SparkPeople Weight Loss Secrets

snack instead of dinner

Fri, 17 May 2013 18:31:00 EST

If you want dessert, or an unhealthy snack...then count that as your meal...not on top of your meal!

Shakes and Water

Wed, 15 May 2013 10:57:00 EST

I drink a healthy meal replacement shake for breakfast and sometime have another for lunch then a regular meal for dinner.. The shakes are quick, full of protein and taste great. I also drink at least 8 oz of water 8 times per day. I snack 3 times a day with no more than 200 calories per snack. I never feel like I am dieting since I eat so often.

Eat Slowly!

Wed, 15 May 2013 10:11:00 EST

Put your fork or spoon down between each mouthful. Chew and swallow that bite before picking up your fork/spoon again. This allows your brain to recognize your "I'm full" signal more easily and definitely before you've eaten too much.

Flavored Water

Wed, 15 May 2013 08:37:00 EST

I add flavor from real fruits to my water. This gives it a natural taste without the artificial sugars.

Eat

Wed, 15 May 2013 07:54:00 EST

I eat 1200 calories a day, broken in 3 meals and 3 snacks, i eat everyuthing that i can count the calories, ofcourse mindfully that if i eat an 800 calorie lunch i wont have any left for dinner, i also burn 1500-3500 calories a day.

Shakeology -my success story

Mon, 13 May 2013 21:19:00 EST

Drink shakeology for dinner. Keeps me full and stops me from nighttime snacking. 58
16 grams of protein and a healthy meal that keeps hunger at bay and actually tastes good.

varzesh

Mon, 13 May 2013 02:09:00 EST

varzesh

I used to be a fat guy, now I'm skinny

Sun, 12 May 2013 04:41:00 EST

I used to be a fat guy. Everybody hates me, my studies getting worse, my crush rejected my love. then I decided to make some 'alteration' to myself. 6-7 months later, my weight dropped from 102KG to 51KG. Many people wanna be friends with me, my studies slightly better, and my crush suddenly wanna couple with me. I'm skinny now, so now you love me!? Then due to what she did to me before, I rejected her like she rejected me before. She sad... and cried. I screwed up. (continue at below...)

CHOCOLATE

Fri, 10 May 2013 18:59:00 EST

I love chocolate but I have a tendency to overindulge. So, to combat this I buy an extra large chocolate bar and break it into pieces. I put them all in a plastic bag and stick it in the freezer. When I crave chocolate I take out just one piece and because its frozen it takes longer to eat. This way I savor the taste.

Night time eating/bingeing

Fri, 10 May 2013 15:22:00 EST

I have learned that I gained most of my weight bingeing in the evenings in front of the television once my children went to sleep. What helped me acheive my goal weight was the following. Keep low calorie snacks handy if you really need to eat. Do not allow high calorie foods in the bedroom if that is where you watch TV or work on a computer. (I stick with 94 % fat free popcorn or an apple.) Learn a craft like cross stitching or crocheting to keep hands busy instead of your mouth. Good Luck!

Learn to Say 'No' before thinking

Fri, 10 May 2013 04:11:00 EST

I have developed a habit of saying 'no thank you' to anything I'm offered to eat that is not on my tracker for the day - before even thinking about what is on offer! People have stopped offering now!

Love Soda?

Wed, 8 May 2013 17:41:00 EST

I used to drink a lot of soda, but I'm not as tempted since I bought my Sodastream machine! I bought the Crystal Light Lemonade syrup for it and it gives my all the delicious fizzy goodness for only 5-10 cals a glass. An average glass of soda is over 100!

They make so many different flavours, and all syrups are less than half the cals of soda.

Think through what you're about to eat

Tue, 7 May 2013 05:41:00 EST

When I have food cravings I take a moment to think through the process of eating it right through to how I'll feel afterwards, e.g.:

- the guilt I'll feel about getting off-track
- the displeasure at having to log it into my food journal and seeing my daily calorie allowance go over
- getting on the scales in the morning and seeing the number go up
- the harm I'm doing to my body with those trans fats
- wasting any exercise I'd done that day

Not so keen on eating it ...

The power of self will

Tue, 7 May 2013 03:14:00 EST

I have recently discovered the power of my self will in helping me stick to my planned fitness and nutritional goals for the day. In the morning when I reach out to snooze my workout alarm, I tell myself that I have rested for the night and that it's time to get moving. During the day when I am tempted by extra snacks I tell myself to stick to the planned snacks and nutrition for the day, otherwise that hour of exercise in the morning would have been wasted. 224

Water, water, water!

Thu, 2 May 2013 19:40:00 EST

It was made VERY obvious to me recently when I upped my water intake that that was just what I needed to get back on track with weight loss. I'd never noticed how important water could be until I made this change. If you find water boring, there are TONS of ways to make it more interesting! A quick internet search will give you ideas!

Rule of thumb for eating

Tue, 30 Apr 2013 09:15:00 EST

I follow what I call 4-3-2-1
4 servings of veggies and fruits,
3 servings of protein,
2 servings of whole grains,
1serving of sweets/fats...
12 glasses of water day ( 1 glass per hr)
Keeping this simple tab has kept me in track of nutrients I need for the day

WALKING

Mon, 29 Apr 2013 20:08:00 EST

I have tried so hard to loss weight and have failed miserably. Walking is the key to losing weight so I am going to start walking everyday even if it does hurt but I want this so badly. So lets all walk for a healthier life style and we will be successful.

Spark People Phone App!

Mon, 29 Apr 2013 16:24:00 EST

The App for Spark people has been my rock. Tracking food isn't easy but with the help from the app, Im able to keep track and see where I am from day to day with calories and fat. Big help! 41

EMERGENCY FOOD

Wed, 24 Apr 2013 22:16:00 EST

I always grab an apple and a big lidded glass filled with Crysal Light as I go out the door. It helps me not to stop at a fast food place because the apple keeps me satisfied till my next meal. The drink quenches my thirst instead of getting a soda. 43

PREPLAN AND PRETRACK your foods!

Wed, 24 Apr 2013 09:48:00 EST

I have a very hard time keeping track of my foods... My hubby and I started to preplan our meals.. at that time, I will log them into my sparks tracker for that week... when I eat them, all I have to do is click on it.. I started doing this for breakfast and lunch and it has kept me on track 90% of the time.. just knowing what you are going to eat saves time and even time for tracking!

My scale.

Mon, 22 Apr 2013 14:37:00 EST

I took my scale out of the bathroom and placed it in my kitchen near my refrigerator. Practically right in front of the door. Also, I put a huge sticky on the refrigerator with my goal weight written in bright bold red numbers. A reminder and a visualization. Every time I walk in the kitchen to the frig. the scale and sticky great me. 192

Food Journaling

Sun, 21 Apr 2013 12:00:00 EST

I journal everything I eat (even a piece of gum) & drink. I track calories, carbs, fat g., protein, dietary fiber and sodium & tally it up every night. Than at the end of the week I tally up all of my weeks totals and find the average. Sometimes you'll have 1 bad day but within the entire week you can still be right on target. It has helped me a ton!

raspberry ketones

Wed, 10 Apr 2013 16:16:00 EST

This appetite suppressant will keep you from eating large meals and craving those sweet treats we love but are deadly. Take only if your system can tolerate them. They really do work. 9

Holding myself accountable

Wed, 10 Apr 2013 10:48:00 EST

Using the nutrition tracker is very important to me. I even have the app on my phone. The part of this activity that has helped the most is I don't mindlessly eat anymore. Food is now fuel for my body. I pay close attention to what foods I eat and what my food is made of. I plan ALL my meals. It may sound hard, but its not. I now eat to live rather than eat because I can. The amazing thing about this change is that I enjoy and have more appreciation for my meals now.

medication

Mon, 8 Apr 2013 16:05:00 EST

I have gained 90lbs in 8 months on medication. So my doctor has put me on adderall for ADHD to lose the weight, so far I have lost 26lbs in 4 months on the adderall. I eat normal which is pretty healthy and I exercise a little. I gained 50lbs before on seroquel and lost it on abilify. So medication can really do some damage. I take the meds for schizophrenia and have to be on them. I wish there were natural alternatives to the medication but the ones I have tried do not work for me.

Close the kitchen after dinner

Sat, 6 Apr 2013 18:50:00 EST

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Counting Calories for Weight Loss

Thu, 4 Apr 2013 09:25:00 EST

Counting calories may be the hardest part of a successful weight reduction, but it is the only true way to lose those unwanted pounds

Water Water Everywhere!

Thu, 4 Apr 2013 01:40:00 EST

Before I even get in the shower in the morning, I grab a big 32 oz. tumbler of cold water to drink. I drink 1/2 while the shower is warming up and the other 1/2 while I finish getting ready.
By the time I leave for work I have already drank 1/2 my water.
I fill it up again for the day (This one I don't always finish).
I fill up another for the ride home and make myself finish it before I walk back in the door.
When I work out I fill another for the health club.
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Live Like You Already Reached Your Goal

Tue, 2 Apr 2013 14:36:00 EST

I realized a good way to keep yourself exercising and eating healthy - and that's to do everything as if you've already reached your weight loss goal!

When you lose weight, your stomach shrinks along with you, making you feel full faster. Because you know this - and you don't want to stretch out your stomach - you are compelled to eat less. With this kind of mindset, you're eating less. This is a method of portion control.

I have already lost a few pounds by doing this! You can,...

Eat your spanakopita (Greek spinach pie)

Sun, 31 Mar 2013 06:27:00 EST

You can eat vegetables in lots of ways. You can eat them raw,boiled,roasted or fried. But what happens if you're not a veggie person or your kids don't eat their veggies? Try making a spinach pie recipe. It's healthy,tasty and you and your family will love it. It's a good source of Vitamin A & C.

Sleeping helps you lose weight

Sat, 23 Mar 2013 20:29:00 EST

After daily weighing for a while, I've really noticed that I lose weight after a good night's sleep. So to avoid night time eating, DH & I go to bed earlier. We say, "Off to lose some weight" as we go to bed. I used to hate going to bed, now I am happy to take myself off.

Dont give up the junk foods you love all together

Sat, 23 Mar 2013 15:28:00 EST

One day a week, usually saturday when I go places, I have a crap day. On this day I have a break off my diet and eat the junk food I cant have when I'm on my diet. Because of how driven I am toward losing weight, I'm at the point where chocolate and skittles don't seem very appetizing anymore, so instead i waste my calories for the day on going out to eat. This not only keeps you on your diet during the week but helps you lose weight due to the difference in calories. 4

portion control

Fri, 22 Mar 2013 19:13:00 EST

Yes, I want candy! When I get a urge for sweets I let my self have just one. That only works if I don't bring it into the house. So, when at the store and temptations abound, I let myself choose one thing - a candy bar or a cookie, something small. I feel better with that than buying a whole bag or box of something. We don't have to deny ourselves. We just have to use portion control and keep temptations out of our everyday life. 381

Reward Yourself

Fri, 22 Mar 2013 07:28:00 EST

Setting and reaching goals deserve to be rewarded. BUT don't reward yourself with food - we are not dogs. Reward yourself with a new outfit, trip to the spa or something you've wanted to do but couldn't because your weight held you back.

Drinking more water to hydrate and flush your system

Wed, 20 Mar 2013 14:47:00 EST

My health club has a steam room and sauna. I will use both to relax and sweat, but also to hydrate my body inside and out. The heat makes you drink lots of water and cleans the pores. I also feel like I am on a mini vacation 198

Feel like I'm cheating -- it got so easy

Fri, 15 Mar 2013 07:03:00 EST

I knew that alcohol had calories but didn't listen and drank daily anyway. Then I gave up alcohol and like magic, the weight started to come off. I've more than doubled the rate on my 2nd 10 lbs vs my 1st 10 lbs lost when I was drinking. It feels like I am cheating! And when not drinking, I'm less likely to overeat and more likely to get some exercise in. Plus with the extra calories available for my daily allotment - I have more choices in the foods I eat.

KILL YOUR CRAVING

Mon, 11 Mar 2013 21:25:00 EST

224 TO KILL YOUR CRAVING FOR OTHER FOODS......DRINK A HUGE GLASS OF GINGER ALE WITH ICE AND FRESH LEMON AND EAT 2 DILLED PICKLES. IT WORKS.... ENJOY!

What steps should I take to lose weight?

Sat, 9 Mar 2013 12:16:00 EST

Putting on extra weight while pregnant is, as we all know, part and parcel of the whole process. And it has it's plus points too - those bigger boobs make your hubby feel like a kid at Christmas! :)

Cravings: the 15 minute rule

Fri, 8 Mar 2013 12:10:00 EST

When I have a terrible craving, I tell myself I can have it in 15 minutes if I really still want it. In the mean time, I drink water and consider if there might be an emotional trigger to the craving. If so, I try to deal with the feelings first. Most of the time, I forget about the craving or it becomes less intense so I can deal with it without overindulging. Sometimes I decide to eat the treat, but if I do, I know I made a conscience decision I can live with, not an impulsive one.

How can I track home-made meals? A: food scales & groupings

Fri, 8 Mar 2013 11:26:00 EST

Estimating calories in home-cooked meals can put you wildly off the mark. If you frequently make a dish, take the time to enter each ingredient and its weight as a Grouping.

Record ingredients' weight as you make it. Write it down on paper, you don't have to enter it while you're cooking! Put the total weight of the dish in the title as a reminder. Weigh your serving then divide that amount by the total recipe weight. Enter that percentage as the quantity of the Grouping when you trac...

Gluten free diet

Thu, 7 Mar 2013 20:13:00 EST

I have a friend who has Celiac disease. As a challenge I told him I would try going a week without eating breads chips, or anything w/ gluten in it so I could appreciate what his diet is like. Turns out, I felt GREAT after that week, so I decided to try to go longer....

That was over a month ago, & I'm still gluten free. My appetite has shrunk like you would not believe! I don't even miss the bread anymore, and I've lost 11 lbs since!

Taste

Wed, 6 Mar 2013 22:53:00 EST

If it taste bad the first bite. It's not. Going to taste better after 3 or 4 bites!

Time

Wed, 6 Mar 2013 17:55:00 EST

Its what you do the majority of the time that adds up...You can eat whatever you want 2 days a week but the rest of the time stay on track and the weight will stay off.

Beauty in the eyes of the beholder

Tue, 5 Mar 2013 22:33:00 EST

I have had people tell me that I am going to fail at this goal and I just tell them that I am no quitter. So if people tell you that you are a failure and that you are not beautiful then just look them in the eye and tell them that beauty is in the eyes of the beholder and they will see that you are right.,

Think only about today.

Tue, 5 Mar 2013 12:11:00 EST

Dont think about anything but today. Getting through today is the goal. Not if I will lose 5 pounds this month or if I will fit into that dress I love. Concentrating on staying within my calorie limit and my exercise today. I will worry about tomorrow when tomorrow comes.

eat different things and # of calories

Sat, 2 Mar 2013 21:38:00 EST

Always mix up your calories each day, For example it is easy for people to get used to eating the same breakfast every day because it has a particular number of calories. The problem is, you get board with it and your body adjusts to it so eventually you stop loosing weight. Mixing it up every day keeps your body from adjusting to the same foods and number of calories per meal each day.

Weight loss and elimination

Sat, 2 Mar 2013 19:30:00 EST

A daily drink of apple cider vinegar with honey and cayenne pepper makes for a real pick me up and colon cleanser

Fighting cravings for sweets/snacks

Wed, 27 Feb 2013 15:07:00 EST

Keep some sugar free, fruity flavored gum on hand. When you feel the need for sweets, chew your gum instead. That way, you feed the craving in your head and not your stomach.

Use A Straw To Drink Water

Wed, 27 Feb 2013 10:46:00 EST

I found that if I use a straw when I drink water, I am able to get more in. I usually am able to refill my cup (16oz) 2 times before the ice has completely melted from the first cupful. 274

Writing A Diet Diary

Tue, 26 Feb 2013 20:54:00 EST

I could never do a diet diary until I decided to make my weight loss journey something I could share and inspire others with. So I started typing everything every day...how I felt, what I ate, what recipes I found. It motivated me to think I might help someone else one day who feels fat and hopeless. I feel so much more empowered and I am becoming my own weight loss expert! 58

Eat Regularly

Tue, 26 Feb 2013 02:56:00 EST

Aim to eat every four hours, breakfast, lunch, dinner and snack. That way your body learns that food is in good supply and stops it from going into famine mode where it stores ever bite as fat as it doesn't know when the next meal will be.

Brush teeth to stop snacking

Mon, 25 Feb 2013 08:32:00 EST

To keep snacking in check at night I will brush my teeth after dinner or my healthy snack to mark the end of eating for the day. After my teeth are brushed I am done for the day. I have used this technique to help me overcome plateaus also.

Sweet tooth?

Sat, 23 Feb 2013 13:11:00 EST

When the craving hits... grab 12 chocolate chips and eat 1 at a time. Craving gone and only about 70 calories. You could also eat 1 tsp of plain sugar. Trust me, you eat that and your sweet tooth is GONE.

Never been happier....

Fri, 22 Feb 2013 21:21:00 EST

I lost 40lb in 24 days. It was healthy, it supported and it was life changing for me. Onto a happier me.

smoothie

Fri, 22 Feb 2013 20:14:00 EST

constant, loyal, dedicated and strict

The Power of the Tootsie Pop

Thu, 21 Feb 2013 16:15:00 EST

When I get a sweet tooth craving, primarly after lunch or dinner, instead of reaching for chocolate or cookies, I reach for a tootsie pop. Sucking on a tootsie pop will last 30 to 45 minutes and you get the chocolate tootsie roll at the end. By the time you are done the pop your sweet tooth craving is satisfied and it only cost you 60 calories. Try it, it works!!

Secret to weightloss and health

Wed, 20 Feb 2013 18:52:00 EST

In order to lose weight, you should drink half your weight in ounces of water daily. example: if you weight 160lbs, drink 80oz of water throughout the day :) Not only will you shed weight faster, BUT it helps your hair and skin better looking and moisturized :)

The Power of Sleep

Tue, 19 Feb 2013 21:27:00 EST

If you are hungry in the evening and have already used up your calories for the day, go to bed early! I am sure we all need more sleep anyway for a healthy body. You can't eat when your sleeping! Unless of course you sleep walk into the kitchen! Night, Night
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The ONLY Secret to Getting Healthy and Fit is...

Tue, 19 Feb 2013 10:10:00 EST

You have to DECIDE that you WANT it MORE than anything. You have to DECIDE that you NEED it like food, water, and air! Let's get it!

344 84

Don't starve, eat

Sun, 17 Feb 2013 23:45:00 EST

Most people think weight loss consists of exercising and fasting, but the real solution is to exercise AND eat (the correct amount of course - 1500-1800 calories). If you eat too little, your body stores everything because it doesn't know when its next meal is coming. However, if you eat enough, your body is willing to let go resulting in lost weight! So eat people!

Don't Make Big Changes

Fri, 15 Feb 2013 10:33:00 EST

When you stall-be persistant while making a small change.

You can have it - LATER

Wed, 13 Feb 2013 23:42:00 EST

When I want a second helping or a naughty treat, I tell myself I can have it - in 30 min. I clock-watch waiting for my treat for about 10 min, then find that my 30 min has long-passed and I don't want it anymore! If I still DO want it, I have it, but usually it doesn't matter anymore

Squats before eating

Mon, 11 Feb 2013 07:16:00 EST

Challenge: do 30 squats before each meal and snack; it all adds to getting in shape!

Measure Everything

Sun, 10 Feb 2013 22:48:00 EST

I make sure I measure everything I eat, and was surprised to find that my guess work was shortchanging me ..... little wonder I felt hungry when I shouldn't have!

Spark people if I stick to the plan it works

Sun, 10 Feb 2013 19:12:00 EST

I find that my self esteem and sticking to the spark peoples plan and excersizing it works. 213

Greek yogourt

Sun, 10 Feb 2013 17:02:00 EST

Greek yogourt is my go-to snack when I've got an evening craving for something sweet. Try Oikos 2%, it's got fruit sauce at the bottom... delish! And it runs you 100 Cal. A little bit of fat is better than fat free, remember they replace the fat with something else!

Water, water, and more water

Sun, 10 Feb 2013 15:08:00 EST

We have all heard about the importance of drinking water but That is my secrete. The more I drink, the more I lose and feel better doing it. My skin looks better, I am not as snacky, and I feel better while losing weight.

Keeping Everything In Place

Sun, 10 Feb 2013 11:44:00 EST

This is a small tidbit that may support you on your weightloss journey...For those women who maybe starting out with a little more weight (200 lbs +), try using a compression garment, body shapers (i.e. girdles). It helps with keeping everything in place.

Make Healthy Choices Automatic

Sun, 10 Feb 2013 10:21:00 EST

Choose a few healthy Breakfast and Lunch combos that you enjoy and know will meet your daily nutrition and calorie goals.

Jog around the house constantly

Sun, 10 Feb 2013 10:02:00 EST

Every morning I jog around the house as I do all my daily chores, as well as, surf the net, read emails, read the paper, etc.

Water

Sun, 10 Feb 2013 09:07:00 EST

Drink, drink, drink your water. In a week you won't be running to the bathroom so much.

At Total Me!

Sun, 10 Feb 2013 04:32:00 EST

For weight loss using the Spark tools for recipes, the recipe calculator, and then being able to track anything and everything that went into my mouth helped me develop an entirely new lifestyle so that I did not think of dieting but I wanted what was healthier! It was also a help to know that because of my work schedule that I could make Spark work within my busy schedule! However, when I retired the whole website, team and friends were there for me to continue learning!

Small steps!

Sun, 10 Feb 2013 01:19:00 EST

everytime i am waiting for my food to get cooked or brushing i try to do squats or stretches. however small they look,it all adds up to the entire fitness!

tracking food

Sat, 9 Feb 2013 06:51:00 EST

Tracking food is the secret. if you don't track your food you get food amnesia -- you ""forget" what you have eaten and so you eat more than what you should

Make time to exercise, even if its only a little

Fri, 8 Feb 2013 13:10:00 EST

Exercise is key when it comes to losing weight. It goes hand in hand with your dieting efforts, so we need to be just as aware of our activity as we are of our food intake. We need to remember that ALL activity counts, whether it be parking further away, taking the steps instead of the elevator, or walking the dog, it all counts! So let's all get active! 9

PEP

Fri, 8 Feb 2013 12:02:00 EST

My secret to success is PEP
P-prayer
E-exercise
P-portion
I start my day off by putting God first giving Him all of my shortcomings and drawing all of my strength from Him. I turn to Him in times of struggle. He carries me through.
I am doing the c25k 3 days a week and exercising at least 10 min. on the other days.
I am using the food tracker waching my portions and adding fruits and vegies for all of my meals and keeping my snacks healthy.

Drink 64oz of water from February 1st to March 1st

Tue, 5 Feb 2013 21:25:00 EST

drink water with every meal and when you work out...even while your not eating too...drink it before bed and when you wake up

Healthy Fats

Sat, 2 Feb 2013 18:22:00 EST

I find keeping a serving of unsalted nuts helps me when I am hungry. They really raise my blood sugar fast so I do not feel hngry or tired.

Jump start on weight loss or breakthrough that plateau

Sat, 2 Feb 2013 04:37:00 EST

I have struggled with losing weight for years. I am a very active person and always have been, but the natural aging process and slowing metabolism caught up with me. It was hard for me to start losing weight. I found relieve when I came across the 24 day challenge by AdvoCare.

Quit smoking and loose weight

Fri, 1 Feb 2013 13:33:00 EST

Every time you think about a cigarette put on one fast song and do cardio for just that one song. I did that and lost 5 pounds the first month I quit and never looked back. Good luck!

Drinking More Water

Fri, 1 Feb 2013 12:27:00 EST

Sometimes we think we are hungry when really we just need to drink some water! Seriously, my husband and I drink water when we think we are hungry, like late in the evening and wouldn't you know, we don't have the hunger pangs anymore!

Hungry and dont know what to eat

Thu, 31 Jan 2013 18:47:00 EST

Always keep "All Whites" egg whites on hand...you can have a full cup scrambled with some green peppers and diced onions for less than 125 calories. I like these better than any other kind of egg whites because they are fluffier and the taste is better...

Making Snacks Count

Thu, 31 Jan 2013 15:12:00 EST

When I choose to snack, I make sure that I'm taking in at least 10 grams of protein...that helps me to reach my daily goals AND helps me avoid snack foods that have little nutritional benefit, like chips or cookies. There are lots of options under the BariWise brand, both sweet and savory, to choose from. It's a little extra money, but SOOOO worth it!

Enlist a friend

Thu, 31 Jan 2013 09:57:00 EST

Grab a friend with similar weight loss goals. You can share recipes, workouts, and it adds 189 healthy competition.

Run Your Butt Off

Mon, 28 Jan 2013 01:08:00 EST

Running is great for weight loss and energy for me.

Spark Weight Loss w/Gluten, Wheat, Sugar FREE + Blood Type Compatible Foods

Sat, 26 Jan 2013 15:36:00 EST

Check the food recommendations for your Blood Type. Eating according to your blood type maximizes metabolic efficiency, especially if you scrub accumulated Lectins from your receptor sites. See the DEFLECT for your blood type at www.northamericanpharmacal.com/affiliates/
rcampbell.php

Snack options compatible with most blood types are at www.maukfamilyfarms.com such as Mineral Rich Crusts, Breakfast Crusts and Flaxseed Crisps. Layer them with nut butters and whole food jimmies. ...

Track Before Eating

Sat, 26 Jan 2013 06:21:00 EST

As I pack my breakfast, lunch, and snacks for the day I record them all in my food diary. That way I don't have to worry about tracking during the day and can leave my journal at home. If I don't eat something I packed, I cross it off later on. If I eat something different I jot it on a post-it and stick it in my pocket so I don't forget to record it. Then I only need to track dinner at night and add up my daily totals. I find this to be a great time saver. 12

"Hot Chocolate"

Fri, 25 Jan 2013 15:09:00 EST

When I crave something chocolate i make hot chocolate. 8oz skim milk, 1 Tlbs cocoa powder, dash of vanilla extract, dash cinnamon. Heat on stove while whisking. Delicious!

Vitamins I found very helpful !

Thu, 24 Jan 2013 14:18:00 EST

In the beginning a few years ago,I had a doctor I dealt with regularly and a counselor also.I went to the GNC or a Vitamin Shoppe and did some research like they told me too.I found that chromium plus cinnamon helps you naturally maintain healthy weight and sugar levels.I also began taking a woman's ultra mega for energy and bone plus breast health , as with all overweight people that is an issue. 381

No processed foods

Thu, 24 Jan 2013 09:10:00 EST

I decided to try to get rid of all the processed foods in my diet. In two days I lost two pounds. I thought it would be hard but it is not. You can eat all the meat you want, any vegetables and fruits. For snacks I have sunflower seeds, dried cherries or popcorn, or I made homemade energy bars with natural peanut butter. i still have my coffee in the morning but it is working great and I am never hungry. Many articles say it is the best non diet ever.

My weight loss secret i

Thu, 24 Jan 2013 08:41:00 EST

The secret for loosing weight and keeping with it for me is motivational posters. I will read the motivational quotes and when I am feeling low I will go to pinterest and look up fitness motivation or weight loss. The pictures and words lift me up and give me the determination to succeed. I feel seeing others who have gone the distance give me the push I need. I know I can do it to and so can you.

Trigger food

Mon, 21 Jan 2013 05:54:00 EST

If I have a trigger food that usually I can't keep in my house without finishing off the whole box...for me mint ice cream bars...I hide them in the back of the freezer with everything piled on top so that I can't get to them without digging everything else out first!!

Keeping my hands occupied

Sun, 20 Jan 2013 16:10:00 EST

If I decide to sit and watch TV in the evenings, I keep my hands busy with knitting or other needlework, which helps me stay away from mindless snacking. No one wants to get crumbs all over a beautiful hank of premium yarn :-)

When I get hungry..

Fri, 18 Jan 2013 12:26:00 EST

When I start getting hungry I go brush my teeth. I know it sounds weird, but with a clean month it makes me not hungry, and who wants to brush their theeth and then go eat Cheetos anyways? It keeps me focused and helps with that pesky self control issue.

Current Pictures

Thu, 17 Jan 2013 11:56:00 EST

Whenever I just want to give in to my cravings and cheat, I look at a picture of myself at my biggest weight. I take it with me everywhere. It reminds me of where I don't want to end up again.

Stay busy!

Wed, 16 Jan 2013 22:14:00 EST

The best way I've found to not give in to temptation between meals is to keep myself busy. It's harder to focus on hunger or snacking itches when I'm busy with work or reading a great article, or talking to friends. When that Hostess cake calls your name, do anything it takes to get your mind off it.

Slim Reality

Wed, 16 Jan 2013 19:58:00 EST

Slim (not grim) reality is that if I can't control the "stop" button, I don't eat the food. The way I lose weight and feel good is to eat vegetables and lean protein with a healthy fat. Counting calories doesn't work for me if I eat white carbs. I get so hungry. I end up failing and quitting. I eat foods I like such as shrimp, avocados, goat cheese, kale chips, fresh salsa, grilled fish, artichokes, dark chocolate and turkey bacon. If I can eat what satisfies me, I can avoid eating junk.

Saving dollars and losing pounds

Wed, 16 Jan 2013 19:34:00 EST

Each time I feel like hitting the vending machine, I take the change that I would have used and put it in a jar. My stash grows and I feel great about not having spent it on junk. Made me realize how much junk I would have otherwise eaten and how much money would have been gone by now. I started carrying healthy snacks with me to work and dont feel tempted by the machine anymore.

Formula that works for me

Wed, 16 Jan 2013 12:14:00 EST

Daily formula that is working for me:

5 fruits/veggies a day
+ 8 glasses water
+ 20 min. fitness

This equals weight loss when combined with self control between meals.

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Divide and Conquer

Wed, 16 Jan 2013 05:51:00 EST

As soon as I get home after grocery shopping I divide everything into single serving portions and write the calorie count on the containers so that there is no guessing the rest of the week. (an added plus is that it saves time during the workweek too)

Exceptions

Mon, 14 Jan 2013 19:59:00 EST

I can never make an exception.Any exception puts me right back where I was. I am a food addict so its is essential I never go over my daily minimum allowance of calories

Baby steps

Mon, 14 Jan 2013 18:24:00 EST

I'm taking the special k challenge to lose 6lbs in two weeks and i already lost 4lbs and it's only been a week. Instead of making a goal that is completely out of reach like " I want to lose 30 pounds in 2 months" I make one that is in reach. once I've reached the small goal of losing 6 lbs, then I will make another goal to lose another 6lbs and so on and so forth.

I added 'fiber' as a tracker item

Sun, 13 Jan 2013 14:26:00 EST

It isn't just all about calories. Tracking fiber has helped me make healthier choices and balanced out my entire diet. If you pay attention to that column as much as the calorie one, you'll find yourself reaching for foods that are also naturally better for you.

Water on my daily list

Sat, 12 Jan 2013 08:43:00 EST

Still struggling with water. Here's my latest idea. Many days I make a daily list of things that need to get done. So much satisfaction crossing out tasks. Well, I just put "drink water" on the list, except I broke it down. "Drink water am, drink water afternoon"....more chance to cross things off. 334

HABIT not TORTURE

Fri, 11 Jan 2013 22:52:00 EST

When people begin to notice those changes you make like always carrying a bottle of water or a snack bag of fruit instead of chips and candy..don't let them make you FEEL like you're depriving yourself of something.. I live everyday saying I'm not on a DIET..for me it's a lifestyle change!

Thinspiration!

Fri, 11 Jan 2013 03:34:00 EST

I know a lot of Thinspo is ana driven, but I look at healthy pictures of women with my ideal body toning just before I eat my dinner. It reminds me to eat healthily and stops me from mindlessly snacking at night.

Bring Your Water With You in the Car

Thu, 10 Jan 2013 14:10:00 EST

I always bring water with me in the car to run errands or pick up the kids from school and activities. I keep sipping to make sure that I have had enough water by the end of the day.

DON'T SAY NO!

Thu, 10 Jan 2013 13:19:00 EST

Telling yourself you can't have something will only make you want it more.

Spice it up!

Thu, 10 Jan 2013 12:37:00 EST

I add red chili flakes to almost every meal
When I increase the heat (which I love), I eat a lot slower, and my meals last longer

Drink Flavored Water

Thu, 10 Jan 2013 11:07:00 EST

I am not a drink water fan whatsoever, so I decided to add Crystal light peach mango greet tea to 2 quarts of water each day. It has green tea, and vitamins a, c, and e added. I eventually plan to create my own flavored drink, but for now this works! 478

I can have it in 20 minutes.

Thu, 10 Jan 2013 10:28:00 EST

As you start to reach for that high-calorie food,
227
walk away and wait 20 minutes. If you still want it after the wait (and thinking about it), by-all-means, eat it. Chances are you won't.

Make a new measurement!

Wed, 9 Jan 2013 20:35:00 EST

If you hate the thought of staring down the numbers on a tape measure each week, use a piece of string or yarn instead! Wrap the string around the part you want to measure, then cut. Each time you measure, use that same piece of string. Now you can check your progress without being concerned with the numbers attached to it!

water water cucumber

Mon, 7 Jan 2013 19:36:00 EST

I hate water! Period.I said it out loud! I do everything from lemons to limes to hide the taste. But my new secret ingredient is CUCUMBERS! Put a couple of slices in your glass and you'll be amazed how refreshing it is!

Water water water!

Sat, 5 Jan 2013 20:27:00 EST

If it's after 8 pm and I start to feel hungry again, instead of reaching for a snack I reach for some water. No calories, and filling my tummy with water usually helps me feel full until I go to bed.

Make Sweet Tea a

Sat, 5 Jan 2013 11:42:00 EST

I'm hooked on McDonald's Sweet Tea. I love the fact that I'm getting 32 oz. of "water," but hate the extra calories and Sweet-N-Low just isn't the same. When I order, I ask for Large Sweet Tea (only $1) cut 50/50 with regular tea. It lets me feel as though I'm treating myself without all the guilt. They have marks on the inside of the styrofoam cups that tell them exactly where 50% is so they're consistent. It's still 140 empty calories but they're worth it to me once in awhile.

50 calories of chocolate bliss w/ 6grams protein!

Fri, 4 Jan 2013 20:05:00 EST

Heat 8-10 oz water. Add 1 envelope Swiss Miss Diet Hot cocoa mix(25 cal) and 1/4 scoop Nectar Sweets Chocolate Truffle protein powder mix (25 cal). Stir well. Enjoy the guilt-free choco-bliss. You're welcome!
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Sketching myself thin

Fri, 4 Jan 2013 17:15:00 EST

One great way to busy your hands to stop eating out of boredom.

Drink up

Fri, 4 Jan 2013 15:19:00 EST

i know this secret and so does almost everyone else. What is it? Drink clean clear water! It helps keep your mind clear, you feel better, look better, and most of all it helps the weight come off and stay off. I have noticed over the years that when I drink at least 8 glasses of water a day I will lose more weight and I will feel and look better.

Enough Water

Fri, 4 Jan 2013 12:21:00 EST

It can be a challenge to drink enough water in the day (especially if your busy). Every morning before I start work I set up for 16oz bottles next to my desk. Now I get my 8 cups in and I have no excuse not to be constantly sipping on a bottle of water.

Soda (water)

Wed, 2 Jan 2013 22:51:00 EST

When I crave pop, I use sparking water and I add a lemon and a lime wedge. Feel free to add a sweetner of your choice...

When life gives you lemons...

Wed, 2 Jan 2013 22:48:00 EST

To get my water in, I add ice and a fresh lemon ( or my favorite, lime) wedge. It's cliché, but it actully works! 381

God given signals for hunger and fullness

Wed, 2 Jan 2013 12:03:00 EST

We all have God given hunger and fullness signals that tells us we need to eat and when we need to stop eating. It takes time to learn how to recognize and obey these signals. Practice until the signals are automatically recognized. You will also automatically lose weight.

Curb Eating at Night

Wed, 2 Jan 2013 06:05:00 EST

Try experimenting with not eating after 7:30pm or so! It's a challenge for me to get dinner in my belly that early but I believe it's well worth it. I drink water after then though. I think eating late is hard on my metabolism.

Another benefit is that I wake up hungry and that encourages me to eat a good breakfast!

Healthy eating and burning with cardio

Tue, 1 Jan 2013 12:51:00 EST

I eat the recommended healthy plates with fruits and protein powder for snacks, totalling 1250 calories per day. Then I burn off about 400 calories, leaving a net calorie range of about 850.
This routine makes me lose half a pound every two days, sometimes even a pound a day. 252

The Snowball Effect

Mon, 31 Dec 2012 20:48:00 EST

Start with something - anything. For example, I felt I needed more water. After a day or two of 8 cups a day, I felt more energy for exercise. After a day or two of at least 10 minutes of exercise a day, I felt a desire to try to eat healthier and cleaner. Pick one thing that will be easy for you to stick with and see where it goes from there!
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Food Photo Journal

Sun, 30 Dec 2012 21:57:00 EST

I've started taking a photo of everything I eat. I review at the end of the day. If you have to have a picture of it, you might think twice before eating it! This is a great way to see what I'm actually eating over the course of a day. I can also snap a quick photo if it's something I don't have time to log. Just log it later. I'm going to do this for a week at least to see if it keeps me mindful of what and how much I'm eating and NOT overeating.

Food Banking calories = no cheating!

Fri, 28 Dec 2012 16:27:00 EST

Everyday, I save at least 200 calories in my "food bank" for a (preferably salty) snack in the evening! This way, when I crave a snack after supper (salty or sweet) I don' t go over my set calorie goal for the day.

Avoid Wine and Other Alcohol

Fri, 28 Dec 2012 16:02:00 EST

As much as I love wine, I now realize that it is a gateway to overeating for me. I wish it wasn't true - really!! - but coming to understand this as the vice that it is (for me) is important to me being able to stay on track with eating and exercising properly.

To break my habit of pouring a glass of wine, I am trying to "replace" it with a hot fruity tea. Multiple pluses with hot tea exist, such as adding positively to daily water consumption and warming me on cold days.

How to chew better

Thu, 27 Dec 2012 14:58:00 EST

They often say that you need to chew a bite of food x times before you swallow. That doesn't work. Don't count the amount of times you chew, instead chew until you feel that the bite is as soft and fluid as can be, and mixed very well with saliva. That's when you can swallow. AND you will have enjoyed the taste and the texture of the food more!

Wear jeans when you get home

Wed, 26 Dec 2012 18:25:00 EST

If you change when you get home from your day, wear jeans that fit. It will keep you from oversnacking and help maintain good posture!

Simple standing desk

Sun, 23 Dec 2012 11:11:00 EST

I've used two simple pieces of furniture as standing desks that will hold a laptop or a wireless keyboard. One was a shelf designed to hold 4 fabric cube drawers. And then I got a straight legged bar stool. I put a box on top to make it the perfect height, and it blends in fine with my living room decor. I can walk in place while I spark!

Avoid "diet" beverages

Fri, 21 Dec 2012 12:30:00 EST

I avoid artificial sweeteners, especially "diet" soda or other "diet" beverages. I find they just trigger a craving for sugar. They don't satisfy my thirst and I want to drink more and eat more. I try to stick to black coffee, plain tea, and water with a lemon or lime.

Bikeing to the gym then bikeing home after work out

Mon, 17 Dec 2012 22:21:00 EST

332 I find it a great way to add some extra to my workouts for me it is 4kms there and 4kms home

When you Wake Up Drink 2 Cups of Water

Sun, 16 Dec 2012 11:05:00 EST

Dehydration can cause fatigue and cause cravings. Give yourself more energy and prevent more cravings by downing 2 glass of water when you get up---before breakfast! 274

Keep Fresh Fruits & Veggies Stocked

Sat, 15 Dec 2012 00:54:00 EST

Always make sure your fridge is stocked with fresh fruits and veggies. This may mean shopping a couple times a week, but I guarantee when you open your fridge door and see all the healthy food your diet is so much easier!

I keep apples, pears, berries, bananas, avocados
sweet potatoes, squash, cauliflower, broccoli, kale, swiss chard, onions and carrots on hand every week. 277 368 284

Green Tea

Fri, 14 Dec 2012 02:38:00 EST

When I feel a craving come along, I drink green tea. It increase's your metabolism and also prevent snacking cause your full. 9

Watch videos!

Tue, 11 Dec 2012 21:04:00 EST

I watch a motivation video on YouTube every night! This helps me to remember that I don't have that far to go, comparatively speaking, and I can do it!

Refuse it! Lose It! (RILI)

Sun, 9 Dec 2012 16:48:00 EST

Counting the ww points/calories of food I refuse or resist (e.g. cravings), really helps me to avoid temptation especially at this seasonal time.

Accepting Compliments for Good Self-Esteem~

Sun, 9 Dec 2012 09:12:00 EST

Rather than negate an honest compliment by pointing out our own flaws, we need to graciously accept, and merely say "Thank You." As we make changes and get results, people will take notice, it's only human nature. It improves our self-esteem when we say "thanks" instead of "thanks, BUT" 250 380 304

Simple as 1-2-3

Wed, 5 Dec 2012 19:02:00 EST

1 -Drink more water
2 -Track your healthy food and stay in your range
3 - Exercise daily
Presto....the pounds melt away!

It's working

Wed, 5 Dec 2012 00:18:00 EST

Doing the Fiber 35 meals, tracking it all on Sparkpeople. Exercising by hiking twice a month, stationary bike 3 x wk, weights and yoga. Losing inches, losing weight, losing cellulite, not hungry and very regular. Skin is glowing. Not bad at 55, the boys are noticing.

Base 2 Meals on Fruits and Veggies

Tue, 4 Dec 2012 10:56:00 EST

Eat tons of fruits and veggies every day. Base 2 meals a day around veggies. Just fill your plate! (Add protein and fat to complete the meal). They are nutrient dense and have lots of fiber which will help you prevent additional cravings and getting hungry as much.
If you're dieting, you are taking in less calories... make them count.

For holiday visits, plan ahead to decide what to eat and not eat

Mon, 3 Dec 2012 12:07:00 EST

This is official holiday month, so I've started planning how to enjoy each event without gaining weight. Last weekend, I visited 5 homes with holiday homemade treats. I slowly munched on a small ginger (my favorite) cookie at one gathering and bypassed all other offerings there and at other homes until I spotted a chocolate covered pretzel topped with a pecan. I relished each crumb and then chose not to eat other treats. My self-esteem stayed intact, and I feel so good about it all today. Ye...

How I don't overindulge at the Holidays or parties:

Wed, 28 Nov 2012 06:37:00 EST

The best Secret I can share is never go to a party or Holiday Dinner or restaurant super hungry!
Eat a healthy snack, like an apple and a low fat string cheese/ piece of cheese or yogurt before going. This way you can enjoy yourself but say no to the high calorie dishes and desserts.

Eat a protein whenever eating a carb

Wed, 28 Nov 2012 06:09:00 EST

To lose weight, if you eat a carb, like an apple, also eat a protein like light string cheese. This will help keep you full longer, stabilize blood sugar and increase metabolism.
Best wishes!

NETFLIX & HULU are your Friend

Tue, 27 Nov 2012 23:06:00 EST

I watch Netflix or an episode of Hulu when I do my cardio. I never get bored this way. I actually look forward to getting sweaty because I've tricked myself so well!!! 315

Start Each Day Like it was on Purpose

Tue, 27 Nov 2012 23:02:00 EST

I get up a little early so I can make my coffee or pot of tea and read the news, or play on Sparkpeople. It helps me wake up gently and look forward to the day rather than loathe my alarm clock and life outside of my cozy bed. Do something you enjoy right away. If you must get up, talk yourself into it with something special. 469

Save some Calories for an evening Sweet

Tue, 27 Nov 2012 22:27:00 EST

I have got to have something sweet in the evening after dinner... it's a must. So I plan ahead and set aside 100-300 calories during the day for later. A glass of wine, a bit of chocolate... 494
If I run out of calories for the day, I'll make myself sweet tea and sweeten it with Stevia to get my fix.

Protein Up Your Breakfast!

Tue, 27 Nov 2012 22:21:00 EST

Eating a high protein breakfast keeps me fuller longer than the same number of calories would with a lower calorie meal. I don't have cravings, I am more alert and less likely to snack mindlessly because my blood sugar level is happy.

Every Bit Counts

Tue, 27 Nov 2012 06:31:00 EST

Move around. Bounce your feet, wiggle your fingers, every little calorie counts towards your weight loss. Even things like playing a musical instrument burns calories. All these little things all add up!

Being Mature

Thu, 22 Nov 2012 04:00:00 EST

Now is the time I must put my big girl undies on and just do this. I can't act like a kid who wants every poor food choice out there. That attitude will not get me to a healthier place. I'm not a kid. I'm a grown up who has all the information and tools I need to make this happen. It's time I start acting like it.

Dance Dance

Wed, 21 Nov 2012 21:00:00 EST

I am getting the house ready for Thanksgiving and I am dancing all over the house while I work to get ready to be bad (within reason) tomorrow. Will still track calories tomorrow and try to exercise. Good luck everyone. 334

Make Your Office Your Epicentre

Tue, 20 Nov 2012 20:28:00 EST

If you're serious about losing weight, you'll be sure to incorporate healthy habits no matter where you are. I choose to make my office job the epicentre for losing weight. I have a large water bottle that I fill in the morning and again at lunch (=6 glasses of water), I have my vitamins and supplements on my desk to remind myself to take them, I have a chain of paperclips to visually remind myself of my goals (1 clip=1 lb and clips are removed from the chain).

Fionuala

Thu, 15 Nov 2012 15:39:00 EST

I have logged on every day since I started and I have lost 8 POUNDS IN ONE WEEK. Awesome!! Woohoo! 30 minutes cycling every day (here in Florida). Also track every single thing I eat. I love this diet! I was going to go online to another diet company, but it was too expensive. This is so great!!!

Out of control munching

Wed, 14 Nov 2012 11:07:00 EST

If you work in office or anywhere else you can store food at to munch on get rid of it. It's unreal how much munching you can do in a 8 hour period . 495

Say No to the pantry

Tue, 13 Nov 2012 21:01:00 EST

Stay out of the pantry! There is nothing with 0 calories in there. If you want to snack, go to the veggies in the fridge, Sugar-free jello, or water!

Baby Steps

Tue, 13 Nov 2012 13:03:00 EST

Try setting mini-goals and add to them as you succeed. For instance: drink one more glass of water each day this week. Eat one more serving of vegetables. Walk for 10 minutes more that you did yesterday. Tiny steps add up to big ones.
386

Almonds Anyone?..

Mon, 12 Nov 2012 18:43:00 EST

Its supper time...and like me, your starving and ready to CONSUME that plate and, are secretly excited.. but this will help i promise!..(ex:) if i know we are going to eat at 6pm; 30min's prior i will get a handful (abt 10) of almonds and a glass of water, "eat one drink one" wait about a minute, and repeat..
or if your cooking, "eat one drink one" between flips, or stirs, and when you go to eat supper, you are no longe starving! and you can portion right, and not feel so empty!. 104...

FOOD PRESSURE!..AND A GLASS OF WATER (:

Mon, 12 Nov 2012 18:22:00 EST
It used to be so hard to say no to a piece of cake, or strawberry cheesecake!...but..now its so much easier..
If i seems like sweets are taunting you..jut get a glass of water... drink half of it, then fill it back up, if its cake for example or a sweet snack that your gawkin at, cut the piece in half, or give it to someone else.. and with the first bite.. take a couple sips of water, wait a few minutes..DONT DEVOUR IT!... (repeat til fnished) ..with no regrets, you will feel satisfied! ...

How to Avoid Mindless Eating

Fri, 9 Nov 2012 13:58:00 EST
When feeling a mindless eating day coming on, I will put in my tracker what my other meals will be for the day ahead of time, right after breakfast. I have made a commitment to eat only those things listed on my tracker. Who wants to spend the time and erase all those entries and see unhealthy food in place of what you've made a commitment to eat for the day

I even put down the exercise I will do for the day in the notes section of my food tracker.

The Pause Button - reset your pace to be mindful

Thu, 8 Nov 2012 09:14:00 EST
I often ask myself "What was I thinking when I ate that?" Well...I wasn't thinking! I didn't want to think, because then I'd have to be accountable! So...I find taking a deep breath resets my pace. When I get frenzied, I start eating. So breathing is my pause button. When I can control my pace, and not let others or circumstances get me in a rush, I can control my choices. Hurry, rushing and overall busyness make for poor choices and stressful lives. Be a human being, not a human doi...

Have a shake for breakfast with added protein & fibre

Mon, 5 Nov 2012 00:13:00 EST
I have been having a shake for Breakfast with added whey protein and fibre powder. It sets me up for a good eating day and has helped me actually start loosing weight. I am insulin resistant, so this is a big deal for me.

Stopping Excess Snacking

Sun, 4 Nov 2012 21:45:00 EST
To help stop myself from snacking too much, I make it a daily goal to do 10 minutes of small chores at least twice daily. It makes me get up and get busy. I snack less, and take care of some dishes, laundry, or putting things away that would otherwise pile up.

weight loss guranteed

Sun, 4 Nov 2012 18:16:00 EST
write it down, calories are king, drink water, work out 30 min or more three times a week or more

What surrounds you

Sun, 4 Nov 2012 17:13:00 EST
Keep in mind that you aren't the same as everyone else. A diet or exercise routine that your friend does may not be your strong suite. Don't compare yourself to others, decide what you need to be successful and go for it at your pace!

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Portion is everything

Sun, 4 Nov 2012 14:01:00 EST
You can eat whatever you'd like, just be sure to watch the portion size and to only eat it once in awhile. It is not good to make a daily habit of treats. A good example, birthday cake, cut your piece in half or quarters and either shar or freeze for another month or two weeks.

Attitude is Everything!

Sun, 4 Nov 2012 09:48:00 EST
Patience and persistence! Never give up! Loving yourself enough to know that you deserve a happy and healthy life. These have been my keys to success. 104

Water

Sun, 4 Nov 2012 09:09:00 EST
Drink a large glass of water as soon as you wake up--before coffee and before breakfast. It will help keep you from overeating breakfast. It will help rehydrate you after not drinking for several hours. It is also linked to weight loss--it is a little helper that will help you reach your goals.

Use your trackers to look for patterns

Sun, 4 Nov 2012 08:33:00 EST
After working on weight loss for a while, I finally realized that if I looked at my nutrition tracker and my activity trackers for the weeks when I had good weight losses, it was easy to find out what I did that really worked. I have found my personal plan for weight loss from doing this--and I have 9 weeks of consistent weight loss from following it. 244

protein

Thu, 1 Nov 2012 16:21:00 EST
I start out with at least 20grams of protein in the morning about a half hour after wakeing up. Throughout the day I eat lots of protein in fish, chicken, and nectar sweets protein drink along with my vegetables. I try to get at least 100grams of protein a day, this keeps me much more satisfied, plus increases my energy. I'me not as hungry either when I have extra protein. 334

H2O

Thu, 1 Nov 2012 11:22:00 EST
My secret .. is really no secret .... when i have gone too long before eating and i feel famished i first grab a glass of water to help me from overeating! Its actually a great thing to do before eating every meal.. an easy way to get water in!

my success

Tue, 30 Oct 2012 10:30:00 EST
01.03. 2012. my body weight was 275 pound ( tall 6,6 feet, old 54 years( 30.10. 213 pounds
What I take?
1. Decision
2. Absolutely do not drink alcohol
Why? ( But after two beers eat uncontrollably )
3. Compulsory breakfest and snak, means 4 meals a day
4. Exercise every day, running 5 - 7 miles, gym 30 - 45 minutes ( one day running, the gym the other day )
5. I use spark people with trackers without whom I would not have succeeded ( I think this is most important )<...

THERE ARE NO SHORTCUTS

Sat, 27 Oct 2012 23:11:00 EST
My secret.....there is no pill, drink, or fad diet out there that will give you long lasting weight loss results. Eating right and exercise are the only secrets to weight loss success and overall health 104

If water is not your favorite, Drink your water first!!

Wed, 24 Oct 2012 12:43:00 EST
Since water is not my favorite, I have found that if I drink my 8-10 glasses of water before I left myself drink any other beverages (unsweetened tea, etc) that it is much easier to get in all the needed water for the day. By noon I have normally consumed at least 4 glasses, and the other 4 are easier. And on some days I actually exceed the minimum required amount.

H2O

Wed, 24 Oct 2012 00:37:00 EST
I drink 8 - 10 servings of water a day. I stay full and hydrated. Water flushes fat out of the body too. It's a win - win situation!

Eating 3 solid meals a day w/ no snacking in between

Tue, 23 Oct 2012 22:20:00 EST
I tried 5-6 small meals a day, but find that I just end up eating all day long. If I plan well, have a good mix of fat, protein and carbs @ each meal, it carries me for 4-5 hours. I'll drink tea and water between, but no additional cals. I don't miss snacks, and I'm feeling better and more in control (and the scale is moving in the right direction)!

green tea

Tue, 23 Oct 2012 02:35:00 EST
I take a cup of green tea 106 ,without sugar of-course before going to bed to boost my metabolism even when I am asleep.

Awesomest snack food ever

Tue, 23 Oct 2012 01:58:00 EST
Sliced Cucumbers with salt and lemon. Awesome snack, inexpensive good potassium and very few calories.

Food Network

Sun, 21 Oct 2012 08:21:00 EST
On my rest day, I wastch food network and make myself hungry. Then I drink water to fight off the hunger pains.

I remind myself of why I am really doing this

Wed, 17 Oct 2012 23:23:00 EST
Sure I want to look good in a bathing suit and have my clothes fit great... but really I want the longest and healthiest life I can give myself and my daughter. I want her to grow up knowing limits and how to eat healthy. And I want the energy to enjoy every moment with her now!

Ball Freezer Jars Make Pre-Planning Easy

Mon, 15 Oct 2012 12:00:00 EST
Known mostly for their glass canning jars, Ball also has 8 oz plastic jars intended for freezer jam and such. I like to use them to plan my lunches and snacks during the week. The screw-on lids are liquid tight, making it easy to carry everything from carrot sticks to a serving of fruit juice without worrying about spills. The 8 oz size makes them great for portion control, and I can fill them on Sunday evening, so all I have to do during the week is grab and go!

Serve a glass of water at every meal/cut back on other beverages

Sun, 14 Oct 2012 02:50:00 EST
Get some 6-8 ounce glasses to serve other beverages like milk (8 oz) and fruit juice (6 oz. or even 4) This will help you get the right amount. Then serve a glass of ice water at every meal. Instead of reaching for seconds of a beverage loaded with calories, you will drink the ice water. This really helped me cut back on calories and get more water. Often, I serve only the water--especially while I'm in weight loss mode.

Eat meals slower

Sat, 13 Oct 2012 12:22:00 EST
I've learned to take my time and enjoy my food, instead of gulping it down. Eating should be enjoyable and tasting my food should be satisfyng and rewarding. Spark has conditioned me to be able to do this now.

Sodium Tracking

Sat, 13 Oct 2012 09:15:00 EST
I track sodium on the Sparky nutrition tracker. Avoiding or at least limiting salty foods helps the Sparky water wash the pounds away with greater consistency.

Stand Up

Fri, 12 Oct 2012 15:18:00 EST
I work from home on a computer all day. I moved my PC to the top of my file cabinet. I can stand and work and it saves my tush and burns a lot more calories.

Blow off stress

Thu, 11 Oct 2012 20:14:00 EST
One great and easy way to let go of stress , is to blow it off if it doesn't need your imediate attention then let it go .

Rewarding Success

Wed, 10 Oct 2012 10:50:00 EST
If I keep within my calorie count, I give myself a small reward after posting all my food for the day. I have 30 sugar-free chocolate covered peanuts in a little box I made in my first pottery class (1 for each day of the month). If I've stayed within my calorie range I reward myself with a single peanut. The feeling that I've earned it seems to make it taste wonderful AND I'm proud to watch the pile go down.

Celebrating Progress

Wed, 10 Oct 2012 10:40:00 EST
I took an idea I read here about using marbles to keep track of weight loss and added a little twist. Instead of marbles, I'm using beads. I have a dish with a bead for each pound I want to lose. As I take a bead from my 'old weight' pile, I slip it onto a ribbon to wear as a necklace. That way I can remind myself throughout the day how well I'm doing. And I get to see my 'old weight' pile get smaller each time I remove a bead. When I reach my goal, I'll make them into a permanent necklace.

Chewing a gum

Tue, 9 Oct 2012 12:43:00 EST
When I feel like eating something, although I am not hungry, I chew a sugar free gum. That keeps my mouth fresh and busy and helps me stay within my calorie range!
30

Brushing teeth

Mon, 8 Oct 2012 19:01:00 EST
I found that if I bring my toothbrush to work and brush right after my morning coffee, I'm less tempted to drink or eat anything else until lunchtime because I would lose the fresh feeling. Then I do it after lunch, for the same result! It's amazing that something so simple, has helped me fend off cravings for 230 salty snacks!

chilled Green tea

Sun, 7 Oct 2012 20:55:00 EST
Grean tea, chilled is really yum :) I didnt like the flavor until it found healthries (brand) had green teas with fruit. Blackcurrent is my favorite and has added vit c. I have added the overall benefits below :) .... Weight Loss. Green tea increases the metabolism. The polyphenol found in green tea works to intensify levels of fat oxidation and the rate at which your body turns food into calories.

Drinking Water

Sun, 7 Oct 2012 13:28:00 EST
Focusing on drinking at least 8 glasses of water a day will make you fill full and keep you from craving sugary sodas and juices. It will also give you more energy by aiding in digestion. The extra benefits are prettier skin, hair and nails!

I've lost my marbles

Sun, 7 Oct 2012 12:04:00 EST
I keep 10 marbles in a jar and as I lose 1 pound, I move them to another jar. This gives me a visual of what I have lost. I keep repeating until I have made my goal weight. After 10 lbs, I treat myself - either a pedicure, manicure or a massage.

Belly Fat

Sun, 7 Oct 2012 08:00:00 EST
Dr Hyman Says, Skip the sugar in all of its forms. Especially liquid calories from any source (soda, juice, alcohol) all of which store belly fat. Get high fructose corn syrup out of your diet, it is especially good at laying down belly fat.Ditch the flour,wheat flour especially, iis just like sugar. Did you know that 2 slices of whole wheat bread raise your blood sugar more than 2 tablespoons of table sugar?Start the day with protein. Try whole omega-3 eggs,Skip the bagels, muffins &donuts

Not all calories are the same.... Belly Fat

Sun, 7 Oct 2012 07:55:00 EST
Dr Mark Hyman says "Eating carbohydrates makes you store belly fat. Eating protein puts on muscle. Most people know that. A recent study in the Journal of the American Medical Assoc. found that when you over eat on a low protein diet, you store bad fat around your organs including the liver, kidneys & pancreas. But if you eat a high protein diet, you add muscle & increase your resting metabolism & muscle mass. Not all calories are the same. Since muscle burns 7 times as many calories

Plan, plan, plan

Sun, 7 Oct 2012 05:06:00 EST
I plan everything for the week..when I will work out, what I will eat, and more importantly when I will most likely overindulge because of a celebration, a party etc. I exercise extra that day and eat a smaller lunch.

the key

Wed, 3 Oct 2012 21:06:00 EST
low GI

The leftovers in my chidren's plate is garbage

Tue, 2 Oct 2012 13:50:00 EST
I make it a rule to never pick at my children's leftovers in their plate. If it is something that I think they will eat later, I wrap it and put it in the fridge for them...otherwise I throw it in the garbage. THEIR food is not part of my daily meal plan and picking at a french fry here and there or finishing a half eaten oreo cookie add up to extra unwanted and unaccounted for calories. We wouldn't pick at an adult's plate...so why pick at our kids plates.

Beat the Craving

Mon, 1 Oct 2012 21:37:00 EST
Have a craving? Don't want to blow your calorie count for the day with boredom snacking? Set a timer on your phone. Set it for 15-20 minutes. Do something else in the mean time. When it goes off if you are STILL hungry or having that craving, chances are you really are hungry. Have a snack. Maybe an apple. Or a low cal snack. Maybe a little bit of what you are craving.

I have lost a....

Mon, 1 Oct 2012 21:32:00 EST
It helps to look at your small accomplishments. For example, I have lost 2 pounds. That is the weight of a rack of ribs. I have lost a rack of ribs. When I lost five pounds I have lost a small bag of potatoes. At ten a large bag of potatoes. My friend does this with random things in her life, such as having lost her daughters age (7) then her daughters weight (35 pounds). You can pick any weight.

Regular & Diet Sodas

Sun, 30 Sep 2012 00:23:00 EST
The artificial sweetener in diet sodas increase belly fat and make you crave sweets.
I stopped drinking all sodas (I drank diet) and lost 5 lbs. in the first week (that is the only thing I changed!) and my enormous sweet tooth is now an occasional craving.

Don't eat more than a size of your stomach

Fri, 28 Sep 2012 09:50:00 EST
Whether it is junk or healthy food, I don't eat more than a size of my hand. That way, even if i happen to eat a high calories food, I am not totally out of control. Eating this way allow me to include variety of food because I eat more often. Most of the time I try to stick with healthy food. I also apply the rule80/20. This keep me sane .l have lost 7lbs since the last 2 months.

Onions & Cabbage For Weigth Loss? Yes!

Thu, 27 Sep 2012 07:40:00 EST
Onions
Yellow onions provide us with A, C, and calcium and act as a natural diuertic which increases urine output. Onions lower blood sugar, lower blood pressure and is an antibacterial and an antifungal. Even just the juice of the onion is beneficial.
radish, it is a dieter's friend. A 1/2-cup serving of radish slices contains only 19 calories and 4 carbs
Cabbage
High in vitamins K, C, D, and in calicium, magnessium and potssium Because of it's high water content it is a grea...

2 High Water Foods to Lower Blood pressure & Ease Water Retention

Thu, 27 Sep 2012 07:37:00 EST
Asparagus is a good source for Vitamins A, C, K, Folic Acid. Just 25 calories for 8 spears these spears will naturally detoxify your body, lower blood pressure and cholesterol. I read somewhere that it increases recovery from chemotherapy, can help asthma sufferers, and acts as an assistant and gets rid of excess water retention. Used as a side dish, with eggs, or as a soup.Celery is another high water vegetable that acts as a natural diuretic and has Vitamin C. Celery may be low in vitamins

I eat with my left hand...

Wed, 26 Sep 2012 12:06:00 EST
I'm a righty and tend to use my right hand during meals to fed my son. This leaves me using my left hand to feed myself, which i have notice i eat way slower and feel full sonner.

try fasting!

Tue, 25 Sep 2012 13:06:00 EST
every time i start to diet it fail, until one day my religion doing fasting, i can manage my diet. i fast for a month, eat 3.30 am and break the fast at 6pm. i try to feel my body, when im full, i will not eat again. the fasting is helping because it made me feel full easily, when eating. after a month fasting i lose 2 kg, its not much, but the habit of my eating stay, it help me to continue my diet. now about a month later i lost 1 kg again, it feel long, but i enjoy,cus just eat when hungr...

Effortless Weight loss! (Or as close as it gets)

Sat, 22 Sep 2012 09:38:00 EST
Read my blog: 10 Easy Strategies for Losing Weight almost Effortlessly! http://www.sparkpeople.com/mypage_public_j
ournal_individual.asp?blog_id=5070113

High Salt Foods Stall Weight Loss, Increase Blood Pressure

Fri, 21 Sep 2012 07:32:00 EST
Avoid condiments, sauces, canned tomato products, ketchup. pretzels, chips and cheesy snacks.

Bread has lots of salt, frozen entrees, some cheeses, canned soups, ham, bacon, lunch meat, pizza, burgers and even chicken. America pumps salt into chicken to make it look more plump.

CALORIE SHIFTING

Thu, 20 Sep 2012 15:20:00 EST
Shifting calories and food groups helps to raise metabolism. Example: 1600, 1200, 1200, 1500, 1200, 1600 on off days, then veggie day, fruit days etc.. This increases fat burn!

Thermic Effect of Food

Wed, 19 Sep 2012 01:22:00 EST
For every 25 grams of carbohydrates you eat, you burn 5 calories. For every 11 grams of fat you eat, you burn 5 calories. You burn 1 calorie for every gram of protein you eat. Sparkpeople does not factor in this when it calculates how many calories you need a day. I like to calculate this at the end of the day to know that i burnt more calories than i thought! 9

Adding Seaweed

Mon, 17 Sep 2012 11:50:00 EST
I have been adding seaweed into my diet the last few weeks. I buy the sushi nori dried seaweed sheets. I add in a half sheet to my morning smoothie. I usually don't taste it. I am down almost 10 pounds and have found that it boosts my energy levels!

Eat Cherries To Fight Sugar Cravings

Mon, 17 Sep 2012 05:10:00 EST
Eating cherries can fight sugar cravings. They also help fight inflammation, so if your suffering from arthritis pain grab 30 cherrries and indulge.

Safety First

Wed, 12 Sep 2012 20:40:00 EST
Well I do not do crash diets, I don't take crazy pills. I don't do cardio until I am blue in the face. I eat healthy. I eat in moderation. I limit my saturated fats, sugars, and simple carbohydrates.

Slow is fast and fast is slow. It really is. I would rather maintain my muscle and lose weight slowly and cut fat slowly than loose my muscle and not burn up my fat, which is what excess cardio does!

Rewarding Myself

Wed, 12 Sep 2012 16:55:00 EST
I stopped rewarding myself with food! I used to say, "Oh, I've lost 10 lbs let"s eat cake and ice cream!" Now I reward myself with things like a new shirt or jewelry 244

Give in to cravings on occasion

Wed, 12 Sep 2012 00:22:00 EST
If I'm craving something that's bad for me, I still eat it but in much smaller portions than before. There are 100 calorie bags and other mini versions of the bad stuff we crave.

It sounds counterproductive, but it works. If I let my craving go too long, it grows into a monster that I can't control. If I satisfy it with a few bites, it goes away before I eat mountains of the bad stuff.

pack my lunch

Tue, 11 Sep 2012 20:16:00 EST
I find that packing my lunch helps me stay on the program and eat healthy. That way I have a plan and can say no to food brought into work by others. 30

Weigh, Weigh, Weigh.. (My Food)

Tue, 11 Sep 2012 16:17:00 EST
I weigh almost every thing. I have found that what I "think" is a cup and what "actually" is a cup is quite different!!!

228

Go to Bed Earlier

Tue, 11 Sep 2012 16:07:00 EST
Go to bed earlier to be better rested and avoid eating when you should be sleeping! 102

Create Your Own Healthy Portion when Eating Out

Tue, 11 Sep 2012 15:45:00 EST
When eating out, ask for a to-go box at the beginning of the meal. Put half of your entree and sides into the box before you start eating. This reduces the temptation to overeat and you can enjoy the remainder at your next meal!

Drink Lots of herbal tea!

Tue, 11 Sep 2012 15:45:00 EST
Whenever I am really feeling like snacking, if I brew a cup of tea, it helps me to be full so I don't feel the need to snack as bad, although the desire for crunch doesn't always go away.

Believe & Achieve

Tue, 11 Sep 2012 12:03:00 EST
Do you believe in the power of prayer? Do you believe in God? God can help you in all you do if you believe. I believe He lead me to Sparks and I know that He has helped me to get where I am today, 35 pounds lighter. I have a ways to go, but with Sparks and His help I'm going to get there.

252

Juicing

Tue, 11 Sep 2012 11:56:00 EST
I have started juicing and this has helped with weight loss.

Subsitute the Coffee

Tue, 11 Sep 2012 09:26:00 EST
First thing in the morning
I pour some lemon juice in a glass of hot water, drinking it like its coffee.
Within the hour your flushing the overnight fat , lol.

Distracted by Movies

Tue, 11 Sep 2012 08:12:00 EST
I love movies! Whenever I get a craving to eat, I think about the list of movies-to-watch I have and go start one. I might not finish a movie, but I'll start one. That usually gets my mind off the fridge.

Apple Cider Vinegar

Mon, 10 Sep 2012 20:55:00 EST
If you take 1 tsp. everyday first thing in the morning & before bed with 8oz. of warm water it helps weight loss & skin & gives energy and also helps to cleanse out the body! 41

Water and Lemon

Mon, 10 Sep 2012 16:12:00 EST
I start each day with 16 ounces of warm water with half a lemon squeezed into it. I find this really helps alkaline my body and sets the day off well. I then fill up a 100 ounce glass container with filtered water, slices of lemon, lime, cucumber or oranges so that it is easier to drink all day. I make sure I drink the whole container before I go to bed. This ensures I drink enough water to help my weight loss. Benefits are good skin, hydration and regular bodily functions 334...

calculate dinner calories first

Sat, 8 Sep 2012 19:06:00 EST
When I know what I'm going to fix for dinner, I calculate my calories and other nutritional values first. Then I know what I can have during the day to keep from going over my caloric goals. So far, that has worked for me.

'Switch out'

Thu, 6 Sep 2012 10:44:00 EST
Try "switching out" one higher fat item for a lower calorie and lower fat item.

Egg Beaters

Wed, 5 Sep 2012 18:45:00 EST
I fix the eggbeaters (1/2 cup ) in med fry pan, careful when turning so as not to break .Then when I plate them I put a cup full of spinach in the middle with a small amount of low fat cheese..So good and I'm getting more veggies into my day... 4

Pack my lunches for the week on weekend for work

Wed, 5 Sep 2012 11:30:00 EST
I was buying food at work, but it was expensive and not as healthy as what I pack for myself. Now I fix my lunches on the weekend and just grab and go in the morning. Besides losing wt I have found that I save money too!

Cooking less

Wed, 5 Sep 2012 10:09:00 EST
From reading these posts I just realized that I'm cooking to much!

Posting for tomorrow today

Mon, 3 Sep 2012 14:57:00 EST
On those rare occasions that I just can't stay within my daily calories, I will post the excess calories as part of my meals for the next day. I eat carefully that next day packing the most nutrition into few calories. This keeps me on target for my goals without depleting my body of the fuel it needs.

Serve it up!

Sat, 1 Sep 2012 23:15:00 EST
To avoid being pressured to eat birthday cake or other foods that are not on your diet, get involved in (or take over) the serving and cleaning up. That way nobody will notice that you're not eating any.

Stop eating too much!

Sat, 1 Sep 2012 12:13:00 EST
Instead of trying to finish your plate because it tastes good or you do not want to waste things, stop eating when you START feeling full. It has helped me a lot, and changed my eating habits greatly. I now get smaller portions. This is especially important to think about when eating out. Take home the extras for another meal, don't try to finish the plate or prevent some from 'going to waste.'

Goal Setting for motivation, planning, actions & SUCCESS!

Thu, 30 Aug 2012 09:14:00 EST
Set Monthly goals in Micro, Mini, Medium & Major. Blog these at the end of the month for the following month then adjust "other goals" for tracking, accountability & celebrating!! If you are a list person, this works!! Spark Streaks can be set to support each months goals. Micro & Mini goals tend to be the building blocks to medium/major goals. This way you don't get over whelmed or miss steps. You set up your training and prep. My monthly blogs are helping me!! Check them out!

Less carbs

Wed, 29 Aug 2012 19:03:00 EST
Cutting back on bad carbs and filling up on the good carbs is what works best for me!

Drink warm lemon juice to ease a full stomach

Wed, 29 Aug 2012 14:50:00 EST
Cut a lemon into 4 pieces and drop into a cup of hot/boiled water. Allow it to settle for 10 minutes and sip as you wish. it is good after a meal. especially when you feel so full up.
It is also good for digestion 224

Chinese Proverb

Tue, 28 Aug 2012 09:43:00 EST
Maintaining a weight loss is much easier than losing it in the first place. 208

Feeling Full

Sun, 26 Aug 2012 12:08:00 EST
Know when you are truly full. Stop eating before you get the bloated oh-my-god-I-feel-like-an-oompa-loompa feeling. Only eat until you feel a little full, this give your stomach time to communicate to your brain that it has had enough (it takes about 20 mins for this to happen). Mindless activities such as watching TV or movies also distracts you from knowing when you are truly full. Be engaged with your meal, and you will loose weight. Remember, a meal in France lasts 4 hours!

Being Hungry

Sun, 26 Aug 2012 11:54:00 EST
Know when you are truly hungry and truly full. Realize the difference between a craving and hunger, and don't fall into peer pressure. Just because somebody else is hungry doesn't mean that you are.

Eat more protein

Fri, 24 Aug 2012 23:49:00 EST
To keep myself feeling full and satisfied, and the sugar/carb cravings at bay, I make sure I'm getting plenty of lean protein. On days when that seems to be hard, I make myself a small smoothie of only 1/2 cup frozen blueberries, 1/4 of a banana, a handful of salad greens, and one scoop of whey protein powder, and 5 oz. water. Very filling and nutritious without over doing the sugar. 189

What makes you fat?

Fri, 24 Aug 2012 07:37:00 EST
You should not only think about what makes you lose weight - instead, take your time to go over what made you gain all the weight in the first place.

"What" does not refer to obvious reasons like eating a lot or sitting the whole time. Go deeper for the core reasons. Do you eat a lot when you havecompany? (Maybe you are a social eater?) Do you skip working out because you are cronically tired? (Ever thought of being anemic?)

This should give you an initial game plan!

Hot Water !!!!

Thu, 23 Aug 2012 22:36:00 EST
Drink hot water every time you feel thirsty. Drink water as hot as you have your tea to melt away your fat as well as cleanse your body

Dont let others put you off

Thu, 23 Aug 2012 13:49:00 EST
Temptation is all around and its not good when friends are inviting you to parties and to drink alcohol. Just say "I will but in while" to please them but drink that diet pop or water that you really want, they will soon give up and be too drunk to even notice!

20

Log your meals BEFORE you eat them

Wed, 22 Aug 2012 08:07:00 EST
When you are planning your next meal, try logging it first. It will let you see exactly how many calories and nutrients you are about to eat, and how it will impact your ability to reach your goals for that day. If you don't like what you see, you still have time to adjust!

Accountability, rewards, and forgiveness

Tue, 21 Aug 2012 13:54:00 EST
Keep yourself accountable but build in small rewards and forgive yourself for your mistakes. I find that tracking everything helps me lose weight, and scheduling in small rewards such as getting my hair or nails done, buying a luxury (such as nice lotion) or exercise outfit every five pounds or so keeps me motivated. Also, being honest with myself when I don't follow my nutrition plan and forgiving myself helps me get back on track faster and closer to my healthier me.

Eat frequently and don't get hungry!

Tue, 21 Aug 2012 11:05:00 EST
Eating a small snack or meal every two to three hours helps me feel full on a low calorie diet (@1200 kcal). Every snack and meal includes protein. This works for me, and I have dropped 13 pounds in five weeks.

Low carb, High protein

Mon, 20 Aug 2012 18:24:00 EST
I chose a high protein, low carb lifestyle. Once I cut out sugar, bread and pasta I started losing 2 to 3 pounds a week. I also eat 5 times a day to keep my blood sugar at a constant level.

Weight Loss

Sun, 19 Aug 2012 12:26:00 EST
Ive lost 190 lbs. Four words were key: Excercise, Diet, Patience and Consistency.

I've eaten that!

Sat, 18 Aug 2012 21:11:00 EST
When I'm at the store and want to buy my comfort foods like chips or cookies. I tell my self" you already ate that and that is why your overweight! 370

During Commercials

Fri, 17 Aug 2012 10:06:00 EST
I DVR most of the shows I watch, I used to fast forward so I didn't watch the commercials, but now I jump on my elipitical and go as fast as I can during the commercials and get at least 15 minutes of exercise per 1 hour show!!! I am not a fan of cardio I'd rather do strength training so this works well for me!! 224

Mix things up

Thu, 16 Aug 2012 19:41:00 EST
I Like to keep things fresh and new--new recipes and new workouts!

Think you're hungry? Have a drink!

Wed, 15 Aug 2012 08:15:00 EST
The next time you get the munchies, drink a glass of water instead. If you wait a little while and still feel hungry, then grab something to eat, but the water might squash your craving with no calories.

eat less of or no bread and potatos

Tue, 14 Aug 2012 19:07:00 EST
I have only been doing this for a few days but a freind told me that she stopped eating bread she will have it once a week and she has lost 11kgs just by changing that one thin. So I started this and I have already lost 1kg in 2 days I will keep doing that and see how we go will keep you posted. I have also stopped eating potatosas that also helps with weight gain so fingers crossed I can keep up the weightloss really want to lose 24kgs

Loose Consciously

Tue, 14 Aug 2012 15:54:00 EST
I live a conscious life in this weight loss journey. For example, I consciously eat only when am hungry, I am conscious of my calories, I deliberately workout on scheduled days, I am alive to my body to be sure I look better each day. I deliberately face my fears and exalt my strength.

Numbers - Inches - Percentages

Sat, 11 Aug 2012 17:03:00 EST
I weigh myself once a month, measure BF% once a month, inches once a month. I do not focus on numbers too much. I focus more on how I feel and what I look like. That's how you truly can tell changes are happening, well that and blood test too!

Make the choice

Fri, 10 Aug 2012 19:24:00 EST
I ask myself..."Would I rather be thinner or eat this junk food (or snack, or chocolate, or chips, or...)?" . Most of the time, "thinner" wins and I feel a real sense of accomplishment.

Nothing new but it works!

Fri, 10 Aug 2012 11:46:00 EST
Make fruits and veggies an easy choice by cleaning and prepping them as soon as you bring them home. Put them in a highly visible spot in the fridge.

My Secret (that won't be a secret much longer!)

Fri, 10 Aug 2012 09:38:00 EST
My Secret is that I read the bok "UltraMetabolism" by Dr. Mark Hyman. I was on the Internet looking for something that would help me increase my energy levels (and hopefully to lose a little weight at the same time). I am only in the Preparation Phase (one week long ... started on Monday). Today is Friday, and my energy levels are better already! AND I have lost 4 pounds!!! Now, keep in mind, I haven't even added in my exercise program yet (that starts on Saturday -- tomorrow). 244...

Do not drink your calories

Fri, 10 Aug 2012 08:29:00 EST
Cut out all sugary drinks from your diet. There are much tastier and more satisfying ways of consuming calories. Drink water all day, all of the time.
Sugary drinks don't quench your thirst, they only make you more thirsty, water not only quenches your thirst but also curbs your appetites.

Drink lots of H2O

Fri, 10 Aug 2012 08:17:00 EST
Instead of picking up a beverage filled w/ sugar, I drink ice cold water. 91

Beinging consistent with logging food and daily exercise.

Fri, 10 Aug 2012 06:43:00 EST
Being consistent with logging everything I put in my mouth, plus exercise, helps me to stay on track. I eat a great breakfast, medium size lunch, and a light dinner, with a couple of healthy snacks in between. This helps me to stay satisfied throughout the day.

Eat to live instead of living to eat

Thu, 9 Aug 2012 23:56:00 EST
Sometimes it takes more than willpower to lose weight. For me it took avoidance. I had to remove everything that caused a craving. For me it was fats and sugars. I cannot eat 1 hershey kiss, I have to eat the whole bag. So I omitted it from my life. 4 months later, I am still eating healthy and I do not miss it.

WHEN YOU ARE FEELING HUNGARY

Thu, 9 Aug 2012 08:18:00 EST
I always make a cup of hot tea when I am feeling hungary. They say it takes 20 minutes after eating for your brain to tell you that your full. If that doesn't do the trick I go outside and do some yard work.

keeping green leaved salad low in calories

Thu, 9 Aug 2012 08:12:00 EST
Instead of putting salad dressings on your salad, try to put salsa on it. It gives the salad the little bit of zap without the calories of dressings

Crunchy Almonds!

Wed, 8 Aug 2012 22:17:00 EST
100 Calorie packets of Blue Diamond (better brand than the other brand) almonds. Crunchy and satisfying and take off the Grrrrr after the gym and I'm STARVING!
250

Consistancy is key

Tue, 7 Aug 2012 21:31:00 EST
When it comes to starting a new lifestyle of exercising, start small but be consistant. When I used to try to be a body builder on my first day back to the gym and run a marathon on the tredmill, I was way too sore the next day to even continue and I soon found myself in the bed rather than in the gym. When you set a goal to be consistant, you will soon make exercise a habit and it will not be so hard to slowly add to your daily routine and before you know it, your life has changed!

Mix it Up

Mon, 6 Aug 2012 17:01:00 EST
I've found that to keep my body from adjusting to my calorie intake when I'm dieting that I have to mix things up.

Eat or drop

Fri, 3 Aug 2012 02:08:00 EST
Whenever I feel like eating something between meals, I ask myself, "is it worth it?". If it's not, I walk away.

burn off them calories whilst watching tv

Thu, 2 Aug 2012 13:33:00 EST
i am a single mum of 2 so cant get to the gym so have bought myself a mini exercise bike which was very cheap, and it counts calories burned. so i sit and pedal on it whilst sitting on my sofa watching my fave programs. sometimes i forget I'm pedalling and can easily burn 500+ calories a day doing it!

keep up

Mon, 30 Jul 2012 15:42:00 EST
After every meal i do a ten minute workout that way my metabolism has to stay in high gear. 381

Avoid Temptation When Eating Out

Sun, 29 Jul 2012 23:46:00 EST
When I go out to eat, I find it helpful to go straight for the healthiest section of the menu, whether it is the salads or a complete "Light menu." I don't even bother looking at the rest of the menu because that makes things too tempting.

Another tip, when eating out with a bunch of people, make sure to order first. That way, if a friend orders a calorie dense, grease dripping delicious cheeseburger, you are not tempted to follow in his footsteps and do the same.

Shhhh...it is a secret

Fri, 27 Jul 2012 19:09:00 EST
Don't think about it.....just do it! Gather your info....create a plan and stick with it for several weeks...don't overthink it....before you know it you will have done it! When you get bored with your plan...create a new one and go from there! Never give up!

Sobe Lifewater keeps me full and hydrated

Fri, 27 Jul 2012 18:56:00 EST
I love Sobe's Zero Calorie Life Water products. They keep me feeling full -- especially the flavors with Citrimax. And I like that they are sweetened with Pure Via (stevia). Cherimoya Punch and the Strawberry Dragonfruit are probably my favorites. They are a very tasty way to calm 3:00 or evening munchies!

Special types of TEA + LEMON = weight loss!

Fri, 27 Jul 2012 17:49:00 EST
Yogi Tea's = Green Tea Super Antioxidant, Detox, (kidney and liver) and Healthy Fasting + 1/2 a lemon juiced (you can just squeeze it in). Not only are you detoxing, but you are kick starting your metabolism in the morning AND kicking your hunger to the curb. No sweeteners needed for this drink. Its really good... make sure to drink warm as it tricks your brain into thinking that you are full.

Avoid artificial sweeteners

Fri, 27 Jul 2012 16:51:00 EST
I found that when I drink diet soda or crystal light with splenda or aspartame, my craving for sweets is out of control! I still drink an occasional glass of crystal light because I really like the different flavors, but now I use stevia in my iced coffee, iced tea, etc. and no more sugar cravings! 9

Water Water Water

Fri, 27 Jul 2012 11:08:00 EST
Everyone tells you to drink more water. What sometimes gets missed is that plain water gets BORING. Water "infused" with fruit is an awesome change! I use two different 2qt pitchers in the fridge (for variety!) and one has lemon wedges & the other changes every other day; Apple/cinnamon, limes, oranges, cucumber, ect. I like having a variety of flavors to choose from. This has helped me keep my water totals UP UP UP! And I'm down 5lbs!

meal planning

Fri, 27 Jul 2012 09:39:00 EST
I have been on every diet known to man but this time I am actually enjoying this time. The difference is meal planning. I read that it helped but didn't believe. Well i am now a true blue believer. 9

Careful planning and ordering when eating out

Fri, 27 Jul 2012 08:45:00 EST
When my ex-husband left me, he said we ate out too much and it was my fault he gained a lot of weight. Well, I still eat out or get take out a lot, but I plan ahead and only order things that are healthy and proper portioned. The result one year later: I have lost 50 pounds and he looks like he gained weight! 246

Balance

Fri, 27 Jul 2012 06:24:00 EST
I tend to take more of the foods I love and crave and less of everything else. I have found if I balance my plate and portions I can lose and maintain. Now I need to just stick with it.

Sing yourself slim

Thu, 26 Jul 2012 16:06:00 EST
A group brainstorm to help a friend avoid snacking in the evenings came up with the suggestion that instead of filling her mouth she sang. She says she doesn't often break into song, but she thinks about the suggestion and a) it makes her smile and b) it stops her reaching for the cookie jar
335

Pamper yourself slimmer

Thu, 26 Jul 2012 16:02:00 EST
When you start getting the urge to munch on chips (UK crisps)
, try slathering on hand cream - you won't want to put your hands into a salty bag, or taste hand cream instead of chips Result - silky hands and slinky hips
212

my secret is prayer....pass it on...

Wed, 25 Jul 2012 20:52:00 EST
I've lost over 95 lbs. I know my success is because of God. He gives me strength to do this. On my own, I fail. He helps me be strong, but I have to ask.

Rearrange Your Furniture

Wed, 25 Jul 2012 20:40:00 EST
I heard this one from Chris Powell. Rearrange your furniture to give yourself a new outlook, and to match your new image. Making over your bedroom or other room in the house may help you to lose weight. Doesn't need to be expensive. Do some deep cleaning, rearrange the furniture, buy a few new items like new pillows or sheets. Get rid of clutter. When you declutter your environment, it spills over into other areas.

Knowing that I can

Tue, 24 Jul 2012 01:35:00 EST
I have a little magazine cut out of what I want to wear ,so I look at it when I feel like I am going to do bad and it brings me back to reality .

Tracking my food

Mon, 23 Jul 2012 10:31:00 EST
I've only been able to lose weight when I account for every thing I eat. I like to taste and lick the bowl and just take one bite. That's hard to do when you are tracking so I cut it out. Also some things I might think are okay aren't when I track

You're not hungry! You're bored. drink some water. learn the difference.

Fri, 20 Jul 2012 20:43:00 EST
people often get cravings just out of boredom. when you start to get these cravings, grab a cup of water while you decide if you're actually hungry enough to get it or not. drinking enough water in a day can cause your stomach to be full enough to quench your crave :) if not, go ahead and enjoy that cup of icecream. just make sure you really want it first. 76

Doggie-bag that dinner

Fri, 20 Jul 2012 17:47:00 EST
So you have to go out to eat? Restaurants generally serve large portions, so just ask the waiter to give you a take home box with your meal . Putting the food away before you start your meal will help you practice portion control and stay on your plan.

Killing the cravings

Thu, 19 Jul 2012 20:53:00 EST
I dont deny my self anything, I just either eat a healthier version or a lot less of it then I used to. It keeps me motivated, kills the cravings and helps me stay on track.

Stay Active!

Tue, 17 Jul 2012 12:03:00 EST
Staying active doesn't mean get out and exercise. It means try to stay busy so you don't sit around and watch TV/Computer. These are the biggest no-no's when you are on a weight loss mission. If you find yourself getting hungry after dinner and you can't intake more calories get out and walk. This always does the trick.

Drink 32 oz's of water a day

Sun, 15 Jul 2012 15:06:00 EST
Eating breakfast everyday ..I have a cup of cheerios every morning with a cup of fruit with it too.. It helps stay on track... I drink water at night too (32oz) of water ...

12 Hours

Sat, 14 Jul 2012 23:35:00 EST
Whatever time you start to eat in your day, check the time, only eat within a 12-hr time frame. Breakfast @ 7a, last snack prior to 7pm. Try to do every day, but don't get up tight about it if you a blow a day, start over next day. 227 Go to bed earlier.

Emergency meal

Fri, 13 Jul 2012 17:46:00 EST
I have tried many different diets in the past and find that when I get busy or overly hungry that I fall right off and don't care about making healthy choices anymore! This time I have a planned "emergency" meal at work and at home in case I find myself in a bad spot. I have cottage cheese, rice, and some Applegate deli meat ready to go. These are foods that I love and never get sick of so I know I will be satisfied with them.

Plan, Plan, Plan

Thu, 12 Jul 2012 22:01:00 EST
Every morning after my workout, I sit down with a cup of coffee and plan the entire day of eating on my tracker. If I am planning a day out, I pack my lunch and snacks, or if I have to, I look up the healthiest restaurant (subway) and track the most healthy choice. This will keep you satisfied so if you pass by the vending machine or gas station you aren't tempted to grab a bag of chips.
Also, it helps stop the surprise at the end of the day when you're hungry but you have no calories lef...

Cut MORE Fat with Protein

Wed, 11 Jul 2012 17:02:00 EST
After reading the book, "The Eat Clean Diet" by Tosca Reno for the 2nd time (LOL), I TRULY began to understand the benefits of eating more protein---with every meal (including snacks). Besides drinking more water, protein will help shed those extra pounds FAST. I'm able to build and retain more muscle. Therefore, I can effectively shed more fat. As a semi-vegetarian, I've become more creative at finding other sources of protein.

Desert Dish

Sat, 7 Jul 2012 13:49:00 EST
I knew I had to lose weight, so one day I decided to use a desert bowl for my cereals, fruits, and measuring most of my foods. I've been eating only one item every 2 to 3 hrs and so far I have lost 18 lbs. in 2 months.

Crowding out other foods with greens

Sat, 7 Jul 2012 07:57:00 EST
I recently grew a lot of salad in my garden and starting eating it for breakfast, lunch and dinner with some other foods on the side. I found a felt full with a bunch of salad because it crowded out other foods I would eat instead. I lost six pounds in one week and am still losing.

check your hunger scale.

Thu, 5 Jul 2012 21:57:00 EST
its always a good idea to check and ask yourself if you are truly hungry before you have anything to eat snack dinner lunch breakfast ask "am i really hungry?"

Replace your favorite chair ....

Wed, 4 Jul 2012 16:47:00 EST
I was having a big issue with my abs and so a friend told me to replace my favorite chair with a exercize ball ...... it worked I now roll it all over my house the living room in front of the TV to the table an on to the desk, MY ABS HAVE NEVER LOOKED BETTER , so its worth the rolling it around the house.

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Think First

Wed, 4 Jul 2012 11:52:00 EST
I hung a sign on my refrigerator door with pictures of healthy foods that reads " Think before you open the fridge. It's easy to put the weight on but it's 10 times harder to take it off." Sometimes I'm hungry and just want to grab whatever is in the fridge, this reminds me to think of my goals and how hard I have been working, wouldn't want to do all that work for nothing right?!?