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THETROUT's Photo THETROUT Posts: 1,895
8/1/19 10:03 A

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I LOVE reading everyone's responses to this chapter. I'm hoping that August is a great month for me. Very useful to read this thread.

Janet in Georgia

Just using SP suggested calorie/protein/carb range

Perfection is not the Goal; Slow and Steady wins the race


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MAWMAW101's Photo MAWMAW101 Posts: 12,608
7/31/19 7:46 A

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FWTS - Chapter 23 - Ways to Boost Your Weight Loss

I weigh each morning so I’ve learned to use the Scale as a way of seeing fluctuations.

Water is still my preferred drink although I do drink too much coffee I suppose.

The part that exercise plays in my life has never been consistent which is why I continue to join challenges that put a focus on activity.

Phyllis ~~
Indiana - Eastern Time

20/20 Vision- What we focus on expands. “Never give up on the dream!”


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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 19,242
7/31/19 2:34 A

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Again, so good to re-read this thread, and this chapter in the book (which I have a yellow sticky star on - a favourite!)

To make progress:

(1) strive for accuracy - yes, when I start getting sloppy about writing down what I've eaten - it leads to trouble. It's a slippery slope. I don't track precisely, but I do record what I've eaten. Sometimes I choose not to record - yup............... who am I trying to fool?!

(2) drink lots of water - something I have to continually remind myself about

(3) be consistent - yup, I'm pretty good at sticking to my three meals a day and not being 'sporadic'

(4) skip the slow-downs - Linda tells us that things like alcohol can cause a slow-down in weight loss - liquid calories (and toxins basically that the body has to deal with)

(5) move a lot, but not too much - I did heavier exercise than usual last night, doing a 10k trail run race. So I pushed myself. Guess what? When I got home I wanted to eat - I had toast and tea. (I had eaten before the race)

(6) extra caution - if you are severely restricting calories, don't go mad on exercise!

(7) no marathon training if you are on a calorie restricting diet

Interestingly, although I don't use the Spark nutrition tracker very often, I do know that if I post my exercise, it will increase the calorie allowance. Maybe I need to pay some attention to that because I AM training for a half-marathon!

Gill

Time Zone GMT (London) - yes, I'm hours ahead of most of you! Cornwall, UK

"...regardless of the short-term outcome, the very fact of your continuing to struggle is proof of your victory as a human being." Daisaku Ikeda

www.sparkpeople.com/system/howitwork
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FUNLOVEN's Photo FUNLOVEN Posts: 2,654
10/24/18 9:54 P

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Day #23 Ways To Boost Your Weight Loss

1. Strive For Accuracy - I have to be very careful about the ingredients I put in my smoothies and the amounts of those ingredients also because otherwise that healthy drink can reach a calorie range in the 400s. Therefore I don't use avocado, banana, and yogurt all in the same mix. Linda tells us we don't have to be perfect, but we do have to stay within our range. Thank You SP for that range!

2. Drink Lots Of Water - I am very conscious about my water intake. I strive for 8 glasses a day and some days it can be an effort. For some reason I don't always have the same degree of thirst. I do appreciate the knowledge, however, that it helps flush the toxic wastes from my body!

3. Be Consistent - I still have a tendency to skip lunch especially on days when I am busy. I have never found the high cal - low cal days, fasting days, or "free" days work well for me. I do much better when I keep everything in perspective, moderation, and balance.

4. Skip The Slow-Downs - this one really spoke to me. Alcohol in any amount, even one glass of wine or a beer, alters the way your body manages weight loss. Geez, way to ruin a girl's fun! I always thought it was the same as swapping food calories. Also, along with lowering your inhibitions, I have noticed that when I drink I get the munchies. Apparently this is somehow tied to the sugar content of alcohol.

5. Move A Lot, But Not Too Much - Doing a moderate amount every day is critical. Again, moderation is key I think. I have noticed that whenever I do more exercise several days in a row I have a tendency to feel more hungry. Linda tells us this is because we may not be taking in the number of calories our body thinks it needs to manage that exercise level. And she warns that we will be tempted to grab easy snacks that can skyrocket our calorie totals. What a light bulb moment. This is exactly what happens to me!

I don't do commercial meal replacement programs and I will never be able to be in a marathon, since I can no longer run, so these last two situations that Linda addresses do not apply to my life, but interesting info to consider for those who do these things.

Sue

Michigan - EST

LIVE-BREATHE-ENJOY LIFE!
"Live life to its fullest and make the most of every day."


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GLORIAZ's Photo GLORIAZ Posts: 1,326
10/23/18 5:37 P

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Not sure why the water makes a difference, anyone know?

Gill I will try that.......limiting carbs to one meal......Thanks!

One day at a time!


Gloria.
EST Pennsylvania
2017 Spring 5% Challenge Tiger Monarchs
Biggest Loser Summer Challenge Golden Phoenix
Biggest Loser Fall Challenge Golden Phoenix 2017


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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 19,242
10/23/18 1:32 P

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The thing that boosts my weight loss most of all is cutting back on bread-type carbs. If I can keep carbs like that (bread, potato, pasta, etc) to one meal a day, I'm able to maintain. If I let it get into two of my three meals, the scale goes up.

Gill

Time Zone GMT (London) - yes, I'm hours ahead of most of you! Cornwall, UK

"...regardless of the short-term outcome, the very fact of your continuing to struggle is proof of your victory as a human being." Daisaku Ikeda

www.sparkpeople.com/system/howitwork
s.asp




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MASTERPIECE8's Photo MASTERPIECE8 Posts: 9,887
10/23/18 10:13 A

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Oh I totally agree on the planning. I have to plan ahead and prepare. I make sure I always have plenty of fruit - I love it and so does my GD. Need plenty of veggies for munchies too. Yum! Plan my lunches for days that I work.

Water is definitely important too. I can eat right on plan but if I didn't get enough water in the scale will show a gain or remain the same. Wonder what that's about!



Babs
SW Illinois - CST


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GLORIAZ's Photo GLORIAZ Posts: 1,326
10/23/18 9:27 A

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Ways to boost your weight loss
Plan, plan , plan. If I don’t plan my food for the day, I will graze and look for food, which can be my husband’s treats.
Drink more water......so important.
Move and move more.......I step when I brush my teeth (when I think about it)
Never eat out of the bag.......measure everything!
Eat slowly

I will try to do the above everyday! I will succeed! Have a great Tuesday!
emoticon
emoticon

One day at a time!


Gloria.
EST Pennsylvania
2017 Spring 5% Challenge Tiger Monarchs
Biggest Loser Summer Challenge Golden Phoenix
Biggest Loser Fall Challenge Golden Phoenix 2017


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CD13384562 Posts: 7,356
10/23/18 6:22 A

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Currently reading Mini Habits for Weight Loss and learning to adopt them in to my lifestyle.

AURA18's Photo AURA18 Posts: 11,090
10/22/18 7:43 A

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Say ~ emoticon "If it's to be, it's up to me." emoticon
Accepting my new way of eating. Friends and family are being supportive and not offering food during visits. Inspiring songs - youtube u.nu/y1-p

Maribeth MN CT Black Panthers draxe.com/ dance u.nu/ixjy planks u.nu/9w-u hands u.nu/httpsunu7lag
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AMYBELLES's Photo AMYBELLES Posts: 13,667
11/1/17 5:41 P

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I agree that if you don’t measure what you’re eating once in a while, you can be really off with how many calories you are consuming. I’ve learned that with nuts, and now count them out, so I am not overeating them. Besides that though, I usually eyeball the food I eat, after experience with how much is a half cup/cup, etc.

I have never been a person to be that precise with tracking calories. I agree that it’s good to have flexibility with your total calories anyway.
I know the importance of getting enough water in and being consistent is the hardest thing of all for me. I don’t have to worry about exercising too hard and I never did meal replacements, unless you count an occasional protein shake for breakfast. I am not into any kind of extreme diet or fitness plan - to me, it’s all about balance and moderation!

**~Amy~**
Playful Polar Bears
January A&I BSG Challenge Team

~The Villages, Florida
EST



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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 19,242
11/1/17 1:43 A

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I would say these tips even apply to maintaining weight-loss. Yesterday I ate a little extra food, and forgot to drink my water! The scale is up this morning.

Gill

Time Zone GMT (London) - yes, I'm hours ahead of most of you! Cornwall, UK

"...regardless of the short-term outcome, the very fact of your continuing to struggle is proof of your victory as a human being." Daisaku Ikeda

www.sparkpeople.com/system/howitwork
s.asp




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AURA18's Photo AURA18 Posts: 11,090
10/31/17 3:21 P

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23 - Ways to Boost WL***Drink more emoticon Stay on new plan started Oct. 2017. Eliminate foods that cause digestive problems & weight gain. Focus on foods I can eat... continue to improve diet & exercise routines.
gundrymd.com/food-pyramid/ gundrymd.com/plant-paradox-shopping-
li
st/


Edited by: AURA18 at: 10/22/2018 (18:04)
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GOCALGAL's Photo GOCALGAL Posts: 5,176
10/31/17 12:59 P

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Great summaries ladies, Babs and everyone! Love, love this book and especially this chapter.
These techniques along with positive thinking have made a world of difference in my weight loss/ maintenance. So glad to be revisiting all the great info here as part of my action plan to prevent holiday weight gain. emoticon emoticon

Maria ~ So. Cal. ~ Pacific Time Zone
Smile, hug, encourage others

"It's not the mountain we conquer,
But ourselves." unknown

Winning is Not Quitting

MASTERPIECE8's Photo MASTERPIECE8 Posts: 9,887
10/31/17 10:18 A

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Remain focused and committed
Think positive thoughts
Journal - very important for me
Drink at least 8 glasses of water
Move - small amounts several times during the day
Plan ahead

Babs
SW Illinois - CST


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CATLOVER110's Photo CATLOVER110 Posts: 27,837
10/31/17 9:38 A

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Ways to boost your weight loss:
-Strive for accuracy
-Drink lots of water
-Be consistent
-Skip the slow-downs
-Move a little, but not too much

The one I need to work on the most is being consistent.


Hope--AL--Central time

A&I February BSG Challenge - Healthy Hearts

"No matter how slow you go, you are still lapping everybody on the couch."

"Success is the sum of small efforts repeated day in and day out." - R. Collier

"Just do it" - Nike


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MAWMAW101's Photo MAWMAW101 Posts: 12,608
10/31/17 8:10 A

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FWTS - Chapter 23 - Ways to Boost Your Weight Loss

I weigh each morning so I’ve learned to use the Scale as a way of seeing fluctuations.
I am still medication free although recently received an implanted recorder to monitor a heart glitch.
Sometimes I need to change my plan as I lose weight and require less food for good health.
Water is my preferred drink but during the summer I enjoyed flavored water too.
I've never used meal replacement programs for any length of time.

The part that exercise plays in my life has never been consistent which is why I continue to join challenges that put a focus on activity.

Phyllis ~~
Indiana - Eastern Time

20/20 Vision- What we focus on expands. “Never give up on the dream!”


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TOPS2KOPSVILLE's Photo TOPS2KOPSVILLE Posts: 23,911
2/26/17 7:29 A

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Lesson 23: Ways to Boost Your Weight Loss
Plateaus can certainly be frustrating, especially when you're working so hard at staying on your weight-loss plan. But if you aren't careful, experiencing a plateau can derail you entirely and cause you to give up on your efforts.
If you think your weight loss has slowed down a lot, go back to monitoring your food intake. Use a tracking program or the TOPS APP, Cards Journal book real life, or if counting calories write every bite and recheck everything. That way you can see if the actual exchanges , the nutrition listed for your food items are matching what you think you've eaten.
Staying accurate is not the same as becoming obsessed about your diet. It's normal to have fluctuations in your daily calorie or nutrient totals. So don't assume you have to be perfect with staying on your plan. Instead, set up a budget range for your total calories or points.
For example, rather than aim for exactly 1400 calories a day, set a goal of staying between 1300 and 1500 calories. Having flexibility in your total calories or fat grams will make it easier to match your budget.
Drink Lots of Water
In spite of what you hear from many diet programs, drinking lots of water does not cause you to lose weight. Instead, it helps your body be more efficient at getting rid of the byproducts of fat metabolism. Staying hydrated also prevents fluid retention that can temporarily affect your scale changes.
Sometimes adding more water to your day is all it takes to make the scale budge. Set a goal of drinking six to eight glasses of water every day. If that seems difficult, commit to drinking at least four glasses a day. You can always add a few drops of lemon juice or a non-caloric flavoring packet to help make it easier to increase your water intake.
Be Consistent
Once you choose a calorie or points range that fits for you, strive to stay within those boundaries every day. The more consistent you are, the faster your weight will come off. Also, be sure you are eating at fairly regular times, not skipping meals, or being sporadic with your intake.
Move a Lot, but Not Too Much
Generally, exercise will boost your metabolism and help speed up your weight loss. But doing the right amount is critical. I can't give you an exact formula, but I encourage you to listen to your body and strive for a moderate level of exercise each day.
Attempting to use hard exercise to force your body to lose faster will usually backfire. If you aren't taking in the number of calories your body thinks it needs to manage your exercise level, it will simply slow down and conserve resources, resulting in slower weight loss. Or you'll find yourself feeling hungry and then you'll be tempted to grab easy snacks that can skyrocket your calorie totals.
With any weight-loss plan, keep your workouts at a gentle level, especially during the beginning of your program. And if the scale numbers aren't moving in the right direction, drop down to an easier workout. Along with decreasing the risk of injury, you may also prevent yourself from getting tired of exercise and stopping entirely.
list 2 or 3 things that you learned from this chapter.
Aim for a goal ranging between calories rather than one specific goal set calorie level.
Drink lots of H20 (well after drinking lots of it during my sparking, I must say I don't dread it any longer...lol)
Be consistent - eat at regular intervals, do not skip meals, skip things that will slow you down
Move a lot but not too much - strive to do a moderate amount of exercise each day
What will you do differently as a result of reading this chapter?
Aim to drink more water To maintain do the range.

Leslie Knudson
MN Area Captain TOPS
ASK ME ABOUT IT
www.tops.org
Central time


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SKIRUNNER1's Photo SKIRUNNER1 Posts: 2,305
2/25/17 10:23 P

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"Staying accurate is not the same as becoming obsessed about your diet." Who me, getting obsessed?!?

"Move a Lot, but Not Too Much". Like this.

Edited by: SKIRUNNER1 at: 2/26/2017 (13:06)

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DI_NAMIC's Photo DI_NAMIC Posts: 4,316
2/25/17 6:35 P

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I realised today that I am lots more relaxed about the weighing process.
I do drink a lot of plain water and luckily don't suffer from fluid retention unless I fly long haul.
I agree with everyone here that reading this book has altered my perspective, for which I am very grateful.

Diana UK GMT (EST + 5hrs)

Delighted to be a 'Determined Daisy'.
'Defeat is a temporary condition. Giving up is what makes it permanent.'



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TWEETYX2's Photo TWEETYX2 Posts: 2,071
2/23/17 2:38 P

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I really liked this chapter because, once again, it is simply 'business as usual'. If you get stuck, here is what you need to do to get 'unstuck' and it is not whining or complaining or beating yourself up either. I love the no nonsense approach to plateaus and ways to shake loose that stuck feeling.

My biggest offender that I have to fight against is having foods that have too much sodium --for me--. I am finding that what my body could process a few years ago is not the case now. I think that has to do with being diabetic as well as the aging process.

I am fortunate when it comes to drinking water because when it gets hot it is the first thing that I (and I notice many others) grab for. It seems that when it starts to get HOT HOT HOT here in the south everyone seems to be carrying around a bottle of water. We keep bottled water (emergencies and otherwise) all the time. It is also a courtesy here in the South that when a delivery person comes to the door you send them away with a cold bottle of water. My husband does piano servicing in people's homes and he has a stash of empty bottles in the back floor of his business car.

We have been having early May weather this past month and so I have managed to get a lot of cold water in without much effort.

I love your visual aids Maribeth. Now that Ms. Spangle has explained what we are actually seeing what we weigh (the fluids changes in our respective bodies) and that true weight loss doesn't occur for 30 days I now know what to look for and what I am looking for. I just wish she would explain what part of the fat stores leave during the weight loss process or is that part of the flushing out of fat metabolism? I wasn't quite clear on that.

I feel that this book has explained to me the whole process of losing weight in a way that has given me a lot more hope and less fear and trepidation. I never thought a skinny book like this could be so helpful but it has been for me!

Pam

TweetyX2 (Pam B.)
Time Zone: EST
Atlanta, Georgia [USA]

A Look Back: January 4, 2017: 265.4 lbs.
January 1st, 2018: 231.6 lbs.
Total Wt. Loss in 2017: 33.8 lbs.

2018 Wt. Loss Goal: lose 52 lbs.
End of Year 2018 Wt. Loss Goal: 188.2 lbs.

This is not a race to the finish but a journey to the end.















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VIBRANT4LIFE's Photo VIBRANT4LIFE Posts: 2,292
2/23/17 10:06 A

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I've been in somewhat of a slump recently. Still staying on track but no extra oomph in my motivation. This was a good chapter to help me refocus on my overall goals.

I've been fairly consistent with drinking water and tracking buy my exercise has been minimal and somewhat stale. Time to give myself a boost in that area. Made time with strength training DVD before coming here to post today. Will walk later today when it is hopefully a little drier.

Also joined the Spark People Official Healthy Cooking Challenge today to boost my efforts in that area.

Cheryl
Central Florida
EST
"The way get started is to quit talking and begin doing.” -Walt Disney
"What you allow is what will continue." Unknown
"The secret of getting ahead is getting started." Mark Twain


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MAWMAW101's Photo MAWMAW101 Posts: 12,608
2/23/17 7:51 A

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FWTS - Chapter 23 - Ways to Boost Your Weight Loss

I've been pretty consistent in logging my weight and it is nice to finally be past the plateau that seemed to last over a year.
My checkups at the Doctor are good and I am still medication free!

The reminder to strive for accuracy is why sometimes I spend a week with the measuring cups and food scale on the counter.

Water is my preferred drink but I really do drink too much coffee (black) still.
I've never used meal replacement programs for any length of time.

The part that exercise plays in my life has never been consistent which is why I continue to join challenges that put a focus on activity.

Phyllis ~~
Indiana - Eastern Time

20/20 Vision- What we focus on expands. “Never give up on the dream!”


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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 19,242
2/23/17 2:27 A

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emoticon
Water is the thing that stands out most for me too - I have to continually come back to reminding myself to drink water.

(how DO you get photos to display side-by-side? I can't seem to get that to work for me)

Gill

Time Zone GMT (London) - yes, I'm hours ahead of most of you! Cornwall, UK

"...regardless of the short-term outcome, the very fact of your continuing to struggle is proof of your victory as a human being." Daisaku Ikeda

www.sparkpeople.com/system/howitwork
s.asp




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AURA18's Photo AURA18 Posts: 11,090
2/20/17 9:26 P

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FWTS - Chapter 23 - Ways to Boost Your Weight Loss
emoticon emoticon
emoticon "Sometimes adding more water to your day is all it takes to make the scale budge." (p. 127)
emoticon

Edited by: AURA18 at: 10/26/2018 (09:07)
Maribeth MN CT Black Panthers draxe.com/ dance u.nu/ixjy planks u.nu/9w-u hands u.nu/httpsunu7lag
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GOCALGAL's Photo GOCALGAL Posts: 5,176
9/29/16 5:23 P

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Wow! Maribeth that is a well thought out plan of action. emoticon Love your honeymoon of weight loss emoticon I had a plateau for a long time after that "honeymoon". emoticon emoticon

I'm so glad to be reminded of why it's important to drink lots of water. Like you Gill, that is a challenging habit for me to maintain I am also in the 5% Challenge and so glad to be water tracking. Food tracking may be the next LTGL in the challenge and this is the hardest for me.

I have resisted weighing as Linda suggests after my vacation but I am a bit nervous and glad that I no longer dread weighing on Saturday.

Maria ~ So. Cal. ~ Pacific Time Zone
Smile, hug, encourage others

"It's not the mountain we conquer,
But ourselves." unknown

Winning is Not Quitting

AURA18's Photo AURA18 Posts: 11,090
9/29/16 12:18 P

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FWTS - Chapter 23 - Ways to Boost Your Weight Loss
I am looking for ways to boost my weight loss. Since the honeymoon of accelerated weight loss is over! I want to establish healthy habits to reach and maintain goal. First striving for accuracy by keeping a eating and exercise journal. Asking the question... Did I eat when I was not hungry? If yes, what was I feeling or doing that made me eat? Planning exercise and activities then staying motivated by keeping it interesting.

Drinking more water gets rid of the byproducts of body fat metabolism. I drank more water when I stopped drinking coffee for 5 months. Drank coffee again when it was free at new Kwik Trips ( 5 grand openings in 6 months) . At first it was an appetite suppressant but after awhile the caffeine& sweet creamers increased cravings & eating. Since I do not like coffee black its time for another break to drink more water and boost my weight loss.
emoticon Walking my dog is my favorite exercise and we stop at every tree so there is no chance of overexertion. I walk without him to get a more rhythmic movement and look at the sky instead of ground. emoticon

Edited by: AURA18 at: 2/20/2017 (22:14)
Maribeth MN CT Black Panthers draxe.com/ dance u.nu/ixjy planks u.nu/9w-u hands u.nu/httpsunu7lag
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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 19,242
9/29/16 2:22 A

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It was good to re-read this Chapter and just remember that MODERATION is key to all success really - any excessive or dramatic interventions are usually counter-productive.

I have been drinking more water as part of the 5% Fall Challenge - and noticed it's beneficial effects - but I can still go all day at work without drinking water. I brought my water bottle home still full last night and drank some of it before I went to bed!

I have settled nicely into the No S habit of eating three meals at day Monday to Friday, then allowing myself a little extra or different foods (treats, sweets, desserts, snack foods) at the weekends. This is not the 'over-eating' one day a week that Linda is talking about - but it does make the scale go up (temporarily) and I don't mind, because it meets a psychological need not to feel deprived. Being 'moderate' even at the weekends is important. So I might eat 40g of chocolate as a treat, but not 150g.

I agree with Maribeth about coffee. I still drink it, but I know that when I was eating raw vegan - so effectively eliminated all the stressors: caffeine, wheat, dairy, sugar - the weight dropped off me quite rapidly!

Gill

Time Zone GMT (London) - yes, I'm hours ahead of most of you! Cornwall, UK

"...regardless of the short-term outcome, the very fact of your continuing to struggle is proof of your victory as a human being." Daisaku Ikeda

www.sparkpeople.com/system/howitwork
s.asp




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AURA18's Photo AURA18 Posts: 11,090
5/3/16 10:50 P

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FWTS - Chapter 23 - Ways to Boost Your Weight Loss
I did not know coffee had such a negative effect on my digestive system until I eliminated it when I stared my weight loss program 1/28/16. I drank more water and lost 8 pounds the first week and averaging 2-3 thereafter. I switched from WW to TOPS and today I lost 2.5.

Recently I have been reading about the AB Blood Type Diet. My blood type AB has low stomach acid and does not tolerate coffee or black tea. I was drinking too much coffee with cream when I regained weigh last winter. I don't miss coffee at all and my dh has been supportive by drinking coffee at work and tea at home. With my blood type coffee decreased the absorption of nutrients. Now, I am getting more power out of super foods.

I am working on incorporating the AB diet with my low carb and fat meal plan. I want to boost my weight loss and gain healthy energy. I prefer to eat less and exercise moderately. It is important to maintain muscle mass by strength training 2-3 times/week. Otherwise I walk for stress relief and meditation.

In case anyone is interested here are links to Type AB food charts.
www.drlam.com/blood_type_diet/blood_
ab
_chart.asp
mindbodyspiritwellness.net/blog/diet
/b
lood-type-diet/blood-type-ab-diet-foR>od-list/


Edited by: AURA18 at: 9/29/2016 (12:25)
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5/3/16 6:17 P

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Yep... tracking (and being honest) can help a lot. I may have to go back to that. For now I have drastically reduced my white carbs and sugars. I agree with all of the points in the chapter.

It is so easy for my body to gain weight.... wish it was just as easy to lose it.

C

Live in the moment

I follow the MyWW Blue Plan
Reached my WW goal on 1/26/2020 :)

New Group: Diabetic and Pre-Diabetic Weight Watchers (MyWW) Team!
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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 19,242
5/3/16 1:16 P

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I'm not sure if this is totally 'on topic' but re snacking, and tracking............

I think, in the article about The Biggest Loser that was posted on the General Discussion thread today, it mentioned that something as small as just one extra Starburst (candy/sweet) could make all the difference.

I've also read somewhere about those 100 calories that can sneak in, so easily not even noticed, that add up to a gradual weight loss over the years. An extra 50-100 calories every day - over a year.......that's how we can put on 10lbs so easily.

Gill

Time Zone GMT (London) - yes, I'm hours ahead of most of you! Cornwall, UK

"...regardless of the short-term outcome, the very fact of your continuing to struggle is proof of your victory as a human being." Daisaku Ikeda

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MAWMAW101's Photo MAWMAW101 Posts: 12,608
5/3/16 10:16 A

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Because I've been pretty consistent in logging my weight, it is kind of sad to see that my latest plateau has lasted over a year. Good thing my checkups at the Doctor are so good that I've never wanted to just give up and I am still medication free!
The reminder to strive for accuracy is why sometimes I spend a week with the measuring cups and food scale on the counter.
Water is my preferred drink but I really do drink too much coffee (black) still.
I've never used meal replacement programs for any length of time.
The part that exercise plays in my life has never been consistent which is why I continue to join challenges that put a focus on activity.


Phyllis ~~
Indiana - Eastern Time

20/20 Vision- What we focus on expands. “Never give up on the dream!”


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GOCALGAL's Photo GOCALGAL Posts: 5,176
5/3/16 8:52 A

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Ch 23- is a great reminder of what works to lose or maintain weight loss. Tracking with consistency, accuracy, lots of water, no excessive exercise and budgeting calories are all key. What also helps me is: eating as healthy as possible, no eating after 7 and "planned" snacks. Unplanned snacks can be real saboteurs. emoticon

Maria ~ So. Cal. ~ Pacific Time Zone
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"It's not the mountain we conquer,
But ourselves." unknown

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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 19,242
5/1/16 2:36 A

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bump

Gill

Time Zone GMT (London) - yes, I'm hours ahead of most of you! Cornwall, UK

"...regardless of the short-term outcome, the very fact of your continuing to struggle is proof of your victory as a human being." Daisaku Ikeda

www.sparkpeople.com/system/howitwork
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MKBWNSUGAR's Photo MKBWNSUGAR Posts: 11,063
12/9/14 11:47 P

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In your notebook, list 2 or 3 things that you learned from this chapter. do moderate amounts of exercise for best weight loss results & that's it's better to have a range

What are some ways you can relate to the clients or examples in this chapter? n/a

What will you do differently as a result of reading this chapter? vary how much exercise I do


Edited by: MKBWNSUGAR at: 12/9/2014 (23:48)
Martha
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The best preparation for tomorrow is doing your best today. H. Jackson Brown, Jr.


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1KINDREDSPIRIT3's Photo 1KINDREDSPIRIT3 Posts: 6,053
12/7/14 3:06 P

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emoticon In your notebook, list 2 or 3 things that you learned from this chapter.

Aim for a goal ranging between calories rather than one specific goal set calorie level.
Drink lots of H20 (well after drinking lots of it during my sparking, I must say I don't dread it any longer...lol)
Be consistent - eat at regular intervals, do not skip meals, skip things that will slow you down
Move a lot but not too much - strive to do a moderate amount of exercise each day
Use extra caution when doing Medifast or Optifast
"Keep your workouts at a gentle level".

emoticon What are some ways you can relate to the clients or examples in this chapter?
N/A

emoticon What will you do differently as a result of reading this chapter?
Keep on pushing

cheers
barbara

Edited by: 1KINDREDSPIRIT3 at: 12/7/2014 (15:07)
Set yourself up for success and anything is possible. - SP



SWEETENUFGILL's Photo SWEETENUFGILL Posts: 19,242
12/5/14 12:38 P

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Gosh, I look forward to a day when water is my preferred beverage!
emoticon

Gill

Time Zone GMT (London) - yes, I'm hours ahead of most of you! Cornwall, UK

"...regardless of the short-term outcome, the very fact of your continuing to struggle is proof of your victory as a human being." Daisaku Ikeda

www.sparkpeople.com/system/howitwork
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CD13384562 Posts: 7,356
12/5/14 9:36 A

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emoticon The book reminds us if we think weight loss has slowed down it's time to take a look at tracking and measuring to make sure portion sizes have not creeped up on us. I agree with the comments that drinking a lot of water doesn't make you lose weight, but instead aids in flushing out metabolized fat and other toxins your body has burned off, along with warding off fluid retention. I had heard about calorie cycling and high/low days before, and had not had any success with them. For me, the consistency of a daily points range, and freedom of my weekly flex allows me to average just about the same amount each day. I do think, however, that you can get into a rut if you eat exactly the same foods and that all calories/points are not created equal. One of my Spark Friends, Slenderella recently blogged about getting in five fruits and vegetables and it's importance to "eat the rainbow". In other words, you don't eat five servings of broccoli, you add in some yellow,red, orange,purple fruits and veggies too.

I also like what it said about too much exercise and marathon training can be a deterrent to weight loss. It's not a bad thing in that it is building muscle. It's just that your body can either gain strength or lose fat, it isn't going to do both at the same time.

emoticon I didn't really identify with Marty but can appreciate the lesson provided.

emoticon I will continue to follow my daily points/weekly flex program and if I reach a plateau will take a look at shaking up the exercise routine or increasing water consumption. I am currently getting in an hour of "on purpose" fitness per day due to the Centurion challenge I am in, but can see myself cutting that to a half hour on some days when I return to the workforce. I also would be more active during my work day so it would pretty much even out. I already drink 10-12 glasses of water per day. It's my preferred beverage, after my two cups of coffee in the morning.



Edited by: CD13384562 at: 12/5/2014 (09:37)
SWEETENUFGILL's Photo SWEETENUFGILL Posts: 19,242
12/5/14 5:26 A

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Friends with the Scale - Chapter 23 - Ways to Boost Your Weight Loss

emoticon In this chapter I was interested to read about those high-day/low-day, or one-day off diet theories, because I had wondered about them........ consistently working on establishing healthy eating habits is the key. Watch the alcohol (I don't drink very often, but need to consider the calories like any other food I put into myself!)

emoticon n/a

emoticon From now on I shall feel more confident that the consistent, steady, moderate approach to diet and exercise is what ensures long-term success

Edited by: SWEETENUFGILL at: 12/5/2014 (05:27)
Gill

Time Zone GMT (London) - yes, I'm hours ahead of most of you! Cornwall, UK

"...regardless of the short-term outcome, the very fact of your continuing to struggle is proof of your victory as a human being." Daisaku Ikeda

www.sparkpeople.com/system/howitwork
s.asp




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CD13384562 Posts: 7,356
9/15/14 1:40 P

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emoticon In your notebook, list 2 or 3 things that you learned from this chapter.

emoticon What are some ways you can relate to the clients or examples in this chapter?

emoticon What will you do differently as a result of reading this chapter?

emoticon Link to Chapter 22
www.sparkpeople.com/myspark/team_mes
sa
geboard_thread.asp?board=20058x21194R>x59153367


emoticon Link to Chapter 24
www.sparkpeople.com/myspark/team_mes
sa
geboard_thread.asp?board=20058x21194R>x59153427


Edited by: CD13384562 at: 11/13/2014 (06:14)
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