SparkPeople Weight Loss Secrets http://www.sparkpeople.com/secrets-category.asp?category=weight-loss Learn some of the secrets of success for Weight Loss from SparkPeople members. SparkPeople Weight Loss Secrets http://www.sparkpeople.com/assets/nav/nav_logo_v3.gif http://www.sparkpeople.com/secrets-category.asp?category=weight-loss Garcinia Cambogia Plus is a great natural weight loss product http://www.sparkpeople.com/secrets.asp?tip=49721_garcinia_cambogia_plus_is_a_great_natural_weight_loss_product Garcinia Cambogia is definitely an all-natural, secure, little, pumpkin-shaped fresh fruit, occasionally known as tamarind. This is definitely utilized in conventional Southern Hard anodized cookware meals as well as with regard to treating Eish as well as upkeep. The actual component in the rind from the fresh fruit might speed up unwanted weight reduction initiatives. The actual organic draw out is known as hydroxycitric acidity (HCA), that scientists declare may dual or even multiple a per... Fri, 9 Dec 2016 14:27:00 EST Water Water Water http://www.sparkpeople.com/secrets.asp?tip=49709_water_water_water I used to have a hard time getting in my water intake. I found that having the right container is key to being successful. <br> <br>I used to have bottles that I drank straight from the top, but would find it hard to use while driving because of needing two hands to open the top. I also had issues getting the last of it down because if I had to tip my head back, I'd take my eyes off the road and then I'd hit the bottom of the bottle on the roof of m... Thu, 8 Dec 2016 16:06:00 EST Track Exercise and Housework Activities Every Day to Help Keep Your Exercise Program Challenging http://www.sparkpeople.com/secrets.asp?tip=49704_track_exercise_and_housework_activities_every_day_to_help_keep_your_exercise_program_challenging <br>I find that tracking my exercise program is just as important as tracking my food intake. As with recording my food intake, I have the greatest success when I make it a point to track all of my exercise activities every day. Tracking lets me know what types of activities I am doing and how long I am spending on each one. This helps me know when I need to make changes to exercises, repetitions, weight or tempo. As my fitness levels increase, I try and change up my exercise activities t... Thu, 8 Dec 2016 09:16:00 EST Fully Engage the Site http://www.sparkpeople.com/secrets.asp?tip=49690_fully_engage_the_site I found that when you fully engage the site by building your profile, posting pictures (LOTS...I mean you get 1000 and truly a picture is power) and blogs that you are more likely to have long term success. It also helps to get involved in the community so that you can build your supportive foundation. These are the people who will encourage, motivate, inspire, uplift, advise and help you along the way. Make sure you are selective about who you befriend as you want someone who will motivate ... Wed, 7 Dec 2016 11:29:00 EST Focus and Motivation http://www.sparkpeople.com/secrets.asp?tip=49684_focus_and_motivation The main secret I have found useful when losing weight is remaining focused and motivated. Without focus and motivation we are truly lacking. It is also very encouraged to stay motivated along the way. Our spark friends are great for encouragement. Some of our biggest supporters. I thank everyone for their encouragement and continuous motivation. Another big component to my weight loss success is God. Without God I would not have made it this far. God is a BIG supporter as well. I you;d not h... Wed, 7 Dec 2016 09:54:00 EST Track the Foods (and Drinks) you Consume Every Single Day (Even those Small Snacks at the Office!) http://www.sparkpeople.com/secrets.asp?tip=49683_track_the_foods_and_drinks_you_consume_every_single_day_even_those_small_snacks_at_the_office I was most successful in my weight loss efforts when I took the time to track the foods I ate every single day. When I took the time to track the calories in that slice of cake I had at the office or the pizza slice one of my co-workers sent in my direction, it was a real eye-opener how the calories consumed would add up.<br> <br>I think the most important lesson I learned from tracking my food consumption, was in learning more about calories in foods I eat on a regular basis. For example, ... Wed, 7 Dec 2016 09:40:00 EST Trying Low Carb (again) http://www.sparkpeople.com/secrets.asp?tip=49669_trying_low_carb_again I don't know if it's a secret - but I've been doing the low carb style for the last 9 weeks or so and I've lost 42 pounds. There isn't a lot of variety in my diet as I don't enjoy 50% of the veggies I'm "allowed" to eat - but I'm making it work with different spices and I'm ok with eating the same foods as long as it helps. I try to eat 20 carbs a day - some days more - some days less. 12-15 of those carbs come from veggies alone. The remaining carbs come from cheeses and eggs. I try to ... Tue, 6 Dec 2016 10:52:00 EST watch those little tastes as you cook. They add up http://www.sparkpeople.com/secrets.asp?tip=49665_watch_those_little_tastes_as_you_cook_they_add_up Sometimes when we cook , we constantly taste and I know you have to sometimes but not every couple of min. Every time you take those little tastes, you are adding more calories. It might not seem like much but as you add them together, it could come out to more than you thought.<br><br>Choices are what we make every day. Just think before you make them. It is so easy to put that spoonful in to taste instead of a little bit. Then that leads to another and so on. When will it stop?<br><br> ... Tue, 6 Dec 2016 08:02:00 EST Drink 8 Glasses of Water a Day to Feel Full and Eat Less http://www.sparkpeople.com/secrets.asp?tip=49649_drink_8_glasses_of_water_a_day_to_feel_full_and_eat_less To help with my weight loss efforts I have been working to drink more water each day, and also to cut soda from my diet and replace it with water as my drink of choice. <br> <br>Drinking 8 glasses of water each day helps me stay hydrated and avoid overeating. I have read articles about how people confuse thirst (dehydration) for hunger, so they’ll tend to eat rather than drink water, which adds calories to the day’s food intake. I have learned that if I’m craving a mid-afternoon snack, I’ll... Mon, 5 Dec 2016 09:04:00 EST Ask For A To Go Box Right Away http://www.sparkpeople.com/secrets.asp?tip=49647_ask_for_a_togo_box_right_away Were you always told to eat what's on your plate? We were always told that we had to finish everything that was put in front of us. When you go to restaurants, you try to finish everything in front of you and you're always trying to push that one last bite. <br> Since our minds are trained to say that we need to eat what's on the plate, it overrides the signals from the stomach that are saying that we are full. Since the signals are not being read correctly we overeat or keep eating even ... Mon, 5 Dec 2016 03:23:00 EST Diets don't work! http://www.sparkpeople.com/secrets.asp?tip=49607_diets_dont_work Diets don't work in the long term. Diets are for the "here and now" but in order to lose weight and keep it off FOREVER we have to change the way we THINK. It's all in our mind!<br><br>The root of the problem is not willpower but neuroscience. Metabolic suppression is one of several powerful tools that the brain uses to keep the body within a certain weight range, called the set point. The range, which varies from person to person, is determined by genes and life experience. When dieters’ w... Fri, 2 Dec 2016 07:16:00 EST The Importance of Water http://www.sparkpeople.com/secrets.asp?tip=49593_the_importance_of_water One thing that I have noticed that helps me out is to drink about 8 ounces (half of a bottle) of water before I begin a meal. The water seems to help me feel less hungry, and therefore I don't seem to overeat as much.<br><br>Another thing I do is to flavor water with things like lemon or lime juice (freshly squeezed, not that junk in the bottle). As a result, I usually rely less on things like fruit juice, soda, sports drinks (which are really sugar-filled garbage), etc. I also tried froze... Thu, 1 Dec 2016 10:22:00 EST Track the Foods (and Drinks) you Consume Every Single Day (Even those Small Snacks at the Office!) http://www.sparkpeople.com/secrets.asp?tip=49591_track_the_foods_and_drinks_you_consume_every_single_day_even_those_small_snacks_at_the_office I was most successful in my weight loss efforts when I took the time to track the foods I ate every single day. When I took the time to track the calories in that slice of cake I had at the office or the pizza slice one of my co-workers sent in my direction, it was a real eye-opener how the calories consumed would add up.<br> <br>I think the most important lesson I learned from tracking my food consumption, was in learning more about calories in foods I eat on a regular basis. For example, ... Thu, 1 Dec 2016 08:59:00 EST Track the Foods (and Drinks) you Consume Every Single Day (Even those Small Snacks at the Office!) http://www.sparkpeople.com/secrets.asp?tip=49577_archive_move_delete_spam_more_track_the_foods_and_drinks_you_consume_every_single_day_even_those_small_snacks_at_the_office I was most successful in my weight loss efforts when I took the time to track the foods I ate every single day. When I took the time to track the calories in that slice of cake I had at the office or the pizza slice one of my co-workers sent in my direction, it was a real eye-opener how the calories consumed would add up.<br> <br>I think the most important lesson I learned from tracking my food consumption, was in learning more about calories in foods I eat on a regular basis. For example, ... Wed, 30 Nov 2016 09:01:00 EST How to Raise Metabolism http://www.sparkpeople.com/secrets.asp?tip=49551_how_to_raise_metabolism From e.med.expert Three factors impact your energy expenditure: 1. Basal metabolic rate - calories body needs to maintain body functions while at rest. 2. Thermic effect - calories required to digest, absorb, transport, and store food. 3. Physical activity -calories expended during daily activity, lifestyle and exercise.<br><br>Thermic effect of food (TEF) is the energy you use to eat, digest and metabolize food.<br>Fats have thermic effect approximately 3%. Dietary fat is very easy to proces... Mon, 28 Nov 2016 19:00:00 EST Blog and log http://www.sparkpeople.com/secrets.asp?tip=49537_blog_and_log Make sure and blog your thoughts and log your food every day. When I do that I always lose. Stop doing those things and I gain.<br><br>It is difficult to share your thoughts with strangers sometimes. If that is the case make your page private or use a private journal off the internet. Entering some thoughts in a Word document will have similar effects. True there will be no feedback but I think your internal though clearing is the majority of the battle.<br><br>I go back and read my older b... Mon, 28 Nov 2016 07:21:00 EST Drink 8 Glasses of Water a Day to Feel Full and Eat Less http://www.sparkpeople.com/secrets.asp?tip=49536_drink_8_glasses_of_water_a_day_to_feel_full_and_eat_less To help with my weight loss efforts I have been working to drink more water each day, and also to cut soda from my diet and replace it with water as my drink of choice. <br> <br>Drinking 8 glasses of water each day helps me stay hydrated and avoid overeating. I have read articles about how people confuse thirst (dehydration) for hunger, so they’ll tend to eat rather than drink water, which adds calories to the day’s food intake. I have learned that if I’m craving a mid-afternoon snack, I’ll... Mon, 28 Nov 2016 06:41:00 EST Don't underestimate PCOS http://www.sparkpeople.com/secrets.asp?tip=49532_dont_underestimate_pcos I've known I've had PCOS for over 20 years. But only this past three months have I been prescribed metformin for it. It's kind of like an upgrade from chromium picolinate (600mg or more). I was worried what I was doing to myself taking chromium nearly daily for 20 years (although it seems to have been harmless). I'm glad I made the switch, metformin is more effective. I can loosen up on my ketogenic diet a little and not suffer awful carb cravings. But that's not really the point. The ... Mon, 28 Nov 2016 00:01:00 EST Tighten Up the Waistband http://www.sparkpeople.com/secrets.asp?tip=49492_tighten_up_the_waistband Well, this probably isn't a secret to the general public but it was to my guests at the Thanksgiving table yesterday. Instead of my usual stretch pants with elastic waistband that I normally wear, I took out a slightly uncomfortable pair of slacks that had a real waistband with zipper and buttons.<br><br>While they weren't exactly tight, there wasn't a lot (or even a little) room for expansion. Know the feeling of a stretched out tummy after overindulging at the table? I wanted to avoid th... Fri, 25 Nov 2016 09:07:00 EST Track Every Day! http://www.sparkpeople.com/secrets.asp?tip=49462_track_every_day By tracking every day, even ones that aren't optimal, I managed to lose 62 pounds on SparkPeople and keep it off!! The key is absolute honesty, not lying to yourself about what you ate and how much you exercised.<br><br>While traveling abroad in Ireland and Greece, it was more of a challenge on an iPad, and with no "built in" member classifications for some foods, but you can enter them in piece by piece and it works for a ballpark idea of what counts for special foods belonging to an ethnic... Wed, 23 Nov 2016 11:15:00 EST Track the Foods (and Drinks) you Consume Every Single Day (Even those Small Snacks at the Office!) http://www.sparkpeople.com/secrets.asp?tip=49459_track_the_foods_and_drinks_you_consume_every_single_day_even_those_small_snacks_at_the_office I was most successful in my weight loss efforts when I took the time to track the foods I ate every single day. When I took the time to track the calories in that slice of cake I had at the office or the pizza slice one of my co-workers sent in my direction, it was a real eye-opener how the calories consumed would add up.<br> <br>I think the most important lesson I learned from tracking my food consumption, was in learning more about calories in foods I eat on a regular basis. For example, ... Wed, 23 Nov 2016 09:20:00 EST Eat only when Hungry http://www.sparkpeople.com/secrets.asp?tip=49449_eat_only_when_hungry For much of my life I was a card carrying member of the clean plate club. I remember sitting at the table long after everyone else was finished with dinner. I didn't really want any more food, but my parents insisted I finish everything my mom put on my plate. I was a chubby child and certainly didn't need all that food, but they insisted. Disobedience ended in punishment so I finished and I gained more unwanted pounds.<br><br>As a chubby kid I heard mean names and comments from so many b... Tue, 22 Nov 2016 14:25:00 EST 5 Fitness Myths You Need to Forget http://www.sparkpeople.com/secrets.asp?tip=49439_5_fitness_myths_you_need_to_forget 5 Fitness Myths You Need to Forget<br>BY GEORGE MIATA<br>1. Walking is not as effective as running.--- Sure, you’ll burn about twice as many calories running for 30 minutes than walking for 30 minutes. But if a runner and a walker cover the same distance, they burn about the same number of calories. So if you’re willing to take the ‘slow route,’ you’ll likely lose just as much weight. In fact, studies have proved that how long you exercise matters more than how hard you exercise.<br><br>2. Ex... Tue, 22 Nov 2016 00:26:00 EST Go to Menu Options http://www.sparkpeople.com/secrets.asp?tip=49433_go_to_menu_options Eating out is more common in our house than cooking. I have breakfast on the way to work every workday, and typically go out for lunch, and dinner is a 50/50 chance but at least I know the place we are most likely to eat out at; whether they be fast food, take-out/delivery, or sit down. So spend maybe and hour on the weekend and pick a couple of options at each of our favorite places, so when we get there I know what I already like (I save the list on my phone.) I can get 2 or 3 done at a t... Mon, 21 Nov 2016 14:26:00 EST Drink 8 Glasses of Water a Day to Feel Full and Eat Less http://www.sparkpeople.com/secrets.asp?tip=49426_drink_8_glasses_of_water_a_day_to_feel_full_and_eat_less To help with my weight loss efforts I have been working to drink more water each day, and also to cut soda from my diet and replace it with water as my drink of choice. <br> <br>Drinking 8 glasses of water each day helps me stay hydrated and avoid overeating. I have read articles about how people confuse thirst (dehydration) for hunger, so they’ll tend to eat rather than drink water, which adds calories to the day’s food intake. I have learned that if I’m craving a mid-afternoon snack, I’ll... Mon, 21 Nov 2016 08:43:00 EST Shhh Vaping is my secret http://www.sparkpeople.com/secrets.asp?tip=49425_shhh_vaping_is_my_secret I'm sure this isn't what I'm supposed to put ... But, having recently given up smoking, after 36 years, and switching to Vaping I have found I can have all my favourite flavours without the calories. Currently vaping Black Jack Sweets, Sorcerer's Sauce (which is Pear, Cream and Coconut) and Blueberry Yoghurt. I have at least 4 e-cigarettes. So many flavours: the forbidden Coca Cola; champagne and strawberries; absinthe; cola float; Key Lime Pie .... my goodness what a secret!<br> <em>211</em... Mon, 21 Nov 2016 02:22:00 EST The Golden rule of Scales (or lack thereof!) http://www.sparkpeople.com/secrets.asp?tip=49411_the_golden_rule_of_scales_or_lack_thereof I have been dieting for a large amount of my young adult life and have slipped many a time into a 'yoyo' diet (gaining, then losing, gaining then losing), and many times I have tried to figure out what I was doing wrong. One thing that popped up on google a lot was that I was weighing myself 'too much' or 'too little' throughout a diet. Some sites said that it was vital that you weigh yourself every day or at regular intervals, others said to be strict and restrict the digits to once a week. ... Sun, 20 Nov 2016 08:11:00 EST Put every food on a 1-10 scale prior to indulging http://www.sparkpeople.com/secrets.asp?tip=49399_put_every_food_on_a_110_scale_prior_to_indulging When I buy pretty much everything, especially clothing, I will find something I like, look at the price, and determine how many hours I have to work to pay for that item. Is that top really worth three hours of work? If it is in the cart it goes, if it isn't back on the rack it goes. I do the same with food, how many minutes or hours will I have to exercise to even my daily calorie count out if I ate this food? Is a couple bites of cheese cake REALLY worth an hour on the elliptical....... Is... Sat, 19 Nov 2016 10:53:00 EST Water the Easy Way http://www.sparkpeople.com/secrets.asp?tip=49389_water_the_easy_way I have found that most people struggle with getting in their water for the day. One thing that has worked for me is being mindful of what I drink my water out of.<br> For example this summer my goal was to drink a gallon of water a day. The sight of that gallon jug was very intimidating and most days I failed to meet my goal. I realized that like any other big goal. I needed to break it down to manageable, smaller goals. <br>With that in mind, I began by pouring my gallon of water into four ... Fri, 18 Nov 2016 17:28:00 EST Forget the hoopla http://www.sparkpeople.com/secrets.asp?tip=49373_forget_the_hoopla Weight loss effort doesn't require anything fancy to be successful. I happen to like gadgets and use a few and have used trainers, a gym and some equipment etc, however, the first 50 pounds I lost was done in my living room with a few workout dvds. All you really need is a good nutrition plan- make your own like I did for follow a pre-made one, consistent exercise and a good attitude. <br><br>Once you are well on your way, you can opt to introduce other things. My advise, pick a workout you... Thu, 17 Nov 2016 13:53:00 EST Track Exercise and Housework Activities Every Day to Help Keep Your Exercise Program Challenging http://www.sparkpeople.com/secrets.asp?tip=49367_track_exercise_and_housework_activities_every_day_to_help_keep_your_exercise_program_challenging I find that tracking my exercise program is just as important as tracking my food intake. As with recording my food intake, I have the greatest success when I make it a point to track all of my exercise activities every day. Tracking lets me know what types of activities I am doing and how long I am spending on each one. This helps me know when I need to make changes to exercises, repetitions, weight or tempo. As my fitness levels increase, I try and change up my exercise activities to en... Thu, 17 Nov 2016 09:17:00 EST Do Not Cut Out Foods You Love http://www.sparkpeople.com/secrets.asp?tip=49353_do_not_cut_out_foods_you_love I have lost 75 lbs since February. What works for me may not work for others, but here is my advise: <br><br>I was watching This is Us last night ( one of my new favorite shows). One of the characters on the show struggles with weight and is trying to lose weight. Her boyfriend makes a joke about eating cardboard for breakfast. This really bugged me as this was what I thought it took to lose weight as well, which is why I believe I have not been successful in the past. Both her and her boyfri... Wed, 16 Nov 2016 11:18:00 EST Track the Foods (and Drinks) you Consume Every Single Day (Even those Small Snacks at the Office!) http://www.sparkpeople.com/secrets.asp?tip=49348_track_the_foods_and_drinks_you_consume_every_single_day_even_those_small_snacks_at_the_office I was most successful in my weight loss efforts when I took the time to track the foods I ate every single day. When I took the time to track the calories in that slice of cake I had at the office or the pizza slice one of my co-workers sent in my direction, it was a real eye-opener how the calories consumed would add up.<br> <br>I think the most important lesson I learned from tracking my food consumption, was in learning more about calories in foods I eat on a regular basis. For example, ... Wed, 16 Nov 2016 09:33:00 EST Ahimsa...the kindness that gets forgotten http://www.sparkpeople.com/secrets.asp?tip=49345_ahimsathe_kindness_that_gets_forgotten Practice being kind to yourself. Ahimsa means <br>'non-violence', People focus too much on the idea of physical violence that they forget how we harm ourselves and others with our words, and thoughts.<br><br>It's a journey. Have the cheesecake. Take each moment a step and breath at a time. It's the collective good decisions that make a difference, so don't beat yourself up over the occasional indulgence.<br><br>My life would be vastly different, and I'd probably have reached my goals by now, ... Wed, 16 Nov 2016 02:27:00 EST Drink 8 Glasses of Water a Day to Feel Full and Eat Less http://www.sparkpeople.com/secrets.asp?tip=49317_drink_8_glasses_of_water_a_day_to_feel_full_and_eat_less <br>To help with my weight loss efforts I have been working to drink more water each day, and also to cut soda from my diet and replace it with water as my drink of choice. <br> <br>Drinking 8 glasses of water each day helps me stay hydrated and avoid overeating. I have read articles about how people confuse thirst (dehydration) for hunger, so they’ll tend to eat rather than drink water, which adds calories to the day’s food intake. I have learned that if I’m craving a mid-afternoon snack, ... Mon, 14 Nov 2016 09:46:00 EST ASSESS YOUR MOTIVATION LEVEL http://www.sparkpeople.com/secrets.asp?tip=49290_assess_your_motivation_level If you think you need to lose weight, then just get started. The time will never be perfect, and you’ll likely never be completely ready. It is becoming common practice for health professionals to assess one’s readiness for diet change, but the results from several studies totaling almost 4,000 people found that a person’s level of readiness has little impact on the amount of weight loss or sustained success. It seems that the only barrier of entry that you need to get over is starting. If yo... Sat, 12 Nov 2016 13:57:00 EST Getting a Slimmer Waist Line http://www.sparkpeople.com/secrets.asp?tip=49274_getting_a_slimmer_waist_line Be prepared to change your diet. Getting a smaller waist will require weight loss, which cannot be achieved through exercise alone. You will also need to adhere to a healthy diet and reduce your calorie intake in order to really see results. You should find a trainer to help you calculate a proper amount of calorie intake a day. This will require discipline and determination. In addition to reducing your calorie intake, there are also some smart food choices you can make that will specificall... Fri, 11 Nov 2016 14:51:00 EST Track the Foods (and Drinks) you Consume Every Single Day (Even those Small Snacks at the Office!) http://www.sparkpeople.com/secrets.asp?tip=49242_track_the_foods_and_drinks_you_consume_every_single_day_even_those_small_snacks_at_the_office I was most successful in my weight loss efforts when I took the time to track the foods I ate every single day. When I took the time to track the calories in that slice of cake I had at the office or the pizza slice one of my co-workers sent in my direction, it was a real eye-opener how the calories consumed would add up.<br> <br>I think the most important lesson I learned from tracking my food consumption, was in learning more about calories in foods I eat on a regular basis. For example, ... Wed, 9 Nov 2016 09:15:00 EST Laugh and Keep going.. http://www.sparkpeople.com/secrets.asp?tip=49235_laugh_and_keep_going OK.. You can laugh and know that you burn calories when you go into a full laugh.. Think of weight you think that carrying around.. Could you more around and call it exercise...? Running to the refrigerator is not considered exercise really.. <br>Only eat food that you can catch and kill with a toothpick... I don't think so...Eat your food while staring into a mirror..totally naked... Only if the blinds are closed .. I would be so scared I would faint and fall on the dog...Even when dieting.... Tue, 8 Nov 2016 15:07:00 EST Drink 8 Glasses of Water a Day to Feel Full and Eat Less http://www.sparkpeople.com/secrets.asp?tip=49209_drink_8_glasses_of_water_a_day_to_feel_full_and_eat_less <br>To help with my weight loss efforts I have been working to drink more water each day, and also to cut soda from my diet and replace it with water as my drink of choice. <br> <br>Drinking 8 glasses of water each day helps me stay hydrated and avoid overeating. I have read articles about how people confuse thirst (dehydration) for hunger, so they’ll tend to eat rather than drink water, which adds calories to the day’s food intake. I have learned that if I’m craving a mid-afternoon snack, ... Mon, 7 Nov 2016 08:59:00 EST Drink 1/2 your body weight in fluid oz. per day http://www.sparkpeople.com/secrets.asp?tip=49206_drink_12_your_body_weight_in_fluid_oz_per_day I am so often very dehydrated, and I learned this secret about drinking water from friends, and specifically about the amount listed above from Haylie Pomroy's book "Fast Metabolism Diet".<br><br>Drinking more water really does work! <br><br>I do find it difficult to keep remembering to drink more water but once you get used to it, your body craves more and more.<br><br>I know that Sparkpeople has a good way to track your water intake every day, if that helps you keep it going.<br><br>I found... Mon, 7 Nov 2016 00:19:00 EST My secret to health http://www.sparkpeople.com/secrets.asp?tip=49203_my_secret_to_health Find something that you love to do that also burns calories. I hate to work out, I hate treadmills, I hate walking for exercise. Basically if I call it exercise I hate it. I started doing kickboxing and it is training on fighting skills. All of the sudden I love it! I am dripping sweat during kick boxing, it gets in my eyes but I keep going. It makes me feel alive and pretty awesome. I get exhausted. I absolutely love it. It helps me to be less anxious all around. I am changing my eating. I a... Sun, 6 Nov 2016 23:40:00 EST Listen to your gut.. http://www.sparkpeople.com/secrets.asp?tip=49200_listen_to_your_gut During dieting, or I prefer to call it, healthy life journey, your head voices can play act and certainly be tricksters! <br><br>When you get up in the morning and don't quite feel like eating have something pre-prepped that is easy to take. I prefer quick and easy so I generally have a protein shake. There is a protein shake by EAS Advant Edge that I prefer the best. The dark deluxe chocolate is my favorite #1 because I'm a chocolate lover and #2 because I previously used to be a hard cor... Sun, 6 Nov 2016 20:10:00 EST Eat Out and Still Lose Weight http://www.sparkpeople.com/secrets.asp?tip=49190_eat_out_and_still_lose_weight Dining Out<br>Going out to dinner tonight? You've got plenty of company. Almost 75 percent of us eat at a restaurant at least once a week, and 25 percent dine out every two or three days, according to a study by the USDA. And hey, why not? Letting someone else cook is relaxing — the perfect treat after a busy day. Trouble is, a recent study at the University of Texas found that female dieters consume an extra 253 calories and 16 fat grams on the days that they eat at restaurants. Portion size... Sun, 6 Nov 2016 00:09:00 EST The Student Knockout http://www.sparkpeople.com/secrets.asp?tip=49159_the_student_knockout go to a university and overload yourself with classes, the walking, expenses, and stress will knock your weight and your future away. <br> <br> <br> <br> ... Fri, 4 Nov 2016 02:25:00 EST Journey to Skinny Jeans http://www.sparkpeople.com/secrets.asp?tip=49150_journey_to_skinny_jeans Around 13 years ago, I was at my ideal weight. I remember going to a Fashion Bug store and shopping for jeans. Well, I was delightfully surprised that I required a smaller size than anticipated. I bought two pair and over the next few weeks, I bought two more pair. I loved my new look in my skinny jeans.<br><br>Around fall of that year, I became ill from H-Pylori and constant stomach issues. It took a long time to get rid of and my weight was never the same. It seems that my whole metabolism ... Thu, 3 Nov 2016 14:59:00 EST Journey to Skinny Jeans http://www.sparkpeople.com/secrets.asp?tip=49149_journey_to_skinny_jeans Around 13 years ago, I was at my ideal weight. I remember going to a Fashion Bug store and shopping for jeans. Well, I was delightfully surprised that I required a smaller size than anticipated. I bought two pair and over the next few weeks, I bought two more pair. I loved my new look in my skinny jeans.<br><br>Around fall of that year, I became ill from H-Pylori and constant stomach issues. It took a long time to get rid of and my weight was never the same. It seems that my whole metabolism ... Thu, 3 Nov 2016 14:59:00 EST Biggest Achievement in Weight Loss ! http://www.sparkpeople.com/secrets.asp?tip=49143_biggest_achievement_in_weight_loss_ The first quarter of year 2014 marked my 11th year into the fitness world which I adopted when I reached my maximum weight (way..way..back in 2003). Those who knows me well, will definitely get the picture (or to recall it !!!) …<br><br>What woke me up ? ~ (something that I can never forget and never want to) ... I happily came home after completing my studies and the first thing I did was to weigh myself.. I was shocked n' it slowly turned into fear. I was afraid I would get an heart attack ... Thu, 3 Nov 2016 04:11:00 EST Tracking foods and weight. http://www.sparkpeople.com/secrets.asp?tip=49137_tracking_foods_and_weight I have struggled most of my life with weight loss and trying to maintain it. The times that I have been the most successful are the times that I have tracked every food <em>267</em> <em>190</em> <em>140</em> or fluid <em>408</em> <em>274</em> <em>194</em> that has went into my mouth. This may seem like a pain in the butt <em>198</em> , and it is time consuming; however, it is easy to think "I really don't eat that much", "I never eat candy" <em>494</em> , "I hardly ever ... Wed, 2 Nov 2016 15:59:00 EST Track the Foods (and Drinks) you Consume Every Single Day (Even those Small Snacks at the Office!) http://www.sparkpeople.com/secrets.asp?tip=49132_track_the_foods_and_drinks_you_consume_every_single_day_even_those_small_snacks_at_the_office I was most successful in my weight loss efforts when I took the time to track the foods I ate every single day. When I took the time to track the calories in that slice of cake I had at the office or the pizza slice one of my co-workers sent in my direction, it was a real eye-opener how the calories consumed would add up.<br> <br>I think the most important lesson I learned from tracking my food consumption, was in learning more about calories in foods I eat on a regular basis. For example, ... Wed, 2 Nov 2016 08:52:00 EST 5:2 Eating Plan http://www.sparkpeople.com/secrets.asp?tip=49128_52_eating_plan A friend suggested six months ago trying the 5:2 Eating Plan. Although I haven't read the book I did do a few google searches and asked lots of questions. I lost 20 kilograms in that six months simply by religiously eating 500 calories on Mondays and Thursday while trying to limit my other days to 1500-2000 calories. I also walked for at least 60 minutes (6.5 kilometres or 4 miles)every night. On my 500 calorie days I have increased my walk to 90 minutes (9.7 kilometres or 6 miles).While it w... Tue, 1 Nov 2016 22:04:00 EST Mastered Water INTAKE http://www.sparkpeople.com/secrets.asp?tip=49127_mastered_water_intake Some people love drinking water. I don't. Sure, fruit helps but my water bottle is never near the fresh fruit at the same time. I don't drink a lot of other drinks but, I occasionally I will enjoy a cup of tea or coffee. I also LOVE a glass of a bold red wine.<br><br>So, have plotted how to get in my water effortlessly and even a few cups extra. I know you don't have to drink 8 cups a day but, that is my goal. Drinking water has 2 immediate benefits:<br>1. It fills in the extra space while I ... Tue, 1 Nov 2016 21:39:00 EST Write it down http://www.sparkpeople.com/secrets.asp?tip=49122_write_it_down Write down everything you eat--EVERYTHING! Keep an accurate count--not 'some cookies' but six cookies--get a postage scale and a nutrition count book.<br>I have made a chart to keep, listing the maximum amount of calories, sodium, protein, cholesterol, saturated fat, fat, fiber, carbs--it is the ONE thing that will help you lose weight and keep it off. It may sound like a lot of trouble but after a week it is a snap!<br>Also weigh yourself ONCE a week on the same scale wearing the same cloth... Tue, 1 Nov 2016 18:03:00 EST Water is the Key! http://www.sparkpeople.com/secrets.asp?tip=49104_water_is_the_key I think the biggest secret to losing weight and staying healthy is drinking water. It is an easy and cheap way to stay satisfied and eat less. My goal is to drink 100 oz per day, but I never drink less than 64 oz. This habit has made my skin look great and so healthy. My face isn't blotchy, I haven't had any breakouts and my makeup goes on so smoothly. I begin each day with a 33.8 oz bottle of water in my bathroom. I put the bottle next to my sink the night before because room temperatu... Mon, 31 Oct 2016 12:31:00 EST Drink 8 Glasses of Water a Day to Feel Full and Eat Less http://www.sparkpeople.com/secrets.asp?tip=49097_drink_8_glasses_of_water_a_day_to_feel_full_and_eat_less To help with my weight loss efforts I have been working to drink more water each day, and also to cut soda from my diet and replace it with water as my drink of choice. <br> <br>Drinking 8 glasses of water each day helps me stay hydrated and avoid overeating. I have read articles about how people confuse thirst (dehydration) for hunger, so they’ll tend to eat rather than drink water, which adds calories to the day’s food intake. I have learned that if I’m craving a mid-afternoon snack, I’ll... Mon, 31 Oct 2016 00:40:00 EST Cookie Weight-Loss Journey Walking for my life http://www.sparkpeople.com/secrets.asp?tip=49095_cookie_weightloss_journey_walking_for_my_life I have lost 73 pounds since Summer 2015. I walk daily. I walk on my breaks and my lunch break at work. I walk in the parks and the Tampa River Walk. I take the stairs at work instead of the elevator. I walk on the treadmill 4 to 5 times a week at 3.5 to 4.1 miles per hour. I walk for my life. I was diabetic and had high blood pressure taking multiple medicines. I no longer take any medication. It's a struggle daily. I remember how good I feel and how my health has improved. I walk d... Sun, 30 Oct 2016 23:52:00 EST No white death http://www.sparkpeople.com/secrets.asp?tip=49066_no_white_death Stay away from refined carbs and sugar. This means no bread, pasta, cheesy poofs,Doritos and all that jazz. Limit all carbs, even those from fruits/veggies to 100 grams per day.<br><br>******************************<BR>**************************************<BR>**************************************<BR>**************************************<BR>*********************<br>Your sugar grams are counted in as a carb, your body treats them the same. You can add small amount of crap carbs in LATER, way... Sat, 29 Oct 2016 00:07:00 EST 3 ways to lose weight based on science http://www.sparkpeople.com/secrets.asp?tip=49064_3_ways_to_lose_weight_based_on_science There are many ways to lose a lot of weight fast.<br><br>However, most of them will make you hungry and unsatisfied.<br><br>If you don’t have iron willpower, then hunger will cause you to give up on these plans quickly.<br><br>The plan outlined here will:<br><br>* Reduce your appetite significantly.<br>* Make you lose weight quickly, without hunger.<br>* Improve your metabolic health at the same time.<br><br>Here is a simple 3-step plan to lose weight fast.<br><br>1. Cut Back on Sugars and St... Fri, 28 Oct 2016 21:57:00 EST What is Calories In vs. Calories Out? http://www.sparkpeople.com/secrets.asp?tip=49060_what_is_calories_in_vs_calories_out <br>What Is Calories In vs. Calories Out? <br><br>An Overview of Weight Loss<br><br>By Jennifer R. Scott <br><br>Updated March 31, 2016 <br> <img src="http://photosaws.sparkpeople.com/guid/750b67bb-302b-44ae-9f21-eb694c375f48.jpg"><br>If you're a dieter, you've probably read all about the importance of calories in vs. calories out. But what is this traditional calorie equation? Make sure you understand the important system if you're serious about losing weight.<br><br>Calories In vs. Calorie... Fri, 28 Oct 2016 15:43:00 EST Boost metabolism with White Grapefruit Juice http://www.sparkpeople.com/secrets.asp?tip=49058_boost_metabolism_with_white_grapefruit_juice I have yo-yoed for the better part of 25 yrs with my weight. I've tried the "miracle" pills, ac vinegar trick, (original) Atkin's Diet, even Nutrisystem. My mom put me in the program when I was 15. I was 6'3" 200# at that time. So not really that big at all but I wasn't a single digit size so to Asian mom I was "fat". I'm 6'3"!!! The Atkin's Diet didn't really work out for me. In case you missed the part about Asian mom, I love rice. I did lose some weight with Atkin's combined with Nutrisyst... Fri, 28 Oct 2016 11:49:00 EST Getting it Started! http://www.sparkpeople.com/secrets.asp?tip=49049_getting_it_started One of the hardest things to do when it comes to losing weight is getting the whole process started. It doesn't matter how many Television Shows or Films you have seen or what he guy/girl next door has done. It is 90% mental attitude.<br><br>For me signing up to the local gym and making sure I was in a 6 month contract was my starter. I arranged a personal training session so I knew the training I did would help me lose weight. Attending the gym 3 or 4 times a week always works out well. You ... Thu, 27 Oct 2016 19:25:00 EST Track Exercise and Housework Activities Every Day to Help Keep Your Exercise Program Challenging http://www.sparkpeople.com/secrets.asp?tip=49041_track_exercise_and_housework_activities_every_day_to_help_keep_your_exercise_program_challenging I find that tracking my exercise program is just as important as tracking my food intake. As with recording my food intake, I have the greatest success when I make it a point to track all of my exercise activities every day. Tracking lets me know what types of activities I am doing and how long I am spending on each one. This helps me know when I need to make changes to exercises, repetitions, weight or tempo. As my fitness levels increase, I try and change up my exercise activities to en... Thu, 27 Oct 2016 09:05:00 EST Track the Foods (and Drinks) you Consume Every Single Day (Even those Small Snacks at the Office!) http://www.sparkpeople.com/secrets.asp?tip=49030_track_the_foods_and_drinks_you_consume_every_single_day_even_those_small_snacks_at_the_office I was most successful in my weight loss efforts when I took the time to track the foods I ate every single day. When I took the time to track the calories in that slice of cake I had at the office or the pizza slice one of my co-workers sent in my direction, it was a real eye-opener how the calories consumed would add up.<br> <br>I think the most important lesson I learned from tracking my food consumption, was in learning more about calories in foods I eat on a regular basis. For example, ... Wed, 26 Oct 2016 08:51:00 EST Signing up w/the Sparkcoach Program & Setting Small Goals for myself http://www.sparkpeople.com/secrets.asp?tip=49025_signing_up_wthe_sparkcoach_program_setting_small_goals_for_myself I started setting small weight loss goals for myself in increments of 5 lbs at a time. For every 5 lbs I lose, I reward myself with a fun sticker beside the accomplishment and put the date that I reached the 5 lb weight loss goal. I started doing this on Monday, October 17, 2016, because I had "yo-yo'ed" on my weightloss efforts and was "very discouraged" concerning my weightloss. I also signed up with the "sparkcoach feature" on the same day. It is "great"!! This is my first week and it... Tue, 25 Oct 2016 22:06:00 EST Smoothies and soup http://www.sparkpeople.com/secrets.asp?tip=49008_smoothies_and_soup My secret to success is to have a smoothie which consists of ( spinach, kale, bananas frozen, strawberries frozen, cottage cheese 1/4 cup and sometimes a little honey and an apple with the skin) in the morning to get all my fruits and vegetables and then a nice homemade soup with chicken or turkey in it to get more protein. I make my own broth by boiling the bones from a whole chicken or turkey. I then have a nice balanced supper either fish, chicken or lean meat with a sweet potato and a big... Mon, 24 Oct 2016 13:59:00 EST Drink 8 Glasses of Water a Day to Feel Full and Eat Less http://www.sparkpeople.com/secrets.asp?tip=49003_drink_8_glasses_of_water_a_day_to_feel_full_and_eat_less <br>To help with my weight loss efforts I have been working to drink more water each day, and also to cut soda from my diet and replace it with water as my drink of choice. <br> <br>Drinking 8 glasses of water each day helps me stay hydrated and avoid overeating. I have read articles about how people confuse thirst (dehydration) for hunger, so they’ll tend to eat rather than drink water, which adds calories to the day’s food intake. I have learned that if I’m craving a mid-afternoon snack, ... Mon, 24 Oct 2016 09:11:00 EST Not a diet ~ a new way of life http://www.sparkpeople.com/secrets.asp?tip=48963_not_a_diet_a_new_way_of_life So.... hubby and I have started living and eating with the keto diet... Low Carbs and High Fat. Didn't realize how much I love bacon!!<br> Have lost 12 lbs since starting, probably, mostly water weight, but I feel so good and don't feel like I'm missing anything! <em>9</em> <br>There are so many web sites to find recipes, so we are not having any problems finding things we like... the only thing is finding out that pumpkin pie has 42 carb.... WOW!! <em>40</em> <em>471</em> <br><br>Bu... Fri, 21 Oct 2016 12:22:00 EST Distract those hands http://www.sparkpeople.com/secrets.asp?tip=48954_distract_those_hands Through the years I've had my fair share of weight ups and downs. But, regardless of what my weight has done, I discovered that I need to keep my hands busy so they can't be shoving unhealthy (or healthy, for that matter) foods into my mouth at inappropriate times. <br><br>There are so many good activities that employ those hands. It can be as simple as working a jigsaw puzzle or reading a book at times. Sometimes I stay busy on my computer longer than really necessary to keep the distrac... Fri, 21 Oct 2016 01:40:00 EST It's okay to be hungry http://www.sparkpeople.com/secrets.asp?tip=48946_its_okay_to_be_hungry As children, we were poor. As in, empty cupboards except for a can or two, poor. As in, the babysitter took the money that my mother paid her and bought us food with it, poor. My father had issues that caused a lot of financial difficulty, and my mother often worked 2-3 jobs at a time, and had to pay for a babysitter because my father was unreliable. While I was too young to recognize a lot of this at the time, because whatever you live is normal, right? it became the beginning of my stru... Thu, 20 Oct 2016 12:10:00 EST Track Exercise and Housework Activities Every Day to Help Keep Your Exercise Program Challenging http://www.sparkpeople.com/secrets.asp?tip=48941_track_exercise_and_housework_activities_every_day_to_help_keep_your_exercise_program_challenging <br>I find that tracking my exercise program is just as important as tracking my food intake. As with recording my food intake, I have the greatest success when I make it a point to track all of my exercise activities every day. Tracking lets me know what types of activities I am doing and how long I am spending on each one. This helps me know when I need to make changes to exercises, repetitions, weight or tempo. As my fitness levels increase, I try and change up my exercise activities t... Thu, 20 Oct 2016 09:08:00 EST Track the Foods (and Drinks) you Consume Every Single Day (Even those Small Snacks at the Office!) http://www.sparkpeople.com/secrets.asp?tip=48926_track_the_foods_and_drinks_you_consume_every_single_day_even_those_small_snacks_at_the_office I was most successful in my weight loss efforts when I took the time to track the foods I ate every single day. When I took the time to track the calories in that slice of cake I had at the office or the pizza slice one of my co-workers sent in my direction, it was a real eye-opener how the calories consumed would add up.<br> <br>I think the most important lesson I learned from tracking my food consumption, was in learning more about calories in foods I eat on a regular basis. For example, ... Wed, 19 Oct 2016 11:22:00 EST What I have learned http://www.sparkpeople.com/secrets.asp?tip=48921_what_i_have_learned NO QUICK FIX!<br>Discover, learn and change diets if you must. But you will be successful not by tricks, fads or gimmicks, but by paying attention and staying excited.<br>Paying attention to what you are eating...why new diets work even if a fad.<br>As long as you keep the fire you will be doing something toward weight loss. When our old habits and desires come back we fail our self.<br>All diets work. Why? Because we are excited and paying attention. So pay attention, learn all you can, st... Wed, 19 Oct 2016 08:49:00 EST So you want to lose weight by playing tennis... http://www.sparkpeople.com/secrets.asp?tip=48906_so_you_want_to_lose_weight_by_playing_tennis Hello,<br><br>When I left for college I was 30+ pounds overweight. I played a little tennis (recreation style) but not enough to drop the weight. When I arrived in Hawaii my brother got me a bike for my daily commute to class. He & I biked to class, home, and then to the tennis courts where we eventually met up with other tennis folks in the area. <br><br>We played regularly with a wonderful group of guys. That year we started a tennis team and joined the city league. We practiced every... Tue, 18 Oct 2016 12:40:00 EST Diet Tricks That Really Work http://www.sparkpeople.com/secrets.asp?tip=48905_diet_tricks_that_really_work Diet Tricks That Really Work<br><br>According to Live Science, these diet tricks will actually help you keep off the pounds:<br><br>diet tricksAvoid corn syrup<br><br>Science shows that high-fructose corn syrup (HFCS) is bad news. One study showed that rats who drank HFCS-sweetened beverages gained significantly more weight than rats consuming the same amount of calories in sugar.<br><br>Keep away from junk food -- It's Addictive<br><br>Junk food can affect your brain in ways similar to drug ... Tue, 18 Oct 2016 12:37:00 EST Eating slowly any way that works http://www.sparkpeople.com/secrets.asp?tip=48904_eating_slowly_any_way_that_works This may sound and see quite strange, and I would not blame you if you sat and shook your head while reading this.<br>In order to slow down the eating process,I discovered that it helps if I use demi tasse spoons and shrimp forks to eat with or even chop sticks!<br>Yes, I know it is odd and how was this was noticed may seem strange as well. <br>I did discover this one day when eating Chinese food at home.I have always eaten with chop sticks in the Chinese restaurants and I have no memory of e... Tue, 18 Oct 2016 11:39:00 EST Drink 8 Glasses of Water a Day to Feel Full and Eat Less http://www.sparkpeople.com/secrets.asp?tip=48902_drink_8_glasses_of_water_a_day_to_feel_full_and_eat_less <br>To help with my weight loss efforts I have been working to drink more water each day, and also to cut soda from my diet and replace it with water as my drink of choice. <br> <br>Drinking 8 glasses of water each day helps me stay hydrated and avoid overeating. I have read articles about how people confuse thirst (dehydration) for hunger, so they’ll tend to eat rather than drink water, which adds calories to the day’s food intake. I have learned that if I’m craving a mid-afternoon snack, ... Tue, 18 Oct 2016 09:21:00 EST Reaching a goal through tenacity http://www.sparkpeople.com/secrets.asp?tip=48873_reaching_a_goal_thrfough_tenacity I have reached the weight of 200.2 pounds in my quest to go from 278 pounds to below 200 pounds. With much concentration, effort and my tenacious behavior along with plugging into the spark people system for over nine years, I am at the door to my ultimate goal. It has taken daily effort, and giving up alcohol , which is a must, along the way to success. After I did those tings, and saying very focused on the goal, I am about to reach the ultimate goal very soon. Daily exercise, drinking ... Sun, 16 Oct 2016 14:00:00 EST Track the Foods (and Drinks) you Consume Every Single Day (Even those Small Snacks at the Office!) http://www.sparkpeople.com/secrets.asp?tip=48825_track_the_foods_and_drinks_you_consume_every_single_day_even_those_small_snacks_at_the_office I was most successful in my weight loss efforts when I took the time to track the foods I ate every single day. When I took the time to track the calories in that slice of cake I had at the office or the pizza slice one of my co-workers sent in my direction, it was a real eye-opener how the calories consumed would add up.<br> <br>I think the most important lesson I learned from tracking my food consumption, was in learning more about calories in foods I eat on a regular basis. For example, ... Thu, 13 Oct 2016 08:59:00 EST Break Free from the Scale! http://www.sparkpeople.com/secrets.asp?tip=48809_break_free_from_the_scale Break Free from the Scale!<br>How to Stop the Scale from Determining Your Self-Worth<br><br> By Jennipher Walters, Certified Personal Trainer and Fitness Instructor<br> <img src="http://photosaws.sparkpeople.com/guid/d5704c40-2b05-4383-b8f4-287227769972.jpg"><br>How many times have you stepped on the scale, full of hopeful anticipation, only to be disappointed by the number staring back at you? Suddenly, that great feeling of accomplishment you had vanishes and you tell yourself that, again,... Wed, 12 Oct 2016 09:24:00 EST Drink 8 Glasses of Water a Day to Feel Full and Eat Less http://www.sparkpeople.com/secrets.asp?tip=48794_drink_8_glasses_of_water_a_day_to_feel_full_and_eat_less <br>To help with my weight loss efforts I have been working to drink more water each day, and also to cut soda from my diet and replace it with water as my drink of choice. <br> <br>Drinking 8 glasses of water each day helps me stay hydrated and avoid overeating. I have read articles about how people confuse thirst (dehydration) for hunger, so they’ll tend to eat rather than drink water, which adds calories to the day’s food intake. I have learned that if I’m craving a mid-afternoon snack, ... Tue, 11 Oct 2016 08:59:00 EST My Weight Loss http://www.sparkpeople.com/secrets.asp?tip=48786_my_weight_loss My secret is to move more, cut out snacks or at least cut them down to hardly eating them, and eat less. That is all I am doing. I am staying determined and not letting up. When I see my body in the mirror I see beauty. When I wear smaller clothes, I see victory. For every thing I see new it motivates me that much more. In cutting out snacks and getting to the point of not eating them at all I also find that I don't desire the snacks either. My vision of being smaller and being active ... Mon, 10 Oct 2016 21:51:00 EST Don't give up http://www.sparkpeople.com/secrets.asp?tip=48783_dont_give_up Struggled all my life w/my weight. Like everyone else, tried many diets, lost, gained back.I was embarrassed when I saw myself in mirror or pictures. Didn't like pics of myself even when I was with friends.Had great friends. All were different sizes and we didn't care.I wasn't popular, or a nerd, I was just me who got alone with all groups in school (even the popular ones..lol). I decided not to do any more diets and I lived with being overweight as that was me.. <br><br>In 2000 I go pregnat ... Mon, 10 Oct 2016 17:15:00 EST Whats Your Pleasure..? http://www.sparkpeople.com/secrets.asp?tip=48779_whats_your_pleasure When you came to Spark People.... What brought you here.. Give me a idea.. What's your pleasure I am sure was not a answer.. You came cause you wanted to get rid of extra baggage that you are caring around..If someone feels that to get their ideal body image it is going to be a huge struggle... it will be far easier for them to give up... The secret is to give yourself short term goals as this will seem a lot less of a struggle and then alter your goals accordingly until you eventually reach ... Mon, 10 Oct 2016 12:01:00 EST The secret is there is no secret http://www.sparkpeople.com/secrets.asp?tip=48774_the_secret_is_there_is_no_secret The secret to weight loss is that there is no secret. All anyone has to do is eat fewer calories a day than the number of calories expended. Sounds pretty simple, right? It's anything but. <br>88888888888888888888888888888888888888<BR>88888888888888888888888888888888888888<BR>88888888888888888888888888888888888888<BR>88888888888888888888888888888888888888<BR>88888888888888888888888888888888888888<BR>88888888888888888888888888888888888888<BR>88888888888888888888888888888888888888<BR>8888888... Mon, 10 Oct 2016 02:13:00 EST Shaping Up by Making Small Changes http://www.sparkpeople.com/secrets.asp?tip=48771_shaping_up_by_making_small_changes Smiling Woman Holding Empty PlateSticking to a conventional diet and exercise plan can be difficult.<br><br>However, there are several proven tips that can help you “mindlessly” eat fewer calories.<br><br>These are effective ways to reduce your weight, as well as to prevent weight gain in the future.<br><br>Chew chew chew that is the right thing to do. Our brain needs time to process that I've had enough to eat.<br><br>Chewing food properly makes you eat more slowly, which is associated ... Sun, 9 Oct 2016 23:13:00 EST It's No Secret..Weight Loss Is Hard Work http://www.sparkpeople.com/secrets.asp?tip=48763_count_your_protein_percentages I have used sparkpeople since May 2016 to track my food. I really like the nutrition report and their food database. Reading their coaching tips helped me to manage my sodium intake which should be only 1500 mg a day. Protein eaten should be 6 ounces in a day. More than that, excess protein turns to fat. Use the nutrition report to track your protein . Divide your weight by 2 and eat 23% of that number in protein. It works. After 20 weeks, I have lost 30 pounds and track my food, water and ex... Sun, 9 Oct 2016 16:19:00 EST This Woman Lost 155 Pounds After Doctors Told Her She Shouldn't Even Be Alive - Prevention http://www.sparkpeople.com/secrets.asp?tip=48747_this_woman_lost_155_pounds_after_doctors_told_her_she_shouldnt_even_be_alive_prevention http://www.prevention.com/weight-loss/lost<BR>-155-pounds-after-life-threatening-dia<BR>gnoses?cid=NL_PVNT_-_10072016_Lost155L<BR>bsAfterDocsSaidShouldntBeAlive_More&ut<BR>m_source=PVN01&utm_medium=email&smartc<BR>ode=YN_0019351243_0001575630<br><br>hope that link works<br><br> <img src="http://photosaws.sparkpeople.com/guid/d5ce07bc-2b98-4210-a383-e8beb14c4ef2.jpg"><br><br>In 2009, Lisa Chimenti-Foster, 31, was diagnosed with not one, but several life-threatening illnesses that scared her in... Sat, 8 Oct 2016 14:44:00 EST Full-Fat Cheese Has Many Health Benefits, Including Weight Loss http://www.sparkpeople.com/secrets.asp?tip=48731_fullfat_cheese_has_many_health_benefits_including_weight_loss Full-Fat Cheese Has Many Health Benefits, Including Weight Loss<br><br><br>Trading saturated fats for added sugars and trans fats in our diet is among the worst lifestyle alterations to occur in modern history. We now know this is a recipe for obesity, heart disease, cancer and other chronic diseases.1,2<br><br>Many of these illnesses are now showing up in children, who are exposed to these ingredients even prior to birth through their mothers' diets.<br><br>The preponderance of research show... Fri, 7 Oct 2016 10:37:00 EST Track Exercise and Housework Activities Every Day to Help Keep Your Exercise Program Challenging http://www.sparkpeople.com/secrets.asp?tip=48727_track_exercise_and_housework_activities_every_day_to_help_keep_your_exercise_program_challenging I find that tracking my exercise program is just as important as tracking my food intake. As with recording my food intake, I have the greatest success when I make it a point to track all of my exercise activities every day. Tracking lets me know what types of activities I am doing and how long I am spending on each one. This helps me know when I need to make changes to exercises, repetitions, weight or tempo. As my fitness levels increase, I try and change up my exercise activities to en... Fri, 7 Oct 2016 07:23:00 EST Track the Foods (and Drinks) you Consume Every Single Day (Even those Small Snacks at the Office!) http://www.sparkpeople.com/secrets.asp?tip=48710_track_the_foods_and_drinks_you_consume_every_single_day_even_those_small_snacks_at_the_office I was most successful in my weight loss efforts when I took the time to track the foods I ate every single day. When I took the time to track the calories in that slice of cake I had at the office or the pizza slice one of my co-workers sent in my direction, it was a real eye-opener how the calories consumed would add up.<br> <br>I think the most important lesson I learned from tracking my food consumption, was in learning more about calories in foods I eat on a regular basis. For example, ... Thu, 6 Oct 2016 07:45:00 EST SHUT UP AND PUT IN THE WORK! http://www.sparkpeople.com/secrets.asp?tip=48689_shut_up_and_put_in_the_work YES! YOU READ RIGHT!! JUST SHUT UP ABOUT IT AND LET YOUR SUCCESS BE THE NOISE!!! THIS ISN'T A SECRET AFTER ALL. <br> <em>9</em> <em>243</em> <em>521</em> <em>381</em> <em>250</em> <em>386</em> <em>526</em> <em>304</em> <br><br>NOTHING ELSE TO SAY...I GUESS I HAVE TO MAKE UP 1700 WORDS FOR SPARKPEOPLE TO POST THIS SO BEAR WITH ME AS I MAKE UP WORDS! BLLLLLLLLAAAHHH BLAH BLAH BLAHHHHH BLAHHHHHHHHHHH AHHHHH HAAAAA BLA BLUE BLAH BLOOOOM BLAH!!! <em>40</em> OKAYYYY STILL... Wed, 5 Oct 2016 06:40:00 EST PREVENTION Magazine: 4 Types Of Vinegar That Help In Weight Loss Food Based Approach http://www.sparkpeople.com/secrets.asp?tip=48688_prevention_4_types_of_vinegar_that_help_in_weight_loss_food_based_approach 4 Types Of Vinegar That Help In Weight Loss<br>Food based approach<br><br>Vinegar is one popular food item that finds its use in homemade pickles, salad dressings and other savoury items.<br><br>It is derived from the French word ‘vin aigre’ which means sour wine. It is prepared by fermentation of a carbohydrate source.<br><br>These carbohydrate sources could be anything such as wine, apple, pears, berries, grains etc. In this process of fermentation, microbes convert sugar to alcohols which ... Wed, 5 Oct 2016 05:47:00 EST Drink 8 Glasses of Water a Day to Feel Full and Eat Less http://www.sparkpeople.com/secrets.asp?tip=48669_drink_8_glasses_of_water_a_day_to_feel_full_and_eat_less To help with my weight loss efforts I have been working to drink more water each day, and also to cut soda from my diet and replace it with water as my drink of choice. <br> <br>Drinking 8 glasses of water each day helps me stay hydrated and avoid overeating. I have read articles about how people confuse thirst (dehydration) for hunger, so they’ll tend to eat rather than drink water, which adds calories to the day’s food intake. I have learned that if I’m craving a mid-afternoon snack, I’ll... Tue, 4 Oct 2016 06:58:00 EST Full-Fat Cheese Has Many Health Benefits, Including Weight Loss http://www.sparkpeople.com/secrets.asp?tip=48660_fullfat_cheese_has_many_health_benefits_including_weight_loss Full-Fat Cheese Has Many Health Benefits, Including Weight Loss<br><br><br>Trading saturated fats for added sugars and trans fats in our diet is among the worst lifestyle alterations to occur in modern history. We now know this is a recipe for obesity, heart disease, cancer and other chronic diseases.1,2<br><br>Many of these illnesses are now showing up in children, who are exposed to these ingredients even prior to birth through their mothers' diets.<br><br>The preponderance of research show... Mon, 3 Oct 2016 10:17:00 EST Full-Fat Cheese Has Many Health Benefits, Including Weight Loss http://www.sparkpeople.com/secrets.asp?tip=48659_fullfat_cheese_has_many_health_benefits_including_weight_loss Full-Fat Cheese Has Many Health Benefits, Including Weight Loss<br><br><br>Trading saturated fats for added sugars and trans fats in our diet is among the worst lifestyle alterations to occur in modern history. We now know this is a recipe for obesity, heart disease, cancer and other chronic diseases.1,2<br><br>Many of these illnesses are now showing up in children, who are exposed to these ingredients even prior to birth through their mothers' diets.<br><br>The preponderance of research show... Mon, 3 Oct 2016 10:17:00 EST The Lazy Persons Workout Guide http://www.sparkpeople.com/secrets.asp?tip=48649_the_lazy_persons_workout_guide Admit it. No matter your situation you have time to train. Unless you work sixteen hours per day and seven days per week, you can find some time. Yes, I know, you have family, work, and other commitments each day, but beyond those I know you can find at least twenty-minutes, three times per week to devote to training.<br><br>It's all about time management. Finding only twenty minutes three times per week is better than doing nothing. Now, imagine working as hard as possible in those three twe... Sun, 2 Oct 2016 17:15:00 EST Put the Ice Cream Down and Back Away http://www.sparkpeople.com/secrets.asp?tip=48648_put_the_ice_cream_down_and_back_away We all made the dissension to loose weight from a popular pill or book we buy.. It goes on a shelf and gathers dust... everything from Weight Watchers to having our teeth wired shut but to just shut your mouth up will require a lot of thinking.. Yes I have heard it all.. I am not going to weigh in front of a tome of women and shame myself into a frenzy.. Loosing weight it requires diligence.. patience.. and discipline and there is no two ways about it.... I did find Spark People and when I d... Sun, 2 Oct 2016 16:23:00 EST Don't Buy It http://www.sparkpeople.com/secrets.asp?tip=48607_dont_buy_it The best thing I have done for weight loss success is leaving trigger foods at the store. I buy mostly health foods and buy some healthy snacks like Belvita Bars, Kashi cookies, etc. I do not buy chocolate other than cocoa powder and I do not buy ice cream.<br><br>Ice cream and chocolate are my two trigger foods that I will not leave alone until it is gone. My sister thinks that if I keep buying these, I will get used to having it and therefore, quit wanting to eat it all. In my experienc... Fri, 30 Sep 2016 14:02:00 EST Look Out Below.. Caution Shedding Weight http://www.sparkpeople.com/secrets.asp?tip=48588_look_out_below_caution_shedding_weight Wow.. Are you shedding weight ..? or maybe like me you loose two pounds and they find their way back and loose them again.. Like a old friend who stops by every once in a while... When you joined Spark People what did you have in mind...? One thing being on here has made me think of when I first got started.. You are going to drop ten pounds a week if it takes you out and then your heaving and breathing as if you had ran a Marathon.. Now I am going to tell you something that may or may not se... Thu, 29 Sep 2016 13:51:00 EST Track the Foods (and Drinks) you Consume Every Single Day (Even those Small Snacks at the Office!) http://www.sparkpeople.com/secrets.asp?tip=48583_track_the_foods_and_drinks_you_consume_every_single_day_even_those_small_snacks_at_the_office I was most successful in my weight loss efforts when I took the time to track the foods I ate every single day. When I took the time to track the calories in that slice of cake I had at the office or the pizza slice one of my co-workers sent in my direction, it was a real eye-opener how the calories consumed would add up.<br> <br>I think the most important lesson I learned from tracking my food consumption, was in learning more about calories in foods I eat on a regular basis. For example, ... Thu, 29 Sep 2016 00:19:00 EST Consistency and Being Realistic http://www.sparkpeople.com/secrets.asp?tip=48571_consistency_and_being_realistic Set realistic goals (small and attainable); when you reach a goal, set another one (and reward yourself, too!). I set my goals in 10 pound increments as well as sizes and listed them on my SparkPage along with the deadlines I hoped to reach them by. I also list the dates I actually reached my goals. The rewards can be small, but I recommend honoring this achievement.<br><br>Exercise daily. It will lift your spirits and help with weight loss and general well-being. I recommend exercising ... Wed, 28 Sep 2016 13:59:00 EST Benefits of doing it the second time around http://www.sparkpeople.com/secrets.asp?tip=48559_benefits_of_doing_it_the_second_time_around With this being my second time doing the spark people program I took time in the beginning to reflect back on the first time I lost weight and made positive changes - and revamped them. It was very eye opening to see how even though I knew what to do I found it really hard to implement all of the things at the same time. Of course this made weight loss the first time to be very very slow but I did it. <br><br>The first time was 5 years ago. I started to lose weight after my youngest son w... Tue, 27 Sep 2016 21:11:00 EST Benefits of doing it the second time around http://www.sparkpeople.com/secrets.asp?tip=48558_benefits_of_doing_it_the_second_time_around With this being my second time doing the spark people program I took time in the beginning to reflect back on the first time I lost weight and made positive changes - and revamped them. It was very eye opening to see how even though I knew what to do I found it really hard to implement all of the things at the same time. Of course this made weight loss the first time to be very very slow but I did it. <br><br>The first time was 5 years ago. I started to lose weight after my youngest son w... Tue, 27 Sep 2016 21:11:00 EST Drink 8 Glasses of Water a Day to Feel Full and Eat Less http://www.sparkpeople.com/secrets.asp?tip=48547_drink_8_glasses_of_water_a_day_to_feel_full_and_eat_less To help with my weight loss efforts I have been working to drink more water each day, and also to cut soda from my diet and replace it with water as my drink of choice. <br> <br>Drinking 8 glasses of water each day helps me stay hydrated and avoid overeating. I have read articles about how people confuse thirst (dehydration) for hunger, so they’ll tend to eat rather than drink water, which adds calories to the day’s food intake. I have learned that if I’m craving a mid-afternoon snack, I’ll... Tue, 27 Sep 2016 06:42:00 EST Protein and Water http://www.sparkpeople.com/secrets.asp?tip=48534_protein_and_water Make sure to get 60g of lean protein and 64oz of water in every day. You will be amazed at what those changes can do for your weight loss. The water is necessary for proper body functions. Eat your protein first at meals, so that you fill up on that instead of sides. Protein fills you up faster, keeps you feeling full longer, and keeps your metabolism firing longer. As a result, you eat less throughout the day. Don't focus on calories, focus on the lean protein. You calories will natur... Mon, 26 Sep 2016 11:01:00 EST Log your food http://www.sparkpeople.com/secrets.asp?tip=48516_log_your_food As I approach 100 pounds lost, I can say that being consistent with logging my food and keeping up with Sparkpeople has been the biggest factor in my weight loss. I am most proud of my Sparkstreak for logging in. 337 days and counting! I haven't missed a day since starting. Even when I have eaten too much or if I go over my calorie count for the day, I make sure and log it in. No judgment, just honesty and consistency. If I log it, I can see it and learn from it. Sometimes it seems so picky t... Sun, 25 Sep 2016 17:09:00 EST Eat Breakfast Daily http://www.sparkpeople.com/secrets.asp?tip=48496_eat_breakfast_daily It sets you up for a successful day of eating. What you eat for breakfast has a powerful impact on how hungry you are for the entire day. My biggest weapon in fighting against evening eating is eating breakfast. Well, I see there is a minimum word count on secrets of success. I guess uncomplicated, easy to explain secrets aren't good enough. I guess I'll add, then, that eating breakfast has been found to be a common habit in people who have lost weight and kept it off. I always include plent... Sat, 24 Sep 2016 08:51:00 EST No forbidden foods http://www.sparkpeople.com/secrets.asp?tip=48484_no_forbidden_foods I decided that this time I am not putting any food on the forbidden list. I have found that if I give myself permission to have what I want and limit the portion I'm less likely to "fall off the wagon" and binge. I have incorporated some of these foods into my menu. I am finding that giving myself the permission to have them makes me; 1) enjoy them more when I have them and 2) makes me want them less. It works for me.<br><br> Carbs are my thing. I have my wheat thins (counted out into ser... Fri, 23 Sep 2016 14:56:00 EST Plan out your obstacles and how to get past them. http://www.sparkpeople.com/secrets.asp?tip=48477_plan_out_your_obstacles_and_how_to_get_past_them You have a goal in mind and a plan set up for how to get there. But just like planning your success, it's also important to plan your obstacles! We all face them, whether it be losing motivation, being tempted by family gatherings or just being too tired to hit the gym. Having a plan set up to get past life's obstacles will better prepare you for those stresses! Weight loss is never easy, but planning ahead and knowing what you need to do to keep you on track is going to be your life saver! <... Fri, 23 Sep 2016 08:51:00 EST Track the Foods (and Drinks) you Consume Every Single Day (Even those Small Snacks at the Office!) http://www.sparkpeople.com/secrets.asp?tip=48459_track_the_foods_and_drinks_you_consume_every_single_day_even_those_small_snacks_at_the_office I was most successful in my weight loss efforts when I took the time to track the foods I ate every single day. When I took the time to track the calories in that slice of cake I had at the office or the pizza slice one of my co-workers sent in my direction, it was a real eye-opener how the calories consumed would add up.<br> <br>I think the most important lesson I learned from tracking my food consumption, was in learning more about calories in foods I eat on a regular basis. For example, ... Thu, 22 Sep 2016 00:35:00 EST Walking for Health http://www.sparkpeople.com/secrets.asp?tip=48453_walking_for_health Sitting in my chair after not walking for almost two years, I felt like a big, squishy slug. I have gained back 40 of the 52 pounds I lost. My pants are too tight. I feel awful. So, I called my walking buddy and bullied her back into hitting the track. First day we walked a mile, and barely made it. But, lo and behold, I slept well for the first time in a long time. Two days later, we went for another mile long walk. It was easier and I noticed my back wasn't hurting so badly. Three ... Wed, 21 Sep 2016 18:11:00 EST Weight Loss: Reasons it May Be Stalled or Not Happening http://www.sparkpeople.com/secrets.asp?tip=48431_weight_loss_reasons_it_may_be_stalled_or_not_happening There are many reasons that weight loss stalls. Some of the most common ones that have been documented in articles include:<br><br>Weight loss is a slow process, which includes time the body needs to adjust to your new, healthy routine. If you go from couch potato to exercise guru, your body has to make adjustments. <br><br>Your expectations of how quickly the weight should be released could be unrealistic! Some may lose 4 lbs. in a month, but you maybe only lose 1 or 2 lbs. We have to t... Tue, 20 Sep 2016 13:45:00 EST Drink 8 Glasses of Water a Day to Feel Full and Eat Less http://www.sparkpeople.com/secrets.asp?tip=48423_drink_8_glasses_of_water_a_day_to_feel_full_and_eat_less To help with my weight loss efforts I have been working to drink more water each day, and also to cut soda from my diet and replace it with water as my drink of choice. <br> <br>Drinking 8 glasses of water each day helps me stay hydrated and avoid overeating. I have read articles about how people confuse thirst (dehydration) for hunger, so they’ll tend to eat rather than drink water, which adds calories to the day’s food intake. I have learned that if I’m craving a mid-afternoon snack, I’ll... Tue, 20 Sep 2016 08:07:00 EST Yes, you do need a buddy. http://www.sparkpeople.com/secrets.asp?tip=48419_yes_you_do_need_a_buddy Yes, you do need a buddy. Someone to help you with your quest to lose weight, get fit, and make this a lifestyle change, not a fad. <br><br>I have tried for three years now, and failed. I have lied to myself about what I am eating, cause I want to look good on paper, and I am the only one that knows that I a not being totally honest. I have weighed each week, and can't shade it to look better than it is, because someone else weighs me. I, if you look at my tracking, would think that I am r... Mon, 19 Sep 2016 23:27:00 EST Eat all the time! http://www.sparkpeople.com/secrets.asp?tip=48410_eat_all_the_time I have been a spark member for 10 years and I am finally back at this. Over the last 10 years I have tried walking, gym memberships, cycling, and even a few "diets" none of them working because I would always justify eating out and large portions since I was exercising. This time in just 12 days I have lost 7.5 lbs with not much effort. There are two main things that are different this time around and I feel are the main reason why I have already lost weight and am actually excited to see how... Mon, 19 Sep 2016 15:16:00 EST My Attack Plan http://www.sparkpeople.com/secrets.asp?tip=48409_my_attack_plan I have no "secret' plan, and to date, not too much success since I have been on the SparkPeople plan for only one month. What I do have is this:<br>--Commitment. I know that losing a significant amount of weight will take a long time, perhaps as long as a year. Or more. I am willing and stubborn enough to do it.<br>--A Plan. After looking at a number of possible plans, I have selected SparkPeople. I believe it is safe, sane, interesting and doable.<br>--Motivation. I know that for my lo... Mon, 19 Sep 2016 14:36:00 EST Dieting Mistakes and How to Fix Them http://www.sparkpeople.com/secrets.asp?tip=48384_dieting_mistakes_and_how_to_fix_them Here are some frequently made diet mistakes that sabotage our efforts.<br><br>Eating out: Portions are usually at least twice what a healthy portion should be. Ask for a take-out box right from the start and box up ½ the meal. Then it’s not tempting to over-eat.<br><br>Food labels: Train yourself to look at the serving size information to help avoid eating too much. For example, when you make a sandwich, typically you eat 2 slices of bread. Without knowing the serving size you may end u... Sun, 18 Sep 2016 07:33:00 EST Bran is a big part of my plan http://www.sparkpeople.com/secrets.asp?tip=48382_bran_is_a_big_part_of_my_plan It isn't really a secret but getting enough fiber is critical to weight loss. I use bran cereal as a snack in place of ice cream that I used to eat at the same time in the evening. Not only am I getting far less fat and calories, but the bran fiber helps me shed pounds. The choice of milk is skim if I am trying to rapidly loose weight and 1% milk if I am trying to maintain weight loss. Bran keeps things regular. When not regular, I feel sluggish, heavy, tired, uncomfortable and bloated. Being... Sun, 18 Sep 2016 01:05:00 EST Stick to the plan http://www.sparkpeople.com/secrets.asp?tip=48352_stick_to_the_plan Stick to the plan - no cheating. It really does work that way. If for some reason you are not in the mood for what is on the menu --- substitute it. You will be surprised what you can have and still stick to the plan. It is fun, for me at least, to see how many choices there are. Amazing what can happen if we just do what we are told.<br><br>It really is true that water is important. If you space it throughout the day it makes it a lot easier. I was not a water drinker. I just only dran... Fri, 16 Sep 2016 14:51:00 EST Track Exercise and Housework Activities Every Day to Help Keep Your Exercise Program Challenging http://www.sparkpeople.com/secrets.asp?tip=48340_track_exercise_and_housework_activities_every_day_to_help_keep_your_exercise_program_challenging I find that tracking my exercise program is just as important as tracking my food intake. As with recording my food intake, I have the greatest success when I make it a point to track all of my exercise activities every day. Tracking lets me know what types of activities I am doing and how long I am spending on each one. This helps me know when I need to make changes to exercises, repetitions, weight or tempo. As my fitness levels increase, I try and change up my exercise activities to en... Fri, 16 Sep 2016 00:17:00 EST Eat a planned snack within 30 minutes of a workout http://www.sparkpeople.com/secrets.asp?tip=48337_eat_a_planned_snack_within_30_minutes_of_a_workout I teach an average of 8 hours worth of fitness classes at a local gym and still struggle with an excess of body fat. My morning bodyfat measuring bathroom scale typically tells me I'm about 45% bodyfat. I know that this is not the most accurate way to measure bodyfat, but I use is as a guideline to determine if I'm headed up or down, nothing more. <br><br>Last year I wanted to lose some of the excess fat because I was going on a week long touring bike event where I was going to ride 50-70 mil... Thu, 15 Sep 2016 23:29:00 EST The Big Picture is Overwhelming, Break it Down into Smaller Goals http://www.sparkpeople.com/secrets.asp?tip=48322_the_big_picture_is_overwhelming_break_it_down_into_smaller_goals Thinking about the fact that I have over 40 pounds to lose is intimidating and seems (at times) like an impossible goal. If I spend too much time thinking about it, I get frustrated and overwhelmed and often just want to throw in the towel. <br><br>So I focus on the smaller picture. Sure, it's always in the back of my mind that I have a ways to go, but each day, I'm motivated by the fact that the numbers on the scale are moving in the right direction. Even if it's only by two-tenths of a ... Thu, 15 Sep 2016 09:15:00 EST Track the Foods (and Drinks) you Consume Every Single Day (Even those Small Snacks at the Office!) http://www.sparkpeople.com/secrets.asp?tip=48318_track_the_foods_and_drinks_you_consume_every_single_day_even_those_small_snacks_at_the_office I was most successful in my weight loss efforts when I took the time to track the foods I ate every single day. When I took the time to track the calories in that slice of cake I had at the office or the pizza slice one of my co-workers sent in my direction, it was a real eye-opener how the calories consumed would add up.<br> <br>I think the most important lesson I learned from tracking my food consumption, was in learning more about calories in foods I eat on a regular basis. For example, ... Thu, 15 Sep 2016 05:47:00 EST Journal, Journal, Journal http://www.sparkpeople.com/secrets.asp?tip=48309_journal_journal_journal Write down DAILY what you eat, the water you drink (and anything else you drink), exercise, how long and quality of sleep, how you feel. I also put my To Do list in my journal and draw a circle next to each item. I fill half the circle in if I started it, then fill it all in if it's finished. For instance, make an appointment with my Optometrist...called and left a message means I fill in half a circle. After they returned my call and we schedule an appointment, means I can fill it all in... Wed, 14 Sep 2016 13:15:00 EST Drink 8 Glasses of Water a Day to Feel Full and Eat Less http://www.sparkpeople.com/secrets.asp?tip=48281_drink_8_glasses_of_water_a_day_to_feel_full_and_eat_less To help with my weight loss efforts I have been working to drink more water each day, and also to cut soda from my diet and replace it with water as my drink of choice. <br> <br>Drinking 8 glasses of water each day helps me stay hydrated and avoid overeating. I have read articles about how people confuse thirst (dehydration) for hunger, so they’ll tend to eat rather than drink water, which adds calories to the day’s food intake. I have learned that if I’m craving a mid-afternoon snack, I’ll... Tue, 13 Sep 2016 07:32:00 EST Trusting My Body Wisdom http://www.sparkpeople.com/secrets.asp?tip=48272_trusting_my_body_wisdom Your body has an innate wisdom about what is good for it, what it needs and how much. The biggest problem we lifetime dieters have is understanding that and LISTENING to our bodies. We always think this expert over here or that expert over there knows better. The truth is, we are the ONLY expert when it comes to our OWN bodies. We know what works best if we would only TRUST ourselves enough to believe it!<br><br>While the experts may know what is best for the AVERAGE person, not one of us is ... Mon, 12 Sep 2016 15:20:00 EST Log everything I eat http://www.sparkpeople.com/secrets.asp?tip=48268_log_everything_i_eat If you have read my blogs, you'll see where I give a lot of credit for my success to keeping a small notebook with me and writing down everything I eat. For the most part, I don't sweat entering calories, carbs, etc., because that's not my eating plan. <br><br>The main reasons for logging my intake are awareness and accountability. I spent years in Al-Anon before my husband got sober. They have many sayings called "slogans." One of them (they may have borrowed from AA) is "Denial is not ... Mon, 12 Sep 2016 08:11:00 EST Consistency is the key http://www.sparkpeople.com/secrets.asp?tip=48254_consistency_is_the_key I have had no luck with tracking calories but what does work for me is when I am consistent with both my exercise and my nutrition. IF I log in to Spark People in the morning and see whats happening and how people are challenged it usually motivates me to get going. IF I can't do a long walk or run or work out I will try to do 10 minutes and hour. Or maybe 5 minutes. At the end of the day it adds up. I will pace when Im on the phone or I will put the laundry away taking small batches and... Sun, 11 Sep 2016 16:35:00 EST Self discipline and loyalty http://www.sparkpeople.com/secrets.asp?tip=48245_self_discipline_and_loyalty I have yet to reach my original goal, but I have never been so close. I'm writing this with only 5 lbs to go.<br><br>Here at the end of the race against time, (end of September is my goal due date) I've learned so much and my life has ultimately changed as far as self confidence and self esteem! I CAN do this. And so many years passed where I thought that my body was unable to lose fat. Seriously, I thought I had a defect!<br><br>My secrets of success seems to be a combo of many small things.... Sun, 11 Sep 2016 09:15:00 EST Clean, Raw, Whole is the way to Go! http://www.sparkpeople.com/secrets.asp?tip=48238_clean_raw_whole_is_the_way_to_go Most of the categories match up with this secret. But it's easy. Go clean and go Raw and go Whole. <br>Over the summer I watched a documentary called "Forks over Knives". It helped change my life. I highly recommend it, as well as the book "The China Study". Everything made sense. So I quit dieting and instead, changed my diet. If you've read my profile info then you know just the highlights of the results. <br>This lifestyle is so great because there's no calorie counting and fat counting or... Sat, 10 Sep 2016 21:08:00 EST No grains, no dairy, no legumes at home to lose the pounds http://www.sparkpeople.com/secrets.asp?tip=48232_no_grains_no_dairy_no_legumes_at_home_to_lose_the_pounds I follow a pseudo paleo diet at home (no grains, no dairy, no legumes, no processed foods no added sugar except for a bit of milk chocolate before bed) when I want to lose weight. Snacks tend to be a small handful of nuts, and both fresh & dried fruits. It's mostly meat, vegetables, fruit, and nuts.<br><br>I only eat out ~once a week, and can eat grains and legumes outside of the house. These could be considered "cheat meals", but I just think of it as part of living life. This particular exc... Sat, 10 Sep 2016 13:52:00 EST Track the Foods (and Drinks) you Consume Every Single Day (Even those Small Snacks at the Office!) http://www.sparkpeople.com/secrets.asp?tip=48201_track_the_foods_and_drinks_you_consume_every_single_day_even_those_small_snacks_at_the_office I was most successful in my weight loss efforts when I took the time to track the foods I ate every single day. When I took the time to track the calories in that slice of cake I had at the office or the pizza slice one of my co-workers sent in my direction, it was a real eye-opener how the calories consumed would add up.<br> <br>I think the most important lesson I learned from tracking my food consumption, was in learning more about calories in foods I eat on a regular basis. For example, ... Fri, 9 Sep 2016 05:29:00 EST Combining food is the perfect way of loosing weight! http://www.sparkpeople.com/secrets.asp?tip=48159_combining_food_is_the_perfect_way_of_loosing_weight Did you know that you can lose weight by just combining the right foods at one meal. <br><br>This doesn't mean you have to eat less or more, only if you want to. But you will still lose weight considerably.<br><br>If you eat the food in the right combination your digestive system will work better, your body will not storage unwanted food.<br>The unwanted food usually turns into toxins and cellulite.<br><br>If you want to Burn Fat Fast:<br><br><br>YOU CAN NOT MIX TOGETHER:<br>-Carbohydrates an... Wed, 7 Sep 2016 10:08:00 EST Drink 8 Glasses of Water a Day to Feel Full and Eat Less http://www.sparkpeople.com/secrets.asp?tip=48155_drink_8_glasses_of_water_a_day_to_feel_full_and_eat_less <br>To help with my weight loss efforts I have been working to drink more water each day, and also to cut soda from my diet and replace it with water as my drink of choice. <br> <br>Drinking 8 glasses of water each day helps me stay hydrated and avoid overeating. I have read articles about how people confuse thirst (dehydration) for hunger, so they’ll tend to eat rather than drink water, which adds calories to the day’s food intake. I have learned that if I’m craving a mid-afternoon snack, ... Wed, 7 Sep 2016 08:51:00 EST The Secret of My Success... http://www.sparkpeople.com/secrets.asp?tip=48146_the_secret_of_my_success Having lost well over a hundred pounds and kept it off for over 4 years, I think I might have figured out a little of what works for me. I used to be of a mind that once I slipped, that was it. I have since learned that the best way to be successful with weight loss is to learn to forgive yourself when you make a poor eating decision(s). Instead, you just pick yourself up, dust yourself off, and do the next right thing. <br><br>Waiting for tomorrow and giving in the rest of the day just c... Tue, 6 Sep 2016 23:14:00 EST Small Changes Can Add Up http://www.sparkpeople.com/secrets.asp?tip=48135_small_changes_can_add_up There are a bazillion.. if that is a word... reasons to exercise that have nothing to do with losing weight but maybe for rehab from a surgery or just to keep your joints moving... But if weight loss is your main motivator... make sure every minute of exercise counts with these tricks to burn more calories during exercise.. Even household and everyday things counts.. make the most of your day by parking further away from the market or shopping to add a little more steps and each one counts..... Tue, 6 Sep 2016 13:56:00 EST Diet, exercise and PERSISTENCE http://www.sparkpeople.com/secrets.asp?tip=48131_diet_exercise_and_persistence I have tried numerous times to get my weight down. I've tried dieting, yuck. I've tried running, I lost some when I was running, but when sidelined by an injury I'd gain it back. This year I tried something new for me, and so far it is the combination that my body seems to respond well to.<br><br>When I was dieting I would have a sandwich and some fruit for lunch. Now I have a protein shake or a handful of mixed nuts.<br><br>I'm not much of a breakfast person, except on weekends. It's easy e... Tue, 6 Sep 2016 12:52:00 EST Drink sweetened herbal tea in the evenings http://www.sparkpeople.com/secrets.asp?tip=48122_drink_sweetened_herbal_tea_in_the_evenings Yesterday I had my usual protein shake for breakfast, along with two cups of decaffeinated coffee made with freshly ground beans, and then I went to Ruby Tuesday's salad bar for lunch with a friend. Oh, boy. Anything that's all-you-can-eat is hard for me because I feel like I've got to get my money's worth. First of all, they bring you those amazing little cheese rolls. So I had to eat one of those. Then my friend said "yes, please" to the waitress when she asked if we'd like more. Oh d... Tue, 6 Sep 2016 05:15:00 EST Track what I eat http://www.sparkpeople.com/secrets.asp?tip=48091_track_what_i_eat I am so much more successful when I track what I eat.<br><br>The kids came home recently and I hit a weight plateau. I was so frustrated. I started to track what I'm eating again and I re-discovered that I'm grazing during the day and all those little picks added up to 600+ calories everyday. <br><br>I wasn't plateauing for no reason - I had lost my daily calorie deficit. <br><br>So now - I have a goal of tracking everything that crosses my lips. I get it into my spark tracker. It doesn'... Sun, 4 Sep 2016 12:21:00 EST Metabolic Rate Test http://www.sparkpeople.com/secrets.asp?tip=48090_metabolic_rate_test There is a test out there you can get through a hospital fitness center - it is a metabolic rate test. The test is about 10 minutes and can range from $25 - $100 dollars and it actually measures your metabolism.<br><br>When I went in the lady told me that people often cite slow metabolism but rarely is this true. Ha bad news for me, I do have slow metabolism. The good news is it actually tells me my calorie zone for losing weight. Where most websites and weight loss places have told me t... Sun, 4 Sep 2016 11:41:00 EST Track Exercise and Housework Activities Every Day to Help Keep Your Exercise Program Challenging http://www.sparkpeople.com/secrets.asp?tip=48072_track_exercise_and_housework_activities_every_day_to_help_keep_your_exercise_program_challenging I find that tracking my exercise program is just as important as tracking my food intake. As with recording my food intake, I have the greatest success when I make it a point to track all of my exercise activities every day. Tracking lets me know what types of activities I am doing and how long I am spending on each one. This helps me know when I need to make changes to exercises, repetitions, weight or tempo. As my fitness levels increase, I try and change up my exercise activities to en... Sat, 3 Sep 2016 06:23:00 EST What Helps Me http://www.sparkpeople.com/secrets.asp?tip=48058_what_helps_me there are a few things that have helped me. <br><br>1. make a list of healthy food I really like and then use it as my shopping list. I have things on my list like broccoli, cauliflower, watermelon, cantaloupe, plums, ice (for ice water), sugar-free drink mixes like Wyler's, brown rice, fresh fruit salad, baby carrots with lite ranch, quinoa, canned fruit in juice (no sugar), celery, mushrooms, whole grain bread, butter, Greek yogurt, eggs, sugar-free flavored waters (Wal-Mart has Great Amer... Fri, 2 Sep 2016 04:56:00 EST Track the Foods (and Drinks) you Consume Every Single Day (Even those Small Snacks at the Office!) http://www.sparkpeople.com/secrets.asp?tip=48057_track_the_foods_and_drinks_you_consume_every_single_day_even_those_small_snacks_at_the_office I was most successful in my weight loss efforts when I took the time to track the foods I ate every single day. When I took the time to track the calories in that slice of cake I had at the office or the pizza slice one of my co-workers sent in my direction, it was a real eye-opener how the calories consumed would add up.<br> <br>I think the most important lesson I learned from tracking my food consumption, was in learning more about calories in foods I eat on a regular basis. For example, ... Fri, 2 Sep 2016 01:02:00 EST Taking Soluble Fiber !! http://www.sparkpeople.com/secrets.asp?tip=48049_taking_soluble_fiber_ added Lipozene(Highly Concentrated Soluble Fiber capsules) to my reg intake before meals and have naturally lost 50pounds during this past year..2 capsules 30-60min before meals(60min on dialysis days-i don't eat lunch till i'm on my machine and i take the capsules before leaving my house)with 8oz of water or flavored water(Mio) , I have also added walking to my daily routine parking farther out forcing me to get in those extra crucial steps each day. I now have a Garmin Vivofit step tracker ... Thu, 1 Sep 2016 18:50:00 EST Drinks and Weight Loss http://www.sparkpeople.com/secrets.asp?tip=48035_drinks_and_weight_loss The first secret to success I've seen in both attempting to lose a little weight and maintain weight is to reduce or eliminate all of the calories you are drinking. If you drink soda, juice, sweet tea, etc. there are hundreds possibly thousands of calories that can be cut by substituting water or sweeteners like crystal light. While diet drinks certainly aren't as good for you as plain water they will definitely help you wean yourself off of the empty sugar calories. Crystal light was a bi... Thu, 1 Sep 2016 07:41:00 EST Drink 8 Glasses of Water a Day to Feel Full and Eat Less http://www.sparkpeople.com/secrets.asp?tip=48015_drink_8_glasses_of_water_a_day_to_feel_full_and_eat_less To help with my weight loss efforts I have been working to drink more water each day, and also to cut soda from my diet and replace it with water as my drink of choice. <br><br>Drinking 8 glasses of water each day helps me stay hydrated and avoid overeating. I have read articles about how people confuse thirst (dehydration) for hunger, so they’ll tend to eat rather than drink water, which adds calories to the day’s food intake. I have learned that if I’m craving a mid-afternoon snack, I’ll... Wed, 31 Aug 2016 08:56:00 EST Losing the weight http://www.sparkpeople.com/secrets.asp?tip=48011_losing_the_weight I've always been pretty active, ate what I wanted. I would feel sick at the end of the night. My face was breaking out more. My belly was bulging out and people always keep asking me if I am pregnant. I had irritable bowl syndrome. I couldn't go anywhere without having to make an emergency bathroom stop several times a day. In the last 3 months I gave up Pop, chips and cut down on candy. I eat salads 4 times a week for dinner now and walk a minimum of 20,000 steps a day. I sleep 8 hours eve... Tue, 30 Aug 2016 23:07:00 EST High Protein Lunch http://www.sparkpeople.com/secrets.asp?tip=47997_high_protein_lunch Everytime I have tried to lose weight I thought the answer was salads for lunch and protein for dinner. For years I have been so mad at myself for not packing a healthy salad for lunch every day and then coming home to make myself a baked chicken breast with broccoli (or similar!).This time around though I have found that I am losing weight (and am less hungry) when I have a fish fillet for lunch, some fruits for afternoon snack and a bowl of hearty soup for dinner. The high protein fish fill... Tue, 30 Aug 2016 10:17:00 EST 111 Pounds So Far http://www.sparkpeople.com/secrets.asp?tip=47964_111_pounds_so_far I am one of those persons who began the weight roller coaster in High School. After holding down my weight to wrestle at 185 I put on 50 pounds in about 3 months. It did not help that I worked at my favorite restaurant and we received 2 free meals for each shift. I have spent the last 45 years losing and gaining the weight. <br><br>I started spiraling upward. First 235.. then 275.. then 300.. and finally 360 this year. I have lost over 80 pounds twice and over 50 pounds numerous times. I... Sun, 28 Aug 2016 18:44:00 EST Share a meal... http://www.sparkpeople.com/secrets.asp?tip=47954_share_a_meal My husband and I share a meal in restaurants. We are both Spark Members and are losing weight together. We are in the habit now of ordering a meal and splitting it. We just ask for an extra plate! The hard part can be agreeing upon the meal to order. That's where compromise enters the picture. We have been married for 40 years! So we can make this happen!<br>We both like shrimp, beef, carrots, cauliflower, broccoli, mushrooms, beans, chili, soup, apples, bananas, cheese, whole wheat bread, su... Sun, 28 Aug 2016 01:27:00 EST Water Always Wins http://www.sparkpeople.com/secrets.asp?tip=47938_water_always_wins You hear it all the time, but it is still true. Drink plenty of water every day. It really is the best thing for losing weight. Every living thing needs some amount of water, you are no different! Every time I have had a healthy amount of weight loss, it has been coupled with drinking plenty of water. This is not to say you cannot drink anything else at all, but be sure to get in your 8 glasses a day. Most recently, it has assisted my loss of 50 pounds. It is easy enough to couple with any di... Sat, 27 Aug 2016 09:38:00 EST Track the Foods (and Drinks) you Consume Every Single Day (Even those Small Snacks at the Office!) http://www.sparkpeople.com/secrets.asp?tip=47932_track_the_foods_and_drinks_you_consume_every_single_day_even_those_small_snacks_at_the_office I was most successful in my weight loss efforts when I took the time to track the foods I ate every single day. When I took the time to track the calories in that slice of cake I had at the office or the pizza slice one of my co-workers sent in my direction, it was a real eye-opener how the calories consumed would add up.<br> <br>I think the most important lesson I learned from tracking my food consumption, was in learning more about calories in foods I eat on a regular basis. For example, ... Sat, 27 Aug 2016 01:13:00 EST Eat more to weigh less! http://www.sparkpeople.com/secrets.asp?tip=47916_eat_more_to_weigh_less One of the worst mistakes we make when it comes to losing weight is that of restricting calories and the amount of food we consume. We then feel constantly hungry, unhappy, and like a failure when the weight doesn't come off quickly, which it wont. It is actually possible to eat more and still lose weight, providing the foods you select are healthy, filled with fiber and water, and curb your hunger.<br><br>Be sure your meals are high in nutrients and volume. By filling up on high-volume food... Fri, 26 Aug 2016 08:27:00 EST Shakeology; try it out! http://www.sparkpeople.com/secrets.asp?tip=47914_shakeology_try_it_out Now, it may be expensive but it's worth the $$<br><br>I was a little skeptical at first but it's tastes good (and I even use almond milk!) <br><br>And I use Vegan Chocolate Shakeology powder. It's a once a day meal replacement drink. It has nutrients, protein, and vitamins. Gives me the extra boost I need in the morning! =]<br><br>I loove it. <br><br>I do recommend it. It comes in vegan flavors and regular flavors. And you can spice up the flavor you choose to get too:) You can get a challeng... Fri, 26 Aug 2016 03:18:00 EST Shakeology; try it out! http://www.sparkpeople.com/secrets.asp?tip=47913_shakeology_try_it_out Now, it may be expensive but it's worth the $$<br><br>I was a little skeptical at first but it's tastes good (and I even use almond milk!) <br><br>And I use Vegan Chocolate Shakeology powder. It's a once a day meal replacement drink. It has nutrients, protein, and vitamins. Gives me the extra boost I need in the morning! =]<br><br>I loove it. <br><br>I do recommend it. It comes in vegan flavors and regular flavors. And you can spice up the flavor you choose to get too:) You can get a challeng... Fri, 26 Aug 2016 03:18:00 EST Somatics exercise and vegetarianism http://www.sparkpeople.com/secrets.asp?tip=47911_somatics_exercise_and_vegetarianism I eat vegetarian and as long as I watch how much dairy I eat it, works well. Moving more and watching what you eat works really well too. One time in 2012 I was a vegan for 6 months but I lost too much weight too fast and had very saggy skin. You must add in toning exercises and lose the weight slowly to keep that from happening.<br>I let myself gain the weight back but this time I plan to do the exercises too. I have a plan to work out slowly and only lose 3 pounds per week.The reason I am w... Thu, 25 Aug 2016 22:44:00 EST Drink 8 Glasses of Water a Day to Feel Full and Eat Less http://www.sparkpeople.com/secrets.asp?tip=47902_drink_8_glasses_of_water_a_day_to_feel_full_and_eat_less To help with my weight loss efforts I have been working to drink more water each day, and also to cut soda from my diet and replace it with water as my drink of choice. <br><br>Drinking 8 glasses of water each day helps me stay hydrated and avoid overeating. I have read articles about how people confuse thirst (dehydration) for hunger, so they’ll tend to eat rather than drink water, which adds calories to the day’s food intake. I have learned that if I’m craving a mid-afternoon snack, I’ll... Thu, 25 Aug 2016 14:15:00 EST Secrets of Success_Weight Loss http://www.sparkpeople.com/secrets.asp?tip=47896_secrets_of_successweight_loss One of my secrets to weight loss is finding a trustworthy doctor and keeping the lines of communications open at all times. If I don’t understand something, I ask questions…lots of questions. Keeping my doctor inform gives me support and will head off any potential problems that I might encounter along my journey.<br>Another one of my secrets to weight loss success is learning the science behind weight loss. We are overwhelmed with information and it is very difficult to figure out the facts ... Thu, 25 Aug 2016 08:54:00 EST Small Successes Add Up and Become Normal Way to Be http://www.sparkpeople.com/secrets.asp?tip=47893_small_successes_add_up_and_become_normal_way_to_be For me there is no secret food, no bad food or perfect time to eat - its more about respect for myself. And sometimes I make mistakes so also to keep forgiving myself - its that simple - just try and keep trying.<br><br>Weight loss is not something I have to ' get it over with'. Its the adoption of a better lifestyle, attitude and behavior and that is never over with so long as I wish to be well and fit.<br><br>Counting calories or grams of fat, etc never works for me in the long term. It sti... Thu, 25 Aug 2016 00:01:00 EST Breakfast Starts Your Day Off Right http://www.sparkpeople.com/secrets.asp?tip=47883_breakfast_starts_your_day_off_right Have a good ketogenic breakfast (e.g.. 3 eggs with ketogenic vegetables and 3 slices of bacon) and you will be starting your day full of energy and feeling full well until lunch time or after! <br><br>We have found that the secret to cooking bacon just right is to bake it in the oven on a cookie sheet. <br><br>How To Make Perfect Bacon in the Oven (this is best for a big batch of bacon)<br><br>No Flipping Required<br><br>It's just so easy — there's no flipping or monitoring involved. You ju... Wed, 24 Aug 2016 10:19:00 EST Dedication it works! http://www.sparkpeople.com/secrets.asp?tip=47873_its_hard_work_to_lose It takes dedication and hard work to lose weight. If you decide to lose weight you need to be 100 percent in it. Don't stop if you don't lose as quickly as you feel the weight should come off. You need to stay focused and know it took a long time to get where you are, so it will take time to get the weight off. <em>104</em> Fight for what you want....get motivated and find the plan that works for you. We all lose differently. We all like different foods. Find your go to foods and find a w... Tue, 23 Aug 2016 20:59:00 EST choosing Spark people instead of Face book! http://www.sparkpeople.com/secrets.asp?tip=47869_trading_spark_people_for_facebook Social Media. It is the place that draws us in to find the perfect life. Lets admit it. Facebook is the best place to go to see pics of family and friends. It is also the place to paint a happy face book life. Do you know what I am talking about?<br> I have friends that for some reason want the whole world to see them perfect. They post the perfect pics of them doing the perfect trips with their families and friends. So as I spend more and more time reading all about their perfect li... Tue, 23 Aug 2016 19:37:00 EST Loosing Weight And Eating Treats http://www.sparkpeople.com/secrets.asp?tip=47867_loosing_weight_and_eatingtreats Each week ensure you have plenty of healthy substitute treat foods for when you are hungry like savoury flavoured rice cakes or popcorn, carrot, celery sticks or cucumber, sugar free jelly with a small amount of fruit (Mandarins in juice are great), low fat yoghurts, low calorie hot chocolate or soup etc. Then when you feel like being naughty you can have a treat without all the calories. Another tip I have learned is if you have a craving that will not go away, I allow myself to have a sma... Tue, 23 Aug 2016 16:42:00 EST Switch things up http://www.sparkpeople.com/secrets.asp?tip=47846_switch_things_up One trap many people fall into when trying to loose weight is to fall into a new comfort zone. <br><br>If you are anything like me, my comfort zone used to be sitting on the couch with my feet up. Now that I'm becoming active, I am pushing my body to new limits. <br><br>But I often find that even though it feels like I've done everything I can to loose the weight, the scale does not move. When I look more closely at my fitness I can often see where I did not push myself to my limits. If ... Mon, 22 Aug 2016 18:21:00 EST Rid Belly Fat http://www.sparkpeople.com/secrets.asp?tip=47823_rid_belly_fat The secret to getting rid of belly fat is to control your sugar and carb intake. I am eating a 15/6 system. 15 grams of sugar a day and 6 servings of carbs (about 120 grams) a day. Stay away from the fake sugar. Use Truvia for sweetener. If you do this you will lose the belly fat. Good luck!!!! I have already lost 14 lbs. :-) <em>334</em> <br><br>I have been able to eat pizza, homemade of course, hamburgers, pasta, etc. You just have to buy different ingredients then you are use to. Like bu... Sun, 21 Aug 2016 18:44:00 EST Look At The Whole Picture http://www.sparkpeople.com/secrets.asp?tip=47803_look_at_the_whole_picture When you take your whole self in to consideration and then your not well feeling blue and out of breath.. Take your Doctors advice on loosing weight... It is not as hard as you think.. You will have set back but when you take articles and read all the things going against you.. take a look around.. Family Children even a spouse.. Look at the faces of them that will be lost and upset when you get far down.. Your hurting them as much as you are hurting... So your life touches many... So take a... Sat, 20 Aug 2016 19:28:00 EST Weigh, Weigh, and Weigh again http://www.sparkpeople.com/secrets.asp?tip=47799_weigh_weigh_and_weigh_again <em>192</em> <em>9</em> <br><br>How often do you weigh yourself? I have started weighing myself at least every other day. It keeps me accountable. I know there is a lot of controversy over how often you should weigh yourself, so this suggestion may be met with skepticism. But, hear me out.<br><br>The scale is a tool we can use in our weight loss journey to help keep us accountable. Just like we use jeans to tell us when we are losing weight or gaining, the scale can give us a simila... Sat, 20 Aug 2016 15:00:00 EST Track the Foods (and Drinks) you Consume Every Single Day (Even those Small Snacks at the Office!) http://www.sparkpeople.com/secrets.asp?tip=47792_track_the_foods_and_drinks_you_consume_every_single_day_even_those_small_snacks_at_the_office I was most successful in my weight loss efforts when I took the time to track the foods I ate every single day. When I took the time to track the calories in that slice of cake I had at the office or the pizza slice one of my co-workers sent in my direction, it was a real eye-opener how the calories consumed would add up.<br> <br>I think the most important lesson I learned from tracking my food consumption, was in learning more about calories in foods I eat on a regular basis. For example, ... Sat, 20 Aug 2016 06:31:00 EST Sleep makes a large impact on weight loss success http://www.sparkpeople.com/secrets.asp?tip=47790_sleep_makes_a_large_impact_on_weight_loss_success Yesterday I was struggling. In fact, struggling might be putting it lightly. I was in the trenches. <br><br>I heard ice cream calling my name all the way from the store coolers. The pints of creamy deliciousness were screaming, "eat me, eat me, eat me". Cake was haunting my thoughts. Little Debbie peanut butter bars were circling me like thieves stealing my progress. friends, it was rough.<br><br>I did everything I could to fight the temptation. I recognized that I was not hungry. I s... Sat, 20 Aug 2016 00:40:00 EST Drink More Water http://www.sparkpeople.com/secrets.asp?tip=47787_drink_more_water I used to HATE water! I just refused to drink it! I didn't care for the taste (or lack there of) and being from the South, I was a sweet tea girl all the way. But then I was introduced to fruit infused water.<br>I received a gift for Christmas that changed my life: a fruit-infused water bottle. I have carried it around with me every day since I've had it (except for the short time period where I broke it and had to search desperately for a replacement). There are many different types and bran... Fri, 19 Aug 2016 23:01:00 EST It never gets easier, you only get stronger. http://www.sparkpeople.com/secrets.asp?tip=47782_it_never_gets_easier_you_only_get_stronger When I lost my first 100+ lbs in a year, I never made a plan, I never wrote down when I was going to eat, what i was going to eat or when i was going to work out. I just got out there and ran. Ate healthier and never looked back. <br><br>I focused more on acting now, and seeing results, than planning out and stressing about numbers on a scale. <br><br>Planning, blogging, tracking are all great things. If they help you, go for it! Just don't dwell on it like I used to. I used to spend more tim... Fri, 19 Aug 2016 20:58:00 EST Setting a Budget http://www.sparkpeople.com/secrets.asp?tip=47780_setting_a_budget <img src="http://photosaws.sparkpeople.com/guid/b6ff9867-1229-48d4-a4c2-2669d05c235a.png"><br>I grew up in poverty. Sure, we can turn out great, and find happiness, just like anyone else. But, let's face it, it makes physical life and intellectual life harder than it has to be. <br><br>The scarcity mindset keeps people making short-term decisions instead of long-term. I decided as a teenager that I would always focus on the long-term, even if it made the short term harder. <br><br>I worked m... Fri, 19 Aug 2016 14:17:00 EST Small Habits make big changes http://www.sparkpeople.com/secrets.asp?tip=47777_small_habits_make_big_changes Make one or two new habits when you start. Make them achievable and sustainable for life. For example- I replaced soda with water (I don't count my glasses of water, however I have to drink more water than all other drinks in the day). When these habits are becoming natural, decide on another habit to make. <br><br>Making too many new changes at once typically leads to frustration and failure. This has to do with the minds habit mapping- however making a small change at a time is not as... Fri, 19 Aug 2016 13:25:00 EST Water and Weight Loss http://www.sparkpeople.com/secrets.asp?tip=47768_water_and_weight_loss Water is one of the most abundant and important substances in your body, making up 55-75 percent of your total bodyweight. Even the food you eat is roughly 70 percent water.<br><br>When we don't get enough water, bad things happen: a 10-percent reduction of water in your body can make you sick and a 20-percent loss equals death. You can survive weeks without food but you can only survive a few days without water.<br><br>Clearly, water is just as important to your survival as it is to helping ... Fri, 19 Aug 2016 06:26:00 EST Don't hide: step on that scale! http://www.sparkpeople.com/secrets.asp?tip=47766_dont_stick_your_head_in_the_sand_step_on_that_scale I have been on SP since 2013 and have tracked my weight since, and I can see that over the years in the intervals I did not regularly check and track my weight I would gain. <br><br>Reason for not tracking my weight in these "off track" weeks or even months is not wanting to know the truth and able to deny that I have gained weight. <br>If I don't see the evidence in front of me I can ignore it for a while longer, overeat, and postpone the inevitable. There are more indications of weight gain... Fri, 19 Aug 2016 05:16:00 EST Drink 8 Glasses of Water a Day to Feel Full and Eat Less http://www.sparkpeople.com/secrets.asp?tip=47736_drink_8_glasses_of_water_a_day_to_feel_full_and_eat_less To help with my weight loss efforts I have been working to drink more water each day, and also to cut soda from my diet and replace it with water as my drink of choice. <br><br>Drinking 8 glasses of water each day helps me stay hydrated and avoid overeating. I have read articles about how people confuse thirst (dehydration) for hunger, so they’ll tend to eat rather than drink water, which adds calories to the day’s food intake. I have learned that if I’m craving a mid-afternoon snack, I’ll... Thu, 18 Aug 2016 12:32:00 EST Just be accountable http://www.sparkpeople.com/secrets.asp?tip=47722_just_be_accountable There are going to be times you'll struggle with cravings. I've found the word "never" to be too constrictive. It's not realistic. Don't be afraid to give in every great once in awhile (within reason, of course), but OWN IT! For instance, at my worst, it would be nothing for me to go to Burger King and knock out a large whopper value meal, and if I was particularly hungry, maybe another hamburger (or, on rarer occasion, a second whopper) as well. (It makes me cringe to just remember those epi... Wed, 17 Aug 2016 16:35:00 EST Keto-tastic diets and my experience with Ideal Protein so far http://www.sparkpeople.com/secrets.asp?tip=47713_ketotastic_diets_and_my_experience_with_ideal_protein_so_far If you have a problem feeling hungry, then cut your carbs. I know me, and nothing is worse than feeling like you're starving. I think that's why I'm still trying to lose the weight (just about 55 pounds when I started July 7, 2016 at my all time high of 190 pounds. I'm only 5 feet tall so I kind of looked ridiculous...)<br><br>Lots of people think being in ketosis is a very serious condition. Nope, that's diabetic acidosis, a very serious condiition. You can't go on a ketotic diet if you... Wed, 17 Aug 2016 10:26:00 EST Reminding myself why I am losing weight http://www.sparkpeople.com/secrets.asp?tip=47698_reminding_myself_why_i_am_losing_weight Often times we state we are going to lose weight to make an ex jealous, or maybe we want to look good in a dress for a friends wedding. Perhaps we have a reunion coming up and now we want to rush and lose 50 pounds to look good for our old friends. The problem is, none of these reasons are for ourselves. <br><br>These type of reasons may temporarily motivate us, but they rarely keep us going. We need to find reasons that are for us. Not because we are selfish, but because losing weight i... Tue, 16 Aug 2016 17:34:00 EST Tune out the negative http://www.sparkpeople.com/secrets.asp?tip=47697_tune_out_the_negative There will always be people that want to tell you that "you can't" or put doubt in you about your abilities. Some can dwell on these things and they grow to be this huge road block to your fitness or from being the person you want to be. Learn to ignore it or just put those negative comments/thoughts/words/people where they belong and that is the garbage. I was overweight after having two kids and unhappy, so I decided no one could change how I felt except me. The minute I wanted to start get... Tue, 16 Aug 2016 16:12:00 EST My option was surgery to lose weight http://www.sparkpeople.com/secrets.asp?tip=47676_my_option_was_surgery_to_lose_weight I'm not here to convince anyone to have surgery. I'm not selling anything nor am I promoting or discouraging this procedure. I'm only telling my story about my choice.<br><br>I had gastric sleeve weight loss surgery on December 4, 2014. It was a decision that I didn't take lightly. I researched every article that I could find and asked my doctor lots of questions before I decided to go through with the procedure.<br><br>It's not for everyone, but it was the choice that I made for myself. I ha... Mon, 15 Aug 2016 19:11:00 EST It Takes Time http://www.sparkpeople.com/secrets.asp?tip=47667_it_takes_time I didn't have time. <br><br>Work. Family. College. Work. Extended family.<br><br>I was busy. No one else was going to do what I was doing, and it had to be done. <br><br>I didn't have time to walk. I didn't have time to shop. I didn't have time to cook. I didn't have time to make myself breakfast and lunches or defrost things for dinner.<br><br>So, now that I am seeing progress, what has it taken?<br><br>Time.<br><br>I had to schedule time on the treadmill. I had to say no to people who wante... Mon, 15 Aug 2016 12:07:00 EST Be True to your Food Tracker everyday http://www.sparkpeople.com/secrets.asp?tip=47644_be_true_to_your_food_tracker_everyday I have been to goal and back to day 1. I know counting every calorie that I consume in a day and not going over my allotted amount will get me to goal, once again. This is so true as I am my own testimonial.<br>My downfall has been not accounting for my food intake. So if I just can get myself to Spark each day I will succeed and so will you. <br>The whole key is track calories and stay under a set amount AND do this everyday. This is not hard, just promise to commit.<br>Another way of gettin... Sun, 14 Aug 2016 11:59:00 EST 6 Characteristics of Effective Goal Setting http://www.sparkpeople.com/secrets.asp?tip=47640_6_characteristics_of_effective_goal_setting 6 Characteristics of Effective Goal Setting<br>Plot Your Strategy for Weight-Loss Success<br><br> By Dean Anderson, Behavioral Psychology Expert<br> <img src="http://photosaws.sparkpeople.com/guid/56754c10-7bbd-4a28-8d55-d76fbd0c92f2.jpg"><br>Once you've created your vision statement for weight-loss, you probably know the general direction you want to move. The next step is to work out the particular short- and intermediate-term goals that will get you moving in that direction, followed by c... Sun, 14 Aug 2016 10:24:00 EST Track the Foods (and Drinks) you Consume Every Single Day (Even those Small Snacks at the Office!) http://www.sparkpeople.com/secrets.asp?tip=47625_track_the_foods_and_drinks_you_consume_every_single_day_even_those_small_snacks_at_the_office I was most successful in my weight loss efforts when I took the time to track the foods I ate every single day. When I took the time to track the calories in that slice of cake I had at the office or the pizza slice one of my co-workers sent in my direction, it was a real eye-opener how the calories consumed would add up.<br> <br>I think the most important lesson I learned from tracking my food consumption, was in learning more about calories in foods I eat on a regular basis. For example, ... Sat, 13 Aug 2016 10:17:00 EST Daily caloric intake http://www.sparkpeople.com/secrets.asp?tip=47623_daily_caloric_intake Staying within my daily caloric weight loss range everyday has allowed me to steadily loose weight. It takes a lot of focus not to mindlessly eat. Planning ahead makes a big differences and finding other activities to distract hunger pains keeps me on track. Having a lot of weight to lose and rehabbing a knee injury has made physical activity limited. Never give up!<br><br>Drinking water and having support like SparkPeople community always makes a difference when times get tough. Making sure ... Sat, 13 Aug 2016 07:14:00 EST Drink 8 Glasses of Water a Day to Feel Full and Eat Less http://www.sparkpeople.com/secrets.asp?tip=47586_drink_8_glasses_of_water_a_day_to_feel_full_and_eat_less To help with my weight loss efforts I have been working to drink more water each day, and also to cut soda from my diet and replace it with water as my drink of choice. <br><br>Drinking 8 glasses of water each day helps me stay hydrated and avoid overeating. I have read articles about how people confuse thirst (dehydration) for hunger, so they’ll tend to eat rather than drink water, which adds calories to the day’s food intake. I have learned that if I’m craving a mid-afternoon snack, I’ll... Thu, 11 Aug 2016 08:56:00 EST Intermittant Fasting Approach http://www.sparkpeople.com/secrets.asp?tip=47583_intermittant_fasting_approach I have lost almost 50 lbs. using the IF approach. Started out simply following the "Every Other Day Diet". It is a very easy to follow plan with very few "rules". <em>9</em> <br>After reaching A lengthy stall, I have done some adjusting, experimenting with differerent approaches.......I have broken my plateau by reducing the carbohydrates that I am eating. Another big change that I have made is drinking my coffee black, instead of using half and half and a bit of sweet and low......I have a... Thu, 11 Aug 2016 07:53:00 EST Drink lots of water daily and keep moving. http://www.sparkpeople.com/secrets.asp?tip=47576_drink_lots_of_water_daily_and_keep_moving I eat 1200-1500 calories a day and i drink no less then 10 glasses of water daily, i am also very active. I take between 12000-16000 steps daily. By doing this i have managed to lose 50 pounds. You can do this to. <em>198</em> .I wont lie its not easy at my age but i can be done. Its veery hard work and if your determined to do it you will.I will admitt that some days when it is very hot and humid or i think i havent gotten enough sleep i havent wanted to do it,but then i realize that i am ... Wed, 10 Aug 2016 19:53:00 EST Limit Caffeine and Suggested Reading http://www.sparkpeople.com/secrets.asp?tip=47546_limit_caffeine_and_suggested_reading Having only one cup of coffee and eliminating it (except occasionally), has really helped increase my metabolism and aided in losing weight. I don't crave as much food and everything tastes better. I also cut out pop and limit my intake of artificial sweeteners. Feeling much better due to this simple change suggested to me by my urologist. I have intercystial cystitis and have to lower my acid intake. I was blown away because my goal, at the time, was not to loose weight. I feel so much... Tue, 9 Aug 2016 02:17:00 EST My Most Important "Secret" of Success http://www.sparkpeople.com/secrets.asp?tip=47532_my_most_important_secret_of_success By far the most important factor in my successfully maintaining an 80+ pound loss for over 7 years is simply not giving up. No matter what, I keep trying.<br><br>I do the best I can each day, but some days my best isn't very good. I avoid self-blame and self-shaming because I know that negative thinking sets me up for failure. I give myself credit for getting back in control. (This idea came from Dr. Judith Beck from The Beck Diet Solution.) I try to be kind to myself like I would to my best... Mon, 8 Aug 2016 12:54:00 EST Don't Tempt Yourself http://www.sparkpeople.com/secrets.asp?tip=47528_dont_tempt_yourself This weekend I went through ad figured out which foods I tend to overeat on or that send me over my calorie goal and prevent me from losing weight. I made a list of these foods and have decided not to buy them myself. I feel that if they are not in the house then I will not be able to eat them. I will be allowed t have them when I am in public at friends house if I don't bring them. For example, I love sunbutter but I can't stop at 1 or 2 servings. I will eat almost 6 tablespoons in a day, wh... Mon, 8 Aug 2016 10:17:00 EST Track the Foods (and Drinks) you Consume Every Single Day (Even those Small Snacks at the Office!) http://www.sparkpeople.com/secrets.asp?tip=47505_track_the_foods_and_drinks_you_consume_every_single_day_even_those_small_snacks_at_the_office I was most successful in my weight loss efforts when I took the time to track the foods I ate every single day. When I took the time to track the calories in that slice of cake I had at the office or the pizza slice one of my co-workers sent in my direction, it was a real eye-opener how the calories consumed would add up.<br> <br>I think the most important lesson I learned from tracking my food consumption, was in learning more about calories in foods I eat on a regular basis. For example, ... Sat, 6 Aug 2016 11:44:00 EST Meal prepping to save time and keep you on goal. http://www.sparkpeople.com/secrets.asp?tip=47502_meal_prepping_to_save_time_and_keep_you_on_goal I pick Sunday as my meal planning, and prepping day for the week. I plan , shop, and prep on this day. I usually make a big pot of soup, or stew. Freeze the left overs mid week to use later. This avoids it spoiling , and you always have soup on hand in a pinch. When fruit is in season and cheap, I buy, cut and freeze my fruit for the week for smoothies. I love a smoothie for breakfast. It is fast, and take on the go. I use my rice cooker to make a weeks worth of brown rice. It is easy and fa... Sat, 6 Aug 2016 09:23:00 EST Measure and record http://www.sparkpeople.com/secrets.asp?tip=47495_measure_and_record Only by using a food journal, SparkPeople to be precise; have I been able to lose weight and maintain the loss. In 2013 I tipped the scales at 260 pounds. Last weigh-in was 199.6 pounds. I now have an extensive database of foods both home prepared and those when dining out. I look forward to even more precise measures now that I have become a premium member. <img src="http://photosaws.sparkpeople.com/guid/83665b60-1d05-4c2a-b7d9-d92e90b39841.JPG"><br><br>"Easy does it" has worked for me. The ... Fri, 5 Aug 2016 17:50:00 EST There is no Secret! http://www.sparkpeople.com/secrets.asp?tip=47485_there_is_no_secret Diet, Exercise and Sticking to it! Keep going and never give up! <em>381</em> <em>386</em> <br><br>If we do this, we'll get there to our goal - to our dream of what we want to be! <em>344</em> <br><br>1) The most important thing and what makes up 80% of how we look: The big scary word "DIET"!<br><br>We need to figure out our calorie goal - For Weight Loss this means less than our resting caloric burn. That is not a medical term and perhaps I just made that up, but we have to eat less ... Fri, 5 Aug 2016 09:17:00 EST Drink 8 Glasses of Water a Day to Feel Full and Eat Less http://www.sparkpeople.com/secrets.asp?tip=47484_drink_8_glasses_of_water_a_day_to_feel_full_and_eat_less To help with my weight loss efforts I have been working to drink more water each day, and also to cut soda from my diet and replace it with water as my drink of choice. <br><br>Drinking 8 glasses of water each day helps me stay hydrated and avoid overeating. I have read articles about how people confuse thirst (dehydration) for hunger, so they’ll tend to eat rather than drink water, which adds calories to the day’s food intake. I have learned that if I’m craving a mid-afternoon snack, I’ll... Fri, 5 Aug 2016 09:00:00 EST Budget Your food http://www.sparkpeople.com/secrets.asp?tip=47479_budget_your_food I used to give up when I couldn't get a food into my calorie goal. I would either not eat the food or just eat it and go way over my goal. I now have learned that I need to be flexible. Today at work my lunch plans were changed. A guy was nice enough to buy me some delicious Mexican food. I ate a proper portion and didn't overindulge. I then immediately logged it and instead of being upset that it was higher in calories than my original lunch I decided to add extra time to my workout in order... Thu, 4 Aug 2016 17:08:00 EST It's not rocket science. http://www.sparkpeople.com/secrets.asp?tip=47469_its_not_rocket_science Man, this feels presumptuous, given that I'm still extremely overweight, lol! But seriously, there's no real mystery to weight loss, when you really think about it. It's just a lot of hard work and dedication and some fairly simple concepts.<br><br>- Drink more water. <br><br>- Move more, even if it is just a ten-minute walk or an extra set of stairs. Something is better than nothing.<br><br>- Get enough sleep. When your body is working in a sleep deficit, you naturally seek out foods tha... Thu, 4 Aug 2016 09:58:00 EST Hand Me Those Weights......After Cardio of Course.... http://www.sparkpeople.com/secrets.asp?tip=47461_hand_me_those_weightsafter_cardio_of_course Strength training and cardio don't necessarily need to be exclusive from each other - you can get a cardiovascular and fat burning benefit from strength training both directly and indirectly.<br><br>Indirectly, the more muscle tissue that you add through strength training the greater your basal metabolic rate (resting metabolism) will be and therefore you will be burning more total calories and fat at rest. This is more of a permanent solution to weight loss.<br><br>Directly, if you use large... Wed, 3 Aug 2016 18:52:00 EST Be Happy and Healthy http://www.sparkpeople.com/secrets.asp?tip=47458_be_happy_and_healthy MODERATION. Have that piece of cake or that ice cream cone but don't have it every night. When I had the mentality that if I wanted to lose weight I could NEVER have that bowl of chips or that big greasy bacon cheese burger, I just became depressed and the whole thing went out the window and I ate everything I could get my hands on. You have one life so be happy and have the things you enjoy. Just make sure you account for what you are consuming and when you do indulge it is in moderation. Wh... Wed, 3 Aug 2016 15:00:00 EST Stick to a Liveable Plan http://www.sparkpeople.com/secrets.asp?tip=47457_stick_to_a_liveable_plan Over the years my weight has gone up and down. At my highest I was about 10 pounds overweight. I would just get frustrated and complain about it. Or lately I would bake something and overeat. This would lead to me gaining weight, being depressed, and not knowing where to start. I learned I have to come up with a plan that I can stick to for the rest of my life. Fad diets don't work and restricting my calories too low just causes me to overeat and gain even more weight. I came up with a plan ... Wed, 3 Aug 2016 14:56:00 EST Patience In Weight Loss http://www.sparkpeople.com/secrets.asp?tip=47452_patience_in_weight_loss i have been watching my sugar intake recently and it has helped with my arthritis. The idea came when i noticed my feet hurting a lot especially when I ate ice cream. Sugar reduction is very important in weight loss . Another thing I am trying to watch in carbohydrate intake. <img src="http://photosaws.sparkpeople.com/guid/49a589e4-1ec3-4add-812a-a4655b02f178.jpg"> When it comes to losing weight, i have tried so many different ways. I start and then I stop. I realize how important it is for t... Wed, 3 Aug 2016 11:18:00 EST Start with a focus on the mechanics of eating. Re-learn how to eat. http://www.sparkpeople.com/secrets.asp?tip=47431_start_with_a_focus_on_the_mechanics_of_eating_relearn_how_to_eat The first thing I learned on this journey was to re-learn the mechanics of eating. Listed below are a few of Sue's Rules for Eating:<br><br>Buy a baby spoon/fork and use them to learn what a bite of food should look like. I felt totally ridiculous the first time I used these, but they were a huge help to me! Initially, I used them for every meal. Now, I break them out when I feel the need to reinforce my eating habits. I also tend to use them for foods that I want to savor, like flavored yogu... Tue, 2 Aug 2016 09:50:00 EST Works for Me http://www.sparkpeople.com/secrets.asp?tip=47427_works_for_me The most important secret to success for me has been to exercise consistently six days a week doing cardio each day and strength training 3 times a week. Getting in the exercise first thing in the morning was the best way for me to develop my "exercise habit", starting slowly and gradually building up exercise minutes using my treadmill or in better weather, walking outdoors. To keep me going through exercise routine until I eat breakfast, I always have a large glass (24 ounces) of warm lem... Tue, 2 Aug 2016 01:03:00 EST Setting yourself up for success http://www.sparkpeople.com/secrets.asp?tip=47416_setting_yourself_up_for_success One of the things I knew going into my weight loss journey was that I had to make it a priority, be organized and stay focused. By doing simple things, I set many things up for success. It took time to build one healthy habit with another and another; learn from my mistakes and push myself when I didn't feel like it.<br><br>Start with portioning your foods, planning food shopping, washing fruits and veggies. I make salads for lunch and make 2 at a time. They stay fresh and its great to ju... Mon, 1 Aug 2016 20:20:00 EST 3 Keys to Success http://www.sparkpeople.com/secrets.asp?tip=47412_3_keys_to_success I believe there is a formula for success that can work for anyone who has made the commitment to a healthier lifestyle. The equation might look a bit different based on your individual needs but my 3 keys are:<br>A healthy active lifestyle: something you can commit to and live with adding variety and different intensities to the basics to keep your body guessing!<br>A healthy eating style: banish the word diet from your vocabulary and find an eating style that works for you. For me it is ... Mon, 1 Aug 2016 14:59:00 EST High-Quality Whey Protein (in the Right Amounts) May Be Helpful for Weight Loss http://www.sparkpeople.com/secrets.asp?tip=47410_highquality_whey_protein_in_the_right_amounts_may_be_helpful_for_weight_loss High-Quality Whey Protein (in the Right Amounts) May Be Helpful for Weight Loss<br><br><br>Whey protein, a byproduct of milk and cheese (often referred to as the gold standard of protein), was promoted for its health benefits as early as 420 B.C. At that time, Hippocrates recommended whey to his patients. These days, whey protein has been linked to health benefits such as:<br><br>Supporting your immune system, as it contains immunoglobulins<br>Helping you preserve lean body tissue (particular... Mon, 1 Aug 2016 12:59:00 EST Give it time! http://www.sparkpeople.com/secrets.asp?tip=47394_give_it_time The thing about time is that it's passing anyway. To sit on your butt and think "Ugh. I'll start next month. I'll go for a walk tomorrow.." It doesn't do anything for you. It doesn't begin the process like so many of us try to convince ourselves it does. Having an idea is meaningless if we never act. SO! <br><br>Give exercise and healthy choices in food a chance! I truly believe that anyone who gives these changes long enough to start affecting your physical feeling and mood will start ... Sun, 31 Jul 2016 17:41:00 EST Track the Foods (and Drinks) you Consume Every Single Day (Even those Small Snacks at the Office!) http://www.sparkpeople.com/secrets.asp?tip=47378_track_the_foods_and_drinks_you_consume_every_single_day_even_those_small_snacks_at_the_office I was most successful in my weight loss efforts when I took the time to track the foods I ate every single day. When I took the time to track the calories in that slice of cake I had at the office or the pizza slice one of my co-workers sent in my direction, it was a real eye-opener how the calories consumed would add up.<br> <br>I think the most important lesson I learned from tracking my food consumption, was in learning more about calories in foods I eat on a regular basis. For example, ... Sun, 31 Jul 2016 08:03:00 EST a spoon for every occasion http://www.sparkpeople.com/secrets.asp?tip=47368_a_spoon_for_every_occasion Most of us have a dress or outfit for every occasion, and men even have suits for occasions. But in your kitchen do you have a measuring cup, dry or liquid, set of measuring spoons for each occasion? <br><br>For years, and I mean a lot of years, I have steadily gained 5 to 10 pounds each year with my regular, gee don't need a recipe cooking. I added a dollop of butter, and extra tablespoon of cream, the last of what was in the container of sour cream to my recipes. Really, there wasn't enoug... Sat, 30 Jul 2016 14:02:00 EST Take it slowly. http://www.sparkpeople.com/secrets.asp?tip=47363_take_it_slowly My target, when I was losing weight, was two pounds a month. I figured there would be minimum change in maintenance - just continuing the same thing. It has turned out as I expected. I'm three pounds over, so can't be too complacent, but taking it slowly and expecting to continue the same for life is the secret I would recommend for losing and then for maintenance.<br><br>I didn't really intend to write more, but another secret would be not fretting within a two- or three-pound range. That mu... Sat, 30 Jul 2016 03:53:00 EST Drink 8 Glasses of Water a Day to Feel Full and Eat Less http://www.sparkpeople.com/secrets.asp?tip=47362_drink_8_glasses_of_water_a_day_to_feel_full_and_eat_less To help with my weight loss efforts I have been working to drink more water each day, and also to cut soda from my diet and replace it with water as my drink of choice. <br> <br>Drinking 8 glasses of water each day helps me stay hydrated and avoid overeating. I have read articles about how people confuse thirst (dehydration) for hunger, so they’ll tend to eat rather than drink water, which adds calories to the day’s food intake. I have learned that if I’m craving a mid-afternoon snack, I’ll... Sat, 30 Jul 2016 02:51:00 EST Food Prep Every Weekend! http://www.sparkpeople.com/secrets.asp?tip=47342_food_prep_every_weekend The biggest secret success tip I have is to food prep almost all of your foods. I bring my breakfast, lunch and snacks with me to work every day now. <br><br><br>If I know someone wants to order out during lunch, I can still partake in the social outing but only get the smallest and healthiest veggie option I can, and I can still eat my healthy home prepped lunch later on when I get hungry. I don't need to panic and resist all the food because I know there's healthy, delicious and nutritious ... Fri, 29 Jul 2016 01:18:00 EST Dont eat after 6pm, and sleep for 8 hours! http://www.sparkpeople.com/secrets.asp?tip=47337_dont_eat_after_6pm_and_sleep_for_8_hours Hey all! My secret is NEVER eat after 6pm! No matter how hungry you are! Just drink water and if you are too hungry - just GO. TO. BED. haha! You cant eat and sleep at the same time! :) This is also really great for your metabolsim - look it up! Also, there are many people that swear by a fasting diet. This totally plays into that. Because you are technically fasting for about 14 hours or so if you stop eating at 6pm and then eat breakfast around 8am. Thats 14 hours of complete fastin... Thu, 28 Jul 2016 12:32:00 EST Secrets to my 40 pound weight loss :) http://www.sparkpeople.com/secrets.asp?tip=47320_secrets_to_my_40_pound_weight_loss_ 1. Track every day! It was an educational and total game changer for me!! I learned so much about the food I was eating by simply using the spark people food tracker.<br>2. Set a weight loss goal with spark people and follow the recommended calorie range they set for you! It works :) <br>3. Exercise. Find something you love to do and do it. My goal was 30 minutes a day 3-7 days a week. My main source of exercise is walking, using Leslie sansone DVDs, and being outdoors. I also love to throw i... Wed, 27 Jul 2016 12:24:00 EST Don't eat after dinner http://www.sparkpeople.com/secrets.asp?tip=47316_dont_eat_after_dinner A huge help for me is to not eat anything after dinner. This definitely helps me to lose the pregnancy weight gain. The first couple of weeks are the hardest and then after that I would say that most days it is not a struggle at all. I do go to bed slightly hungry but it isn't too bad. I like to think of mild hunger pains as a signal that extra fat is being used up. :) It helps not to munch at night if I keep my water nearby and I drink from it often. I also stay busy at night with the kids a... Wed, 27 Jul 2016 10:21:00 EST coffee and tea http://www.sparkpeople.com/secrets.asp?tip=47305_coffee_and_tea tea 2 go has amazing unsweetened teas, unsweet mango black and unsweet peach teas are great examples. plus if you ever stop at starbucks or your local coffee company most coffee companies have sugar free syrups why not enjoy your favorite beverages such as latte's, frappuccino's, iced coffees, espresso's, you name it. Caffeine if consumed right can be a good fat burner. yes trick your taste buds into believing that you are consuming sugar with the tiny bit of sweeteners minus the calories and... Tue, 26 Jul 2016 22:11:00 EST Weight Loss to Help Kids http://www.sparkpeople.com/secrets.asp?tip=47292_weight_loss_to_help_kids Avoid Starchy Carbs<br><br>If your child had a bagel for breakfast this morning, it wasn't much more nutritious than eating a bowl of sugar, says Parents advisor David Ludwig, MD, PhD, associate professor of pediatrics at Harvard Medical School and director of the Optimal Weight for Life Program at Boston Children's Hospital. That's because most starchy carbohydrates, like bread, white rice, and potatoes, dissolve into glucose soon after you swallow them. Starting the day with eggs or another... Tue, 26 Jul 2016 06:28:00 EST Diet Tricks That Really Work http://www.sparkpeople.com/secrets.asp?tip=47278_diet_tricks_that_really_work Diet Tricks That Really Work<br><br>According to Live Science, these diet tricks will actually help you keep off the pounds:<br><br>diet tricksAvoid corn syrup<br><br>Science shows that high-fructose corn syrup (HFCS) is bad news. One study showed that rats who drank HFCS-sweetened beverages gained significantly more weight than rats consuming the same amount of calories in sugar.<br><br>Keep away from junk food -- It's Addictive<br><br>Junk food can affect your brain in ways similar to drug ... Mon, 25 Jul 2016 15:19:00 EST Track the Foods (and Drinks) you Consume Every Single Day (Even those Small Snacks at the Office!) http://www.sparkpeople.com/secrets.asp?tip=47272_track_the_foods_and_drinks_you_consume_every_single_day_even_those_small_snacks_at_the_office I was most successful in my weight loss efforts when I took the time to track the foods I ate every single day. When I took the time to track the calories in that slice of cake I had at the office or the pizza slice one of my co-workers sent in my direction, it was a real eye-opener how the calories consumed would add up.<br><br>I think the most important lesson I learned from tracking my food consumption, was in learning more about calories in foods I eat on a regular basis. For example, I... Mon, 25 Jul 2016 09:16:00 EST How to Address the Crisis of Childhood Obesity http://www.sparkpeople.com/secrets.asp?tip=47258_how_to_address_the_crisis_of_childhood_obesity How to Address the Crisis of Childhood Obesity<br><br><br>According to the latest statistics,1 about 75 percent of American men and 67 percent of women are either overweight or obese. This means less than one-third of US adults are at a healthy weight.<br><br>The statistics for children are equally disturbing. Over 17 percent of American children between the ages of 2 and 19 fall into the obese category, which can set them up for a lifetime of very serious health problems.<br><br>“The Weight ... Sun, 24 Jul 2016 12:07:00 EST Drink 8 Glasses of Water a Day to Feel Full and Eat Less http://www.sparkpeople.com/secrets.asp?tip=47239_drink_8_glasses_of_water_a_day_to_feel_full_and_eat_less To help with my weight loss efforts I have been working to drink more water each day, and also to cut soda from my diet and replace it with water as my drink of choice. <br> <br>Drinking 8 glasses of water each day helps me stay hydrated and avoid overeating. I have read articles about how people confuse thirst (dehydration) for hunger, so they’ll tend to eat rather than drink water, which adds calories to the day’s food intake. I have learned that if I’m craving a mid-afternoon snack, I’ll... Sat, 23 Jul 2016 11:45:00 EST Stop food addiction/ cravings http://www.sparkpeople.com/secrets.asp?tip=47230_stop_food_addiction_cravings I stopped gaining weight by getting my food (sugar) addiction under control. I switched to a reduced (average 60 grams a day) carbohydrate, high protein (100-150 grams a day) diet. This stopped my blood sugar from spiking and crashing and broke my binge eating cycle. I noticed a major difference in just 2-3 days. Food finally started to satisfy me. I was not always hungry. The longer you stick with it the more reduced your food cravings become. I recommend using diets similar to Atkins, South... Sat, 23 Jul 2016 03:28:00 EST Hydrate to lose http://www.sparkpeople.com/secrets.asp?tip=47224_hydrate_to_lose Drink lots of water to lose weight. I find it is the key to success. <br><br>I use to snack all day long and found some information online regarding hydration and weight loss that made me try this secret.<br>I try not to snack at all, I drink water. Super cold, lots of ice, in a nice fun glass (I like the trevis glasses with a lid just in case I spill it) If I do have to snack I have a 30 calorie powerice. <em>30</em> <br><br>The body gets confused when it is dehydrated and acts li... Fri, 22 Jul 2016 17:28:00 EST Low carb whole foods and Intermittent Fasting http://www.sparkpeople.com/secrets.asp?tip=47212_low_carb_whole_foods_and_intermittent_fasting My true weight loss (80 pounds so far) did not occur until I added Intermittent Fasting to my diet. There are many types of IF but the one that works for me is the 5:2 Fast Diet:<br>1. Eat a normal amount of calories 5 days per week.<br>2. Eat 500 calories on the 2 non-consecutive days. <br><br>The 5:2 Fast Diet can be done with all types of foods. We like low carb foods at our house because it allows us to have fats (who doesn't like butter?) and meats as well as veggies. We have nuts, n... Fri, 22 Jul 2016 10:55:00 EST My Top Tips and Tricks http://www.sparkpeople.com/secrets.asp?tip=47201_my_top_tips_and_tricks Here are some quick and dirty tips that have helped me in my journey, followed by other things that I feel have helped me in my journey. <br><br> <em>8</em> Switch Out. When I hit a plateau switch things up. Add more strength training, or use SparkPeople's meal plans. The meal plans are great because they keep food balanced and for the most part clean, and also I get great ideas from them. I would never have thought to put cream cheese, walnuts and raisins on a wrap before for lunch, but now... Thu, 21 Jul 2016 16:01:00 EST 50 non-Food Rewards for Fitness and Weight Loss http://www.sparkpeople.com/secrets.asp?tip=47192_50_nonfood_rewards_for_fitness_and_weight_loss 50 Non-Food Rewards for Fitness and Weight Loss<br>Healthy Ways to Celebrate Success!<br><br> By Megan Patrick, Staff Writer<br> <img src="http://photosaws.sparkpeople.com/guid/a3c5da15-ae10-43a2-8c3d-1c04ede3f804.png"><br>Losing weight and maintaining healthy habits are both challenging, but that doesn't mean they shouldn't also be rewarding. Besides the intrinsic benefits that come from feeling better and reaching new goals, rewarding yourself for your healthy efforts will reinforce your n... Thu, 21 Jul 2016 11:42:00 EST A Bump in the Road http://www.sparkpeople.com/secrets.asp?tip=47156_a_bump_in_the_road Opps...there it is again! Another bump in the road that has derailed me from my weight loss path. But worry not, this is not a failure but a learning process that helps me to figure out how to get where I want to go so long as I am not willing to give up.<br><br>So often when we get off track, we end up just giving up entirely. The trick is to first not feel defeated and completely give up, but to accept that it was a conscious decision to deviate a bit from the path to enjoy life in anoth... Tue, 19 Jul 2016 11:52:00 EST Track Exercise and Housework Activities Every Day to Help Keep Your Exercise Program Challenging http://www.sparkpeople.com/secrets.asp?tip=47152_track_exercise_and_housework_activities_every_day_to_help_keep_your_exercise_program_challenging I find that tracking my exercise program is just as important as tracking my food intake. As with recording my food intake, I have the greatest success when I make it a point to track all of my exercise activities every day. Tracking lets me know what types of activities I am doing and how long I am spending on each one. This helps me know when I need to make changes to exercises, repetitions, weight or tempo. As my fitness levels increase, I try and change up my exercise activities to en... Tue, 19 Jul 2016 09:20:00 EST Wear a too-big tee shirt backwards as you and your weight are shrinking http://www.sparkpeople.com/secrets.asp?tip=47143_wear_a_toobig_tee_shirt_backwards_as_you_and_your_weight_are_shrinking I've lost nearly 25 lbs - hurrah! I am happier and healthier and fitting into lots of things in my closet that used to be too small. <br><br>But some things used to be the right size, and now are too big. The best thing to do, of course, is to donate those and buy new ones in my new size, and I'm doing some of that; but it does get a bit expensive, especially for things like t-shirts that I just wear to do laundry and clean the house in.<br><br>My sister calls the sorts of clothes her "sloppi... Mon, 18 Jul 2016 18:25:00 EST Take it slow http://www.sparkpeople.com/secrets.asp?tip=47139_take_it_slow If you are starting out with over 100 pounds to lose, break it down into more manageable lumps like 5 lbs at a time or 10. Focus on the smaller picture and your overwhelming amount of weight to lose will happen, a little at a time.<br>Focus on the weight you want to be, say if you are 260 lbs, focus on 255 until you are there. Then after that, focus on 250, and so on. And then weigh just once a week. Do not weigh every day. Weight will fluctuate during the day by how much you have eaten or dr... Mon, 18 Jul 2016 15:06:00 EST Keeping busy to avoid mindless snacking http://www.sparkpeople.com/secrets.asp?tip=47137_keeping_busy_to_avoid_mindless_snacking As someone who has a partner but doesn't have kids (except for our fur baby) it can be tempting to do not a whole lot. The boredom that sets in on a rainy night if I am not prepared often results in me turning to the pantry for whatever box of crackers might be available, sometimes I will go as far as opening the jar of peanut butter to go with it. Polishing off a box of triscuits in one go is not unheard of if you're me. It seems that I am really great at eating healthy at the office where I... Mon, 18 Jul 2016 14:38:00 EST Eliminate the bad habbit http://www.sparkpeople.com/secrets.asp?tip=47136_eliminate_the_bad_habbit Drink water for the week. no Soda no Juice.... workout more than usual start doing doubles. and do sit ups at night before going to sleep along with some arm dips and push ups for my arms get to get thinner and toner. Eliminate fried food no going to fast food restaurants to eat. Wear my waist trimmer more often, everyday for at least couple fours in a day to help with my waist and keep it tight and tone with the support of sit ups i will be doing on the side. Do 25 squats before going to sle... Mon, 18 Jul 2016 14:28:00 EST Drink at least a gallon of water a day to lose weight http://www.sparkpeople.com/secrets.asp?tip=47133_drink_at_least_a_gallon_of_water_a_day_to_lose_weight I used to do my 48 oz which is 6, 8oz glasses or 64 for 8, 8oz glasses and think I was swimming in water.<br><br>I was told that you should drink 96 oz baseline water then 8 oz for each 10 lbs you are over weight and 4 oz for each 10 minutes of exercise you do a day. Let's do the math.<br><br>I weigh 213 lbs so I need 96 + 66 for the amount over + 24 oz for each hour of exercise. On a perfect day I do 1 hours. 96 oz is 3 quarts 90 more oz for that so basically I need about 6 quarts of wate... Mon, 18 Jul 2016 11:18:00 EST Track the Foods (and Drinks) you Consume Every Single Day (Even those Small Snacks at the Office!) http://www.sparkpeople.com/secrets.asp?tip=47128_track_the_foods_and_drinks_you_consume_every_single_day_even_those_small_snacks_at_the_office I was most successful in my weight loss efforts when I took the time to track the foods I ate every single day. When I took the time to track the calories in that slice of cake I had at the office or the pizza slice one of my co-workers sent in my direction, it was a real eye-opener how the calories consumed would add up.<br><br>I think the most important lesson I learned from tracking my food consumption, was in learning more about calories in foods I eat on a regular basis. For example, I... Mon, 18 Jul 2016 09:15:00 EST consuming water daily http://www.sparkpeople.com/secrets.asp?tip=47127_consuming_water_daily I was never a person do drink excessive water, however I have seen the difference in the past week. I sleep better and feel better. I am up up eight cups per day and actually feel a want for it now.<br>Saturday I attended a wedding supper and fell off the wagon ,but climbed back on and still dropped a little.I had also exercised all week so without a doubt that helped . so the two combined work well.<br>I find that drinking plenty of water helps brain fog also. I understand that some people d... Mon, 18 Jul 2016 09:08:00 EST How Defining Moderation Can Help You Reach Your Health Goals http://www.sparkpeople.com/secrets.asp?tip=47121_how_defining_moderation_can_help_you_reach_your_health_goals <img src="http://photosaws.sparkpeople.com/guid/f33fc866-bca9-4f1f-b4e1-d07c0fc0e710.jpg"><br><br><br><br>"Moderation is a process.... A rational adult knows better than to believe that every option under the sun needs to be at the table for life to be worth living. We maturely eschew certain things because we accept they aren't good for us.... Learn to accept that some things resist moderation for you. They're a set-up every time.... In the interest of your own health and satisfaction, lear... Sun, 17 Jul 2016 22:23:00 EST Slow and Steady Wins the race http://www.sparkpeople.com/secrets.asp?tip=47117_slow_and_steady_wins_the_race I've been a yo-yo dieter for years and years and years. Yes, that's a long time.<br>Found Sparkpeople.com and it's been the key to my continued success. It's all about balance and moderation.<br>I've discovered that losing all my weight slowly, I have been able to keep it off as I go. Yes, there are still struggles, there always will be because I'm a foodie. <br>I never dreamed I would lose 80+ pounds. It has taken a while but I'm back on track again. I have about 50 left to lose. <br>Support... Sun, 17 Jul 2016 18:30:00 EST Drinking, Eating, and Exercising http://www.sparkpeople.com/secrets.asp?tip=47110_drinking_eating_and_exercising The weight that I have lost so far is from drinking more water and eating a little bit healthier. I use to drink a lot of sodas and juices now that I have moved to Vegas that I prefer to have water over anything else. I at least drink about 1 gallon to 1 1/2 gallons of water a day. It was hard to drink that much water but it started coming natural when you live in the desert. I will still have my juices and sodas every so often but not like I use to. <br><br>My eating habits have also changed... Sun, 17 Jul 2016 09:44:00 EST Eat what you want just smaller portions http://www.sparkpeople.com/secrets.asp?tip=47108_eat_what_you_want_just_smaller_portions I have found that if I can eat what I want but just have smaller portions it works for me. If I feel like I cannot have something that is when I begin to feel like this is a diet and not a life style change. I also have figured out that it does not matter what you do as far as exercise as long as you get up and move whether it is housework, walking during commercials, playing in the pool etc. just find something that you like to do. This all has to be something that you can stick with in t... Sun, 17 Jul 2016 08:14:00 EST Create a calorie deficit of at least 250 a day to lose half a pound a week http://www.sparkpeople.com/secrets.asp?tip=47104_create_a_calorie_deficit_of_at_least_250_a_day_to_lose_half_a_pound_a_week One of my favorite power tools is the nutritional tracker. In the beginning I didn't modify my diet much but just tracked everything. This helped me become aware of my habits: eating more calories than I was burning, not enough protein intake, not enough folate. This awareness is guiding me to make better choices. <br><br>But the biggest help in weight loss is to look at the Calorie Differential report at the end of the day. A daily deficit of 500 calories has generally led me to lose a pound... Sat, 16 Jul 2016 21:53:00 EST Drink 8 Glasses of Water a Day to Feel Full and Eat Less http://www.sparkpeople.com/secrets.asp?tip=47091_drink_8_glasses_of_water_a_day_to_feel_full_and_eat_less To help with my weight loss efforts I have been working to drink more water each day, and also to cut soda from my diet and replace it with water as my drink of choice. <br> <br>Drinking 8 glasses of water each day helps me stay hydrated and avoid overeating. I have read articles about how people confuse thirst (dehydration) for hunger, so they’ll tend to eat rather than drink water, which adds calories to the day’s food intake. I have learned that if I’m craving a mid-afternoon snack, I’ll... Sat, 16 Jul 2016 07:16:00 EST Making Good Habits http://www.sparkpeople.com/secrets.asp?tip=47083_making_good_habits We all know the difference between good habits and bad habits. Why does it seem so easy to develop bad habits, and so hard to develop good habits?? There's an awesome book titled "The Power of Habit" by Charles Duhigg. Mr. Duhigg says, that to change a habit you have to make a new habit.<br><br>You have to CHANGE a habit to make a new habit. Think about that a little bit.<br><br>You need to make small, positive, meaningful changes without affecting the quality of your life as you now know... Fri, 15 Jul 2016 17:03:00 EST Fool myself into a full plate http://www.sparkpeople.com/secrets.asp?tip=47046_fool_myself_into_a_full_plate This is just my opinion and what works for me. Everyone has to do what works for them.<br>I don't follow any particular diet. I've tried them all in the past and they all have their good and bad points but really none of them worked for me as a permanent solution to keeping the weight off!<br>I have to admit that the Weight Watcher's diet gave me the most helpful information when it comes to healthy eating to lose weight.<br>I don't keep track of every calorie I eat. After nearly 50 years of ... Wed, 13 Jul 2016 13:38:00 EST Create all-day fat burning by cycling your food/nutrition/exercise http://www.sparkpeople.com/secrets.asp?tip=47040_create_allday_fat_burning_by_cycling_your_foodnutritionexercise I am using Yuri Elkaim's 'All Day Fat Burning Diet' and it works well for me. My meals & exercise are changed daily to keep my metabolism always doing it's best. I have regular meals one day, low-carb meals the next, a low-cal meal day, then my feast day <em>4</em> , & then a fast day. This creates cycles for my metabolism so it is always burning those calories. The one-day fast (7 pm at night to 7 pm the next night) gives my body a chance to rest, repair & re-group. I was afraid I co... Wed, 13 Jul 2016 11:47:00 EST Slow is really how to run the race http://www.sparkpeople.com/secrets.asp?tip=47020_slow_does_really_run_the_race Before I started my weight loss journey I was all kinds of different shades of frustrated. Everything worked temporarily. I lost 5 to 10 lbs then gain back 20. I honestly hated the whole ordeal. Then I joined SP and I wasn't limited by anything! I could have ice cream and chocolate. It's a process and it's slow but it really isn't that slow. Time is going to pass anyway and this method of weight loss is one that will stick, even if you fall off the bandwagon for a while. I've kept 75% of the... Tue, 12 Jul 2016 15:02:00 EST Hydrate, Hydrate, Hydrate! http://www.sparkpeople.com/secrets.asp?tip=47016_hydrate_hydrate_hydrate Hydration is the key to weight loss, beautiful skin, functioning organs, and general health. <br><br>Many people live in a state of dehydration. It is important to hydrate! Hydration can be in the form of water, flavored water, or tea for examples. <br><br>It is important to remember that some drinks and food can dehydrate us, requiring even more hydration. For example, caffeine dehydrates us creating a need for additional hydration. So, a cup of coffee should not be counted towards your... Tue, 12 Jul 2016 13:19:00 EST 17 Day Diet http://www.sparkpeople.com/secrets.asp?tip=47015_17_day_diet I am just completing Cycle 1 of the 17 Day diet and I am down TEN lbs!<br>Not easy as I am 68 years old with a hypothyroid condition. Never dreamed I could do this, but just kept saying, I can do anything for 17 days.<br>And you can too.<br>My 50th class reunion is this weekend and that was my hope to lose some weight. Did not expect to lose ten lbs. I am going to enjoy myself this weekend without over indulging so I don't gain any pounds back.<br>Then I will go onto Cycle 2. There are 4 ... Tue, 12 Jul 2016 12:16:00 EST BEACHBODY Success - Let me help you, too http://www.sparkpeople.com/secrets.asp?tip=47014_beachbody_success_let_me_help_you_too Many of my clients use Beachbody programs for weight loss - not only through the fitness programs, but also with nutritional guidance and Shakeology. Contact me and I can help you find out which program is best for you. I have a wealth of information for each program offered. Programs include 10-minute trainer, 21 day fix, P90X, Insanity, Hip Hop Abs, Body Beast, Brazilian Butt Lift, etc... I've been working with someone who is in her mid-60s and lost weight and inches with Shakeology and the... Tue, 12 Jul 2016 12:05:00 EST Eat + Sleep + Exercise http://www.sparkpeople.com/secrets.asp?tip=47004_eat_sleep_exercise When I first started on my weight loss journey about 6 years ago, I didn't really know what it would take. No one in my family that was overweight or obese was trying to lose weight. Neither were my overweight friends. The people I worked with were all starving themselves, but that didn't seem to be working for them. I was teaching elementary school and working 12 hour days and most Saturdays. (Yes, I was there when nobody else was. Comes from being ADD and unmedicated.)<br><br>I read a c... Mon, 11 Jul 2016 23:07:00 EST Planning What To Eat http://www.sparkpeople.com/secrets.asp?tip=46994_planning_what_to_eat I've been working with the Beck Diet Solution pink book. I love this book because it has given me at least 20 new skills to change my relationship with food. It works with any food plan because it is based on working with our own thinking first. I can't believe it took me so long to find this approach. <br><br>One of the practices included is planning what you're going to eat. She encourages us to put time in our calendars for planning, shopping, cooking, eating and cleaning up. Every e... Mon, 11 Jul 2016 14:33:00 EST Track the Foods (and Drinks) you Consume Every Single Day (Even those Small Snacks at the Office!) http://www.sparkpeople.com/secrets.asp?tip=46983_track_the_foods_and_drinks_you_consume_every_single_day_even_those_small_snacks_at_the_office I was most successful in my weight loss efforts when I took the time to track the foods I ate every single day. When I took the time to track the calories in that slice of cake I had at the office or the pizza slice one of my co-workers sent in my direction, it was a real eye-opener how the calories consumed would add up.<br><br>I think the most important lesson I learned from tracking my food consumption, was in learning more about calories in foods I eat on a regular basis. For example, I... Mon, 11 Jul 2016 09:26:00 EST Always Hungry? book by Dr. David Ludwig http://www.sparkpeople.com/secrets.asp?tip=46976_always_hungry_book_by_dr_david_ludwig I started the program when the book was published in January 2016. I'm losing an average of 1/2 pound a week, and while that is slow compared to my past weight loss, I'm happy. <br><br>I am now - right now - eating the way I will eat the rest of my life. The weight loss is a side effect. The real benefits are energy, good mood most of the time, sleeping well, less joint achey-ness, and it's true - I'm rarely if ever "starving' marvin'"! <br><br>I feel in control of my eating. One of these day... Sun, 10 Jul 2016 23:20:00 EST "My First 100 Days" http://www.sparkpeople.com/secrets.asp?tip=46966_my_first_100_days I am here to tell you that I was on a team called my first 100 days to a better me and I did really good but I could say to anyone that I never knew that I would make those 100 days but I did great and I staid with my plan and with no cheat days and I did great I was trying to keep myself motivated of what and how to do something but I found out that I can and I did do it any other time I would have quit but I toughed it out for exactly 100 days and I lost my first 50 lbs. in 6 months and I f... Sun, 10 Jul 2016 12:02:00 EST Shhhh only only read this if you WANT to lose weight ! http://www.sparkpeople.com/secrets.asp?tip=46959_shhhh_only_only_read_this_if_you_want_to_lose_weight_ To lose weight one HAS to TRACK EVERY morsel going in !! EVEN when you hit ur goal ! I have seen MANY over the yrs hit goal,, come back yrs later weighing MORE than they originally DID because they STOPPED tracking !!! <br><br>Also HAVE to exercise ! It's a MUST !!<br><br>If you like me,, live in HORRIBLE Chronic pain,,, doing a "little " exercise,, will only give you a "little" if that of relief from it. The more we move,,, the higher the relief !! Most at first say "IT HURTS I CAN'T" bu... Sun, 10 Jul 2016 00:32:00 EST Drink 8 Glasses of Water a Day to Feel Full and Eat Less http://www.sparkpeople.com/secrets.asp?tip=46940_drink_8_glasses_of_water_a_day_to_feel_full_and_eat_less To help with my weight loss efforts I have been working to drink more water each day, and also to cut soda from my diet and replace it with water as my drink of choice. <br> <br>Drinking 8 glasses of water each day helps me stay hydrated and avoid overeating. I have read articles about how people confuse thirst (dehydration) for hunger, so they’ll tend to eat rather than drink water, which adds calories to the day’s food intake. I have learned that if I’m craving a mid-afternoon snack, I’ll... Sat, 9 Jul 2016 10:00:00 EST Learn Your Body http://www.sparkpeople.com/secrets.asp?tip=46938_learn_your_body Every single one of us has a unique body with its own tolerances, allergies, illnesses, and needs. Stop following blanket diets. I recommend doing an elimination diet which will train you on how to eat the way your BODY needs you to. Start treating your body like your best friend. That doesn't mean eat whatever sounds good or tastes good. Don't just eat one thing for 40 days. Don't cut one thing out for 40 days because this random new diet says you should. Cutting something out for that perio... Sat, 9 Jul 2016 09:31:00 EST Consistency is the key to success! http://www.sparkpeople.com/secrets.asp?tip=46931_consistency_is_the_key_to_success I have had a rough 6 years. I had lost over 100 pounds in 2010 through a low carb diet and exercise every day. This site was my go to for advise, motivation, accountability and just plain venting post. <br><br>I blogged every day, kept track of my food, and posted my workouts. I found that the transparency I was able to have here was my biggest motivator. <br><br>To be honest my friends and family were sick of my "Be strong" posts on Facebook. They would roll their eyes when my workout aps w... Fri, 8 Jul 2016 17:21:00 EST According to Live Science, these diet tricks will actually help you keep off the pounds: http://www.sparkpeople.com/secrets.asp?tip=46924_according_to_live_science_these_diet_tricks_will_actually_help_you_keep_off_the_pounds <br>According to Live Science, these diet tricks will actually help you keep off the pounds:<br><br>diet tricksAvoid corn syrup<br><br>Science shows that high-fructose corn syrup (HFCS) is bad news. One study showed that rats who drank HFCS-sweetened beverages gained significantly more weight than rats consuming the same amount of calories in sugar.<br><br>Keep away from junk food -- It's Addictive<br><br>Junk food can affect your brain in ways similar to drug abuse.<br><br>Structure meal tim... Fri, 8 Jul 2016 12:20:00 EST My Secrets to Success http://www.sparkpeople.com/secrets.asp?tip=46908_my_secrets_to_success 1. Eat right. Don't skip meals. Don't eat seconds. Measure and track all your food. Don't eat sweets, deep fried food or drink pop (not even diet). Drink lots of water. Eat lots of fruits and vegetables.<br><br>2. Exercise every day. Do at least 20 minutes, but more when you feel physically ready for it. Listen to music and watch Netflix or something else with captions on so you don't get bored. If you get hot, put a fan on yourself, if you're inside. If you're outside, listen to ... Thu, 7 Jul 2016 20:07:00 EST Eat what you want to eat! http://www.sparkpeople.com/secrets.asp?tip=46907_eat_what_you_want_to_eat I know this sounds counter-productive to losing weight but it has been a life saver for me! I have always failed at diets because I was eating what someone else was telling me to eat. It doesn't help that I am extremely stubborn and when someone tells me what to do, I immediately want to do the opposite. :)<br>Now, instead of trying to stick to someone else's idea of what I need to eat, I eat what sounds good to me. Of course you have to use some common sense with this approach. Luckily, I lo... Thu, 7 Jul 2016 19:44:00 EST Keep Triggers away from the House http://www.sparkpeople.com/secrets.asp?tip=46890_keep_triggers_away_from_the_house Keep trigger foods away from your house. You may be able to not eat it for weeks, but when you finally give in, you will eat quite a bit. It will then throw you off track on your better, healthier eating regime. It will also trigger more cravings for the trigger food(s). Trigger foods are often simple carbs. The more carbs you eat, the more you want, and the bigger appetite you have. <br><br>Don't rationalize and say the "treat" is for your family. If it is unhealthy for you, it is unhe... Thu, 7 Jul 2016 08:16:00 EST My Second Secret: The Invisible Weight http://www.sparkpeople.com/secrets.asp?tip=46887_my_second_secret_the_invisible_weight My second secret of weight loss success is what I refer to as looking at the "invisible weight". As I mentioned in my previous story, I've lost 22 pounds in 4 months since joining SparkPeople and this is great for me.<br>So what is "invisible weight"? The best way I can describe it is that we step on our scale to weigh ourselves and we observe our weight rise or fall (hopefully the latter). Maybe it's a pound; maybe it's just a couple ounces. Regardless, we cannot physically see the weight th... Thu, 7 Jul 2016 07:36:00 EST Figuring The Input Output http://www.sparkpeople.com/secrets.asp?tip=46863_figuring_the_input_output Although the basic concept of weight loss (eat fewer calories than you burn) is remarkably simple, putting it into practice is not. Whether you're learning how to figure out how many calories you are actually eating and burning up; trying to discover why you have such a hard time doing the things you know you should; or simply looking for that motivation you had yesterday but can’t find this morning, your weight-loss journey is going to be an ongoing experiment. It requires constant learnin... Wed, 6 Jul 2016 00:00:00 EST Track Exercise and Housework Activities Every Day to Help Keep Your Exercise Program Challenging http://www.sparkpeople.com/secrets.asp?tip=46851_track_exercise_and_housework_activities_every_day_to_help_keep_your_exercise_program_challenging I find that tracking my exercise program is just as important as tracking my food intake. As with recording my food intake, I have the greatest success when I make it a point to track all of my exercise activities every day. Tracking lets me know what types of activities I am doing and how long I am spending on each one. This helps me know when I need to make changes to exercises, repetitions, weight or tempo. As my fitness levels increase, I try and change up my exercise activities to en... Tue, 5 Jul 2016 09:20:00 EST Weight Loss and Battle Plan http://www.sparkpeople.com/secrets.asp?tip=46838_weight_loss_and_battle_plan Did I learn a lot from a article... I really had not a clue of all the different Disorders there are.. I have read a few Blogs talking about different things but really never read up on them.. I know when I started to loose weight I was Depressed and looking for something beside surgery.. and then I read a few articles and learned a lot about different kids of Problem existed.. I wrote a lot in my Journal and kept reading.. any piece of information that could positively benefit anyone tryin... Mon, 4 Jul 2016 19:00:00 EST A Key to Success: Track Food http://www.sparkpeople.com/secrets.asp?tip=46830_a_key_to_success_track_food Tracking food BEFORE you eat it can save many a day from over-eating. <br><br>It is amazing sometimes, how many calories can be in food. <br><br>Food choices are the key to success for weight loss ... these choices far outweigh any amount of exercise. <br><br>Exercise has many benefits for the body: the heart, muscles, circulation, bone strength -- but seems more of a booster, than a key to weight loss).<br><br>(why must I post a minimum of 1700 characters when I want to post a brief key to s... Mon, 4 Jul 2016 07:51:00 EST Lower your salt; Double your potassium http://www.sparkpeople.com/secrets.asp?tip=46829_lower_your_salt_double_your_potassium I've lost 22 pounds since my wife and I started SparkPeople 4 months ago and for me that's great! When grocery shopping and eating, I never paid any attention really to the nutrition labels and quite honestly I always believed many of the foods we were eating were naturally healthy.<br>As a kid I was always super conscious about the amount of salt (sodium) intake I was having. This was because I had seen first hand the effects of too much salt on my grandparents. I knew too much salt was bad ... Mon, 4 Jul 2016 07:49:00 EST Track the Foods (and Drinks) you Consume Every Single Day (Even those Small Snacks at the Office!) http://www.sparkpeople.com/secrets.asp?tip=46828_track_the_foods_and_drinks_you_consume_every_single_day_even_those_small_snacks_at_the_office I was most successful in my weight loss efforts when I took the time to track the foods I ate every single day. When I took the time to track the calories in that slice of cake I had at the office or the pizza slice one of my co-workers sent in my direction, it was a real eye-opener how the calories consumed would add up.<br> <br>I think the most important lesson I learned from tracking my food consumption, was in learning more about calories in foods I eat on a regular basis. For example, ... Mon, 4 Jul 2016 06:56:00 EST Eliminating diet sodas helped me lose weight http://www.sparkpeople.com/secrets.asp?tip=46821_eliminating_diet_sodas_helped_me_lose_weight Eliminating Diet Coke was a really hard task, because I was totally addicted to drinking 3 or 4 cans of it a day! Then a friend at Weight Watchers suggested that quitting diet sodas ENTIRELY might help me start losing more weight again. I was on a plateau, and desperate to get the scale moving downward again, so I decided to give up my Diet Cokes for good! Even though it was difficult the first week, it was totally worth it, to keep me losing weight! After about 2 weeks, I gradually cut down ... Sun, 3 Jul 2016 19:05:00 EST Benefits of Apple Cider Vinegar Detox.. http://www.sparkpeople.com/secrets.asp?tip=46819_benefits_of_apple_cider_vinegar_detox Apple cider vinegar detox <br><br>From: applecidervinegardetox.com <br><br> <img src="http://photosaws.sparkpeople.com/guid/b23ae270-d25a-43ed-bd5a-e3445c90388e.jpg"><br><br><br>Apple cider vinegar detox is one of the best kept secrets in the fitness world and others who use it to detox on a regular basis. Apple cider vinegar is full of vitamins, minerals and enzymes in it’s raw form. Raw apple Cider Vinegar is what is recommended for all detox and cleansing . Make sure it is unfiltered and u... Sun, 3 Jul 2016 17:23:00 EST Yes You Can http://www.sparkpeople.com/secrets.asp?tip=46815_yes_you_can Well I have been there one of those loose a few gain a few more back.. Looking down and not seeing your feet.. having kids and the middle age spread... and just wanting to take the scale and through it out the door.. I wholeheartedly believe you can lose weight cause if I can anyone can and that you can do it naturally without starving yourself.. without eating food that doesn't resemble food.. without gimmicks and thinking there is a magic shake.. drugs or fad diets... You can do it and cr... Sun, 3 Jul 2016 14:21:00 EST Calories and portion size http://www.sparkpeople.com/secrets.asp?tip=46811_calories_and_portion_size I have begun to read all labels before I eat anything. <br>I weigh and measure out everything per its serving size. I make sure I never go over my daily calorie intake. The result is the pounds fall off! <br>It seems like a pain to weigh and measure everything but I promise you will see results! Calorie intake is important along with what you fuel your body with.<br>I use a kitchen scale and a regular measuring cup to weigh know my serving sizes. Kitchen scales you can find at any store fairl... Sun, 3 Jul 2016 11:04:00 EST Drink 8 Glasses of Water a Day to Feel Full and Eat Less http://www.sparkpeople.com/secrets.asp?tip=46803_drink_8_glasses_of_water_a_day_to_feel_full_and_eat_less To help with my weight loss efforts I have been working to drink more water each day, and also to cut soda from my diet and replace it with water as my drink of choice. <br> <br>Drinking 8 glasses of water each day helps me stay hydrated and avoid overeating. I have read articles about how people confuse thirst (dehydration) for hunger, so they’ll tend to eat rather than drink water, which adds calories to the day’s food intake. I have learned that if I’m craving a mid-afternoon snack, I’ll... Sat, 2 Jul 2016 16:19:00 EST Keep up with your body.. http://www.sparkpeople.com/secrets.asp?tip=46781_keep_up_with_your_body We all know that we loose weight but you have to learn a new way of how not only to make healthy choices but to learn how to cook healthier and make better choices and know you have a plan.. Always get a clearance from your Doctor before you begin any program...Write it down... and learn something new to add to your list..to safely lose weight is to consume 500 calories less per day than you need to maintain your weight. Doing this you can lose 1 pound per week since 1 pound of fat is equal t... Fri, 1 Jul 2016 13:00:00 EST Cravings, What are They http://www.sparkpeople.com/secrets.asp?tip=46711_cravings_what_are_they When I get a craving, I try to drink some water first. Although dehydration will kill us before starvation, in general we are more likely to satisfy a sweet tooth than quench a thirst.<br><br>Our bodies know this, so being the super efficient tool that it is, our temples turn up the volume on those thing that tempt us and turns down the volume on our ability to resist temptations. <br><br>Craving is your body's way of getting you to eat something so it can get the water from the foods you ing... Mon, 27 Jun 2016 00:43:00 EST Track the Foods (and Drinks) you Consume Every Single Day (Even those Small Snacks at the Office!) http://www.sparkpeople.com/secrets.asp?tip=46709_track_the_foods_and_drinks_you_consume_every_single_day_even_those_small_snacks_at_the_office I was most successful in my weight loss efforts when I took the time to track the foods I ate every single day. When I took the time to track the calories in that slice of cake I had at the office or the pizza slice one of my co-workers sent in my direction, it was a real eye-opener how the calories consumed would add up.<br> <br>I think the most important lesson I learned from tracking my food consumption, was in learning more about calories in foods I eat on a regular basis. For example, ... Mon, 27 Jun 2016 00:32:00 EST Drink 8 Glasses of Water a Day to Feel Full and Eat Less http://www.sparkpeople.com/secrets.asp?tip=46687_drink_8_glasses_of_water_a_day_to_feel_full_and_eat_less To help with my weight loss efforts I have been working to drink more water each day, and also to cut soda from my diet and replace it with water as my drink of choice. <br> <br>Drinking 8 glasses of water each day helps me stay hydrated and avoid overeating. I have read articles about how people confuse thirst (dehydration) for hunger, so they’ll tend to eat rather than drink water, which adds calories to the day’s food intake. I have learned that if I’m craving a mid-afternoon snack, I’ll... Sat, 25 Jun 2016 07:00:00 EST Write Down Why you want to lose weight http://www.sparkpeople.com/secrets.asp?tip=46684_write_down_why_you_want_to_lose_weight I lost 32 pounds about 5 years ago and have kept most of it off. After many years of trying to lose weight and after spending a lot of money on special diet programs, I realized that the reason why I wouldn't keep the weight off was a lack of a long term commitment. So I decided to write myself a letter which explained in detail why I wanted to lose weight and be healthy. I made a few copies. I have kept for 5 years taped to the back of one of the kitchen cabinets. Another copy I keep in my w... Fri, 24 Jun 2016 22:03:00 EST Lose the weight, Feel great! http://www.sparkpeople.com/secrets.asp?tip=46681_lose_the_weight_feel_great The secret to my success is simple ... NOT!<br><br>After YEARS of battling Metabolic Syndrome I was Sleeved (VSG) May 2014 and Gastric Bypass (RNY) December 2015. <br><br> <em>193</em> Highest weight - a whopping 456 pounds! <br>That is a LOT on a 5'3" lady!!<br>I avoided full length mirrors.<br>I ate most of my calories from 6pm-midnight.<br>I rarely moved. Couldn't do stairs. Waddled when I walked. <br>I swear, my butt and the comfy chair had a strong magnetic attraction!!!<br><br> <em>7... Fri, 24 Jun 2016 18:15:00 EST Avoid after Dinner Dessert Binging http://www.sparkpeople.com/secrets.asp?tip=46673_avoid_after_dinner_dessert_binging I have the worst cravings after dinner in the evenings. I just want to relax after a long day and cuddle up with a huge bowl of ice cream or find comfort in a few delicious cookies. Needless to say, I have packed on some pounds with this bad habit. Once you have started this process, it's so hard to stop it. Believe me, I know. I'm stuck there now and found a strategy that works for me. I wanted to share it with you because I hope it will work for you too! <br><br>When I try to avoid sweets a... Fri, 24 Jun 2016 09:57:00 EST Track, track, track http://www.sparkpeople.com/secrets.asp?tip=46669_track_track_track Even if you overeat it is important to still track your food. It makes it easier to get back on track and you'll find patterns that you can then fix (for example if you notice you overeat on Saturdays you can reevaluate what your usual activities on Saturday). This has helped me several times especially recently when I've been trying to bounce back from a small gain on vacation that left me feeling unmotivated. I also like to track my weight to see trends which help when I'm not feeling motiv... Fri, 24 Jun 2016 08:17:00 EST Just Do It http://www.sparkpeople.com/secrets.asp?tip=46657_just_do_it I know it sounds trite, but there really is some wisdom in this old Nike slogan. We often think that if we "blow it" during one meal, we are doomed, and this creates a willingness in ourselves to quit. I have found that no matter WHAT I do, shaking it off and telling myself that it is one small mistake keeps me motivated to do better the next time! <br><br>I have been in a lot of pain recently after a knee injury, and it has totally derailed my exercise. No swimming, biking, hiking, or runnin... Thu, 23 Jun 2016 09:09:00 EST Optimize Your Weight Loss Now by Thinking Beyond Your Diet http://www.sparkpeople.com/secrets.asp?tip=46636_optimize_your_weight_loss_now_by_thinking_beyond_your_diet Optimize Your Weight Loss Now by Thinking Beyond Your Diet<br><br><br>Most of us always have ‘weight’ on our minds. Whether it’s because we want to lose it or maintain it, often times it consumes our thoughts. For some of us, the weight loss journey is more significant than others. It can take longer and feel insanely hard to get and keep the weight off for good. You can maybe relate, but one more thing to keep in mind is that weight loss varies greatly from person to person. One plan follow... Wed, 22 Jun 2016 00:53:00 EST Aging, Weight Gain, and Weight Loss http://www.sparkpeople.com/secrets.asp?tip=46632_aging_weight_gain_and_weight_loss Overweight, obesity, and physical inactivity are smoking’s close cousins in preventable causes of mortality, leading to over 300,000 deaths annually. The societal costs of these conditions* may be as high as $400 billion per year. Therefore, it seemed appropriate to address two questions that came to mind 1) Do people over the age of 65 continue to fall prey to overeating, physical inactivity and weight gain?, and 2) Is 65 too late to tackle overweight, obesity, and physical inactivity? <... Tue, 21 Jun 2016 21:37:00 EST Keep on Track and Keep Healthy http://www.sparkpeople.com/secrets.asp?tip=46627_keep_on_track_and_keep_healthy Some people that loose weight and get to the point where they wanted to be... in time that ticks by they sometimes revert back to the old habits and forget how much time it took to get to that AHH Moment and now your back at the start of looking in the mirror and wondering where did I go wrong .. You have to work hard on Maintaining you weight...You have to stop making excuses and work on it..Do you use these excuses like I did.. I want to lose weight but I'm too stressed... or I want to e... Tue, 21 Jun 2016 12:29:00 EST Track Exercise and Housework Activities Every Day to Help Keep Your Exercise Program Challenging http://www.sparkpeople.com/secrets.asp?tip=46621_track_exercise_and_housework_activities_every_day_to_help_keep_your_exercise_program_challenging I find that tracking my exercise program is just as important as tracking my food intake. As with recording my food intake, I have the greatest success when I make it a point to track all of my exercise activities every day. Tracking lets me know what types of activities I am doing and how long I am spending on each one. This helps me know when I need to make changes to exercises, repetitions, weight or tempo. As my fitness levels increase, I try and change up my exercise activities to en... Tue, 21 Jun 2016 05:21:00 EST Share with a friend when you eat out! http://www.sparkpeople.com/secrets.asp?tip=46606_share_with_a_friend_when_you_eat_out Sharing with a friend is such a good thing! You can share your dreams and goals for the future. You can also share daily to keep yourself motivated! I like to start my day sharing a positive thought for the day. I also enjoy hearing my friends motivating thoughts for the day. Sparkpeople positive notes are excellent.vibes have also decided I gain so much by sharing my meals with a friend. I actually share the portion. Often we make big mistakes in portion controlled and by sharing I can autom... Mon, 20 Jun 2016 11:06:00 EST Track the Foods (and Drinks) you Consume Every Single Day (Even those Small Snacks at the Office!) http://www.sparkpeople.com/secrets.asp?tip=46601_track_the_foods_and_drinks_you_consume_every_single_day_even_those_small_snacks_at_the_office I was most successful in my weight loss efforts when I took the time to track the foods I ate every single day. When I took the time to track the calories in that slice of cake I had at the office or the pizza slice one of my co-workers sent in my direction, it was a real eye-opener how the calories consumed would add up.<br> <br>I think the most important lesson I learned from tracking my food consumption, was in learning more about calories in foods I eat on a regular basis. For example, ... Mon, 20 Jun 2016 00:17:00 EST Getting It Right http://www.sparkpeople.com/secrets.asp?tip=46598_getting_it_right Ok, so I'm determined, driven and dedicated with a very strong desire to achieve constant forward progress. I initially thought that it was possible for me to out exercise all of those sugary sweets and snacks but in all actuality it wasn't. It's not humanly possible to continue eating all that sugar and expect weight loss success. I literally had to give it up until I can get it under control , sugar that is and I did just that. I thought that maybe a cheat day would be ideal but come on , l... Sun, 19 Jun 2016 20:08:00 EST What nutrients to track http://www.sparkpeople.com/secrets.asp?tip=46581_what_to_track If you've been to the "My Nutrition" page on SparkPeople's web site, you may have noticed that you can add and remove the nutrients that you want to track.<br><br>Look at all of the choices and make decisions on what to track based on what information you can use that will help you to become healthier.<br><br>The main nutrients that I like to track are:<br><br>Calories (of course)<br>Protein<br>Carbohydrates<br>Tot<BR>al Fat<br>Saturated Fat<br>Fiber<br>Sodium<br>Cholesterol<br><<BR>br>I used... Sat, 18 Jun 2016 12:02:00 EST Drink 8 Glasses of Water a Day to Feel Full and Eat Less http://www.sparkpeople.com/secrets.asp?tip=46576_drink_8_glasses_of_water_a_day_to_feel_full_and_eat_less To help with my weight loss efforts I have been working to drink more water each day, and also to cut soda from my diet and replace it with water as my drink of choice. <br> <br>Drinking 8 glasses of water each day helps me stay hydrated and avoid overeating. I have read articles about how people confuse thirst (dehydration) for hunger, so they’ll tend to eat rather than drink water, which adds calories to the day’s food intake. I have learned that if I’m craving a mid-afternoon snack, I’ll... Sat, 18 Jun 2016 02:19:00 EST Lost but Still Feelin.... http://www.sparkpeople.com/secrets.asp?tip=46559_lost_but_still_feelin It's very frustrating to spend long hours at the gym, eat nutritiously for weeks, and yet "I" fail see weight-loss changes in the mirror or on the scale. Rest assured, I am waiting for that "ah ha" moment so I keep trying to lead a healthier lifestyle and lose weight, my body will begin to take on a new shape. Diet and exercise are still the gold standard for long-term weight loss. I may not physically look as though I am losing weight, but changes are happening that i cannot see. I just hav... Fri, 17 Jun 2016 01:03:00 EST losing weight after surgery http://www.sparkpeople.com/secrets.asp?tip=46550_losing_weight_after_surgery my secret to losing weight is reading about how food is made , I had to have surgery last year and I don't want to have that surgery again so I have starting reading labels exercising and riding my bike to work I have lost 19 lbs since October.I am trying to stay positive and continue to eat healthy and exercise everyday. My husband has started walking 2 miles a night with me which is good for both of us , it keeps me moving and is getting him to be more healthy. I only step on the scale on... Thu, 16 Jun 2016 14:45:00 EST The Night Owl has Retired http://www.sparkpeople.com/secrets.asp?tip=46523_the_night_owl_has_retired You've heard it before, I know I have. But sleep is just that important in the weight loss journey!<br><br>I know for me its hard, I was always a night owl. The best TV is on late at night and I didn't want to feel like I missed anything. But when I got a new job, working 8:30-5 everyday, I got into a routine. I realized my night owl ways were actually detrimental to my health and my happiness. I would go to bed at 2 AM sometimes just to wake up at 6:30. 4 1/2 hours! I was cranky, and irritab... Tue, 14 Jun 2016 14:12:00 EST Secrets to Success http://www.sparkpeople.com/secrets.asp?tip=46516_secrets_to_success Take-Home Tip #1<br><br>They Guzzle Water by the Gallon<br>You’ve likely heard that you should drink eight cups of water daily, which is a whopping half-gallon. If you thought downing that much fluid would send you running to the bathroom far too often, consider this: Extreme Weight Loss contestants drink more than double that amount every day. “You don’t see it on the show, but our contestants drink a lot of water—at least a gallon every day as a baseline,” says Powell. “Then, they drink an ... Tue, 14 Jun 2016 06:58:00 EST Track Exercise and Housework Activities Every Day to Help Keep Your Exercise Program Challenging http://www.sparkpeople.com/secrets.asp?tip=46515_track_exercise_and_housework_activities_every_day_to_help_keep_your_exercise_program_challenging I find that tracking my exercise program is just as important as tracking my food intake. As with recording my food intake, I have the greatest success when I make it a point to track all of my exercise activities every day. Tracking lets me know what types of activities I am doing and how long I am spending on each one. This helps me know when I need to make changes to exercises, repetitions, weight or tempo. As my fitness levels increase, I try and change up my exercise activities to en... Tue, 14 Jun 2016 04:58:00 EST From Yo-Yo To Everest http://www.sparkpeople.com/secrets.asp?tip=46509_from_yoyo_to_everest "My weight yo-yoed up and down all my life until 2004, when I finally committed myself to getting it off," says Mitch Segal, a 65-year-old accountant from the Washington, D.C., suburbs.<br><br>What made him change? "One day I couldn't fasten my size 42 pants. Also, my son was finishing his ROTC program to go into the Marine Corps, where everyone is very fit. And I didn't want him pointing to his father and saying 'He's the fat guy over there.'" Mitch's weight at the time: 242 pounds.<br><... Mon, 13 Jun 2016 22:07:00 EST Track the Foods (and Drinks) you Consume Every Single Day (Even those Small Snacks at the Office!) http://www.sparkpeople.com/secrets.asp?tip=46496_track_the_foods_and_drinks_you_consume_every_single_day_even_those_small_snacks_at_the_office I was most successful in my weight loss efforts when I took the time to track the foods I ate every single day. When I took the time to track the calories in that slice of cake I had at the office or the pizza slice one of my co-workers sent in my direction, it was a real eye-opener how the calories consumed would add up.<br> <br>I think the most important lesson I learned from tracking my food consumption, was in learning more about calories in foods I eat on a regular basis. For example, ... Mon, 13 Jun 2016 06:00:00 EST