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LOLA_LALA Posts: 659
2/2/14 6:06 P

I think it's because it's an evolving process. It's not static.

_BABE_ Posts: 2,360
2/2/14 3:10 P


We are constantly learning about ourselves and what works for us and that is a never ending process!

2/2/14 2:02 A

Congrats on having the grits to get back on board! I did the same last month. Allow yourself some little treats, and you will get stronger as time goes by!

DMS1946 Posts: 720
2/1/14 9:09 P

I am just getting back on the wagon after a couple of days of overeating. I was feeling disappointed in myself and wondering if I can ever change. However reading everyones' comments picked me up and reminded me that making changes is a process and that it is not about falling off the wagon but getting back on that counts. I wish I could give you all a big hug!

USED2BFRENCH SparkPoints: (3,630)
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2/1/14 7:09 P

Amen! Wise, wise, wise! I thank you for sharing.

KRISTINA-S SparkPoints: (14,250)
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2/1/14 3:33 P

It is such a process because it is a challenge to change every bad habit you have, deal with every piece of emotional baggage, and do everything you should to get healthy. It is not just how many calories you eat and how much you exercise. It is changing the way you think about things. It is learning that if you have 4 cookies you are still going to be hungry, but if you eat a healthy salad, or a bowl full of steamed veggies you will be full and have eaten less calories. It is coming to the realization which foods you need to give up because they will not help you to reach your goals, and finding new foods to fall in love with. It is finding that exercise is much more fun and energizing than a nap, a movie, or surfing the web.

Every year I learn new things which change the way I eat, the way I exercise, and the way I live. I expect it will be this way for the rest of my life.

2/1/14 1:00 P

I love your question and came back, because I was thinking about how this is evolving and one of the simplifying things lifestyle changes I made the past few weeks is that I have converted a lot of my "just standing there time" into "just do it" time.

For instance, when I am using the microwave at the office, I work out. A lot of my veggies take 4 to 6 minutes to cook and I convert that to calisthenics or walking or jogging in place or leg exercises of some sort.

When there is a long wait at the doctor's office, I go out in the hallway after putting my name in and get 4 or 5 minutes of exercise in.

At the Supermarket, when the lines are long, I add a lap around the store with my cart, if I have time.

I am trying to develop that as a mental process.

SENIORSWIMMER SparkPoints: (20,177)
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Posts: 333
2/1/14 12:36 P

It seems like I'm always working on a behavior. Right now it's not over cooking - as in cooking too much food. I was raised on a farm in a big family. I grew up cooking for hay hands. I love to cook. It's a constant battle for me to reign in the amount I need to buy. I did well in January. The Super Bowl is a challenge. We are having special treats for the evening, but it's just the two of us. I got groceries this morning. I don't think I overbought, and I think I'm well planned. We'll see. Always seems to be a food adventure of some kind going on.

Edited by: SENIORSWIMMER at: 2/1/2014 (12:37)
BANKER-CHUCK Posts: 6,730
2/1/14 12:23 P

You are not much different that a large majority of people. I find everything in life is a "process" and needs planning. Some processes are more complicated than others and requires better planning.

2/1/14 12:13 P

I loved your post as I am new to this. I joined SP Jan 19th 2014 and by tracking my food and doing 20 minutes of Jillian's 30 day shred 6 days a week I have lost 4 lbs already and that is huge for me because I am a big woman. I have also got so much energy to do what I have to do in a day. I threw out all junk food except what my daughter has in her little cupboard but I don't even have the urge to go into that cupboard. I used to eat junk like it was going out of style but no more. My meals contain fruits and veggies for me it is all I crave anymore. The first week was tough but I got through the withdrawal of not eating junk. I work out in the morning as soon as I get up and that gets my day going full of energy after workout. I know this is a journey not a destination. Some days are worse than others but I always make the choice to eat healthy or eat junk (I choose HEALTHY). I have not eaten past dinner since the 19th of Jan. 2014. I used to all the time. I haven't always been like this and I want to get back in shape for myself not anyone else I guess that is why this time is different because before I was doing it for everyone else. I love the motivation I get on SP. So when you think you can't just tell yourself you CAN.

MARTHA324 Posts: 6,077
2/1/14 7:30 A

For me I just started to select healthier foods and to track my food AND to stay at my cslorie goal. I did no formal exercise although started to walk more. After about 6 months I bought a pedometer and quickly worked up to 10,000 steps/day. After a few more months I decided to do Meatless Monday. As I read more about nutrition I began to focus more on real foods and more plants. My lunches changed from a sandwich on whole wheat bread with reduced fat chips to either a sandwich and a salad or a big salad. My salads have a wide range of veggies and beans and I use olive oil and vinegar instead of reduced fat salad dressing.

In Feb of last year I had a heart attack even though I'd lost 50 pounds and was moving every day. Since then I eat even more vegetarian meals each week and LOTS of plants, beans, and fish. Much less red meat. In March I started cardiac rehab and continue to go to the gym three times/week for cardio + weights. Still get in my 10,000 steps at least 6 out of 7 days. Recently went back to yoga.

My changed eating habits are pretty well ingrained. I never saw this as a diet but a lifestyle change. I truly eat what I want and what I want is usually healthy. If not, I'll have some. No guilt. And I love to move and make sure I move every day.

1/31/14 11:02 P

I have learned that moving more, eating healthier is the answer. I focus there more than calories. I identified my stumbling blocks.

Mine have been emotion, hunger and not having time to cook and not having time to exercise (or being too lazy).

I focus on how to not stumble over those.

Hunger was the worst and I read somewhere to overfeed on things like fruit and veggies when I am hungry and hunger used to be one of the things that always got me and if I don't turn to healthy stuff, it will be bingeing on sweets or carbs, in general. Eating high carbs makes me hungry, but I am a vegetarian and tend to slip by turning to high portions of pasta and potatoes and that makes me hungry and want junk food. Apples and spinach don't make me crave cookies. Simplifying with Birds Eye and Green Giant meals when I am in a rush helped.

Not having time to exercise was the other. Reading that people who don't exercise regularly gain weight each year is a motivation to keep with it.

I learned that even one minute of exercise a day will make a half a pound difference in a year and that 10 minutes a day has the same fitness benefits of 20 minutes and 30 minutes a day or walking 12 miles a day is the amount that makes you start to lose weight, according to the research, but 40 minutes a day increases the results by quite a bit. Knowing things like that encourages me when I want to skip entirely. When I am tired, I aim for 1 minute and generally make 20. When I aim for 20, I find I add on some weights at the end of the cardio and make it 40.

Edited by: FRESHBEGINNINGS at: 1/31/2014 (23:04)
TUNYBUN SparkPoints: (1,806)
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1/31/14 11:23 A

because it takes time to change our habits.

DAWNOFMELANIE SparkPoints: (14,967)
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Posts: 41
1/30/14 8:37 P

One of the motivational pics from somewhere here on the Spark is "Success is not Final. Failure is not fatal."

Like many others have said, this is it, for the long haul. Eat better, move more.

If you fall? You only fail if you don't stand up and keep going, Here, in this place, this beautiful Spark community, there are hundreds and thousands of people that will cheer for you to stand up and keep going, if you let them.

YOU are worth all of this. You are a mother, and *YOU ARE THE MOST IMPORTANT PERSON IN THE WORLD TO SOMEONE.* That someone is probably The Someone that makes your every day worth living, just like my son is My Someone.

You can do this. You CAN.


1/30/14 3:03 P

Hi LuluBelle,
THanks for your tips that work for you. I also plot of my days food ahead of time, pre-portion everything, and have recently fell in LOVE with my slow cooker - LOL I did not know that we could look at our calories on a weekly basis though and I am going to go and check that out.
All the best,


BANDOMOM1 SparkPoints: (3,254)
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1/29/14 11:44 A

You sound like me. I finally made my changes a few years ago, and boy I am so glad I did. I am a healthy eater, and I exercise . One very important thing, is really learn what "Healthy" is. Panera for instance sells a low fat bean soup, Yes good choice of protein ,iron, but enough sodium to give you a heart attack! You really have to learn what is in your food. And stay away from fast food. If you can't pronounce the list of ingredients in your food, then simple, don't put it in your body. I once read: Americans take Better care of their Cars than their Bodies: And I refuse to do that, I will give Both the Royal treatment!:]

ITSASUNNYDAY SparkPoints: (14,584)
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Posts: 239
1/29/14 12:39 A

It's taken me a long time to get to the point where I see it as a process and not just a means to an end. The process is because it slowly becomes a lifestyle change. Any change, and especially a change that is so drastic, is difficult and it takes time and faithfulness.

MISSJANE55 SparkPoints: (42,272)
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1/27/14 8:03 P

because if dieting worked, no one would have to keep going on another one.

GOALIEGRANDMA3 SparkPoints: (120,919)
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1/27/14 6:04 P

It is a lifestyle, not a diet. One tries to make the right choices on an ongoing basis. That is why it is a process, and eating right is just one part of it..exercise, and other good health habits are also part of the process.

PLIDC1 Posts: 412
1/27/14 5:32 P

Coach Dean says it best! He is so encouraging and writes just like he has been where I am now. The title of this article is "3 Simple Ways to Build Consistency Because Consistency is the Key to Success!"
Much success to you!

LJBRANDOK Posts: 183
1/26/14 8:35 A

I know that I'm probably obsessive, but since I've been maintaining (and scared to death to regain) I've kept a monthly calendar with my morning weight, calorie differential, and exercise total recorded (mostly) daily. It's really easy to see trends and to see that daily or even weekly fluctuations are normal, and it's the monthly trend that's the true indicator of progress.

1/25/14 2:14 P

Although losing my excess weight is a long, more than 6 mos. process, I agree that the major looming issue is KEEPING IT OFF! I just hope that this time is IT, and I can maintain good eating habits and a healthy weight. My knee health is depending on it--I hope!

DEIDREALLEN SparkPoints: (1,620)
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1/24/14 2:35 P

I have seen a lot of good advice and suggestions on this topic. Practicing new steps in the process are long-term. I have been in the mindset of short-term which is why I have not kept it off. Considering all my health issues though it's going to have to be a long-term change. I have always thought it was about the weight coming off, but the process steps are more of a reality to help keeping the weight off. Thanks for all the great suggestions, support, and encouragement!

Edited by: DEIDREALLEN at: 1/24/2014 (14:39)
NICKYCRANE SparkPoints: (87,045)
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1/24/14 2:14 P

I found it helped to be unambitious! Nothing motivates me like success. Because my timeline was unambitious, I reached my goal weight months ahead of plan! Then I lost another 2 kilos and decided that was the weight I wanted to be. I put 3 kilos, maybe more, on during a month's calorific holiday with hospitable friends in Germany. But I consciously chose what I wanted to eat. OK, I thought I could shed 2 or 3 kilos in 2 months and that didn't happen. A month later I am approaching the 2 kilos. I had the problem that I was getting hungry. Letting myself feel hungry is an invitation to go on a binge, so I chose to quench my hunger even if it meant going, normally slightly, above my calorie guidelines. Now for some strange reason I no longer feel hungry and am exercising more and tend to eat within or even slightly below my cal guidelines.
Another thing that helps is making New Month Resolutions! I think my January one was to step up my cardio and do at least 30 mins 5 times a wekk and burn at least 150 cals. I repeated the January Jumpstart challenge, which got me on the road to reaching my goal weight last year. This year the increased cardio has already become a habit. I had an aim to declutter 15 mins 5 times a week, and was not doing it. I reduced it to 5 mins 3 days ago. First day I then went on for 15 mins. Yesterday I did 15 mins moving comfortable chairs to the area by the stove and was so pleased with the result that I spent another 15 mins rearranging my balcony and sweeping months of accumulated dust and dog hairs up so I can exercise there. I was thinking I hadn't done anything today. In fact I think I have done 5 mins, but may do some more. I'm also preparing for a February resolution to do 8000 steps a day, by getting into practice now. I was doing lots of cardio but was often very low on steps.
I shed 18 kilo a few years back, and put half of it back on. I started sparking seriously on New Year's Eve a year ago and shed 7 kilo by May, and put half of it back on by November. I was still lighter than I had ever been for long! I'm waiting for a visit from my sister who should be bringing me a portable scale I got delivered to her address. This should help me keep tabs on what my weight is doing when I'm away from home. If I'm going to eat more, I shall need to move more to keep some sort of balance. And when I go on holiday I do enjoy the local food!
DEIDRE, if I could do it, you can! Be gentle with yourself, set unambitious goals so you can be encouraged by meeting them ahead of time!

ASCHU2 Posts: 78
1/24/14 1:51 P

I agree with many of the comments here. It is a process because it just can't be a "quick fix" to change lifelong habits. For me, one more step in the process was acknowledging the fact that my parents will never be able to have a relationship with me in a healthy way, and no amount of cheese, beer, and bread will replace that hole in my heart. I had to finally patch that hole myself (with the help of my family and friends.) It still hurts, but I can feel the emotion without wanting to numb it with food. I finally had to jump in with both feet and hope that my friends loved ME, and not just sharing food with me. You sound like you have deep motivation to be around longer for your daughter, and that's enough to keep the process going! I'm proud of you for reaching out.

KAPELAKIN Posts: 1,984
1/23/14 9:45 P

It's a process of changing/building small habits throughout the day. If you can focus one week on drinking water or unsweetened tea instead of soda, you've made progress that week. Then when it feels normal not to drink the soda, you can focus on replacing french fries with a salad, or focus on going for a walk when you might normally watch a TV show. If you try to change everything all at once, it can be overwhelming, and one slip-up can lead to feelings of failure. however, most of us can make a decision to choose a different beverage or make focus on a couple other small habit changes at a time, until all of a sudden you realize that you've made a complete turnaround in your lifestyle.

It is also a process because it takes time to learn what works best for you as an individual. That will depend on your living situation, goals, budget, genetics, current health status and personal tastes. The diet that works best for person A might not work at all for person B, so it is a process of experimenting to see what works best for you. It took me a solid two years to settle on an eating and exercise style that works well for me, and even after a year with it, I continue to tweak and change things as I go, and suspect that I will keep doing this for a long time to come.


SIMONEKP Posts: 2,764
1/23/14 9:39 A

Part of the process is accepting that losing weight and hitting your goal weight isn't where success lies, it's just a part of it. Maintaining the weight loss is the other half of the success coin and keeping the habit you built during the weight loss phase is the key to maintaining the success you achieved.

FITTEREVERYDAY SparkPoints: (29,113)
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1/23/14 9:28 A

Small, gradual changes are key. I don't usually count calories but what I have gone from eating out twice a week (which is an improvement for lots of folks in itself) to eating out twice a month..if that. I've also made a point to add fruits and veggies to a lot of things (I tend to eat one, the other, or both at every meal), in doing so I went from 1 - 2 a day to 5 - 7 a day. I also worked up my exercise in 10 - 15 minute increments. A day that I am not consciously active for 45 minutes is an odd day (I'm fairly active in day to day life but have added strength and cardio).

BAPSANN Posts: 1,448
1/23/14 8:59 A

Both tend to be challenges, we have grown to love food and have it in excess so we eat more than we need to for the most part. Because we have done this all our lives it is a process to change to healthy eating habits and eating smaller portions. We tend to eat throughout the day because we sit more and eat fast foods when we get hungry rather than making the meal at home. All the habits we developed must now change gradually so that we can stick to them.

Exercising is a process because we again have to learn the we were made to move. We were not made to sit still for more than the 6-8 sleeping hours. When we change our mindset, we will need to create the mindset to move...develop the habit.

AMY_1217 SparkPoints: (76,607)
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1/22/14 10:45 P

You're on the right track! The biggest obstacle is getting your brain around the fact that this is not a diet. Once you get used to the idea of a lifestyle change, rather than a diet, it'll become easier and easier to stay with it.
When I first joined Spark, it took probably 6 months to get the people around me in my life to stop saying "she's on a diet" or "we can't eat there, Amy is still on her diet." Once they realized this was permanent, it was much easier for ME to get in the right mindset in regards to my healthy new lifestyle.
Having said that, I've slacked off...A LOT...but I'm back on track, with quite a big setback, but that's ok too. I'm still nowhere near the 312 lbs I was and I'm moving in the right direction again.
Just remember that it didn't take a couple months to gain all the extra weight and get out of shape, so you can't expect to lose it that fast either. As long as you make more good choices than poor choices, you're still succeeding!
Keep up the great work!!!!

BLUENOSE63 SparkPoints: (108,021)
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Posts: 2,954
1/22/14 8:16 P

I find when I write everything I eat down, it keeps me on track. Have done this?

MAMA_CD Posts: 1,507
1/22/14 5:55 P

Never give up on yourself, if you slip get right back on track immediately. Don't put off till tomorrow what you can do today, and if you do slip don't beat yourself up. emoticon

TACDGB Posts: 6,136
1/22/14 5:26 P

I learned for me it was a life style change.......a complete make over of my eating habits and why I used food to comfort myself. I got the trigger foods like M&M's out of the house. I found an exercise I like and put it in my life on purpose so I do them every day 6 days a week. You are the only one that can change this. You have to dig deep inside your self to want this real bad. use all that sparks has to offer as they are a wealth of information. stay connected to sparks every day. the longer u do this the easier it gets.........then it becomes a healthy habit u won't want to quit. go get this............. emoticon

ETHELMERZ Posts: 20,711
1/22/14 4:18 P

If you can get a referral to meet with a dietitian face to face often for awhile, it might help you more, and she can set up an eating plan made up of foods that you actually like, so you will stick with it for a long time. That helps a lot, but nothing is a guarantee, knowing all the facts will help you decide to be healthy and not just skinny or whatever the latest magazines are saying. And it does take a long time, could be most of your whole life, in fact. At some point, something will "click" for you, and it won't be such a struggle.

JERALDTX SparkPoints: (28,432)
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1/22/14 2:21 P

Is this a process? Yes, Life is a process.

This isn't a diet. This isn't a workout program. This is my LIFE. And I want my life to be better so I have to get better at those other things.

Just remember, you are only human. People make mistakes. They do things they shouldn't even when they know better. Eating a double cheeseburger doesn't make you a "failure" it just makes you one of us. So you got tired and skipped the last five minutes of Boot Camp on Saturday. Welcome to the Human Race.

My favorite mantra in those situations is, "I am not perfect, I will never be perfect, but I will correct my mistakes and strive to not repeat them. And by doing so I will become BETTER."

Eating the double cheeseburger didn't blow my whole day. I modified what I ate for dinner and just barely managed to squeak by... I did go over a few days later because I forgot to log something at dinner and had too much for my late night snack. I still logged it and went on with life.

And when I left Boot Camp early I went back to the gym the next day and did some extra running before my next work out.

"Falling off the wagon" is just like falling off a horse, you just have to get back up there.

Edited by: JERALDTX at: 1/22/2014 (14:22)
DEIDREALLEN SparkPoints: (1,620)
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1/22/14 12:12 P

I was a heart attack risk, with pre-diabetes, and fatty liver with all the excess weight on me. I wasn't very patient with myself before and I was a yo-yo dieter. The weight always came back. I am willing now to be patient and persistent in the process because I will feel so much better, but I am wandering if I can make it last and get this weight off before something worse happens.

Edited by: DEIDREALLEN at: 1/22/2014 (13:25)
ETCH12 SparkPoints: (18,797)
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1/22/14 11:45 A

For me, it's accountability. I dug deep into why. Why was I filling my plate? Why was I never satisfied? The owner of my gym recommended that I keep track of my calorie intake. I didn't have a clue. He gave me the Sparkpeople information. I made some serious discoveries about me while working out. Cause and effect. I did not want to go there. I have fibromyalgia, it was way,way easier to stay home, warm and safe. I now eat more often. I get to choose delicious simple foods. I no longer get that, quick fix fast food, food. I can't belive, that I'm really enjoying, my me time. It's all fun for me. Every day, I get to start over. If I go over my recommended calories, I just get right back on track. Food does not rule me. I am the boss. Please, if I come off as being too weird, I won't say that I will apologize, I feel too good for that. Spark on! emoticon

LOLA_LALA Posts: 659
1/22/14 11:32 A

Because they're evolutionary processes, custom-made.

OWLVR54 Posts: 4,152
1/22/14 11:31 A

Eating right and losing weight is most definately a process. I know that when I don't stick to my healthy eating habits (which do become habit) and exercise, I just remain the same or gain a pound or two. We need to continue each and every day to watch what we eat and the exercise, etc.
I have been on a yo yo of losing weight and gaining weight that I want to keep the correct process in my life. I am not a young woman anymore but I have plenty of years ahead of me that I want to be healthy.

Thank you,


LULUBELLE65 SparkPoints: (37,106)
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1/22/14 3:29 A

For me it's about setting myself up to be successful. That means having healthy food in the house and making sure that there are things to eat that are fast and easy when I get home from work. As someone else mentioned earlier, if you have something good and healthy waiting in the crockpot, you are less likely to stop and pick up something unhealthy. Likewise, if you have wholegrain cereal, fruit, etc easily available, it's easier to just eat that than stop for a donut on the way to work. If you pre-portion things, you are less likely to overeat them. When I buy something like crackers, all of them get put into little snack bags right away, so that I can just grab one and not risk taking "just" one or two more.

I have to track everything, and I try to track it before I eat it, so that there are no surprises. It's 8:30 am here, and I have already tracked breakfast and lunch and a snack, know that I have about 700 calories left for dinner.

The other thing I do is try to look at the whole week rather than one day. Yesterday I had about 100 calories more than my range, which could, if I took that on its own, make me feel guilty and like I should just give up--however, if I look at the day before, I see that I was actually 300 calories under the top of my range, so I'm still under my total calories for the week. Thinking like this allows me to plan for special occasions, or have a slip-up and not worry too much about it. You can go to the nutrition settings on your tracker and look at your intake on a weekly or monthly basis. I fond this to be a much more helpful tool than the daily calorie counts. As long as you are at or below the top of your range for the week, you are fine, even if you had a total blow-out day.

The other thing that has helped me is to make some Spark friends and post on some group boards. I like cheering on others' successes, and having other people out there cheering me on.

MBRANDO SparkPoints: (79,034)
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Posts: 918
1/21/14 4:13 P

Deidre, I completely understand the feeling of giving up after eating too much. I would feel like I have failed and on would go the vicious cycle of depression and how it seemed impossible that I could lose the weight.

Here was my ah ha thought, the one that I state to myself after I over eat or go off track and begin to feel defeat: one pound is 3500 calories right? So if it takes a deficit of 3500 to lose a pound then logic states you gain a pound by taking in an excess of 3500 calories. I have done that, I have added it up on my tracker and there have been times I have eaten a 5000 calorie meal. But my ah ha thought is this - ok, I just gained a pound today by overeating, but that is all I did. I haven't failed at losing weight, I will not be fat forever and it is not impossible for me to lose weight. I over ate today, big freaking deal. Was it worth it? (I have found it never is, I love food but I love fitting into smaller clothes more) will I do it again? Yeah, at some point in time I will but probably not for a while. And that stops the cycle for me. I get back on the horse.

Overeating occasionally does not make you a failure. Someone becomes a failure when they give up but successful people fail all the time. Abe Lincoln lost like 9 elections before becoming president. Donald trump has filed for bankruptcy before. You are going to have days when you "fail" but that's all they are, a failed day.

Anyway, that is what helps me, the knowledge that in reality when I binge I may gain a pound or two that day and it will take me a week or two to get it off...but I CAN get it off.

SCHEALTHNUTT SparkPoints: (49,055)
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1/21/14 3:03 P

It is a process because we ascertain that we need to lose weight,then we formulate a plan. The plan includes all of the steps that we need to take to achieve weight loss. Then we move forward wit the plan and implement all of the steps needed. This is the longest step. Then we evaluate what we have done and REJOICE (or tweak the plan) AMEN!!!!! ONGOING!!!!

1/21/14 2:49 P

KJFITNESSDUDE -- Great point. I need that tattooed on the back of my hand. It's always a choice.

DIEDRE, I'm very glad you have a nutritionist. Keep checking in to Spark, I think the support and accountability helps train our minds to build new habits.

JAMIRBLAZE Posts: 1,822
1/21/14 2:31 P

For me, it's been all about finding a way of eating that I like and can stick to for the rest of my life. Do I have days where I eat differently? Sure, but the key is to go back to healthy eating the next day and not let an off day make me feel guilty or throw me off my game. I "temptation proof" my eating as much as possible - precook meals for the week on the weekend, plan snacks if I'll be away from home for any length of time, don't keep temptation foods in the house, etc.

Planning is key. Gather a number of recipes that you and your daughter like and want to eat. Each week (I like to do two at a time), plan out breakfasts, lunches, dinners and snacks. Then shop for those things. (I do the dry goods for both weeks and fresh for week one, picking up fresh for week 2 the following week.) Precook as much as possible. I make a baked oatmeal dish that lasts most of a week, I cut up fresh fruit as I can, I will cut but not wash or cook cauliflower, broccoli, etc. I also will cook a dish to last me through the week. Since you have a small family, you may be able to stretch 2-3 meals out of the dish. A crockpot is a great tool that can help (especially freezer meals). I rarely deviate from my planned meals because it is easier and more appealing to me to go home and eat something that is already cooked and that I like than to get fast food or go out.

Schedule exercise. Moving more makes me want to make good food choices.

1/21/14 2:27 P

Know this; (an off shoot of an old Stephen Covey concept) between the visual sighting of food and when we put it in our mouths there exists a space where we alone can decide whether or not to eat it.

You, like thousands of others, can lose weight.


DEIDREALLEN SparkPoints: (1,620)
Fitness Minutes: (0)
Posts: 71
1/21/14 2:14 P

Sheryl, Thank you for the information. These are the steps I have been going through. It's been gradual with setbacks. I am hoping I can continue doing it and get healthier. Thanks!!!

DEIDREALLEN SparkPoints: (1,620)
Fitness Minutes: (0)
Posts: 71
1/21/14 2:12 P

Carrie, I give up many times when I have eaten too much or when I got comfortable after losing weight, but I still I am trying to practice these new habits I have been learning. I have a nutritionist from my heart doctor who's been guiding me through it.

1/21/14 1:51 P

DIEDRE, don't give up. You can do this. I know, because I peaked at 285 pounds and was prediabetic and had terrible eating habits and got virtually no exercise, and I have gradually learned new habits.

Have you ever heard that saying 80% of success is just showing up? It kind of applies to weight loss. Consistency of effort is the most important thing. Keep checking in to Spark, track your calories every day, exercise a little (or a lot if you can) and try to eat healthy. You will acquire a taste for healthy food. Speaking as the ultimate couch potato, if I can do it, anyone can.

SHERYLDS Posts: 17,483
1/21/14 12:20 P

if it's a process then maybe acknowledging what we were doing wrong and deciding to correct it, was the first step. Learning a healthier way of eating is another step. Understanding and practicing portion control. Determining the difference between hunger and cravings is another step. Coming to terms with emotional eating yet another step. Making better choices habits. Making exercise a habit. Learning to deal with plateaus and maintenance are more steps in the process. And putting it all together and dealing with different phases of life and life events that throw curves at the game plan. Finding what works for you and being able to tweak things when it stops working.'s a never ending process that keeps evolving

DEIDREALLEN SparkPoints: (1,620)
Fitness Minutes: (0)
Posts: 71
1/21/14 11:34 A

I have years of yo-yo dieting on junk food and trying to eat healthy at the same time. I have high cholestorl, prediabetes, fatty liver, and benign kidney cysts. I have been through almost two years of learning about healthy eating and that it's a process. I am so used to my way of thinking it has been hard to change but I am slowly making changes. My levels are getting better but still need more work. I weight almost 270 or so and I was down to 210 (gained 10 back). I am trying to go through the motions slowly because I don't want to regain and get unhealthy again. I have a young daughter I am a single parent too so I need to make the changes stick. Any Suggestions??? Thanks!!!

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