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STORMIN5's Photo STORMIN5 SparkPoints: (26,064)
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3/30/19 6:51 A

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Cindy,

Welcome to Sparkpeople. It’s great that you’re part of community with extensive nutrition, exercise and motivation articles and videos.

Take it a day at a time. Maybe choose 2 things that you want to accomplish this week. Following are just 2 examples: exercise 10 minutes a day for 5 days....more depending on what you’re already doing; eat 2 fruits/ 2 veggies a day.

Create your own personal goal for the week. Then plan in advance how you’ll achieve it for the week.

Baby steps. Also, maybe use body measurements as another way to monitor your positive actions.

For me, a book called State of Slim has given me the ability to drop weight in first 2 weeks at a good pace. That motivates me to continue.

You’ve got this!

Marisa
Tennessee
Wife, Mom, Grandma, and Runner
Navy Ninjas

Motivating Book....Admiral William H. McRaven’s - Make Your Bed
“You can't do it alone. Never, ever quit."


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LIFEARTIST2's Photo LIFEARTIST2 SparkPoints: (22,562)
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3/29/19 11:29 P

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Eating 3 meals a day has been very enlightening for me. I used to think I needed to eat every few hours and with the food plan I am currently using, that is no longer the case!!! Awareness is key to keeping on track

Each moment can be a new beginning!


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ARCHIMEDESII's Photo ARCHIMEDESII SparkPoints: (219,708)
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3/29/19 9:27 A



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There are lots of healthy foods you could eat that would help keep you full for longer.

You mentioned that you get a carb/protein/veg with dinner. How about increasing the serving of veggies ? Why eat one serving of broccoli when you could have broccoli and peas or a small leafy green side salad with dinner.

If you like the way you're eating, then opt for a fruit snack instead of the salty snack in the evening. Go the market and see what fruits are on sale. Have some slices of apple with a small dab of peanut butter. I like topping my apple slices with cinnamon.

Some members like having those individual string cheeses for a snack. There are plenty of healthy snack options to choose.

Losing weight isn't always about eating less. it's about learning to eat right.

CINDYCRDZ Posts: 37
3/28/19 9:52 P

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I guess I need to eat more during the day so I'm not so hungry when I leave work. I was able to put off dinner today until late.



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SLIMMERKIWI's Photo SLIMMERKIWI SparkPoints: (307,356)
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3/28/19 9:27 P



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@CINDYCRDZ Are you able to push your dinner back a little and eat it later, OR do what I do - allow for a healthy night-time snack, which I have just before going to bed. I usually have about 200-300 calories left for that 'snack'. I say 'snack' but it is more like a mini meal LOL!

Kris

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I am not a Dr - please check with your qualified Health Professional for a diagnosis and treatment plan


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CINDYCRDZ Posts: 37
3/28/19 3:44 P

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I eat a regular dinner (a carb/protien/vegetable) although I try to limit portion sizes. I do eat dinner as soon as I get home from work (between 5:30 and 6:00) which is why I feel hungry because bedtime is usually between 10 and 11 pm. That's a long stretch.



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SLIPPING's Photo SLIPPING Posts: 614
3/27/19 2:33 P

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Pre-plan a late-night snack! Put it on your tracker first thing in the day.

Crunchy-Salty could be salted celery, salted pumpkin seeds, Smart 35 cal. popcorn -- If you have room in your calories, a piece of high-fiber toast like Dave's Organic with a little peanut butter is great too.

You can build your plan to suit yourself. I personally am not hungry after dinner, but if you are and you know it .... just plan for it.



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ARCHIMEDESII's Photo ARCHIMEDESII SparkPoints: (219,708)
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3/27/19 1:32 P



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Hi, Cindy !

What are you eating for dinner ? Perhaps the reason you may crave salty post dinner snacks is because you're not eating enough wholesome filling foods. If you're eating a light dinner in order to be good, it could be you're not eating enough.

What do you eat for dinner ? When do you eat ? when do you go to sleep ? If you eat around 6pm, but don't go to bed until 10-11pm, that would also explain the late night munchies.


CINDYCRDZ Posts: 37
3/27/19 1:21 P

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Thanks for the support. Yesterday was okay and today hasn't been bad despite the fact that I ran out of the house without food for work. Here's a question though: how do you deal with after dinner snacking? I'm not a sweets craver, but I love my crunchy salty snacks. I eat dinner as soon as I get home from work so there is a lot of time (and hunger) between dinner and bed. I did well avoiding the snacks and fell asleep early but once I woke up at 11:30 I was hungry again and ate too many crackers.



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SLIMMERKIWI's Photo SLIMMERKIWI SparkPoints: (307,356)
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3/27/19 5:33 A



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When my Registered Dietitian told me how much weight she wanted me to loose, I gulped and thought "no way José"

I thought I would never get that low, but decided I would just aim to loose weight rather than a specific amount. I still had the weight she wanted me to be at the bottom of my signature.

The weight started to come off slowly. All I needed to do was make a couple very minor tweaks and reduce my calories, but as I was already eating on average 1650-1850 calories a day (and gaining) I didn't have to drop a heap of calories to 1400 (no range.)

It took me 16 months to drop the first 22kg (50lb) and I happily sat there for a year, enjoying my new clothes, before deciding to continue. I have since reached my (Dietitian's) goal AND HAVE EVEN SURPASSED IT!!!!

You can do this. Just take it a day at a time and tell yourself that you can do it!!!

Weigh all of your food for increased accuracy, and enter everything into your Nutrition Tracker. That will give you the power to tweak as and when necessary, AND it can also help you emotionally to stay on track!!!

Just take baby steps, changing one or two things to start with and allow your mind/body to get used to those changes before adding something else to the mix. It might be increasing water and decreasing juice, or it might be eating an extra piece of fruit/vege and decreasing cake or ice-cream. It might also be walking instead of taking a bus or the car, or parking your car further from where you would normally park it and walking the rest of the way.

Just remember to drop the calories slowly, too, otherwise you could end up suffering from light-headedness, nausea, poor sleep (if you can get to sleep in the first place) and severe hunger pain (as opposed to hunger *pangs*)

A lot of my exercise is from putting my groceries and laundry away one at a time. I can actually get a reasonable walk (for me) doing it that way, too. I have skeletal and fatigue issues which is why I don't do as much as is normally recommended.

You CAN do this. Just have faith in yourself.

Unlike BETHS60 - I don't think it is a wise idea for MOST people to weigh daily. Too many get too frustrated when they don't see movement, or movement the wrong way. It doesn't mean that you are doing anything wrong. There are loads of factors for it, including but not limited to:
The amount of sodium in your diet the last couple days
Whether you have been to the loo (what is still inside you can weigh quite a bit)
The time of day you weighed compared to your previous weight
The actual weight of food from previous meals still in your digestive system
If you are developing muscle, that weighs so you could weigh more but be smaller


Take care,
Kris



Co-Moderator Dealing with Depression
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=953


Team Leader Essential Tremors :-) (Benign and Familial) www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=30225


Co-Leader Crohn's Can't Stop Me
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=17464


I am not a Dr - please check with your qualified Health Professional for a diagnosis and treatment plan


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BETHS60's Photo BETHS60 Posts: 631
3/26/19 8:29 P

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Ugh. How frustrating.

I weigh myself daily, to try to prevent unhappy surprises.

You have to start where you, though, so good for you for starting again.



"There's treasure everywhere." Hobbes, in Calvin and Hobbes
SPARK_MERLE's Photo SPARK_MERLE Posts: 8,989
3/26/19 10:48 A

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Hello!

You have received some great tips already! I will second the motion to start small, don't think you have to be perfect on this journey (none of us are). Rather than making drastic changes, start with a small, easy change or two. You can build on that with another healthy change when you have the first good habit established.

Stop back and let us know if we can help or just to let us know how you are doing.

You've got this!

Spark_Merle

~ Merle

"I am only one, but I am one. I cannot do everything, but I can do something. And I will not let what I cannot do interfere with what I can do."
Edward Everett Hale


ARCHIMEDESII's Photo ARCHIMEDESII SparkPoints: (219,708)
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3/26/19 9:40 A



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Cindy,

Welcome back !

I give all members one piece of advice and it's this,"don't look at good health or weight loss with an all or nothing mentality". if the only healthy thing you did for yourself today was drink 8 glasses of water, that's still a step in the right direction.

Remember, you're trying to change habits learned over a life time. That's not going to happen overnight, a week, a month or even a year.

Change takes time. that's why you start with some simple changes first. Set some simple goals. Example, if you're not eating 6-9 servings of fresh fruit and veggies, set a goal to eat 2-3 servings each day for one week. if you're not drinking 8 glasses of water, set a goal to drink 2-4 glasses each day for one week. if you're not exercising, don't start with an hour a day, set a goal to take a 30 minute walk each day for one week. Once you've completed these goals, you set new ones.

Can you do that ?

Can you eat 2-3 servings of fresh fruit and veggies for one week ?
Can you take a 30 minute walk each day for one week ?
Can you drink 2-4 glasses of water ?

If so, you've restarted your journey for a healthier lifestyle !


SLIPPING's Photo SLIPPING Posts: 614
3/26/19 8:42 A

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The important thing is that you are back. Your weight goal tracker there at the bottom .... maybe make a 3 month goal weight on there, because at the rate of a pound or two a week, the marker might seem to be barely inching along when in fact, you are doing well.

And, take your measurements now that you're beginning again, because sometimes when you are discouraged about a lack of weight loss, you can see you've lost inches.

Try some strength training, because those muscles will burn calories for you while you are resting.

You can do this.



Edited by: SLIPPING at: 3/26/2019 (08:43)

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CINDYCRDZ Posts: 37
3/26/19 7:37 A

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I took a leap and weighed myself for the first time in months....and I weigh more than I've ever weighed in my life. I'm a mess and having a hard time started this consistently.



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