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JEWELZEE-'s Photo JEWELZEE- Posts: 5,050
5/17/18 6:32 A

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I focus on how I feel. For sure I always feel better when I eat clean and control my alcohol consumption.

Julie or Jewelzee or Jules
Early years—Minnesota born & bred
Late teens—Arcadia area near Scottsdale, AZ
Love, marriage, career and kids—livin' large in Lebanon, IN
Dreaming of my retirement—heading to the Ahwatukee Foothills of Phoenix!

Restaurant Industry Team Leader

Check this out! Very cool reading about the SparkPeople logo!

 Pounds lost: 26.2 
NIRERIN Posts: 14,448
5/16/18 10:03 P

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So it sounds like you are too restrictive when you are losing, you aren't paying enough attention when you're trying to maintain and you aren't bothering to identify and learn from your mistakes.

Others have already touched on this, but you haven't found a sustainable way to eat because you are changing everything at once. A single habit can take six weeks to change. When you change everything at once, it's like suddenly swapping around all the furniture in your living room for what is in your bedroom, deciding to do jazz hands at 13 minutes past the hour, only taking left hand turns on the way to work, giving a rhyming response to anyone who ends a sentence with an -om sound, and stepping on every other crack you pass. Sure you can keep it up for a bit, but doing a lot of random stuff that you weren't doing before is just doing a lot of random stuff that you weren't doing before. If you used to eat cereal, swapping to eggs for breakfast sounds easy. Until you realize you have to have multiple egg recipes that you are good at cooking, those recipes have to be able to be made in the time that you allot yourself for breakfast, you have to have the cooking vessels and utensils needed for those recipes, you have to have eggs in your fridge, you have to make sure you have enough eggs to use but not so many that they are spoiling, you have to make sure the eggs aren't spoiled, you have to have the other ingredients you need for the recipe (and if they are perishable you have to do the same thing for them that you do for the eggs) and so forth. And that's swapping out one "easy"meal. How you eat off the wagon is the best result for your resources, which is why you default to it. You have to build up a new option that is a better use of your resources, and that takes some doing.

If you keep slipping then you aren't using the slips as a learning tool. You don't want to beat yourself up over things, but the excuse/issue that caused you to slip is literally what you should be putting on a list of things you need to find workable solutions around. It's not an "I failed, I give up" kind of thing as you'll never make any progress. It's worth noting that when you got busy you did not have an extra forty minutes to making a healthier meal. Which means you find options that work for you. It could be finding recipes that cook in twenty minutes. It could be finding crockpot meals that require little to no active work on your part. It could be devoting an afternoon a weekend to batch cooking. It could be finding frozen meals that are better options (not as good as cooking for yourself, but better than the drive thru). It could be spending an afternoon looking at the nutrition information for the fast food joints you frequent and finding an option that is better than your current choice. It could be finding a prepared option at the grocery store (premade salads, prepared fresh vegetables and fruits, hard boiled eggs, rotisserie chickens, sushi, soup, the salad or olive bar, deli sandwiches. Publix will steam anything in the fish section for you for a small cost and I think most grocery stores who do any catering or platters in house would do this for you as well. They also have some cooking cheats like partially prepared kits that you just finish cooking at home (so the stew has cubed beef and vegetables and you just add everything in the pan in the order called for and do the final cooking. The roulades are rolled up, and you just pop them in the oven and they cook.). You find frozen produce, or dried fruit or fruit cups and you keep those options on hand. Whatever the issue that you are having you identify it and then you find solutions that work for you. You might not hit on the right solution for you the first time, the second time or even the tenth time. But learning how not to do something is quite important in terms of learning how to do something. No one gets it right the first time and thereafter every time. Concert violinists make some awful screeching noises now and again. People who are great at growing orchids have killed hundreds, if not thousands, of orchids to get there. Look at how many elite runners did not even finish the Boston Marathon this year.

You don't hit a speed bump and then get out of your car and walk ever after. You identify what caused the problem and you find a way to be better prepared for that situation when it arises again. If you don't take the time to figure out the problem that you are having, then it will be entirely dumb luck if you happen upon a solution that happens to work for you. So don't hide behind the generic slipping. Poke around so that you can identify what isn't working so that you can brainstorm solutions to the problem that you are having. And, yes, you might have several different things that you have to work through.

-google first. ask questions later.

LOTUS737's Photo LOTUS737 Posts: 5,346
5/15/18 10:35 A

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truthfully, small changes and focusing only on nutrition to get going. i have had some injuries in the past and tend to jump in and want to do ALL OF THINGS AT ONCE and i end up moving too fast and hurting myself.

this time around i'm more focused on getting my nutrition under control and slowly making changes to my diet. i'm also losing at a slower pace, which i think is for the best in the long run as I rarely have super hungry days and instead just feel healthier and satisfied throughout the day.

i do want to incorporate more physical activity (i strength train twice a week and sometimes go for walks or do yoga), but focusing on nutrition more this time around is really making a huge difference for me.

Healthy choices and actions have positive impacts, even if the scale doesn't move!

Next goal: -38-40 by 10/18

 Pounds lost: 13.8 
5/15/18 7:21 A

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Seeing the results

Total SparkPoints: 343,270
SparkPoints Level 24
URBANREDNEK Posts: 4,424
5/14/18 7:32 P

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My best advice in making long-lasting lifestyle changes:


- If you are one who feels most comfortable with structure and rules and set boundaries, then choose a plan that gives you that. If you are one who will undoubtedly do the opposite of what anyone tells you just "because", then don't bother trying to stick to a plan with rules since it won't last.

- Track where you currently are, as accurately as you can, and without trying to be "healthy" --- and keep notes on how hungry you were before you ate, what your mood was, what you felt like midway and at the end of a meal, how soon you were hungry again, what foods seem to make you feel full for hours, and what foods left you with the munchies even though you knew you were full.
After a couple of weeks, review the data and see what patterns you might find. For instance - do you find yourself naturally eating just a couple of times per day, or are you more of a grazer? Do you find yourself hungry on a schedule, or do you pay attention to your hunger? Do you eat until you are satisfied, or do you just clean your plate regardless of your state of satiation? Do you prefer sweet or savoury for breakfast - for lunch - for dinner - for snacks? Are you happiest when you have a general plan in place for the week and can shop and prep in batches - and so can just "eat to plan" without thinking --- or are you happiest when you shop to habit / sales and eat to mood?

SECOND: Make small changes, focusing on what you can ADD, and suiting your own personality and schedule and preferences

- If you review your base data, you'll be able to see what nutrients you are missing, and areas where you are going overboard, and areas where you could make swaps that you would enjoy just as much. So - look at adding more vegetables and fruits (and finding new and different preparations that you really enjoy). Look at places where you could add in healthier fats, such as having mixed nuts instead of chips, or adding in almond butter to yogurt for flavour, or making a nut and veggie based sauce for over chicken (say - almond butter blended with carrots for sweetness and mixed with sauteed onions and mushrooms). Look at where you could have popcorn (with some real butter and salt) instead of chips, or have some rye crackers with an onion dill yogurt dip.

THIRD: Honestly asses whether changes / additions are something that make you happy and that you enjoy (because changes that you enjoy are the ones that are EASY to keep).

- It doesn't matter how "healthy" something might be, if you don't enjoy it then you have no incentive to continue with it. The great thing about an overall healthier lifestyle is that it can and should change frequently - so try different foods, different plans, different approaches and assess whether you LIKE them or not, or if they seem like too much work, or just plain don't leave you feeling good. If you LIKE it, keep it --- if not, then carry on to the next experiment!

- Always keep in mind that you can take bits and pieces of different approaches - it doesn't have to be an "all or nothing" sort of thing. There are tons of great low-carb recipes (I love fat bombs as snacks, for instance) and vegan recipes and gluten-free options that are delicious and wonderful and definitely have a place even in a moderate or high carb / wheat friendly / omnivorous diet!

FOURTH: Decide what is "healthy enough" for YOU

- If you enjoy delving in to research and studying the latest and greatest reports, and are one who truly believes in continuous improvement and always being "better than the day before" -- great! KNOW that about yourself, and set yourself up so that you have access to the knowledge to keep tweaking your plan to keep striving for HEALTHIEST.

- If you have other priorities in life, however, and want your diet and activities to be enjoyable and basically "healthy enough", then choose your plan accordingly (and tell the "diet police" to go stuff themselves when it doesn't suit them).

FINALLY, and to me most importantly: FOCUS ON THE CHOICES, and let the results follow

- In other words, forget about the scale and skip the idea that there is any validity to having scale weight "goals" - especially ones that have a time schedule. You do not have direct control over what the scale is going to read (and especially over the timing) so focus on what you DO have control over: your choices and actions in foods and activities.

If you take your time, focus on choosing healthy foods and activities that you really enjoy, and gradually learn how to suit your own personality and schedule with a healthier plan --- you will no doubt find that there is an initial natural drop in calories (since most healthier foods are more satiating, and so you don't eat as much).

If you do a bit of checking, you can work out what the calorie range should be for you to maintain a healthy weight with your basic level of activity - and can set that as the calorie range to slowly work your way down to. That way, you are gradually learning how to "maintain healthfully" --- without wasting time and effort and angst in learning how to "diet" first.

That's the overall approach that let me correct diagnosed vitamin / mineral deficiencies, increase lean muscle mass, increase functional fitness so that I can do more even with pain, enjoy my food more, improve all medical "health" markers --- oh, and incidentally loss just over 100 lbs and easily maintain that for more than 4 years so far. I use the Nutrition Tracker now as a planner (since I find life easier when I have a general plan for the week, and can shop and prep accordingly), but maintained for months at a time without tracking or planning. I eat what I love, do what I love, and it has become my "new normal" - so I guess that means that it has "stuck" for me ;)

Sir Terry Pratchett:

"Science is not about building a body of known 'facts'. It is a method for asking awkward questions and subjecting them to a reality-check, thus avoiding the human tendency to believe whatever makes us feel good."

Starting weight: 258 lbs
Maintenance Range: 147-155 lbs

241 Maintenance Weeks
RUNANDRUN SparkPoints: (52,848)
Fitness Minutes: (27,091)
Posts: 3,336
5/14/18 1:58 P

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I belong to a gym that assigned me a trainer. I have to check in weekly to keep me on track. I also get extra help when needed with motivation, form, nutrition etc. It’s not cheap, but I’ve made myself a priority.

Edited by: RUNANDRUN at: 5/14/2018 (13:59)
SOUL_GEM's Photo SOUL_GEM SparkPoints: (6,699)
Fitness Minutes: (8,702)
Posts: 83
5/14/18 1:08 P

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So I'm back on SparkPeople for what seems like the millionth time. My issue is that I do well for a little while, then I start slipping back into my old habits/lifestyle and then I'm back where I started. It's an endless cycle that I need to break in order to become the person I want to be.

So my question to all of you is, what did you do in order to keep motivated and see your healthy lifestyle changes through? I could really use some advice to remember when I want to give up. Thanks!

Don't be pushed by your led by your dreams!

 current weight: 209.0 
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