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10 Habits of UN-successful Dieters Parts 6-10

Saturday, September 29, 2012


Bad Habit #6: Only dieting and not exercising.
This may be one of the most common reasons your weight loss is stalling. Yes, you can lose weight through diet alone, but it will be a lot harder. You can only cut so many calories without feeling overly hungry, lethargic or miserable. Yet by exercising along with making dietary changes, you can eat more (and feel more satisfied) and still lose weight. Plus, you'll get all the amazing physical and mental benefits that come from exercising, including improved appearance, better muscle tone and a healthier body overall.
Smart Fix: Add exercise to your weight-loss plan. It doesn't have to be boring, strenuous, or time-consuming either. Even 10 minutes a day can make a huge difference in your results. For tons of fun, easy and effective workout ideas, check out our Fitness Resources. You're sure to find something that you enjoy!

Bad Habit #7: Trying to eat as little as possible. If cutting calories is good for weight loss, then eating as little as possible is better, right? Wrong (especially if you're also trying to fuel your body for regular workouts). You need to eat a certain calorie level to function optimally and get all its essential nutrients your body needs to stay healthy. Eating much less than that can cause serious problems in the long term and damage your metabolism, making weight loss even harder.
Smart Fix: Don't just guess how many calories you need, and don't eat what someone else eats either. Your SparkPeople free Nutrition Tracker has a recommended calorie range that is personalized for you and your goals. Eating within that range (even at the very top of it) will help you reach your weight loss goal. There is no reason to go below it. Remember: You have to eat to lose!

Bad Habit #8: Giving up too easily. No person who ever lost weight successfully reached that goal because they were perfect all the time. Setbacks happen to everyone, even the most successful people. We've all had days where we made a poor food decision during a meal—or even for an entire day. We've all missed workouts, forgot the lunch we packed, or been too busy to cook a diet-friendly meal at home. But those who continue dropping the pounds pick themselves up, forgive themselves from their mistakes, learn from their slipups, and just keep right on going.
Smart Fix: Remember that perfection has no place in a weight loss plan. When you do make a mistake or feel like you're not making enough progress, don't give up. Change requires time and old habits die hard. When you feel yourself ready to give up, reach out for some support, and don't wait until next week or next month to get back on the wagon. Here are 25 ways to get back on track today

Bad Habit #9: Confusing "healthy" with "low-calorie." Research shows that when shoppers see "healthy" buzz words or claims on food packages (think: gluten-free, organic, all-natural, sugar-free, low-fat, etc.), they automatically assume the food is low in calories. This couldn't be further from the truth. Food manufacturers will plaster all sorts of enticing lingo onto their packages, knowing that you'll think exactly that. But none of these words really tell you much about the healthfulness of a product; and none of them actually have any affect on a food's calories.
Smart Fix: Read front-of-package labels with a discerning eye, and always turn over the package and look at the nutrition facts (and ingredients) to get a full picture of what a food is really like. This goes for restaurant menus, too. Don't let healthy-sounding words make you think a food is actually low in calories. Know your menu watch words or look up nutrition facts before you place your order.

Bad Habit #10: Unrealistic expectations. These days with news stories, weight-loss advertisements and reality shows alike touting fast and extreme weight loss as the norm, it can be easy to think that you are capable of those kinds of results, too. But in truth, these are extreme and abnormal results that most people cannot expect to replicate. If you're expecting to drop a lot of weight fast—and to do so consistently—these unrealistic expectations could be setting you up for failure. There's nothing worse than expecting to lose 10 pounds in your first week, but to only lose one.
Smart Fix: Change your expectations and your mindset. If you expect to lose 10 pounds in one week, then losing 1 pound is a major letdown. But if you expect to lose 1 pound and you did, you feel successful and inspired to keep working toward your goals. Losing 1-2 pounds per week—even half a pound—is major progress that should be commended. This is a healthy and realistic rate of weight loss that you can expect if you're sticking to your nutrition and fitness goals

  
  Member Comments About This Blog Post:

MAZACK 10/3/2012 11:32AM

    #9 I am getting much better about choosing foods based on reading the labels. Zack makes comments about how long it takes me to shop but he is learning.

I know I would lose my weight faster if I would exercise more. That is how I lost a lot (for me) in the past.

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DR8561 9/30/2012 12:59PM

    Great list! I'd like to add to #7. The "if some is good then more is better" attitude can also apply to exercise. I've been guilty of over-doing both the calorie restriction and the amount of exercise and just ended up hurting myself and stalling out my weight loss. I'm still working on #8 - it can be hard shutting up my inner perfectionist. Thanks for sharing this.
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ZACEVETOB 9/30/2012 7:41AM

    awesome blog

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DOROTHYBERO 9/30/2012 7:25AM

    All so true - thanks for sharing!

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MISSY455 9/30/2012 2:52AM

    #10...that's me! Working on it though :-)

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10 Habits of UN-successful Dieters: Part 1-5

Friday, September 28, 2012



This is taken from a Sparkpeople article.

Bad Habits #1: Going on a "diet" in the first place. The word DIET implies restriction, limitation, and a short-lived effort to get some quick results . SparkPeople's surveys have shown that people who consider themselves to be "dieting" lose less weight and encounter more problems (such as plateaus and a lack of motivation) than people who are trying to lose weight by creating a lasting healthy lifestyle. Plus diets usually mean giving things up: favorite foods, dining out, desserts—even your social life. You don't have to be a psychology expert to know that when you tell yourself you can't have something, you usually want it more. This way of thinking could directly be sabotaging your efforts.
Smart Fix: Ditch the diets for good and focus on creating a healthy lifestyle based on nutritious foods and small, realistic changes that you can live with for the long term.

Bad Habit #2: Overhauling your eating habits overnight.
How many times have you gone crazy eating all the "bad" foods you know you shouldn't, only to promise to swear them off starting next week or next month or next year? How often have you decided to suddenly clean out your kitchen, throw away all the "junk" and then shop for only healthy food?No one can expect to change a lifetime of eating habits overnight—and no one should have to! To lose weight successfully and keep it off, you have to adopt a way of eating that you can stick with for the rest of your life.
Smart Fix: Eating healthy isn't about taking food away; it's about eating MORE of the things that are good for you. To be successful, you have to implement small and realistic changes to your diet. Next week, swap that 2% milk for 1%, and switch out your usual bread for a healthy whole-grain variety. Once you get used to that, you can set a small goal like eating one serving of fresh fruits or vegetables each day. The point is to start small with changes that fit into your lifestyle.

Bad Habit #3: Giving up certain foods altogether.
We've already touched on the idea that labeling certain foods as diet no-no's can make you crave them even more. Whether you feel out of control when you're around certain foods or you've read about a certain diet plan that promises results if you were to just cut out wheat, gluten, carbs, sugar, or dairy, a lot of people think that to lose weight they have to give up specific things—including foods that they love.A truly healthy diet that you can stick with forever will include all the foods you love. Unless you plan to give up ice cream or bread forever, then don't cut anything out temporarily. Generally, people can give up foods like that for a while and see some weight loss success (usually because they're eating fewer calories, not because anything about that specific food causes weight problems). But as soon as that food is let back into your life, the weight tends to come back with it.
Smart Fix: All things in moderation. Instead of focusing on the foods you can't have, set goals to eat more of the foods that you know are good for you. This is a much more positive way to think about your goals and get results. Plus, allowing yourself portion-controlled servings of the food you're thinking about banning will keep you happy and content, but also prevent crazed binges that can occur when you're feeling weak.

Bad Habit #4 Only caring about calories.
Calories are key to weight loss. In fact, balancing your calorie equation (what you eat and what you burn) is what results in successful weight management. However, there is more to weight loss and a healthy lifestyle than calories alone. Some foods that may be higher in calories per serving are actually healthier for you than foods that may be lower in calories (think a heart-healthy avocado vs. a processed 100-calorie pack of pretzels). So while calories count, nutrition matters, too.
Smart Fix: While tracking your calories, don't forget to look at other key nutrients like protein and healthy fats (both of which can keep you full) and key vitamins and minerals that are important for your overall health. Luckily, SparkPeople's Nutrition Tracker allows you to track all of these nutrients. Ideally, you want to use a little trial and error to balance not only your calorie equation, but make the kinds of choices that meet your protein, fat, carbohydrate and micronutrient (vitamins and minerals) goals.

Bad Habit #5: Focusing on the scale.
You want to lose weight, so you weigh yourself, right? Yes…and no. Weight is an easy way to measure your progress, but it doesn't tell you the whole story. Even if the scale isn't budging, that does not mean that you're not making major progress toward losing weight and getting healthier. You can lose inches, get fitter, gain lean muscle mass, drop body fat, become better hydrated, look better and feel more energized without the pounds budging at all.
Smart Fix: Remember that the scale tells you only one thing: the total mass of all your body parts at a given moment. Don't put too much stock into it. Weigh yourself less frequently (about once every 1-2 weeks), and track all the other signs that amazing changes are happening in your body even if the scale doesn't move. This is the best way to stay motivated for the long haul.

I will put up the next 5 tomorrow.

  
  Member Comments About This Blog Post:

ZACEVETOB 9/30/2012 7:42AM

    Awesome stuff

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MISSY455 9/30/2012 2:50AM

    5 is my nemesis. I really try not to put too much into what the scale says, but some mornings it is hard to ignore. Thanks for the reminders.

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MARCHEM 9/29/2012 11:10AM

    Great reminders!

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DOROTHYBERO 9/29/2012 7:47AM

    All great reminders!

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SLFGOLF 9/29/2012 1:00AM

    These are great reminders...Thanks!

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DR8561 9/28/2012 5:29PM

    Love it - looking forward to the next installment!
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Assignment 10 Am I prepared.

Thursday, September 27, 2012

Are You Prepared to Reach Your Goals?

Anyone can set a goal, but it takes preparation, planning and motivation to see it through to the end. Are you on the path to success? Try this quiz.

www.sparkpeople.com/resource/assessm
ent_questions.asp?quizid=52


I did the quiz and am On my Way...so ready and prepared.

  
  Member Comments About This Blog Post:

CAKAROO 9/28/2012 6:15AM

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ZACEVETOB 9/27/2012 9:30PM

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MAZACK 9/27/2012 5:09PM

    I did the quiz and I am prepared for success.


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KIMPY225 9/27/2012 4:00PM

    emoticon emoticon

Yes! The challenge is starting so soon! I can't wait. Good luck to you!

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LAURA123BB 9/27/2012 2:25PM

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Assignment 9

Wednesday, September 26, 2012

Assignment 9 is to chart weight and measurements..
Weight 193 (up a pound since last 5% challenge)
Waist 39
Hips 47
Neck 14.5
Upper Arm 14
Thigh 27

  
  Member Comments About This Blog Post:

CAKAROO 9/27/2012 6:12AM

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ZACEVETOB 9/26/2012 11:35AM

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Assignment 8 Excuses

Monday, September 24, 2012

List YOUR reasons/excuses on why YOUR diets and exercise plans have not been well executed in the past. List 3 or 4 reasons and for each write a strategy that will keep you on track for 8 weeks.

I eat from boredom more than anything and also seem to want to eat a lot more when winter begins to creep in..with holiday foods and baking. I love to bake and it is just so tempting to eat what I bake.
Also most know that I hate exercise. I dread it so bad that I will use any excuse not to do it. I have been walking about 20 minutes a day but that is not enough.

I have been faithful about tracking all I eat and continue to track calories..I will not do any baking this year. I am refusing to do it and will leave it up to the family to do their holiday baking instead. And if I'm offered anything in the way of baked goods, I may take one bite to just say I did and be done with it. I will not feel guilty for throwing left over goodies out or giving them away. Since I still have apples left from our tree, I am going to try to eat more of them so I won't want to snack on something bad out of boredome.

Exercise is going to be my hardest thing to over come. I have downloaded some apps for yoga and arm exercises into my tablet and do plan to step up the waling to 40 minutes a day if possible. I really realize I need to do this as planning a trip next year which will mean a lot of walking and hiking so really need to get in shape for this..good incentive.

  
  Member Comments About This Blog Post:

DOROTHYBERO 9/26/2012 8:44AM

    That is a very good incentive!

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CAKAROO 9/25/2012 6:04AM

    emoticon

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ZACEVETOB 9/24/2012 6:29PM

    lol sure is alot of assessments, is it always like this, uhm seeing you up to 8 i better check in and catch up lol. As last one i did was 6. You have made awesome progress though :) Keep it up and lets loose that 5%

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NIMAWEYGH 9/24/2012 5:54PM

    Barb you got this in the bag gal. One day you will be able to do all that cooking and baking and practice moderation with perfection. emoticon

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DOINITRIGHT2012 9/24/2012 12:28PM

    You're one tough cookie!
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