you used to, aware that somethin... Sun, 22 Jan 2017 18:00:00 EST 20 Pounds in 2 Weeks http://www.sparkpeople.com/secrets.asp?tip=50425_20_pounds_in_2_weeks In my first two weeks I've stuck to my prior success in losing weight. What I've done that has been successful:<br><br>(1) Eat about 1500 cal/day<br>Going below 1200 calories can slow down my metabolism and too many calories (depending on your BMR) can cause me to plateau or gain weight. My secret was to focus my caloric intake to about 1500 calories per day. If too low a quick snack and bump it up, but nothing that would put me over 1800 calories.<br><br>(2) Cheat up to 2000 cal 1/wk<br>If I... Sat, 21 Jan 2017 20:13:00 EST Have a Diet Buddy http://www.sparkpeople.com/secrets.asp?tip=50412_have_a_diet_buddy <img src="http://photosaws.sparkpeople.com/guid/8eb6bde8-f2cf-40f5-9c6e-32c5dbb95534.jpg"><br><br>It is important when dieting that you have someone, on a diet or not, who knows what you eat and how much you exercise. It isn't enough just to track it with this app because you can easily just leave something off or ignore the calories allotted. If you have someone who knows everything that the app knows than you are accountable to someone other than just yourself. You may be able to justify e... Wed, 18 Jan 2017 22:06:00 EST The Monthy Weigh-In http://www.sparkpeople.com/secrets.asp?tip=50408_the_monthy_weighin <img src="http://photosaws.sparkpeople.com/guid/6bfd36e0-1775-47c1-a9d4-4b8b76b8e005.jpg"><br><br>That scale just sitting in the bathroom and calling your name can be a very tempting thing. It makes you want to do a daily weigh-in to track your weight loss. The thing is, weights tend to fluctuate day to day where as if you wait until the say the 1st of every month to do your weigh-in you will get a much more realistic idea of how you are doing and you won't be discouraged by the scale saying... Wed, 18 Jan 2017 04:44:00 EST Carb Restriction Diet - it works http://www.sparkpeople.com/secrets.asp?tip=50404_carb_restriction_diet_it_works About 10 years ago, at an unhappy time in my life, I got heavy.<br><br>A friend shared a diet her doctor had given her that had worked for her, which was a seriously carb restricted diet. Because she had lost 100 pounds with it, I chose to give it a try.<br><br>I reached my goal weight days earlier than planned but I got used to eating just lean meats and low carb veggies all the time. It was just how I had become accustomed to eating. What happened was that I kept losing weight.<br><br>I'... Tue, 17 Jan 2017 16:01:00 EST Eat All Day http://www.sparkpeople.com/secrets.asp?tip=50401_eat_all_day I have found that skipping meals leads to no success, even weight gain. I eat 3 meals and 3 snacks each day and try to keep calorie intake around 1200 while losing.<br><br>My typical breakfast is a multi-grain eggo with 1 Tbsp. cream cheese and 1/2 cup watermelon, diced. Mid-morning, I choose from celery sticks with nut butter or cream cheese; a sandwich for lunch with 1 oz. chips, a salad or another side and a piece of fruit; Crackers and a hunk of cheese are a great afternoon snack and at... Tue, 17 Jan 2017 10:36:00 EST Make No Excuses http://www.sparkpeople.com/secrets.asp?tip=50392_make_no_excuses I was successful in active weight loss too long ago, but am trying to grab that success formula back and the number ONE thing I know made a difference was a "Make No Excuses/No Whining" attitude.<br><br>What does that mean? It means 'no enabling' of yourself and of or from others. Don't post "I slipped and did this, but that's okay because I'll get on track tomorrow."<br><br>Why is this important? Because it is. I'm not saying we won't all have slips, but saying them, typing them, acknowledgi... Mon, 16 Jan 2017 10:22:00 EST My Goal Met http://www.sparkpeople.com/secrets.asp?tip=50391_my_goal_met I wanted to let everyone know that I have met my goal of 140 lbs. lost and my weight is less then I originally goaled it to be. I just wanted to let everyone know if I could do it anyone can do it. I did a lot of exercise and calorie counting to get where I am not. My journey started all because of one Dr. telling me I was too fat and too old to loose the weight on my own and that I needed to have the gastric sleeve to help me loose what I wanted and needed to loose at the time, so me bein... Mon, 16 Jan 2017 09:36:00 EST Watching my sodium http://www.sparkpeople.com/secrets.asp?tip=50384_watching_my_sodium It's amazing at how when I watch my sodium in take how the weight comes off. So many foods that we eat example soup and how much sodium is in 1 serving. I read labels before I eat anything. It's always better to buy the lowest sodium broth etc and make your own food. <br>Another thing I stopped doing was to stop getting the grilled chicken salads at restaurants and fast food. Now it's the side salad, the cheese will give you the protein. Most of the salads have 800 or more grams of sodium ju... Sun, 15 Jan 2017 23:02:00 EST Skinny Tip #1 of 10 http://www.sparkpeople.com/secrets.asp?tip=50382_skinny_tip_1_of_10 Cut out all manufactured sugars!<br><br>The only form of sugar I let near my body now is either from fruit or natural honey.<br><br>The manufacture of refined sugars happened decades ago when refined foods was first introduced as a delicacy.<br><br>Our bodies were never designed to handle such large quantities of refined products and especially those that easily show an impact on the system causing issues with our organs causing everything from insulin resistance to diabetes. <br><br>In fact,... Sun, 15 Jan 2017 22:44:00 EST It's a Lifestyle Change, Not a Diet! http://www.sparkpeople.com/secrets.asp?tip=50381_its_a_lifestyle_change_not_a_diet A diet is only a temporary solution to the problem. It involves crazy yo-yoing, deprivation, and more often than not you will gain back the weight you rapidly lost -- and then some!<br><br>My sister in law is constantly trying to diet. But after she gets hungry from completely depriving herself of everything but a few vegetables and some tuna and chicken, she gorges on potato chips or takeaway, then figures there's no point in trying anymore because she feels like she's already failed.<br><br... Sun, 15 Jan 2017 19:52:00 EST Weight Loss Success http://www.sparkpeople.com/secrets.asp?tip=50378_weight_loss_success <br>"Whether your think you can or think you can't, you're right." Henry Ford<br><br>Point being I need to decide which one I choose to believe and actually live out. These choices are the decisions that will not only shape my physique, body and waist but my overall health. The biggest determinant in weight loss is believing in myself - believing my goal is realistic and achievable. If I think I can and I have, I will but if I assume I will fail then of course the merry-go-round continues to ... Sun, 15 Jan 2017 17:51:00 EST Use Healthy Ingredients http://www.sparkpeople.com/secrets.asp?tip=50364_ingredients <img src="http://photosaws.sparkpeople.com/guid/18c939e5-a428-4f3a-9f9d-048641a2a35b.jpg"><br><br>Eat what you like! If you like chicken then find a lot of healthy chicken recipes. If pasta is your thing, try whole grain or vegetable pastas as a great diet substitute. If you are a choc-o-holic than use the SparkRecipes to find that great single serving brownie in a cup that sounds pretty yummy or the black bean brownies if you prefer. They even have a recipe for a chocolate soufflé! You can ... Sun, 15 Jan 2017 02:26:00 EST Secrets of Your Success Will Be Secrets to Mine! http://www.sparkpeople.com/secrets.asp?tip=50357_secrets_of_others_success_will_be_the_secrets_to_mine I believe a lot of us have an idea of the changes we should make in order to successfully reach our goals. The hard part is doing all of those little things on a day to day basis. At least I know that has always been the problem for me! I have yo-yo dieted my whole life and I have exercised off and on my whole life. More off than on. So this time around I plan to do what has worked for other!<br> <br>Consistently eat breakfast<br><br>Work towards having a consistent food intake from day ... Sat, 14 Jan 2017 12:31:00 EST Don't get discouraged http://www.sparkpeople.com/secrets.asp?tip=50336_dont_get_discouraged I started Spark in October. Just because I am addicted to stepping on the scale, I finally realized I don't have to. I lost 10 pounds on Spark then was at a standstill for over 2 weeks. I was trying to figure out what I was doing different. I'm still exercising and eating healthy. I went to the doctor for an exam my blood pressure dropped, my cholesterol dropped 12 pts, my triglycerides dropped 37 pts, I am healthier, better moods, more energy and feeling great. I was getting disappointed ... Fri, 13 Jan 2017 14:32:00 EST Truth and Kindness http://www.sparkpeople.com/secrets.asp?tip=50331_truth_and_kindness There is no progress for me if I am not totally honest with myself. Not just in a journal by also in conversation with myself and trusted others. It keeps me from dropping into automatic eating and helps me stay positive because every bit of progress is real. Today when I was tempted to add butter and honey to my breakfast I said the words out loud-I am choosing to add 200 calories to my meal right now. Then I was able to back off the mistake without feeling deprived. I am used to eati... Fri, 13 Jan 2017 10:56:00 EST You're Eating Too Much http://www.sparkpeople.com/secrets.asp?tip=50328_youre_eating_too_much Drop your calories. I've been beating my head against a wall for years, following the advice that eating too little will prevent you from losing weight.<br>This is bull$hit.<br>Went to a weight loss clinic, got a scrip for metformin to help control blood sugar/regulate screwy hormones.<br>More importantly: dropped my caloric intake from 1100-1200 a day to under a thousand (800-900 on average), and dropped 14 lbs in a month.<br>Will continue until I hit goal, which at this rate, will only be a... Fri, 13 Jan 2017 09:59:00 EST Winning At Losing Weight http://www.sparkpeople.com/secrets.asp?tip=50315_winning_at_losing_weight When Losing Means Winning for each of us.<br>More than 186 million American adults – or eight out of ten men and women aged 18 and older – are “weight conscious”. And for good reason. It is estimated that two-thirds of American adults are overweight or obese.<br><br>I've answered yes to any of these questions, and I know I'm not alone. And I’ve had some success at short-term weight control. Unfortunately, it's the long haul I'm more concerned with. I know by us being on Sparkpeople, many of u... Thu, 12 Jan 2017 19:01:00 EST Water, water and more water http://www.sparkpeople.com/secrets.asp?tip=50306_water_water_and_more_water I never would have thought that I would say that, as the taste of water to me is blech! But water is the secret to feeling good and losing weight! Helps you stay full and it helps you stay focused. I never liked water to me it was just gross and if it didn't fizz forget it! But it has turned out to be one of the most important tools in my arsenal against fat! You can do it trust me, it might seem like the worst thing you have to make yourself do, but if I can do it anyone can! <br><br>I usual... Thu, 12 Jan 2017 10:11:00 EST Brush Your Teeth http://www.sparkpeople.com/secrets.asp?tip=50295_brush_your_teeth I'm sure like most people I had a problem with late evening snacking, even if I was full from dinner. I would start snacking and before I knew it I would blow my calorie count for the day after working so hard. I found that if I allowed myself a dessert about an hour after dinner, and by "dessert" I mean like a frozen banana, a sugar free jello or pudding or something healthy (preferably under 100 calories), it would satisfy my snacking cravings and then I would march my butt right into the ... Wed, 11 Jan 2017 15:07:00 EST Track the Foods (and Drinks) you Consume Every Single Day (Even those Small Snacks at the Office!) http://www.sparkpeople.com/secrets.asp?tip=50289_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, 11 Jan 2017 08:57:00 EST I have learned the art of substitution http://www.sparkpeople.com/secrets.asp?tip=50286_i_have_learned_the_art_of_substitution I have found ways to change up my food and save some calories to use else where. It's all about substituting and being adventurous. <br><br>Use Spaghetti Squash instead of regular spaghetti. Fresh or frozen veggies makes a major difference in sodium, like fresh and frozen fruits cuts back on carbs and even sodium. I have also stopped using any packaged or frozen meals, wow are they loaded with sodium and surprisingly low protein. Frozen bananas make excellent ice cream. I use chicken instead... Wed, 11 Jan 2017 00:13:00 EST Water, Fruit and Measure http://www.sparkpeople.com/secrets.asp?tip=50262_water_fruit_and_measure Drinking water regularly has really helped me feeling full and has done wonders preventing me from overeating. I am one of those people who always eats until I feel full. Moderation is a matter of balance, but my balance is usually large portion sizes as I have always been a big eater. I am making losing weight my priority in 2017 and I have found that drinking more water does help me feel fuller and therefore more satisfied. I also find that I have begun to feel better because, mentally I am... Mon, 9 Jan 2017 22:04:00 EST True Test Willpower http://www.sparkpeople.com/secrets.asp?tip=50255_true_test_willpower I got on Spark 6 years ago and dropped 45+ pounds. I found I was happier and felt so healthy. I had energy again! But it wasn't easy. The first few weeks were hard. But I dug deep and reminded myself that this was for me and no one else could do it for me. I stuck it out and it worked. After a year I slowly backed away and all the weight plus came back. I am now going to try again. I know some of what needs to be done. There are some new things on this site and I will have to learn them. Ther... Mon, 9 Jan 2017 20:30:00 EST APPLE VINEGAR & WATER http://www.sparkpeople.com/secrets.asp?tip=50249_apple_vinegar_water We are all here to loss weight and / or cut our belly fat. All the food programs on TV , may work. But, cost a lot of money. Some $300 a month and you lose 10 pounds? That would cost $1500 if you need or want to lose 50 pounds. Than, you get off it and garin all or some back. Worth it? <br> The main problem I see is. We got way from our teaching from our partners and grand partners. HOMEMADE cooking, for one. We have lived years without all the added ingredients. WHY add them now... Mon, 9 Jan 2017 11:41:00 EST tracking, tracking, tracking! http://www.sparkpeople.com/secrets.asp?tip=50244_tracking_tracking_tracking For me, the biggest step i've taken on this weight loss journey is tracking. Food tracking. Activity level tracking. Sleep tracking. Weights and Measurements.<br><br>I tend to be that person that does very well with things when i can see the patterns of success and failure. By tracking what i'm eating, drinking and losing or gaining...i can see when i've done something that my body agrees with or disagrees with. I can adjust accordingly. <br><br>I've had a lot of people ask me what "program" ... Mon, 9 Jan 2017 09:24:00 EST Water, water everywhere! http://www.sparkpeople.com/secrets.asp?tip=50243_water_water_everywhere I bought myself one of those fancy hydroflask water bottles. It was a big splurge at almost $30! But I fill it up and carry it with me EVERYWHERE. I am always sipping on crushed ice and water and it does help suppress the appetite. I think the fact that I bought myself something of a treat, something that I would not normally spend so much money on, helped. It was a reward for beginning my weight loss journey. It constantly reminds me of the work I have done and keeps me focused and com... Mon, 9 Jan 2017 08:40:00 EST Drink 8 Glasses of Water a Day to Feel Full and Eat Less http://www.sparkpeople.com/secrets.asp?tip=50240_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, 9 Jan 2017 00:28:00 EST Drink a good protein shake every day in place of a meal http://www.sparkpeople.com/secrets.asp?tip=50234_drink_a_good_protein_shake_every_day_in_place_of_a_meal One of my secrets is to replace one meal, usually breakfast or lunch, with a really good, high quality protein shake every day. My favorite one is called simply "Shake" made by It Works. I have had great success with their other products, and this one is new, and I'm super excited to be using it. I'm definitely going to keep posting my results here. I used to use their Profit, but the new Shake is geared more toward weight loss. I personally like the vanilla flavor, because I make my smo... Sun, 8 Jan 2017 20:41:00 EST The biggest secret is to lose ten pounds at a time. http://www.sparkpeople.com/secrets.asp?tip=50229_the_biggest_secret_it_to_lose_ten_pounds_at_a_time FYI--these secrets are not easy to write - SP wants 300 words at a minimum and one needs a lot of patience to sit on one's butt to get it all down.<br><br>And, in any case, it serves no purpose to write it all down here. Just how much of it would a member take in, in one reading, after all? <br><br>Plus, it would take an evolving, ongoing entire textbook or two to write down everything one knows and needs to do, to get the weight off and to keep doing, to keep the weight off. <br><br>All th... Sun, 8 Jan 2017 13:50:00 EST Find and Build Your Own Successful Tips http://www.sparkpeople.com/secrets.asp?tip=50211_find_and_build_your_own_successful_tips We've all had minor and major successes in this competition with ourselves to not just lose weight. For me being on Spark I find that I had to make this about a lifestyle change. Making this more about myself than anything else. I mean, I have my family in mind but they are behind me in this fight, competition for my life.<br><br>For me Im 80% to track everything. I've found that weighing myself makes it real for me, seeing with my eyes helps me know my plan needs to be tweaked. Some opt for ... Sat, 7 Jan 2017 12:48:00 EST Only Lost 2 lbs http://www.sparkpeople.com/secrets.asp?tip=50204_only_lost_2_lbs Losing two pounds is not easy and it takes discipline and a lot of effort to lose any weight. For me it is not about the weight it is more about my health. I know I have to change my eating habits so I can bring down my cholesterol and blood pressure. Every doctor I have gone to this past year has told me to lose weight even my ear nose and throat doctor. So here I am making the necessary changes in my life. <br><br>Since logging into spark people I been logging my food and eat smaller m... Sat, 7 Jan 2017 09:47:00 EST SHER's Secret to MY Loosing Weight (Don't Eat or Drink After 8 PM) http://www.sparkpeople.com/secrets.asp?tip=50193_shers_secret_to_my_loosing_weight I have learned To eat a Healthy Breakfast, Healthy Lunch and of course a Healthy Dinner. But my Secret is: No eating or drinking after 8 pm. When I use to drink and eat at night, I would not loose weight. Food takes a while to digest, too much water will hold you back from loosing weight. I use to drink and have popcorn watching tv, it make me gain or stay the same. I changed the popcorn to toast & diet jelly with a tea and still I would not loose. So, I tried the No Eating After 8 pm and I l... Fri, 6 Jan 2017 15:13:00 EST Everything in Moderation http://www.sparkpeople.com/secrets.asp?tip=50192_everything_in_moderation Everything in Moderation, Just take one day at a time, and eat six small meals a day, no bigger than your fist, and you are sure to see a difference ! I have used and tried this and have lost weight once again. It is important to add exercise to your routine, even if it is non-invasive or non-aerobic. You can always stretch, use yoga, hot yoga, this is what I have been doing. I am very glad I have been doing this, it really works for me, and I will continue to use this method until I lose the... Fri, 6 Jan 2017 14:10:00 EST Damn I wish I knew http://www.sparkpeople.com/secrets.asp?tip=50190_damn_i_wish_i_knew I don't know or maybe I don't think there is a secret. This is so new but so old because I have been at this for a long ass time, trying to get to the "I got this" and "figured out what works for me" but I treally just believe it is - I think it is "Just try" a little at a time at this point. It's slowly realizing or its slam you realizing that where you are now and focusing on where do you want to be. <br>Loving yourself at your self perceived worst and still telling yourself you are beau... Fri, 6 Jan 2017 12:56:00 EST Log it and learn! http://www.sparkpeople.com/secrets.asp?tip=50183_log_it_and_learn Log everything you eat. Even the odd grape you pick up from the fruit bowl. You are only cheating yourself. <br><br>It is easy just to grab a little something from the fridge or as you pass the fruit bowl. <br><br>Yesterday, I opened the fridge and popped a segment of a Terry chocolate orange into my mouth, and thought nothing about it. It wasn't till I opened the fridge again and was about to take another segment I stopped myself and realised what I had done earlier. I went straight to... Fri, 6 Jan 2017 05:56:00 EST Trying To Lose Weight This Winter? These 5 Tips Can Help http://www.sparkpeople.com/secrets.asp?tip=50176_trying_to_lose_weight_this_winter_these_5_tips_can_help Come New Years Day, most people kick into high gear, choose a new diet plan, pay for a gym membership, and do their best to transform their body. And most people, despite their best intentions, will struggle through the winter to lose the weight and keep it off.<br><br>What they don’t know is that winter weight loss requires a very different set of foods and behaviors than dieting in warmer months.<br><br>The best kept secret about proper winter weight loss?<br><br>You can cleanse your organs... Thu, 5 Jan 2017 23:00:00 EST Cutting the carbs http://www.sparkpeople.com/secrets.asp?tip=50175_cutting_the_carbs I have found that I rapidly lost and moved away from a plateau when I cut out all of the processed carbs from my diet, including bread! <br><br>There's various other things you can eat and not need carbs for fuel and if you crave carbs then it's fairly easy to break the addiction you have by cutting out all the processed stuff. I started by cutting out all my sweets (not that I still don't have something every once in awhile, no one is perfect after all). Once I was able to look at sweets ... Thu, 5 Jan 2017 22:35:00 EST Track Exercise and Housework Activities Every Day to Help Keep Your Exercise Program Challenging http://www.sparkpeople.com/secrets.asp?tip=50162_track_exercise_and_housework_activities_every_day_to_help_keep_your_exercise_program_challenging I find that tracking my exercise program is just as important as tracking my food intake. As with recording my food intake, I have the greatest success when I make it a point to track all of my exercise activities every day. Tracking lets me know what types of activities I am doing and how long I am spending on each one. This helps me know when I need to make changes to exercises, repetitions, weight or tempo. As my fitness levels increase, I try and change up my exercise activities to en... Thu, 5 Jan 2017 09:09:00 EST Track the Foods (and Drinks) you Consume Every Single Day (Even those Small Snacks at the Office!) http://www.sparkpeople.com/secrets.asp?tip=50136_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, 4 Jan 2017 09:12:00 EST Braggs Apple Cider Vinager http://www.sparkpeople.com/secrets.asp?tip=50125_braggs_apple_cider_vinager Drink two tablespoons with every meal mixed in water or Gatorade! Its amazing! FACTS<br>Weight Loss: Apple cider vinegar is an excellent therapy for losing excess weight. It works by making the body burn all the unwanted calories and getting the body’s metabolism working at its best.<br><br>High Cholesterol Levels: The pectin content and amino acids found in alcoholic apple cider are effective in neutralizing the bad cholesterol levels in the human body, thereby protecting the cardiovascular... Tue, 3 Jan 2017 17:20:00 EST Stop Eating Foods You Don't Love http://www.sparkpeople.com/secrets.asp?tip=50100_stop_eating_foods_you_dont_love <br>STOP eating foods you don't love. <br><br>Just because a food is labeled "healthy" or "good for you" is not a reason to eat it! For instance, I hate salmon, kale and oatmeal and since I have made a vow to no longer eat foods I don't love, I have removed these from my diet. I tried to like these foods, cooking them in various ways, but I just can't seem to like them. <br><br>I hate to admit this but I have even spit out foods that I don't like, discreetly of course. I refuse to consume c... Mon, 2 Jan 2017 10:05:00 EST Drink 8 Glasses of Water a Day to Feel Full and Eat Less http://www.sparkpeople.com/secrets.asp?tip=50096_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, 2 Jan 2017 00:14:00 EST Focus on today http://www.sparkpeople.com/secrets.asp?tip=50078_focus_on_today My secret is "Focus on today" has been my motto in trying to eat healthy and lose weight. If I worry about what I did wrong in my eating plan yesterday or worry about how I will cope tomorrow I tend to lose my focus because I feel overwhelmed. So by focusing on ONLY today and making it my best day I will find success. I need to lose 50 pounds.<br>Another one of my secrets is trying to break a BAD HABIT. Snacking after dinner until bedtime has been really bad for me! I have come up with a plan... Sun, 1 Jan 2017 12:30:00 EST Sexually activity for your health http://www.sparkpeople.com/secrets.asp?tip=50072_sexually_activity_for_your_health Have plenty of good sex, preferably with somebody you love, or at least are in love with. Be safe, do not be a fool and gain an STD while losing weight. This will not only help you lose weight, but will keep you feeling loving and loved, motivated and wanted, it will help you stay or get fit, it will release hormones in your bloodstream that will do you good (even bad sex can help produce those; and is there really such a thing as bad sex? as long as it is consensual, go with it, I say, you h... Sun, 1 Jan 2017 07:36:00 EST Every. Single. Day. http://www.sparkpeople.com/secrets.asp?tip=50060_every_single_day The pictures always show a pale, lackluster, depressed and chubby person person "before" and a vibrant, fit, tanned and visibly happy person "after". <br>I wish it were really that glamorous or exciting, but my secret has been to reaffirm to myself every single day why I am on this journey, and to remind myself to make those small choices that add up-every day.<br>It took me 10 years to gain 50 pounds and they crept up sneakily like the proverbial camel's nose in the tent, but they were the r... Sat, 31 Dec 2016 12:40:00 EST 9 Things I know for sure about dieting http://www.sparkpeople.com/secrets.asp?tip=50057_9_things_i_know_for_sure_about_dieting A while back, I received a beautiful Christmas gift from my darling daughter-in-law. It was a little red leather journal embossed with the title "Grammy's Wisdom". She thought the grandkids would someday enjoy reading my entries about life. <br><br>I used this journal to post some of my favorite quotes, reflections, and moments of gray-matter brilliance.<br><br>Looking through the journal recently, in preparation for my commitment, once again, to losing weight in the New Year, I came across ... Sat, 31 Dec 2016 10:42:00 EST Only Diet Soda/Pop http://www.sparkpeople.com/secrets.asp?tip=50047_only_diet_sodapop Doing this alone, cutting out sugary sodas, does really help. Now, since I'm a soda addict, I'm trying to reduce the amount I allow myself each day. It does take a little time to get used to the "taste" but I promise you, that after awhile, it's hard to tell the difference. I prefer diet dr pepper and diet mt dew. Root beer is my favorite drink, but I've started buying the diet root beer and so far so good. We all know how bad it is to drink all our precious daily calories away, so get ... Fri, 30 Dec 2016 22:13:00 EST When you get cravings.... http://www.sparkpeople.com/secrets.asp?tip=50038_when_you_get_cravings If you are having cravings, drink a hot cup of green tea with lemon and no artificial sweeteners. Hot water with lemon is also good, but there are so many health benefits from drinking green tea. There are many "flavors" of green tea available, so try them all until you find your favorite. Heat the water to boiling them steep the tea for at least 2 minutes. If you have the time and opportunity, a quick walk is also effective for eliminating cravings. It can be around the block, around your bu... Fri, 30 Dec 2016 07:46:00 EST Track Exercise and Housework Activities Every Day to Help Keep Your Exercise Program Challenging http://www.sparkpeople.com/secrets.asp?tip=50024_track_exercise_and_housework_activities_every_day_to_help_keep_your_exercise_program_challenging I find that tracking my exercise program is just as important as tracking my food intake. As with recording my food intake, I have the greatest success when I make it a point to track all of my exercise activities every day. Tracking lets me know what types of activities I am doing and how long I am spending on each one. This helps me know when I need to make changes to exercises, repetitions, weight or tempo. As my fitness levels increase, I try and change up my exercise activities to en... Thu, 29 Dec 2016 09:03:00 EST Track the Foods (and Drinks) you Consume Every Single Day (Even those Small Snacks at the Office!) http://www.sparkpeople.com/secrets.asp?tip=50001_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, 28 Dec 2016 00:55:00 EST Spark Recipes The Best Way To Lose Weight! http://www.sparkpeople.com/secrets.asp?tip=49988_spark_recipes_the_best_way_to_lose_weight I have lost 20lbs by making spark recipes, I make there breakfast, lunch and dinner recipes and there snack, Plus I drink 0 calorie fruit drinks everyday, I stay away from soda and coffee unless I go out to eat I get sometimes a diet soda or tea with Splenda, Spark Recipes is the only diet that help me lose weight! I have Lymphedema, Fibromyalgia, Polyneuropathy and neuropathy, and I needed to lose the weight for health reasons! Since I loss the 20lbs of weight I fill slot better then carryin... Tue, 27 Dec 2016 11:05:00 EST See how MUCH you can eat, not how little http://www.sparkpeople.com/secrets.asp?tip=49984_see_how_much_you_can_eat_not_how_little I wish I had learned this before. <br><br>When you try to determine what you will do to lose weight, START by diminishing your food intake by as little as you can. <br><br>I know that I always thought I would need to drastically lower the amount of calories I ate in order to lose weight, and change my style of eating and living completely. <br><br>Really, first write down how much you eat for a week or so, so you know what is 'normal' for you now. Then develop a food plan that has only a sma... Tue, 27 Dec 2016 07:34:00 EST Drink 8 Glasses of Water a Day to Feel Full and Eat Less http://www.sparkpeople.com/secrets.asp?tip=49971_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, 26 Dec 2016 09:43:00 EST calorie swapping secrets http://www.sparkpeople.com/secrets.asp?tip=49970_calorie_swapping_secrets For the last few years I have been looking for recipes that make smart switches to save on calories and boost nutrition. One of my favorite swaps is using apple sauce instead of oil/shortening/butter for most baking recipes. My second favorite is using Greek yogurt in place of sour cream in tacos. I use sparkpeople recipes, eatingwell.com, pintrest, and myfitnesspal to find them. Even the more popular sites will have health variations if you search under healthy recipes. <br><br>- http://www.... Mon, 26 Dec 2016 09:23:00 EST My Accident that changed my life http://www.sparkpeople.com/secrets.asp?tip=49962_my_accident_that_changed_my_life My secret to success is count and log all calories and stay positive. A positive mind set is the true secret to success. <br><br>August 7, 2014 I was hit by a car going at least 40mph. I am very lucky to be alive. When the car struck me I was opening the back door to my car to get my 2 year old grandson out of the car. I thank god every day that he did not get hurt. Unfortunately my right arm was almost ripped off, my head broke the windshield of the car and the lady driving the car did... Sun, 25 Dec 2016 13:00:00 EST Track, Track and Track some more http://www.sparkpeople.com/secrets.asp?tip=49924_track_track_and_track_some_more Whenever I'm asked what works for me on my weight loss (and now maintenance) journey, the first thing that comes to mind is tracking. When I've put on a few pounds and want to shift them, the first thing I do is start writing down everything that I eat/drink as well as all of my exercise/activity. It doesn't matter if I stick to my calorie allowance, the action of tracking enables me to see where I can make simple, small changes and will often cause me to think twice before I eat something.... Fri, 23 Dec 2016 09:24:00 EST Losing Weight With a Ketogenic Diet http://www.sparkpeople.com/secrets.asp?tip=49921_losing_weight_with_a_ketogenic_diet After trying many different ways of eating including vegetarian and the typical doctor recommended healthy diet, I have found that the Ketogenic diet works best for me. Not only do I lose weight but, I feel better in a multitude of ways when I avoid all grains. <br>Symptoms I have when I eat grains include: sinus irritation (sniffling, sneezing, runny nose), dry eyes, arthritis-like aches and pains, joint stiffness, a rash on my upper body, lethargy, difficulty focusing, irritability, high an... Fri, 23 Dec 2016 03:06:00 EST 100 days of WL by Linda Spangle http://www.sparkpeople.com/secrets.asp?tip=49916_fiber_and_syndiotics 3.1.17 <em>249</em> , I used to be that way! <br><br>I used to be afraid I would give up and regain, but now I remember why I started Sparks and team support. Planing, recording and learning effective ways to live healthy. Friends with the Scale has encouraged me to..."Focus on my actions and not the number on the scale." <br><br>5 Reasons I want to reach and maintain a healthy goal weight:<br>1. Optimal Health & Disease Prevention <br>2. Independence to care for myself <br>3. Energy to exer... Thu, 22 Dec 2016 15:04:00 EST Track the Foods (and Drinks) you Consume Every Single Day (Even those Small Snacks at the Office!) http://www.sparkpeople.com/secrets.asp?tip=49897_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, 21 Dec 2016 07:55:00 EST Obesity Is Linked With More Types Of Cancer http://www.sparkpeople.com/secrets.asp?tip=49891_obesity_is_linked_with_more_types_of_cancer Tools for Weight Loss<br><br><br>An individualized weight-loss plan has the highest chance of success, since it takes into account the patient's preferences, lifestyle, other health concerns, and additional factors. However, Lustgarten says that these strategies may be helpful to anyone who wants to lose weight.<br><br><br>1. Identify your trigger foods. If there are foods you tend to over-eat, keep them out of your house. Keeping such foods around can be a setup for overeating and can sa... Tue, 20 Dec 2016 22:31:00 EST Early Treats Only! http://www.sparkpeople.com/secrets.asp?tip=49886_early_treats_only I have discovered that for me, I can still have treats now and then or even daily if I place them in my day to maximize success and minimize the risk of extra fat and calories.<br><br>On days I feel I need a treat, I plan for it. I have my one or even two treats early in my day. Then I am really obsessive about getting in all my water and even a bit more to help flush through what isn't so healthy. <br><br>This strategy has been working. I'm mostly in maintenance mode since I'm in the mid... Tue, 20 Dec 2016 15:55:00 EST Obesity Is Linked With More Types Of Cancer http://www.sparkpeople.com/secrets.asp?tip=49876_obesity_is_linked_with_more_types_of_cancer Who Can Help?<br><br>Getting help from a healthcare provider can increase your chances of attaining your weight-loss goals.<br><br>"The severity of obesity can dictate which type of provider would be best suited to assist with weight loss. Registered dietitians (RDs) play a crucial role in weight management; they help patients change eating behaviors and patterns and implement healthy lifestyle modifications, such as increasing physical activity," explains Lustgarten. She adds that medical ... Mon, 19 Dec 2016 23:15:00 EST How I Deal with Temptation http://www.sparkpeople.com/secrets.asp?tip=49874_how_i_deal_with_temptation I say a little prayer asking for His help in eating in a mindful way; in being faithful and honest to the nutrition tracker, and making sure to be thankful for the blessings of access to healthy, affordable food. This has seriously helped me to focus on making better choices and being satisfied without the excess. <br>The first time that I heard of someone asking the Lord to help in their weight loss was when I was a youngster watching a "Guess My Secret". A woman who had lost 100 lbs was... Mon, 19 Dec 2016 19:23:00 EST Intermittent Fasting with Keto http://www.sparkpeople.com/secrets.asp?tip=49872_full_of_beans With Keto, I can use IF to give pause in my digestive system, it helps me stay in control of my blood sugar levels.<br><br>Here is an article, and website for more information on this way of managing. <br><br>Intermittent Fasting, or “IF”, is a relatively new craze that is used as a supplement to your diet. It revolves around the timing of your food intake, and can have some benefits in the long run. There are quite a few people misinformed on fasting, so we’ll clear that up and explain how i... Mon, 19 Dec 2016 18:17:00 EST Drink 8 Glasses of Water a Day to Feel Full and Eat Less http://www.sparkpeople.com/secrets.asp?tip=49865_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, 19 Dec 2016 09:19:00 EST Obesity Is Linked With More Types Of Cancer http://www.sparkpeople.com/secrets.asp?tip=49862_obesity_is_linked_with_more_types_of_cancer Weight loss may help lower your cancer risks.<br><br>In recent years, researchers have discovered an association between being over-weight or obese and higher risks of several types of cancer, including breast, endometrial, and colorectal cancers. Now, add eight more types of cancer (stomach, liver, pancreatic, ovarian, thyroid, and more) to the list, according to researchers from the International Agency for Research on Cancer (IARC), who published a summary of their findings August 25, 201... Sun, 18 Dec 2016 23:11:00 EST Know WHY and plan for treats http://www.sparkpeople.com/secrets.asp?tip=49858_know_why_and_plan_for_treats Especially during the holidays, your "Why" needs to be stronger than any temptation. If your desire to be the best, healthiest YOU that you can be is strong enough, the so-called treats all around you at this time will have much less allure. I want to stay healthy so I can be here to enjoy many more Christmases to come!<br><br>With that, don't be over-rigid either. My personal "treats" policy this year is to allow sweets twice a week. I can sample as many things as I wish, as long as the tota... Sun, 18 Dec 2016 15:16:00 EST Best Weight Loss Advice You've Never Heard http://www.sparkpeople.com/secrets.asp?tip=49833_best_weight_loss_advice_youve_never_heard Weight Loss Tip No. 1: Variety Is Overrated<br><br>Who hasn't heard the advice to "just take a bite of everything" if you're at a buffet? But as it turns out, variety doesn't deserve its good reputation, says Dawn Jackson Blatner We know that variety makes you eat more," she says, citing several published studies and her own experience in counseling weight loss patients.<br><br>For example, researchers in France found that study participants ate more french fries when they were offered catsup... Fri, 16 Dec 2016 17:00:00 EST Don't Tell Everything http://www.sparkpeople.com/secrets.asp?tip=49829_dont_tell_everything It's great to have people around you who support your hard work and consistent effort on your journey to lose weight. But sometimes it's good practice to keep a few things to yourself. <br><br>Weight loss has a tendency to change relationships (friendships, marriages and even relationships with siblings and parents) and sometimes announcing to the world what your plans are ends up being nothing but a set up for failure. It's been my experience that some people are super supportive of your suc... Fri, 16 Dec 2016 11:43:00 EST Making the scale move again http://www.sparkpeople.com/secrets.asp?tip=49817_making_the_scale_move_again Hello,<br><br><br>I have 3 kids. After my daughter who's now a teenager, the weight loss was easy...I was 21 (in 2001)... went back to size 3 which was less than what I was in H.S (small to medium) - so I never was more than 135 before any of my pregnancies. <br><br>Then in 2010 I had my second son and right after 2011 my 3rd son - which put me at 180 right after the birth of my last child. Then dropped like 20 lbs after this baby and had a lot of stress and things happen so gained all of i... Thu, 15 Dec 2016 10:08:00 EST Track Exercise and Housework Activities Every Day to Help Keep Your Exercise Program Challenging http://www.sparkpeople.com/secrets.asp?tip=49815_track_exercise_and_housework_activities_every_day_to_help_keep_your_exercise_program_challenging <br>I find that tracking my exercise program is just as important as tracking my food intake. As with recording my food intake, I have the greatest success when I make it a point to track all of my exercise activities every day. Tracking lets me know what types of activities I am doing and how long I am spending on each one. This helps me know when I need to make changes to exercises, repetitions, weight or tempo. As my fitness levels increase, I try and change up my exercise activities t... Thu, 15 Dec 2016 08:58:00 EST Discipline is key to losing weight http://www.sparkpeople.com/secrets.asp?tip=49811_discipline_is_key_to_losing_weight I believe that staying disciplined to your routine is the key to success. I can see where SP will be a great resource to help me maintain my own self-discipline. It helps tremendously to see your personal progress on how many calories your taking in and how many are being burned on a daily and weekly basis. <br> Tracking our caloric intake as the day progresses helps us keep track of our calories and maintain the discipline necessary to achieve our goals. Likewise, getting up a little ear... Thu, 15 Dec 2016 00:26:00 EST Two or Three Bites... http://www.sparkpeople.com/secrets.asp?tip=49802_two_or_three_bites I love sweets and I love savory treats, too! But my body doesn't like my indulgences very much. My weight has gone up and down so many times that I think I must be part elevator! Right now I'm at a healthy weight, but I could lose a few vanity pounds. I know that when I do, I will still not really be happy with this body...I never have been. I've had a pooch belly all my life and it never goes away. I would blame it on pregnancy, but it was there even when I was a child. When I was at ... Wed, 14 Dec 2016 14:30:00 EST Track the Foods (and Drinks) you Consume Every Single Day (Even those Small Snacks at the Office!) http://www.sparkpeople.com/secrets.asp?tip=49798_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, 14 Dec 2016 09:06:00 EST A Milestone for me! http://www.sparkpeople.com/secrets.asp?tip=49795_a_milestone_for_me I have hit another milestone. I am down 150 pounds. I started at 360 and my goal was 240. This came pretty fast so I decided to go to a super goal of 220. This also has come quickly so now my goal is to break 200. I have not been below 200 pounds since I was 16 (46 years ago). <br><br>I have found that working out is really much more fun and rewarding. I started an elliptical this week and I can easily do 30 minutes straight. I finish with 30 minutes of very fast walking on the treadm... Wed, 14 Dec 2016 08:18:00 EST What worked for me (Updated) http://www.sparkpeople.com/secrets.asp?tip=49778_what_worked_for_me Updated - May 19 2017; 8 months after I started... I've now hit my revised goal and lost 55 pounds. So I'm updated my secrets....<br><br><br>Overall - it's choices I had to make every day. Nothing here is magic. Everyone has said the same stuff before. But this works for me.<br><br>1. Stopped drinking for 2 month. <em>181</em> Now 2x week. Drinking wine or whatever just lowers my resolve. I need to choose fun for a night - or a body I want.<br><br>1.a. I drink a large bottle of water... Tue, 13 Dec 2016 08:18:00 EST Drink 8 Glasses of Water a Day to Feel Full and Eat Less http://www.sparkpeople.com/secrets.asp?tip=49757_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, 12 Dec 2016 09:35:00 EST A Miracle Drink http://www.sparkpeople.com/secrets.asp?tip=49754_a_miracle_drink I've been actively testing the fuzz about ACV - Apple Cider Vinegar. <br><br>In a 1:2 ratio of 1tbsp of ACV to water.<br><br>The results I've seen are too good to be true. You have to try it out yourself.<br><br>First thing in the morning I drink a glass of water (8 oz.), then I take the ACV shot ( with ratio above). Shortly I start preppping for breakfast & as soon as I'm done eating , digestion follows.<br><br>I take the second shot of ACV, prior to dinner. <br><br>ACV helps with nutrient a... Sun, 11 Dec 2016 23:34:00 EST Garcinia Cambogia Plus is a great natural weight loss product http://www.sparkpeople.com/secrets.asp?tip=49721_garcinia_cambogia_plus_is_a_great_natural_weight_loss_product Garcinia Cambogia is definitely an all-natural, secure, little, pumpkin-shaped fresh fruit, occasionally known as tamarind. This is definitely utilized in conventional Southern Hard anodized cookware meals as well as with regard to treating Eish as well as upkeep. The actual component in the rind from the fresh fruit might speed up unwanted weight reduction initiatives. The actual organic draw out is known as hydroxycitric acidity (HCA), that scientists declare may dual or even multiple a per... Fri, 9 Dec 2016 14:27:00 EST Water Water Water http://www.sparkpeople.com/secrets.asp?tip=49709_water_water_water I used to have a hard time getting in my water intake. I found that having the right container is key to being successful. <br> <br>I used to have bottles that I drank straight from the top, but would find it hard to use while driving because of needing two hands to open the top. I also had issues getting the last of it down because if I had to tip my head back, I'd take my eyes off the road and then I'd hit the bottom of the bottle on the roof of m... Thu, 8 Dec 2016 16:06:00 EST Track Exercise and Housework Activities Every Day to Help Keep Your Exercise Program Challenging http://www.sparkpeople.com/secrets.asp?tip=49704_track_exercise_and_housework_activities_every_day_to_help_keep_your_exercise_program_challenging <br>I find that tracking my exercise program is just as important as tracking my food intake. As with recording my food intake, I have the greatest success when I make it a point to track all of my exercise activities every day. Tracking lets me know what types of activities I am doing and how long I am spending on each one. This helps me know when I need to make changes to exercises, repetitions, weight or tempo. As my fitness levels increase, I try and change up my exercise activities t... Thu, 8 Dec 2016 09:16:00 EST Fully Engage the Site http://www.sparkpeople.com/secrets.asp?tip=49690_fully_engage_the_site I found that when you fully engage the site by building your profile, posting pictures (LOTS...I mean you get 1000 and truly a picture is power) and blogs that you are more likely to have long term success. It also helps to get involved in the community so that you can build your supportive foundation. These are the people who will encourage, motivate, inspire, uplift, advise and help you along the way. Make sure you are selective about who you befriend as you want someone who will motivate ... Wed, 7 Dec 2016 11:29:00 EST Focus and Motivation http://www.sparkpeople.com/secrets.asp?tip=49684_focus_and_motivation The main secret I have found useful when losing weight is remaining focused and motivated. Without focus and motivation we are truly lacking. It is also very encouraged to stay motivated along the way. Our spark friends are great for encouragement. Some of our biggest supporters. I thank everyone for their encouragement and continuous motivation. Another big component to my weight loss success is God. Without God I would not have made it this far. God is a BIG supporter as well. I you;d not h... Wed, 7 Dec 2016 09:54:00 EST Track the Foods (and Drinks) you Consume Every Single Day (Even those Small Snacks at the Office!) http://www.sparkpeople.com/secrets.asp?tip=49683_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, 7 Dec 2016 09:40:00 EST Trying Low Carb (again) http://www.sparkpeople.com/secrets.asp?tip=49669_trying_low_carb_again I don't know if it's a secret - but I've been doing the low carb style for the last 9 weeks or so and I've lost 42 pounds. There isn't a lot of variety in my diet as I don't enjoy 50% of the veggies I'm "allowed" to eat - but I'm making it work with different spices and I'm ok with eating the same foods as long as it helps. I try to eat 20 carbs a day - some days more - some days less. 12-15 of those carbs come from veggies alone. The remaining carbs come from cheeses and eggs. I try to ... Tue, 6 Dec 2016 10:52:00 EST watch those little tastes as you cook. They add up http://www.sparkpeople.com/secrets.asp?tip=49665_watch_those_little_tastes_as_you_cook_they_add_up Sometimes when we cook , we constantly taste and I know you have to sometimes but not every couple of min. Every time you take those little tastes, you are adding more calories. It might not seem like much but as you add them together, it could come out to more than you thought.<br><br>Choices are what we make every day. Just think before you make them. It is so easy to put that spoonful in to taste instead of a little bit. Then that leads to another and so on. When will it stop?<br><br> ... Tue, 6 Dec 2016 08:02:00 EST Drink 8 Glasses of Water a Day to Feel Full and Eat Less http://www.sparkpeople.com/secrets.asp?tip=49649_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, 5 Dec 2016 09:04:00 EST Ask For A To Go Box Right Away http://www.sparkpeople.com/secrets.asp?tip=49647_ask_for_a_togo_box_right_away Were you always told to eat what's on your plate? We were always told that we had to finish everything that was put in front of us. When you go to restaurants, you try to finish everything in front of you and you're always trying to push that one last bite. <br> Since our minds are trained to say that we need to eat what's on the plate, it overrides the signals from the stomach that are saying that we are full. Since the signals are not being read correctly we overeat or keep eating even ... Mon, 5 Dec 2016 03:23:00 EST Diets don't work! http://www.sparkpeople.com/secrets.asp?tip=49607_diets_dont_work Diets don't work in the long term. Diets are for the "here and now" but in order to lose weight and keep it off FOREVER we have to change the way we THINK. It's all in our mind!<br><br>The root of the problem is not willpower but neuroscience. Metabolic suppression is one of several powerful tools that the brain uses to keep the body within a certain weight range, called the set point. The range, which varies from person to person, is determined by genes and life experience. When dieters’ w... Fri, 2 Dec 2016 07:16:00 EST The Importance of Water http://www.sparkpeople.com/secrets.asp?tip=49593_the_importance_of_water One thing that I have noticed that helps me out is to drink about 8 ounces (half of a bottle) of water before I begin a meal. The water seems to help me feel less hungry, and therefore I don't seem to overeat as much.<br><br>Another thing I do is to flavor water with things like lemon or lime juice (freshly squeezed, not that junk in the bottle). As a result, I usually rely less on things like fruit juice, soda, sports drinks (which are really sugar-filled garbage), etc. I also tried froze... Thu, 1 Dec 2016 10:22:00 EST Track the Foods (and Drinks) you Consume Every Single Day (Even those Small Snacks at the Office!) http://www.sparkpeople.com/secrets.asp?tip=49591_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, ... Thu, 1 Dec 2016 08:59:00 EST Track the Foods (and Drinks) you Consume Every Single Day (Even those Small Snacks at the Office!) http://www.sparkpeople.com/secrets.asp?tip=49577_archive_move_delete_spam_more_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, 30 Nov 2016 09:01:00 EST How to Raise Metabolism http://www.sparkpeople.com/secrets.asp?tip=49551_how_to_raise_metabolism From e.med.expert Three factors impact your energy expenditure: 1. Basal metabolic rate - calories body needs to maintain body functions while at rest. 2. Thermic effect - calories required to digest, absorb, transport, and store food. 3. Physical activity -calories expended during daily activity, lifestyle and exercise.<br><br>Thermic effect of food (TEF) is the energy you use to eat, digest and metabolize food.<br>Fats have thermic effect approximately 3%. Dietary fat is very easy to proces... Mon, 28 Nov 2016 19:00:00 EST Blog and log http://www.sparkpeople.com/secrets.asp?tip=49537_blog_and_log Make sure and blog your thoughts and log your food every day. When I do that I always lose. Stop doing those things and I gain.<br><br>It is difficult to share your thoughts with strangers sometimes. If that is the case make your page private or use a private journal off the internet. Entering some thoughts in a Word document will have similar effects. True there will be no feedback but I think your internal though clearing is the majority of the battle.<br><br>I go back and read my older b... Mon, 28 Nov 2016 07:21:00 EST Drink 8 Glasses of Water a Day to Feel Full and Eat Less http://www.sparkpeople.com/secrets.asp?tip=49536_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, 28 Nov 2016 06:41:00 EST Don't underestimate PCOS http://www.sparkpeople.com/secrets.asp?tip=49532_dont_underestimate_pcos I've known I've had PCOS for over 20 years. But only this past three months have I been prescribed metformin for it. It's kind of like an upgrade from chromium picolinate (600mg or more). I was worried what I was doing to myself taking chromium nearly daily for 20 years (although it seems to have been harmless). I'm glad I made the switch, metformin is more effective. I can loosen up on my ketogenic diet a little and not suffer awful carb cravings. But that's not really the point. The ... Mon, 28 Nov 2016 00:01:00 EST Tighten Up the Waistband http://www.sparkpeople.com/secrets.asp?tip=49492_tighten_up_the_waistband Well, this probably isn't a secret to the general public but it was to my guests at the Thanksgiving table yesterday. Instead of my usual stretch pants with elastic waistband that I normally wear, I took out a slightly uncomfortable pair of slacks that had a real waistband with zipper and buttons.<br><br>While they weren't exactly tight, there wasn't a lot (or even a little) room for expansion. Know the feeling of a stretched out tummy after overindulging at the table? I wanted to avoid th... Fri, 25 Nov 2016 09:07:00 EST Track Every Day! http://www.sparkpeople.com/secrets.asp?tip=49462_track_every_day By tracking every day, even ones that aren't optimal, I managed to lose 62 pounds on SparkPeople and keep it off!! The key is absolute honesty, not lying to yourself about what you ate and how much you exercised.<br><br>While traveling abroad in Ireland and Greece, it was more of a challenge on an iPad, and with no "built in" member classifications for some foods, but you can enter them in piece by piece and it works for a ballpark idea of what counts for special foods belonging to an ethnic... Wed, 23 Nov 2016 11:15:00 EST Track the Foods (and Drinks) you Consume Every Single Day (Even those Small Snacks at the Office!) http://www.sparkpeople.com/secrets.asp?tip=49459_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, 23 Nov 2016 09:20:00 EST Eat only when Hungry http://www.sparkpeople.com/secrets.asp?tip=49449_eat_only_when_hungry For much of my life I was a card carrying member of the clean plate club. I remember sitting at the table long after everyone else was finished with dinner. I didn't really want any more food, but my parents insisted I finish everything my mom put on my plate. I was a chubby child and certainly didn't need all that food, but they insisted. Disobedience ended in punishment so I finished and I gained more unwanted pounds.<br><br>As a chubby kid I heard mean names and comments from so many b... Tue, 22 Nov 2016 14:25:00 EST 5 Fitness Myths You Need to Forget http://www.sparkpeople.com/secrets.asp?tip=49439_5_fitness_myths_you_need_to_forget 5 Fitness Myths You Need to Forget<br>BY GEORGE MIATA<br>1. Walking is not as effective as running.--- Sure, you’ll burn about twice as many calories running for 30 minutes than walking for 30 minutes. But if a runner and a walker cover the same distance, they burn about the same number of calories. So if you’re willing to take the ‘slow route,’ you’ll likely lose just as much weight. In fact, studies have proved that how long you exercise matters more than how hard you exercise.<br><br>2. Ex... Tue, 22 Nov 2016 00:26:00 EST Go to Menu Options http://www.sparkpeople.com/secrets.asp?tip=49433_go_to_menu_options Eating out is more common in our house than cooking. I have breakfast on the way to work every workday, and typically go out for lunch, and dinner is a 50/50 chance but at least I know the place we are most likely to eat out at; whether they be fast food, take-out/delivery, or sit down. So spend maybe and hour on the weekend and pick a couple of options at each of our favorite places, so when we get there I know what I already like (I save the list on my phone.) I can get 2 or 3 done at a t... Mon, 21 Nov 2016 14:26:00 EST Drink 8 Glasses of Water a Day to Feel Full and Eat Less http://www.sparkpeople.com/secrets.asp?tip=49426_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, 21 Nov 2016 08:43:00 EST Shhh Vaping is my secret http://www.sparkpeople.com/secrets.asp?tip=49425_shhh_vaping_is_my_secret I'm sure this isn't what I'm supposed to put ... But, having recently given up smoking, after 36 years, and switching to Vaping I have found I can have all my favourite flavours without the calories. Currently vaping Black Jack Sweets, Sorcerer's Sauce (which is Pear, Cream and Coconut) and Blueberry Yoghurt. I have at least 4 e-cigarettes. So many flavours: the forbidden Coca Cola; champagne and strawberries; absinthe; cola float; Key Lime Pie .... my goodness what a secret!<br> <em>211</em... Mon, 21 Nov 2016 02:22:00 EST The Golden rule of Scales (or lack thereof!) http://www.sparkpeople.com/secrets.asp?tip=49411_the_golden_rule_of_scales_or_lack_thereof I have been dieting for a large amount of my young adult life and have slipped many a time into a 'yoyo' diet (gaining, then losing, gaining then losing), and many times I have tried to figure out what I was doing wrong. One thing that popped up on google a lot was that I was weighing myself 'too much' or 'too little' throughout a diet. Some sites said that it was vital that you weigh yourself every day or at regular intervals, others said to be strict and restrict the digits to once a week. ... Sun, 20 Nov 2016 08:11:00 EST Put every food on a 1-10 scale prior to indulging http://www.sparkpeople.com/secrets.asp?tip=49399_put_every_food_on_a_110_scale_prior_to_indulging When I buy pretty much everything, especially clothing, I will find something I like, look at the price, and determine how many hours I have to work to pay for that item. Is that top really worth three hours of work? If it is in the cart it goes, if it isn't back on the rack it goes. I do the same with food, how many minutes or hours will I have to exercise to even my daily calorie count out if I ate this food? Is a couple bites of cheese cake REALLY worth an hour on the elliptical....... Is... Sat, 19 Nov 2016 10:53:00 EST Water the Easy Way http://www.sparkpeople.com/secrets.asp?tip=49389_water_the_easy_way I have found that most people struggle with getting in their water for the day. One thing that has worked for me is being mindful of what I drink my water out of.<br> For example this summer my goal was to drink a gallon of water a day. The sight of that gallon jug was very intimidating and most days I failed to meet my goal. I realized that like any other big goal. I needed to break it down to manageable, smaller goals. <br>With that in mind, I began by pouring my gallon of water into four ... Fri, 18 Nov 2016 17:28:00 EST Forget the hoopla http://www.sparkpeople.com/secrets.asp?tip=49373_forget_the_hoopla Weight loss effort doesn't require anything fancy to be successful. I happen to like gadgets and use a few and have used trainers, a gym and some equipment etc, however, the first 50 pounds I lost was done in my living room with a few workout dvds. All you really need is a good nutrition plan- make your own like I did for follow a pre-made one, consistent exercise and a good attitude. <br><br>Once you are well on your way, you can opt to introduce other things. My advise, pick a workout you... Thu, 17 Nov 2016 13:53:00 EST Track Exercise and Housework Activities Every Day to Help Keep Your Exercise Program Challenging http://www.sparkpeople.com/secrets.asp?tip=49367_track_exercise_and_housework_activities_every_day_to_help_keep_your_exercise_program_challenging I find that tracking my exercise program is just as important as tracking my food intake. As with recording my food intake, I have the greatest success when I make it a point to track all of my exercise activities every day. Tracking lets me know what types of activities I am doing and how long I am spending on each one. This helps me know when I need to make changes to exercises, repetitions, weight or tempo. As my fitness levels increase, I try and change up my exercise activities to en... Thu, 17 Nov 2016 09:17:00 EST Do Not Cut Out Foods You Love http://www.sparkpeople.com/secrets.asp?tip=49353_do_not_cut_out_foods_you_love I have lost 75 lbs since February. What works for me may not work for others, but here is my advise: <br><br>I was watching This is Us last night ( one of my new favorite shows). One of the characters on the show struggles with weight and is trying to lose weight. Her boyfriend makes a joke about eating cardboard for breakfast. This really bugged me as this was what I thought it took to lose weight as well, which is why I believe I have not been successful in the past. Both her and her boyfri... Wed, 16 Nov 2016 11:18:00 EST Track the Foods (and Drinks) you Consume Every Single Day (Even those Small Snacks at the Office!) http://www.sparkpeople.com/secrets.asp?tip=49348_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, 16 Nov 2016 09:33:00 EST Ahimsa...the kindness that gets forgotten http://www.sparkpeople.com/secrets.asp?tip=49345_ahimsathe_kindness_that_gets_forgotten Practice being kind to yourself. Ahimsa means <br>'non-violence', People focus too much on the idea of physical violence that they forget how we harm ourselves and others with our words, and thoughts.<br><br>It's a journey. Have the cheesecake. Take each moment a step and breath at a time. It's the collective good decisions that make a difference, so don't beat yourself up over the occasional indulgence.<br><br>My life would be vastly different, and I'd probably have reached my goals by now, ... Wed, 16 Nov 2016 02:27:00 EST Drink 8 Glasses of Water a Day to Feel Full and Eat Less http://www.sparkpeople.com/secrets.asp?tip=49317_drink_8_glasses_of_water_a_day_to_feel_full_and_eat_less <br>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, ... Mon, 14 Nov 2016 09:46:00 EST ASSESS YOUR MOTIVATION LEVEL http://www.sparkpeople.com/secrets.asp?tip=49290_assess_your_motivation_level If you think you need to lose weight, then just get started. The time will never be perfect, and you’ll likely never be completely ready. It is becoming common practice for health professionals to assess one’s readiness for diet change, but the results from several studies totaling almost 4,000 people found that a person’s level of readiness has little impact on the amount of weight loss or sustained success. It seems that the only barrier of entry that you need to get over is starting. If yo... Sat, 12 Nov 2016 13:57:00 EST Getting a Slimmer Waist Line http://www.sparkpeople.com/secrets.asp?tip=49274_getting_a_slimmer_waist_line Be prepared to change your diet. Getting a smaller waist will require weight loss, which cannot be achieved through exercise alone. You will also need to adhere to a healthy diet and reduce your calorie intake in order to really see results. You should find a trainer to help you calculate a proper amount of calorie intake a day. This will require discipline and determination. In addition to reducing your calorie intake, there are also some smart food choices you can make that will specificall... Fri, 11 Nov 2016 14:51:00 EST Track the Foods (and Drinks) you Consume Every Single Day (Even those Small Snacks at the Office!) http://www.sparkpeople.com/secrets.asp?tip=49242_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, 9 Nov 2016 09:15:00 EST Laugh and Keep going.. http://www.sparkpeople.com/secrets.asp?tip=49235_laugh_and_keep_going OK.. You can laugh and know that you burn calories when you go into a full laugh.. Think of weight you think that carrying around.. Could you more around and call it exercise...? Running to the refrigerator is not considered exercise really.. <br>Only eat food that you can catch and kill with a toothpick... I don't think so...Eat your food while staring into a mirror..totally naked... Only if the blinds are closed .. I would be so scared I would faint and fall on the dog...Even when dieting.... Tue, 8 Nov 2016 15:07:00 EST Drink 8 Glasses of Water a Day to Feel Full and Eat Less http://www.sparkpeople.com/secrets.asp?tip=49209_drink_8_glasses_of_water_a_day_to_feel_full_and_eat_less <br>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, ... Mon, 7 Nov 2016 08:59:00 EST Drink 1/2 your body weight in fluid oz. per day http://www.sparkpeople.com/secrets.asp?tip=49206_drink_12_your_body_weight_in_fluid_oz_per_day I am so often very dehydrated, and I learned this secret about drinking water from friends, and specifically about the amount listed above from Haylie Pomroy's book "Fast Metabolism Diet".<br><br>Drinking more water really does work! <br><br>I do find it difficult to keep remembering to drink more water but once you get used to it, your body craves more and more.<br><br>I know that Sparkpeople has a good way to track your water intake every day, if that helps you keep it going.<br><br>I found... Mon, 7 Nov 2016 00:19:00 EST My secret to health http://www.sparkpeople.com/secrets.asp?tip=49203_my_secret_to_health Find something that you love to do that also burns calories. I hate to work out, I hate treadmills, I hate walking for exercise. Basically if I call it exercise I hate it. I started doing kickboxing and it is training on fighting skills. All of the sudden I love it! I am dripping sweat during kick boxing, it gets in my eyes but I keep going. It makes me feel alive and pretty awesome. I get exhausted. I absolutely love it. It helps me to be less anxious all around. I am changing my eating. I a... Sun, 6 Nov 2016 23:40:00 EST Listen to your gut.. http://www.sparkpeople.com/secrets.asp?tip=49200_listen_to_your_gut During dieting, or I prefer to call it, healthy life journey, your head voices can play act and certainly be tricksters! <br><br>When you get up in the morning and don't quite feel like eating have something pre-prepped that is easy to take. I prefer quick and easy so I generally have a protein shake. There is a protein shake by EAS Advant Edge that I prefer the best. The dark deluxe chocolate is my favorite #1 because I'm a chocolate lover and #2 because I previously used to be a hard cor... Sun, 6 Nov 2016 20:10:00 EST Eat Out and Still Lose Weight http://www.sparkpeople.com/secrets.asp?tip=49190_eat_out_and_still_lose_weight Dining Out<br>Going out to dinner tonight? You've got plenty of company. Almost 75 percent of us eat at a restaurant at least once a week, and 25 percent dine out every two or three days, according to a study by the USDA. And hey, why not? Letting someone else cook is relaxing — the perfect treat after a busy day. Trouble is, a recent study at the University of Texas found that female dieters consume an extra 253 calories and 16 fat grams on the days that they eat at restaurants. Portion size... Sun, 6 Nov 2016 00:09:00 EST The Student Knockout http://www.sparkpeople.com/secrets.asp?tip=49159_the_student_knockout go to a university and overload yourself with classes, the walking, expenses, and stress will knock your weight and your future away. <br> <br> <br> <br> ... Fri, 4 Nov 2016 02:25:00 EST Journey to Skinny Jeans http://www.sparkpeople.com/secrets.asp?tip=49150_journey_to_skinny_jeans Around 13 years ago, I was at my ideal weight. I remember going to a Fashion Bug store and shopping for jeans. Well, I was delightfully surprised that I required a smaller size than anticipated. I bought two pair and over the next few weeks, I bought two more pair. I loved my new look in my skinny jeans.<br><br>Around fall of that year, I became ill from H-Pylori and constant stomach issues. It took a long time to get rid of and my weight was never the same. It seems that my whole metabolism ... Thu, 3 Nov 2016 14:59:00 EST Journey to Skinny Jeans http://www.sparkpeople.com/secrets.asp?tip=49149_journey_to_skinny_jeans Around 13 years ago, I was at my ideal weight. I remember going to a Fashion Bug store and shopping for jeans. Well, I was delightfully surprised that I required a smaller size than anticipated. I bought two pair and over the next few weeks, I bought two more pair. I loved my new look in my skinny jeans.<br><br>Around fall of that year, I became ill from H-Pylori and constant stomach issues. It took a long time to get rid of and my weight was never the same. It seems that my whole metabolism ... Thu, 3 Nov 2016 14:59:00 EST Biggest Achievement in Weight Loss ! http://www.sparkpeople.com/secrets.asp?tip=49143_biggest_achievement_in_weight_loss_ The first quarter of year 2014 marked my 11th year into the fitness world which I adopted when I reached my maximum weight (way..way..back in 2003). Those who knows me well, will definitely get the picture (or to recall it !!!) …<br><br>What woke me up ? ~ (something that I can never forget and never want to) ... I happily came home after completing my studies and the first thing I did was to weigh myself.. I was shocked n' it slowly turned into fear. I was afraid I would get an heart attack ... Thu, 3 Nov 2016 04:11:00 EST Tracking foods and weight. http://www.sparkpeople.com/secrets.asp?tip=49137_tracking_foods_and_weight I have struggled most of my life with weight loss and trying to maintain it. The times that I have been the most successful are the times that I have tracked every food <em>267</em> <em>190</em> <em>140</em> or fluid <em>408</em> <em>274</em> <em>194</em> that has went into my mouth. This may seem like a pain in the butt <em>198</em> , and it is time consuming; however, it is easy to think "I really don't eat that much", "I never eat candy" <em>494</em> , "I hardly ever ... Wed, 2 Nov 2016 15:59:00 EST Track the Foods (and Drinks) you Consume Every Single Day (Even those Small Snacks at the Office!) http://www.sparkpeople.com/secrets.asp?tip=49132_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, 2 Nov 2016 08:52:00 EST 5:2 Eating Plan http://www.sparkpeople.com/secrets.asp?tip=49128_52_eating_plan A friend suggested six months ago trying the 5:2 Eating Plan. Although I haven't read the book I did do a few google searches and asked lots of questions. I lost 20 kilograms in that six months simply by religiously eating 500 calories on Mondays and Thursday while trying to limit my other days to 1500-2000 calories. I also walked for at least 60 minutes (6.5 kilometres or 4 miles)every night. On my 500 calorie days I have increased my walk to 90 minutes (9.7 kilometres or 6 miles).While it w... Tue, 1 Nov 2016 22:04:00 EST Mastered Water INTAKE http://www.sparkpeople.com/secrets.asp?tip=49127_mastered_water_intake Some people love drinking water. I don't. Sure, fruit helps but my water bottle is never near the fresh fruit at the same time. I don't drink a lot of other drinks but, I occasionally I will enjoy a cup of tea or coffee. I also LOVE a glass of a bold red wine.<br><br>So, have plotted how to get in my water effortlessly and even a few cups extra. I know you don't have to drink 8 cups a day but, that is my goal. Drinking water has 2 immediate benefits:<br>1. It fills in the extra space while I ... Tue, 1 Nov 2016 21:39:00 EST Write it down http://www.sparkpeople.com/secrets.asp?tip=49122_write_it_down Write down everything you eat--EVERYTHING! Keep an accurate count--not 'some cookies' but six cookies--get a postage scale and a nutrition count book.<br>I have made a chart to keep, listing the maximum amount of calories, sodium, protein, cholesterol, saturated fat, fat, fiber, carbs--it is the ONE thing that will help you lose weight and keep it off. It may sound like a lot of trouble but after a week it is a snap!<br>Also weigh yourself ONCE a week on the same scale wearing the same cloth... Tue, 1 Nov 2016 18:03:00 EST Water is the Key! http://www.sparkpeople.com/secrets.asp?tip=49104_water_is_the_key I think the biggest secret to losing weight and staying healthy is drinking water. It is an easy and cheap way to stay satisfied and eat less. My goal is to drink 100 oz per day, but I never drink less than 64 oz. This habit has made my skin look great and so healthy. My face isn't blotchy, I haven't had any breakouts and my makeup goes on so smoothly. I begin each day with a 33.8 oz bottle of water in my bathroom. I put the bottle next to my sink the night before because room temperatu... Mon, 31 Oct 2016 12:31:00 EST Drink 8 Glasses of Water a Day to Feel Full and Eat Less http://www.sparkpeople.com/secrets.asp?tip=49097_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, 31 Oct 2016 00:40:00 EST Cookie Weight-Loss Journey Walking for my life http://www.sparkpeople.com/secrets.asp?tip=49095_cookie_weightloss_journey_walking_for_my_life I have lost 73 pounds since Summer 2015. I walk daily. I walk on my breaks and my lunch break at work. I walk in the parks and the Tampa River Walk. I take the stairs at work instead of the elevator. I walk on the treadmill 4 to 5 times a week at 3.5 to 4.1 miles per hour. I walk for my life. I was diabetic and had high blood pressure taking multiple medicines. I no longer take any medication. It's a struggle daily. I remember how good I feel and how my health has improved. I walk d... Sun, 30 Oct 2016 23:52:00 EST No white death http://www.sparkpeople.com/secrets.asp?tip=49066_no_white_death Stay away from refined carbs and sugar. This means no bread, pasta, cheesy poofs,Doritos and all that jazz. Limit all carbs, even those from fruits/veggies to 100 grams per day.<br><br>******************************<BR>**************************************<BR>**************************************<BR>**************************************<BR>*********************<br>Your sugar grams are counted in as a carb, your body treats them the same. You can add small amount of crap carbs in LATER, way... Sat, 29 Oct 2016 00:07:00 EST 3 ways to lose weight based on science http://www.sparkpeople.com/secrets.asp?tip=49064_3_ways_to_lose_weight_based_on_science There are many ways to lose a lot of weight fast.<br><br>However, most of them will make you hungry and unsatisfied.<br><br>If you don’t have iron willpower, then hunger will cause you to give up on these plans quickly.<br><br>The plan outlined here will:<br><br>* Reduce your appetite significantly.<br>* Make you lose weight quickly, without hunger.<br>* Improve your metabolic health at the same time.<br><br>Here is a simple 3-step plan to lose weight fast.<br><br>1. Cut Back on Sugars and St... Fri, 28 Oct 2016 21:57:00 EST What is Calories In vs. Calories Out? http://www.sparkpeople.com/secrets.asp?tip=49060_what_is_calories_in_vs_calories_out <br>What Is Calories In vs. Calories Out? <br><br>An Overview of Weight Loss<br><br>By Jennifer R. Scott <br><br>Updated March 31, 2016 <br> <img src="http://photosaws.sparkpeople.com/guid/750b67bb-302b-44ae-9f21-eb694c375f48.jpg"><br>If you're a dieter, you've probably read all about the importance of calories in vs. calories out. But what is this traditional calorie equation? Make sure you understand the important system if you're serious about losing weight.<br><br>Calories In vs. Calorie... Fri, 28 Oct 2016 15:43:00 EST Boost metabolism with White Grapefruit Juice http://www.sparkpeople.com/secrets.asp?tip=49058_boost_metabolism_with_white_grapefruit_juice I have yo-yoed for the better part of 25 yrs with my weight. I've tried the "miracle" pills, ac vinegar trick, (original) Atkin's Diet, even Nutrisystem. My mom put me in the program when I was 15. I was 6'3" 200# at that time. So not really that big at all but I wasn't a single digit size so to Asian mom I was "fat". I'm 6'3"!!! The Atkin's Diet didn't really work out for me. In case you missed the part about Asian mom, I love rice. I did lose some weight with Atkin's combined with Nutrisyst... Fri, 28 Oct 2016 11:49:00 EST Getting it Started! http://www.sparkpeople.com/secrets.asp?tip=49049_getting_it_started One of the hardest things to do when it comes to losing weight is getting the whole process started. It doesn't matter how many Television Shows or Films you have seen or what he guy/girl next door has done. It is 90% mental attitude.<br><br>For me signing up to the local gym and making sure I was in a 6 month contract was my starter. I arranged a personal training session so I knew the training I did would help me lose weight. Attending the gym 3 or 4 times a week always works out well. You ... Thu, 27 Oct 2016 19:25:00 EST Track Exercise and Housework Activities Every Day to Help Keep Your Exercise Program Challenging http://www.sparkpeople.com/secrets.asp?tip=49041_track_exercise_and_housework_activities_every_day_to_help_keep_your_exercise_program_challenging I find that tracking my exercise program is just as important as tracking my food intake. As with recording my food intake, I have the greatest success when I make it a point to track all of my exercise activities every day. Tracking lets me know what types of activities I am doing and how long I am spending on each one. This helps me know when I need to make changes to exercises, repetitions, weight or tempo. As my fitness levels increase, I try and change up my exercise activities to en... Thu, 27 Oct 2016 09:05:00 EST Track the Foods (and Drinks) you Consume Every Single Day (Even those Small Snacks at the Office!) http://www.sparkpeople.com/secrets.asp?tip=49030_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, 26 Oct 2016 08:51:00 EST Signing up w/the Sparkcoach Program & Setting Small Goals for myself http://www.sparkpeople.com/secrets.asp?tip=49025_signing_up_wthe_sparkcoach_program_setting_small_goals_for_myself I started setting small weight loss goals for myself in increments of 5 lbs at a time. For every 5 lbs I lose, I reward myself with a fun sticker beside the accomplishment and put the date that I reached the 5 lb weight loss goal. I started doing this on Monday, October 17, 2016, because I had "yo-yo'ed" on my weightloss efforts and was "very discouraged" concerning my weightloss. I also signed up with the "sparkcoach feature" on the same day. It is "great"!! This is my first week and it... Tue, 25 Oct 2016 22:06:00 EST Smoothies and soup http://www.sparkpeople.com/secrets.asp?tip=49008_smoothies_and_soup My secret to success is to have a smoothie which consists of ( spinach, kale, bananas frozen, strawberries frozen, cottage cheese 1/4 cup and sometimes a little honey and an apple with the skin) in the morning to get all my fruits and vegetables and then a nice homemade soup with chicken or turkey in it to get more protein. I make my own broth by boiling the bones from a whole chicken or turkey. I then have a nice balanced supper either fish, chicken or lean meat with a sweet potato and a big... Mon, 24 Oct 2016 13:59:00 EST Drink 8 Glasses of Water a Day to Feel Full and Eat Less http://www.sparkpeople.com/secrets.asp?tip=49003_drink_8_glasses_of_water_a_day_to_feel_full_and_eat_less <br>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, ... Mon, 24 Oct 2016 09:11:00 EST Not a diet ~ a new way of life http://www.sparkpeople.com/secrets.asp?tip=48963_not_a_diet_a_new_way_of_life So.... hubby and I have started living and eating with the keto diet... Low Carbs and High Fat. Didn't realize how much I love bacon!!<br> Have lost 12 lbs since starting, probably, mostly water weight, but I feel so good and don't feel like I'm missing anything! <em>9</em> <br>There are so many web sites to find recipes, so we are not having any problems finding things we like... the only thing is finding out that pumpkin pie has 42 carb.... WOW!! <em>40</em> <em>471</em> <br><br>Bu... Fri, 21 Oct 2016 12:22:00 EST Distract those hands http://www.sparkpeople.com/secrets.asp?tip=48954_distract_those_hands Through the years I've had my fair share of weight ups and downs. But, regardless of what my weight has done, I discovered that I need to keep my hands busy so they can't be shoving unhealthy (or healthy, for that matter) foods into my mouth at inappropriate times. <br><br>There are so many good activities that employ those hands. It can be as simple as working a jigsaw puzzle or reading a book at times. Sometimes I stay busy on my computer longer than really necessary to keep the distrac... Fri, 21 Oct 2016 01:40:00 EST It's okay to be hungry http://www.sparkpeople.com/secrets.asp?tip=48946_its_okay_to_be_hungry As children, we were poor. As in, empty cupboards except for a can or two, poor. As in, the babysitter took the money that my mother paid her and bought us food with it, poor. My father had issues that caused a lot of financial difficulty, and my mother often worked 2-3 jobs at a time, and had to pay for a babysitter because my father was unreliable. While I was too young to recognize a lot of this at the time, because whatever you live is normal, right? it became the beginning of my stru... Thu, 20 Oct 2016 12:10:00 EST Track Exercise and Housework Activities Every Day to Help Keep Your Exercise Program Challenging http://www.sparkpeople.com/secrets.asp?tip=48941_track_exercise_and_housework_activities_every_day_to_help_keep_your_exercise_program_challenging <br>I find that tracking my exercise program is just as important as tracking my food intake. As with recording my food intake, I have the greatest success when I make it a point to track all of my exercise activities every day. Tracking lets me know what types of activities I am doing and how long I am spending on each one. This helps me know when I need to make changes to exercises, repetitions, weight or tempo. As my fitness levels increase, I try and change up my exercise activities t... Thu, 20 Oct 2016 09:08:00 EST Track the Foods (and Drinks) you Consume Every Single Day (Even those Small Snacks at the Office!) http://www.sparkpeople.com/secrets.asp?tip=48926_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, 19 Oct 2016 11:22:00 EST What I have learned http://www.sparkpeople.com/secrets.asp?tip=48921_what_i_have_learned NO QUICK FIX!<br>Discover, learn and change diets if you must. But you will be successful not by tricks, fads or gimmicks, but by paying attention and staying excited.<br>Paying attention to what you are eating...why new diets work even if a fad.<br>As long as you keep the fire you will be doing something toward weight loss. When our old habits and desires come back we fail our self.<br>All diets work. Why? Because we are excited and paying attention. So pay attention, learn all you can, st... Wed, 19 Oct 2016 08:49:00 EST So you want to lose weight by playing tennis... http://www.sparkpeople.com/secrets.asp?tip=48906_so_you_want_to_lose_weight_by_playing_tennis Hello,<br><br>When I left for college I was 30+ pounds overweight. I played a little tennis (recreation style) but not enough to drop the weight. When I arrived in Hawaii my brother got me a bike for my daily commute to class. He & I biked to class, home, and then to the tennis courts where we eventually met up with other tennis folks in the area. <br><br>We played regularly with a wonderful group of guys. That year we started a tennis team and joined the city league. We practiced every... Tue, 18 Oct 2016 12:40:00 EST Diet Tricks That Really Work http://www.sparkpeople.com/secrets.asp?tip=48905_diet_tricks_that_really_work Diet Tricks That Really Work<br><br>According to Live Science, these diet tricks will actually help you keep off the pounds:<br><br>diet tricksAvoid corn syrup<br><br>Science shows that high-fructose corn syrup (HFCS) is bad news. One study showed that rats who drank HFCS-sweetened beverages gained significantly more weight than rats consuming the same amount of calories in sugar.<br><br>Keep away from junk food -- It's Addictive<br><br>Junk food can affect your brain in ways similar to drug ... Tue, 18 Oct 2016 12:37:00 EST Eating slowly any way that works http://www.sparkpeople.com/secrets.asp?tip=48904_eating_slowly_any_way_that_works This may sound and see quite strange, and I would not blame you if you sat and shook your head while reading this.<br>In order to slow down the eating process,I discovered that it helps if I use demi tasse spoons and shrimp forks to eat with or even chop sticks!<br>Yes, I know it is odd and how was this was noticed may seem strange as well. <br>I did discover this one day when eating Chinese food at home.I have always eaten with chop sticks in the Chinese restaurants and I have no memory of e... Tue, 18 Oct 2016 11:39:00 EST Drink 8 Glasses of Water a Day to Feel Full and Eat Less http://www.sparkpeople.com/secrets.asp?tip=48902_drink_8_glasses_of_water_a_day_to_feel_full_and_eat_less <br>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, ... Tue, 18 Oct 2016 09:21:00 EST Reaching a goal through tenacity http://www.sparkpeople.com/secrets.asp?tip=48873_reaching_a_goal_thrfough_tenacity I have reached the weight of 200.2 pounds in my quest to go from 278 pounds to below 200 pounds. With much concentration, effort and my tenacious behavior along with plugging into the spark people system for over nine years, I am at the door to my ultimate goal. It has taken daily effort, and giving up alcohol , which is a must, along the way to success. After I did those tings, and saying very focused on the goal, I am about to reach the ultimate goal very soon. Daily exercise, drinking ... Sun, 16 Oct 2016 14:00:00 EST Track the Foods (and Drinks) you Consume Every Single Day (Even those Small Snacks at the Office!) http://www.sparkpeople.com/secrets.asp?tip=48825_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, ... Thu, 13 Oct 2016 08:59:00 EST Break Free from the Scale! http://www.sparkpeople.com/secrets.asp?tip=48809_break_free_from_the_scale Break Free from the Scale!<br>How to Stop the Scale from Determining Your Self-Worth<br><br> By Jennipher Walters, Certified Personal Trainer and Fitness Instructor<br> <img src="http://photosaws.sparkpeople.com/guid/d5704c40-2b05-4383-b8f4-287227769972.jpg"><br>How many times have you stepped on the scale, full of hopeful anticipation, only to be disappointed by the number staring back at you? Suddenly, that great feeling of accomplishment you had vanishes and you tell yourself that, again,... Wed, 12 Oct 2016 09:24:00 EST Drink 8 Glasses of Water a Day to Feel Full and Eat Less http://www.sparkpeople.com/secrets.asp?tip=48794_drink_8_glasses_of_water_a_day_to_feel_full_and_eat_less <br>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, ... Tue, 11 Oct 2016 08:59:00 EST My Weight Loss http://www.sparkpeople.com/secrets.asp?tip=48786_my_weight_loss My secret is to move more, cut out snacks or at least cut them down to hardly eating them, and eat less. That is all I am doing. I am staying determined and not letting up. When I see my body in the mirror I see beauty. When I wear smaller clothes, I see victory. For every thing I see new it motivates me that much more. In cutting out snacks and getting to the point of not eating them at all I also find that I don't desire the snacks either. My vision of being smaller and being active ... Mon, 10 Oct 2016 21:51:00 EST Don't give up http://www.sparkpeople.com/secrets.asp?tip=48783_dont_give_up Struggled all my life w/my weight. Like everyone else, tried many diets, lost, gained back.I was embarrassed when I saw myself in mirror or pictures. Didn't like pics of myself even when I was with friends.Had great friends. All were different sizes and we didn't care.I wasn't popular, or a nerd, I was just me who got alone with all groups in school (even the popular ones..lol). I decided not to do any more diets and I lived with being overweight as that was me.. <br><br>In 2000 I go pregnat ... Mon, 10 Oct 2016 17:15:00 EST Whats Your Pleasure..? http://www.sparkpeople.com/secrets.asp?tip=48779_whats_your_pleasure When you came to Spark People.... What brought you here.. Give me a idea.. What's your pleasure I am sure was not a answer.. You came cause you wanted to get rid of extra baggage that you are caring around..If someone feels that to get their ideal body image it is going to be a huge struggle... it will be far easier for them to give up... The secret is to give yourself short term goals as this will seem a lot less of a struggle and then alter your goals accordingly until you eventually reach ... Mon, 10 Oct 2016 12:01:00 EST The secret is there is no secret http://www.sparkpeople.com/secrets.asp?tip=48774_the_secret_is_there_is_no_secret The secret to weight loss is that there is no secret. All anyone has to do is eat fewer calories a day than the number of calories expended. Sounds pretty simple, right? It's anything but. <br>88888888888888888888888888888888888888<BR>88888888888888888888888888888888888888<BR>88888888888888888888888888888888888888<BR>88888888888888888888888888888888888888<BR>88888888888888888888888888888888888888<BR>88888888888888888888888888888888888888<BR>88888888888888888888888888888888888888<BR>8888888... Mon, 10 Oct 2016 02:13:00 EST Shaping Up by Making Small Changes http://www.sparkpeople.com/secrets.asp?tip=48771_shaping_up_by_making_small_changes Smiling Woman Holding Empty PlateSticking to a conventional diet and exercise plan can be difficult.<br><br>However, there are several proven tips that can help you “mindlessly” eat fewer calories.<br><br>These are effective ways to reduce your weight, as well as to prevent weight gain in the future.<br><br>Chew chew chew that is the right thing to do. Our brain needs time to process that I've had enough to eat.<br><br>Chewing food properly makes you eat more slowly, which is associated ... Sun, 9 Oct 2016 23:13:00 EST It's No Secret..Weight Loss Is Hard Work http://www.sparkpeople.com/secrets.asp?tip=48763_count_your_protein_percentages I have used sparkpeople since May 2016 to track my food. I really like the nutrition report and their food database. Reading their coaching tips helped me to manage my sodium intake which should be only 1500 mg a day. Protein eaten should be 6 ounces in a day. More than that, excess protein turns to fat. Use the nutrition report to track your protein . Divide your weight by 2 and eat 23% of that number in protein. It works. After 20 weeks, I have lost 30 pounds and track my food, water and ex... Sun, 9 Oct 2016 16:19:00 EST This Woman Lost 155 Pounds After Doctors Told Her She Shouldn't Even Be Alive - Prevention http://www.sparkpeople.com/secrets.asp?tip=48747_this_woman_lost_155_pounds_after_doctors_told_her_she_shouldnt_even_be_alive_prevention http://www.prevention.com/weight-loss/lost<BR>-155-pounds-after-life-threatening-dia<BR>gnoses?cid=NL_PVNT_-_10072016_Lost155L<BR>bsAfterDocsSaidShouldntBeAlive_More&ut<BR>m_source=PVN01&utm_medium=email&smartc<BR>ode=YN_0019351243_0001575630<br><br>hope that link works<br><br> <img src="http://photosaws.sparkpeople.com/guid/d5ce07bc-2b98-4210-a383-e8beb14c4ef2.jpg"><br><br>In 2009, Lisa Chimenti-Foster, 31, was diagnosed with not one, but several life-threatening illnesses that scared her in... Sat, 8 Oct 2016 14:44:00 EST Full-Fat Cheese Has Many Health Benefits, Including Weight Loss http://www.sparkpeople.com/secrets.asp?tip=48731_fullfat_cheese_has_many_health_benefits_including_weight_loss Full-Fat Cheese Has Many Health Benefits, Including Weight Loss<br><br><br>Trading saturated fats for added sugars and trans fats in our diet is among the worst lifestyle alterations to occur in modern history. We now know this is a recipe for obesity, heart disease, cancer and other chronic diseases.1,2<br><br>Many of these illnesses are now showing up in children, who are exposed to these ingredients even prior to birth through their mothers' diets.<br><br>The preponderance of research show... Fri, 7 Oct 2016 10:37:00 EST Track Exercise and Housework Activities Every Day to Help Keep Your Exercise Program Challenging http://www.sparkpeople.com/secrets.asp?tip=48727_track_exercise_and_housework_activities_every_day_to_help_keep_your_exercise_program_challenging I find that tracking my exercise program is just as important as tracking my food intake. As with recording my food intake, I have the greatest success when I make it a point to track all of my exercise activities every day. Tracking lets me know what types of activities I am doing and how long I am spending on each one. This helps me know when I need to make changes to exercises, repetitions, weight or tempo. As my fitness levels increase, I try and change up my exercise activities to en... Fri, 7 Oct 2016 07:23:00 EST Track the Foods (and Drinks) you Consume Every Single Day (Even those Small Snacks at the Office!) http://www.sparkpeople.com/secrets.asp?tip=48710_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, ... Thu, 6 Oct 2016 07:45:00 EST SHUT UP AND PUT IN THE WORK! http://www.sparkpeople.com/secrets.asp?tip=48689_shut_up_and_put_in_the_work YES! YOU READ RIGHT!! JUST SHUT UP ABOUT IT AND LET YOUR SUCCESS BE THE NOISE!!! THIS ISN'T A SECRET AFTER ALL. <br> <em>9</em> <em>243</em> <em>521</em> <em>381</em> <em>250</em> <em>386</em> <em>526</em> <em>304</em> <br><br>NOTHING ELSE TO SAY...I GUESS I HAVE TO MAKE UP 1700 WORDS FOR SPARKPEOPLE TO POST THIS SO BEAR WITH ME AS I MAKE UP WORDS! BLLLLLLLLAAAHHH BLAH BLAH BLAHHHHH BLAHHHHHHHHHHH AHHHHH HAAAAA BLA BLUE BLAH BLOOOOM BLAH!!! <em>40</em> OKAYYYY STILL... Wed, 5 Oct 2016 06:40:00 EST PREVENTION Magazine: 4 Types Of Vinegar That Help In Weight Loss Food Based Approach http://www.sparkpeople.com/secrets.asp?tip=48688_prevention_4_types_of_vinegar_that_help_in_weight_loss_food_based_approach 4 Types Of Vinegar That Help In Weight Loss<br>Food based approach<br><br>Vinegar is one popular food item that finds its use in homemade pickles, salad dressings and other savoury items.<br><br>It is derived from the French word ‘vin aigre’ which means sour wine. It is prepared by fermentation of a carbohydrate source.<br><br>These carbohydrate sources could be anything such as wine, apple, pears, berries, grains etc. In this process of fermentation, microbes convert sugar to alcohols which ... Wed, 5 Oct 2016 05:47:00 EST Drink 8 Glasses of Water a Day to Feel Full and Eat Less http://www.sparkpeople.com/secrets.asp?tip=48669_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... Tue, 4 Oct 2016 06:58:00 EST Full-Fat Cheese Has Many Health Benefits, Including Weight Loss http://www.sparkpeople.com/secrets.asp?tip=48660_fullfat_cheese_has_many_health_benefits_including_weight_loss Full-Fat Cheese Has Many Health Benefits, Including Weight Loss<br><br><br>Trading saturated fats for added sugars and trans fats in our diet is among the worst lifestyle alterations to occur in modern history. We now know this is a recipe for obesity, heart disease, cancer and other chronic diseases.1,2<br><br>Many of these illnesses are now showing up in children, who are exposed to these ingredients even prior to birth through their mothers' diets.<br><br>The preponderance of research show... Mon, 3 Oct 2016 10:17:00 EST Full-Fat Cheese Has Many Health Benefits, Including Weight Loss http://www.sparkpeople.com/secrets.asp?tip=48659_fullfat_cheese_has_many_health_benefits_including_weight_loss Full-Fat Cheese Has Many Health Benefits, Including Weight Loss<br><br><br>Trading saturated fats for added sugars and trans fats in our diet is among the worst lifestyle alterations to occur in modern history. We now know this is a recipe for obesity, heart disease, cancer and other chronic diseases.1,2<br><br>Many of these illnesses are now showing up in children, who are exposed to these ingredients even prior to birth through their mothers' diets.<br><br>The preponderance of research show... Mon, 3 Oct 2016 10:17:00 EST The Lazy Persons Workout Guide http://www.sparkpeople.com/secrets.asp?tip=48649_the_lazy_persons_workout_guide Admit it. No matter your situation you have time to train. Unless you work sixteen hours per day and seven days per week, you can find some time. Yes, I know, you have family, work, and other commitments each day, but beyond those I know you can find at least twenty-minutes, three times per week to devote to training.<br><br>It's all about time management. Finding only twenty minutes three times per week is better than doing nothing. Now, imagine working as hard as possible in those three twe... Sun, 2 Oct 2016 17:15:00 EST Put the Ice Cream Down and Back Away http://www.sparkpeople.com/secrets.asp?tip=48648_put_the_ice_cream_down_and_back_away We all made the dissension to loose weight from a popular pill or book we buy.. It goes on a shelf and gathers dust... everything from Weight Watchers to having our teeth wired shut but to just shut your mouth up will require a lot of thinking.. Yes I have heard it all.. I am not going to weigh in front of a tome of women and shame myself into a frenzy.. Loosing weight it requires diligence.. patience.. and discipline and there is no two ways about it.... I did find Spark People and when I d... Sun, 2 Oct 2016 16:23:00 EST Don't Buy It http://www.sparkpeople.com/secrets.asp?tip=48607_dont_buy_it The best thing I have done for weight loss success is leaving trigger foods at the store. I buy mostly health foods and buy some healthy snacks like Belvita Bars, Kashi cookies, etc. I do not buy chocolate other than cocoa powder and I do not buy ice cream.<br><br>Ice cream and chocolate are my two trigger foods that I will not leave alone until it is gone. My sister thinks that if I keep buying these, I will get used to having it and therefore, quit wanting to eat it all. In my experienc... Fri, 30 Sep 2016 14:02:00 EST Look Out Below.. Caution Shedding Weight http://www.sparkpeople.com/secrets.asp?tip=48588_look_out_below_caution_shedding_weight Wow.. Are you shedding weight ..? or maybe like me you loose two pounds and they find their way back and loose them again.. Like a old friend who stops by every once in a while... When you joined Spark People what did you have in mind...? One thing being on here has made me think of when I first got started.. You are going to drop ten pounds a week if it takes you out and then your heaving and breathing as if you had ran a Marathon.. Now I am going to tell you something that may or may not se... Thu, 29 Sep 2016 13:51:00 EST Track the Foods (and Drinks) you Consume Every Single Day (Even those Small Snacks at the Office!) http://www.sparkpeople.com/secrets.asp?tip=48583_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, ... Thu, 29 Sep 2016 00:19:00 EST Consistency and Being Realistic http://www.sparkpeople.com/secrets.asp?tip=48571_consistency_and_being_realistic Set realistic goals (small and attainable); when you reach a goal, set another one (and reward yourself, too!). I set my goals in 10 pound increments as well as sizes and listed them on my SparkPage along with the deadlines I hoped to reach them by. I also list the dates I actually reached my goals. The rewards can be small, but I recommend honoring this achievement.<br><br>Exercise daily. It will lift your spirits and help with weight loss and general well-being. I recommend exercising ... Wed, 28 Sep 2016 13:59:00 EST Benefits of doing it the second time around http://www.sparkpeople.com/secrets.asp?tip=48559_benefits_of_doing_it_the_second_time_around With this being my second time doing the spark people program I took time in the beginning to reflect back on the first time I lost weight and made positive changes - and revamped them. It was very eye opening to see how even though I knew what to do I found it really hard to implement all of the things at the same time. Of course this made weight loss the first time to be very very slow but I did it. <br><br>The first time was 5 years ago. I started to lose weight after my youngest son w... Tue, 27 Sep 2016 21:11:00 EST Benefits of doing it the second time around http://www.sparkpeople.com/secrets.asp?tip=48558_benefits_of_doing_it_the_second_time_around With this being my second time doing the spark people program I took time in the beginning to reflect back on the first time I lost weight and made positive changes - and revamped them. It was very eye opening to see how even though I knew what to do I found it really hard to implement all of the things at the same time. Of course this made weight loss the first time to be very very slow but I did it. <br><br>The first time was 5 years ago. I started to lose weight after my youngest son w... Tue, 27 Sep 2016 21:11:00 EST Drink 8 Glasses of Water a Day to Feel Full and Eat Less http://www.sparkpeople.com/secrets.asp?tip=48547_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... Tue, 27 Sep 2016 06:42:00 EST Protein and Water http://www.sparkpeople.com/secrets.asp?tip=48534_protein_and_water Make sure to get 60g of lean protein and 64oz of water in every day. You will be amazed at what those changes can do for your weight loss. The water is necessary for proper body functions. Eat your protein first at meals, so that you fill up on that instead of sides. Protein fills you up faster, keeps you feeling full longer, and keeps your metabolism firing longer. As a result, you eat less throughout the day. Don't focus on calories, focus on the lean protein. You calories will natur... Mon, 26 Sep 2016 11:01:00 EST Log your food http://www.sparkpeople.com/secrets.asp?tip=48516_log_your_food As I approach 100 pounds lost, I can say that being consistent with logging my food and keeping up with Sparkpeople has been the biggest factor in my weight loss. I am most proud of my Sparkstreak for logging in. 337 days and counting! I haven't missed a day since starting. Even when I have eaten too much or if I go over my calorie count for the day, I make sure and log it in. No judgment, just honesty and consistency. If I log it, I can see it and learn from it. Sometimes it seems so picky t... Sun, 25 Sep 2016 17:09:00 EST Eat Breakfast Daily http://www.sparkpeople.com/secrets.asp?tip=48496_eat_breakfast_daily It sets you up for a successful day of eating. What you eat for breakfast has a powerful impact on how hungry you are for the entire day. My biggest weapon in fighting against evening eating is eating breakfast. Well, I see there is a minimum word count on secrets of success. I guess uncomplicated, easy to explain secrets aren't good enough. I guess I'll add, then, that eating breakfast has been found to be a common habit in people who have lost weight and kept it off. I always include plent... Sat, 24 Sep 2016 08:51:00 EST