Skip the diets, the numbers-crunching, the constant fretting over the scale. Embrace healthy living, not short-term dieting, pills, supplements, and such.
This is why I haven't really gained in the past year, even after falling "off the wagon" and not restricting my calories the way I need to actually lose weight. I wasn't losing, but I didn't gain... I just plain maintained.
It's not a journey of perfection, and it's not even about the scale. It's about how I feel, how I look, and how I live. No more, no less.
My tip is to not deprive yourself of something if you are really craving. If you have to have that cookie, eat it, but just eat one or two and the next day or same day be in control of your others choices.
The best thing to learn is that you can eat whatever you want, but you can't eat as much as want. Find that balance.
Fitness Minutes: (21,528)
1/19/13 1:40 P
One thing I saw here is that losing weight is 80% nutrition and 20% exercise and that you can't exercise away a bad diet. Which is what I was trying to do. So I've cleaned up my eating. Also as everyone said, track everything! Sometimes I've gone over calorie range because of a dash of cinnamon in my coffee. If it's not water or tea, I track it now.
Fitness Minutes: (48,676)
5,092 1/19/13 1:35 P
If you click on the link to my blog in my signature, you'll find lots of tips for both nutrition and exercise for starting your weight loss journey :)
Fitness Minutes: (48,271)
1/19/13 1:27 P
The best tip I have is comb this site and really study the habits of those who have done it. It's also uplifting because if they can do it, you can too! The other tip that has, without a doubt, been HUGE for me: eat at least 6-9 servings of fruits and veggies a day. I eat a bag of prepped veggies every day (about 8.5 servings) and this has made the hugest impact on my success. I will continue this forever as it lets me maintain a lot easier. For me that was the secret! All the best to you!
Fitness Minutes: (5,920)
3,812 1/19/13 1:09 P
If I was going to simplify, I would say this:
1. Move as much as possible; anything is better than nothing. 2. Follow the Paleo way of eating (incorporating the rules outlined for weight loss until you've reached your goal)
A few additional specifics to be added after the above 2 become habit; one at a time, no specific order:
* 30 minutes walking or any continuous movement/day (increase as desired). * 10 min weight training daily (lifting furniture, boxes, water jugs, pushups, etc all count) * Wild caught fatty fish and/or fishoil supplement at least 3x/week * 8 glasses decaf fluids per day. * Inclusion of a well rounded multivitamin, vitamin C daily.
I will add more as I think of them.
Edited by: MICHELLEXXXX at: 1/19/2013 (15:36)
Fitness Minutes: (120)
1/19/13 12:44 P
My biggest piece of advice is to make changes that you can maintain for a long period of time. So many people "go on a diet" and cut out lots of foods and do crazy exercise routines and lose weight, and once they lose the weight, they slowly get back into their old habits and gain all the weight back. So even if the changes you make mean you lose weight at a slow rate, it's better overall since you'll be forming new habits that are easy to maintain long term.
Fitness Minutes: (105,099)
12,040 1/19/13 12:18 P
I suggest the 10-Minutes Daily Exercise Challenge (or something very near that, it might not be exact). Go to the area of SparkPeople that has challenges and sign up. It's a GREAT base. For days that I don't want to exercise, I tell myself that if I still feel that way after 10 minutes, I can stop. How simple is that for starting small and building consistency?
Also, use the heck out of the available information from tracking your food. Make sure you track EVERYTHING, every little bite for at least a week. Then go back and look at it. Check your percentages of calories that go to fat, protein and carbs. Look hard to see where you could improve things, where you're been going wrong, etc. You can also track all of your nutrients. There's SO MUCH there available for free at your fingertips.
Hope this helps. Good luck to you on your journey. If you learn that it's not about dieting, but about changing your lifestyle, it will serve you well!!!
Fitness Minutes: (6,050)
1/19/13 11:40 A
I joined Sparkpeople 6 months ago, but 3 days ago I decided to really change the way I eat and exercise. I want to start small so that I will keep it up. I have lost weight so many times just to gain it all back and then some. I am tracking my calories and exercise, but I wanted to know if anyone has any helpful tips out there for me.