SparkPeople Getting Back On Track Secrets Learn some of the secrets of success for Getting Back On Track from SparkPeople members. SparkPeople Getting Back On Track Secrets Deep breathing When you feel stressed and it's making you think of food, do some deep breathing. Fill up your lungs with air the same manner in which a vase would be filled with water. Visualize the air filling up from the bottom, and when you exhale, empty starting at the top. This essentially forces you to be mindful. Good meditation. Thu, 19 Feb 2015 14:50:00 EST Try Compassion If you were talking with a good friend who got off track, you would be kind and compassionate. You would encourage your friend to keep trying and that success will come. Try that compassion with yourself. If you stick with it, you will make! Wed, 18 Feb 2015 09:23:00 EST Getting back on track; easier than I thought Getting back on track has been easier than I thought it would be. Instead of trying to take my weight loss goal and the time from here to there as a big chunk and a long way off, I'm tracking my food one day at a time, one meal at a time. Thank you Spark People! Mon, 9 Feb 2015 09:59:00 EST Perspective to get back on Track If you got a traffic ticket, you wouldn't spend the whole day breaking traffic laws. So why would you blow the whole day over a slice of pizza? by Beth Donovan 2009<br> Wed, 22 Oct 2014 04:50:00 EST Time to get back on track. A toad trip or visit to relatives for a few days can really shake up my routine. I want to be congenial so I eat what is served. The hard thing is to get back to my routine when I come home. First, it is important to eat a healthy breakfast and make sure to have healthy snacks in between meals. Don't allow yourself to get hungry and be tempted to reach for a munchies. I like to have some vegetable soup or a V8. An apple sliced with almond or peanut butter helps. <em>381</em> Fri, 27 Jun 2014 23:19:00 EST Don't Judge Yourself - Just Move Forward When you have eaten more than your recommended calories or skipped a workout or ate that full bag of chips, don't beat yourself up! Still be sure to track whatever you ate, but move on. Everyone slips. Everyone! Keep your overall goals in mind (go over them after the slip-up) and look forward to the next day. No matter how many times you "fall", you can always get back up and still be successful. Sat, 24 May 2014 23:55:00 EST Don't Wait for Tomorrow: Start Today When you put off diet change, exercise, etc till tomorrow you will find that tomorrow never comes. You forget, find an excuse, or just loose motivation. Start today; even if it's drinking an extra glass of water of going for a short walk after a meal; you'll thank yourself tomorrow. Mon, 31 Mar 2014 09:50:00 EST Never Give Up If I get off track, I do not berate myself. As soon as I can, I get back on track. Broken ankle - gained weight, choice is to give up - NO! Start again. Losing family members to not give in....keep going....give myself as much grace as I would give a friend ..start again. I am not a quitter <em>523</em> Mon, 3 Mar 2014 19:40:00 EST Don't beat yourself up I take a warm shower + drink lots of water + journal about the experience. The next day I eat normally and continue to hydrate. Thu, 27 Feb 2014 20:03:00 EST Get back up! Everyone will fall. It is important to forgive yourself, and get back to moving forward ASAP!<br> <em>306</em> Tue, 18 Feb 2014 06:32:00 EST go to bed on don`t eat 3hrs before going to bed ,drink plenty of water Mon, 17 Feb 2014 22:42:00 EST Keep Moving Forward I don't allow myself to dwell on the past, instead I remain positive by working out, eating right and moving forward. <em>41</em> Tue, 11 Feb 2014 17:35:00 EST Keep going never say I am starting over “The key to succeeding at anything in life is to focus on the small victories.” ~ Mark Black ~ just pick your self up and go forward why waste time going back look how far you came before you slipped. when hiking a hiker doesn't turn around and go back to when he started the hike. <em>220</em> <em>185</em> <em>256</em> Sun, 9 Feb 2014 15:13:00 EST Slowly move forward, never move backward Do you feel overwhelmed by the challenges ahead for getting fit and healthy? The secret is to start with the tiniest improvement and then slowly, steadily add to it, never moving backwards. For example, the first day do just one sit up. Day two add another. Every day add one, never subtract! - and soon you'll be doing a full routine. Same with food: Day one: Eat half a bagel, instead of a full bagel. The next day, eat a quarter bagel, day three, no bagel. Slow and steady wins the race! <em>... Wed, 22 Jan 2014 12:32:00 EST THINK as working through the SparkDiet's Stages! Many people join SP and dive into teams before digging into what makes this site so fantastic: it's many resources! WORKing through the SparkDiet's stages sets the pace for lasting change...IF we truly read everything. Give extra attention when you find yourself saying, "Oh I know THAT".<br><br>Read the articles, do the 'activities', ...<br>...and explore this huge site; <br>its substance will nourish you! Tue, 7 Jan 2014 23:03:00 EST Just do it! Don't plan to start next Monday, or the first of the year. JUST DO IT!!! I planned to start my fitness/wellness journey so many times and experienced setbacks. Plan your meals for the next day and stay on track. <br>Made some bad choices on last night's meal? Don't discourage but encourage yourself! Recognize the behavior and change it. Sat, 4 Jan 2014 11:03:00 EST My 2014 Happy Plan No more January focus on "I can't....." (fill in the deprivation).<br><br>Today I will focus on what I CAN do good for myself, hoping to make every day a success by adding something I can "have" not focus on what I can't (eat, or do).Today I plan to eat 2 Fruits instead of one or none and take two 5 minute walks in the house, it's icy and I don't have a treadmill. My plan, keep it simple and successful! Be kind to others...and to myself! If I journal my success, maybe I will smile myself to... Wed, 1 Jan 2014 09:26:00 EST Take a fall, make a stand. Learn to fall. So that you can get back up again. Sat, 21 Dec 2013 09:15:00 EST Doing something different Bad habits were creeping back...Grazing, adding on, snacking at night etc. I needed a change and something simple to replace my complicated food tracking.<br>So I printed menus for a week on the food tracker, check off eaten food, and substitute as needed.. Now I have renewed energy because I made a change to give myself more time.. The plan makes me feel safe knowing that the food plan is there for the entire week. <em>58</em> Mon, 18 Nov 2013 15:20:00 EST Setbacks When you have a setback, don't give up on yourself, pick yourself up and start over, again, again <em>521</em> <em>364</em> <em>465</em> Thu, 7 Nov 2013 16:39:00 EST Stop Snacking in the Evening I had gotten into a bad habit of snacking a lot in the evening while watching TV. I am using a tip from SparkPeople to stop. After dinner, I must stop at 9 PM and brush my teeth. I am not allowing myself anything else but water after that time. I find I am happy with a chosen snack or 2 but "close" the kitchen by 9! I don't want to have to brush again before bedtime. <em>252</em> It seems to be working. Sat, 26 Oct 2013 15:41:00 EST Mind I decided to put my mind into deciding to get better. Fri, 11 Oct 2013 06:48:00 EST In For The Long Haul Either I'm too stubborn or a slow learner, but I finally realized that I have to eat for the rest of my life, not "diet" for it, so I make sure I eat all the things I love, that comfort me, that satisfy me, only make them "lighter and healthier". Some things I really love are already pretty healthy. I love mushrooms, and prawns, and salmon. As for the rest I can either substitute or change the cooking methods and voila! It's pretty painless and something I can finally maintain for the long ha... Tue, 8 Oct 2013 01:35:00 EST What was I thinking?? We are all human but I want to live longer & healthier. I've lost weight before so, I know I can do it's just taking me longer to reassess and readjust to current needs--and attitudes. I have to give my daily (many times a day) pep talk to my brain. Fri, 20 Sep 2013 04:51:00 EST Plan, Plan, Plan When you stray from your goals the easiest way to get back on track is by planning.<br>Plan to Succeed!<br>Plan your food for the day<br>Plan time to exercise.. Even if you only have 10 minutes<br>Plan to surround yourself with supportive people<br>Giving yourself positive feedback should be part of your plan<br>This is a journey and you will have success if you follow your plan. Cheers! Wed, 7 Aug 2013 12:08:00 EST You can't change the past. You can change the future. When I fall off the wagon diet-wise, I don't drop out of the race. I believe that no matter how often I creep back into old habits I will never reach a stage where I say "I failed again - I might as well give up forever!" I always believe there is hope that this is going to be the time when I change my habits for life. My attitude to abandoned diets from the past is that losing some weight for a while is better than never having lost any and potentially being way bigger than I am now. <em>2... Wed, 24 Jul 2013 01:53:00 EST Make A Schedule I got kind of lost in all of the information out there about losing weight so I made a calendar on my phone that alerts me when it's time to eat, cook, workout etc. These times corrospond with appointments and my work schedule so I'm able to "make an appointment" to work out and only eat when my calendar tells me it's time to! Mon, 22 Jul 2013 18:58:00 EST Quit thinking!! Just STOP the thought train that creates "reasons" (excuses) and debates whether or not you should exercise or eat right. When I hear myself debating and rationalizing, I call myself out on it. "Heyyyyyy.........wait a minute........" Once I realize where that train is headed, I jump right off and get back on the right track. Listen to yourself and quit thinking! ;-) Wed, 10 Jul 2013 07:30:00 EST workout excuse Dont blame your workout partner for you not working out. You can workout by yourself Sun, 7 Jul 2013 07:54:00 EST When facing temptation... I remind myself "What I REALLY want matters more than what I want right NOW."<br><br>Remembering that I have made weight loss and a healthy lifestyle the priority helps me put temptations and cravings in perspective--it takes away their power, and empowers me to make mindful choices. Thu, 6 Jun 2013 09:11:00 EST Remembering Successes Having one of those days? Stop and think back to a recent success. How did you feel? What was your level of motivation? Capture that mindset and keep pushing forward! <em>386</em> Thu, 6 Jun 2013 08:48:00 EST The Force of Habit Can be used to your advantage Had a bad day? Bad weekend or blown your calorie limit for the whole week?<br><br>Feel like Giving up?<br><br>Remember this:<br><br>If these pitfalls didn't happen - you wouldn't learn from them. Every single time you slip up - pledge to yourself to get back to better eating from the next meal or next day - and forget the damage.<br><br><br>The more times you get back on track, the better you will feel and the easier it will become to stay and get back on track from any little hurdles you m... Thu, 6 Jun 2013 07:22:00 EST Self-talk I have found that being gentle with myself when I've not been able to stick to my plan has been the most effective way to bring me back on track. I make sure I say kinder things to myself when I slip up. Harsher self-talk makes the slip-up last longer. Sun, 26 May 2013 10:29:00 EST Every Sunday can be a new beginning I use Sundays as ways to tweak my progress. I re-set goals in the teams I am a member of; get out of teams I feel are not working for me anymore; join teams I feel are more directly connected to my needs at that time; and so on. Wed, 15 May 2013 06:59:00 EST You're still on your journey… Don't count yourself out! Always keep the mindset of… "You can never gain too far from your goal that you can't return and lose it!" Wed, 15 May 2013 06:25:00 EST Forget the Past! To get back on track, just stop beating yourself up on how far off track you got. Start with one step in the right direction, like a healthy meal or 10 minutes of exercise and build on from there. Think of each day as a brand new day and keep going! Strive for progress not perfection! And be kind to yourself! Mon, 6 May 2013 20:48:00 EST Getting Back on Track I have to say the best secret to staying on track is to stay true to yourself and most of all stay focused!!! <em>414</em> <br>And you will win <em>104</em> !!!! Wed, 1 May 2013 22:47:00 EST I can do anything for one day!! Every morning when I wake up I say to myself today I'm going to stick to my diet only for one day!!! I can do anything for one day!!! I don't think about how much I have to lose I just say one day at a time. And guess what all those one days add up and BOOM your at your goal!!! <em>344</em> Sat, 20 Apr 2013 13:57:00 EST Just Get Back Up When I stumble or even fall I always try to remember that failing is not falling but choosing to stay down. Sometimes it may take longer to get up but all that matters is that I get there. Tue, 16 Apr 2013 20:42:00 EST It is all in the planning I try to plan my week on Sunday. I figure out meals for the week, set my workout goals for the week, I like sweets so I let myself have a ww frozen treat each evening. It helps to get me back on track. Sun, 14 Apr 2013 20:28:00 EST Gardening to beat stress, burn calories and grow healthy food. One of the best ways for me to get back on track after a Winter of too much sitting, is to garden! Great way to exercise and burn calories while growing your own healthy vegetables fruit and flowers. <em>376</em> I also find that being outside surrounded by nature is very Zen and helps to reduce my stress. All good for lowering the numbers on the scale and my Blood Pressure! <em>334</em> Sat, 23 Mar 2013 19:31:00 EST I use little sticky numbers to get back on and stay on track When I started tracking my weight on SparkPeople last August, I bought a couple of packs of sticky numbers at the office supplies store. I stuck my weight in numbers that day on the tiles in my kitchen. Every time I weigh myself now, I stick the figures under the ones from the time before. 6 months on 1 have a long column of figures documenting my weight loss of nearly 9 kilos. When I feel indecisive about food choices, I look at those little sticky numbers and feel a surge of pride and joy! ... Sat, 16 Mar 2013 12:14:00 EST Forgiveness We all make mistakes, fall off the wagon, gain back the weight we've lost (or some of it), but the best thing we can do is forgive ourselves. We need to look at what we've done wrong, and find what we can learn from our mistakes, but then we need to let it go and move on. Holding on to the guilt and shame will only hold us back. Each day is a new day, a fresh start, a new chance to get things right, to move on and work toward what (or who) we want to become. Thu, 28 Feb 2013 05:37:00 EST Motto to Go Get a good motto to think about - "It's Not An Option" is a good one - You are going to do what you decided no matter what - It's not an option to not do it ! Wed, 27 Feb 2013 18:37:00 EST Put out your skinny clothes Get back on track by putting out your skinny clothes or something new you want to fit into again... Mon, 25 Feb 2013 07:04:00 EST Snack Baggies I find myself gorging on snacks before the day is out pecially IF I don't eat breakfast. I am making it a habit to pack 1 bad thing with my good things. So when I am stressed or crazy at work. I limit myself to one itty bitty sandwich snack bag. I have "pyche-co--loo looed" my fat mind. Jeti mind trick 1,228. <em>9</em> Sat, 23 Feb 2013 17:07:00 EST When I don't want to workout? I put on my workout clothes I can't remember where I learned this, but putting on my workout clothes when I don't feel like working out somehow gives me just the boost I need to get me out the door. It works 99% of the time. So keep those tanks, tees, sports bras and biking shorts ready to go. Once you're dressed the reasons not to workout suddenly disappear. Sun, 17 Feb 2013 10:40:00 EST Sugar Free Individually Wrapped Chocolate Instead of telling myself that I CAN'T have chocolate or a piece of candy every now and then, I've started buying a package of the Sugar-Free Chocolates. They are individually wrapped, often times are dark chocolate, and there's not very many in the package. I know that they are there when I get a craving and they are so good. I have also had the Skinny Cow candies. It's just a sweet treat while maintaining portion control and I feel satisfied afterwards. Tue, 12 Feb 2013 17:30:00 EST Now is the time! I try to pick myself up as soon as possible & take a small step toward restarting with a fresh attitude where I left off. I try to discard the notion that I have to wait until tomorrow or Monday.<br> <em>56</em> Sun, 10 Feb 2013 13:46:00 EST One step at the time IS real! I was so down that I couldn't build up some kind of exercise streak and then I decided to just walk, just walk. At first it took me a month to do 250 minutes and this month, I did 250 minutes in just 9 days! So, "one step at the time" IS the real thing. It does work. <em>311</em> Sun, 10 Feb 2013 08:44:00 EST Back on track after illness or injury Baby steps build big successes. Forget about where you were before you needed to interrupt or change the path of your journey and evaluate where you are right now. Your muscles have memories and will come back as long as you just simply get moving. Taking that first 10 minute work out with Coach Nichol or walking to the end of the street. The point is to just do and do it consistently. Gently move back into the marathon you! It won't take long and if you do it right, you'll stay healthy. Thu, 31 Jan 2013 01:59:00 EST Use the Nutrition Tracker Staying on track, by using the Nutrition Tracker EVERY day, is an avoidance technique for me. If you never get "off track" there's no need to "get back on". This past eight weeks of holiday parties and lots of tempting treats show results on my nutrition tracker were often NOT within my goals, but I've been ON Track every day! Now, I'm focusing on GOALS once again . . . quite happily and successfully! Fri, 4 Jan 2013 11:25:00 EST Failure doesn't mean you are a failure... it just means you haven't succeeded yet. Remember you are never a failure unless you stop trying because "failure" is merely a temporary experience so u can learn from it toward success. <em>386</em> Tue, 1 Jan 2013 23:10:00 EST 10 minutes a day to mental health Just starting with the 10 min a day of exercise has caused a snowball of positive results. I've kept on that streak and added others 1 at a time. The 10 minutes often turns into 15-60 and I'm feeling so mentally (and physically) healthy I've been using SP more and more for encouragement & motivation. Sun, 30 Dec 2012 12:49:00 EST One Step at a Time If you slip on healthy eating or skip an exercise, don't throw in the towel! Instead, find a way to get back on track that very same day, or as early as the next morning. Plan a healthy breakfast. Plan a 15 minute cardio workout. Eat some Freggies. Don't let one slip keep you from making great choices the rest of the day! Fri, 14 Dec 2012 12:36:00 EST Break it Down Re-focus and break it all down into Mini-Goals. Small steps get to the goal just as well as big leaps. Just keep going- steady wins the race. NEVER give up! <em>381</em> Sat, 8 Dec 2012 18:07:00 EST When you make a mistake I find being mindful of what caused the slip up is so important.<br>Did I get off track with my workouts because I forgot to schedule it in? Than that's what I need to work on. Did I slip up with making a bad food choice? What can I learn from it? Do I need to learn to say "NO!" more often? Wed, 14 Nov 2012 12:11:00 EST Accept that you are not perfect. Accept that you are not perfect, and don't need to be. Forgive yourself, and get back on track. We do not have to be perfect to lose weight and stay healthy. <em>381</em> Mon, 12 Nov 2012 20:34:00 EST Get a Cheap and Easy Spark Coach!! Yup, Spark Coaches are free and easy!! I did the 2 week trial and the structure really keeps me moving. Now, I'm in my first 3 months for only $5 per month. Instead of flailing around on the site attempting to provide my own structure (but really just treading water), I now log into Spark Coach and it walks me through a good solid structure every day. Try it! Nothing to lose with the free trial (and you don't enter any payment info during the trial). Go for it!! :-) Mon, 29 Oct 2012 12:46:00 EST Starting over If you have made a mistake, it is very easy to give up and blow the entire day. So many times we think "I can start again tomorrow." Just remember that EVERY MINUTE is a chance to start anew. You don't have to ruin the entire day because of one little (or big!) slip up. Let your mistake go! Do not dwell on it and do a better job the next minute. Sun, 28 Oct 2012 01:28:00 EST You are MORE likely to succeed after failing ... and the more you fail the MORE you can succeed. The catch is you need to know what threw you off, acknowledge it, and revise your plan to account for it. Sometimes this is easy: like someone left a cheesecake lying out on the counter (move cheesecake) Sometimes it's hard: like identifying an emotional dependence (rewire your brain.) When it's hard you're more likely to fall, but also more likely to get more chances to experiment with a diagnosis and a treatment. Fri, 12 Oct 2012 10:29:00 EST ~~Pitcher of Green SmOOthie~~ Having a pitcher of green smoothie waiting for me in the refrigerator really helps me feel that I'm doing something extremely healthy. Even though I have off days at least I know that I can drink of glass of green smoothie on that day and still know that I'm doing something good for my body and mind. Sun, 7 Oct 2012 21:29:00 EST no matter how long no matter how long it's been since you were last here... the point is to come back and start over... again and again till you achive <em>205</em> Sun, 16 Sep 2012 01:16:00 EST Paying Myself I am really struggling with the big picture because I am struggling with a lot of personal stuff so I am literally paying myself everyday that I take lunch to work and for eating dinner that I made. There is exercise clothing that I want that is a bit expensive so the money is going to buy it for me! Tue, 11 Sep 2012 21:51:00 EST Practice telling yourself "No!" Foods can be addictive, or just strike up cravings that we feel we must indulge on. Practice saying "NO!" and prove to yourself you don't need extra portions or unhealthy foods! Fri, 7 Sep 2012 00:11:00 EST A straw makes the difference for water I was having a hard time getting all my water in- and then I bought a plastic cup with a lid (to keep on my desk at work) that also came with a straw. The straw has made a HUGE difference. Getting all my water in no longer seems like a chore. That straw made all the difference. Wed, 5 Sep 2012 07:36:00 EST Sticker Shock or Encouragement I use a sticker system for visual help with my program. I put a red sticker on the days that I blow it. I use a yellow sticker if it was a maintence type day (200 calories above my range). A green sticker if I stayed in my calorie range. This system helps me see how I'm doing and provides feedback when the scale doesn't say what I want to hear. Sun, 26 Aug 2012 11:24:00 EST What You Do FIRST Thing When You Wake Up What you do FIRST thing when you get up in the morning can impact your day, positive or negative. Say aloud" I WILL make this a positive day today. Then make a plan and stick with it no matter what. Make each day count as if it is the only day that matters! <em>249</em> Fri, 10 Aug 2012 20:36:00 EST Getting back to basics I am struggling to get back on track, so I will not buy any of the foods that get in the way of interrupting that unhealthy eating pattern. <em>249</em> Fri, 10 Aug 2012 09:34:00 EST Visualize it. Put your goals on a poster or decorate a cork board. Place it somewhere where you will see it everyday without making an effort. I have mine hanging in my bedroom and I see it everyday when I am getting ready. It motivates me and reminds me what I really want so I don't lose site of it. I also have a picture of my goals as my phone wallpaper. It reminds me why I don't want to give in to temptations. I see a temptation I look at my phone which do I want more. Its not hard to pick when you see ... Wed, 8 Aug 2012 02:04:00 EST Plan for commitment I set alarms in my phone to keep me on track. I have an alarm for blogging my progress, I have an alarm for working out, etc. These alarms are helping me hold myself accountable. It's hard to "forget" when you have an alarm interrupting you. Wed, 25 Jul 2012 23:12:00 EST Get Over It! Sometimes we make mistakes! On purpose or not! Whoops, I ordered fries as a side instead of fruit! I ate the whole meal at the restaurant instead of splitting it in half! I went over my count for today!<br><br>The trick is to NOT regret what you did. Things happen, choices are made, but they don't have to affect you if you choose to learn your lesson and move on. So your last meal was less than healthy--make your next one great! Today you were bad? Tomorrow, be awesome! It's a journey, not a ... Sat, 21 Jul 2012 07:35:00 EST Don't Let A Slip Trip You Up When you slip and overeat or not exercise for a few days, don't allow yourself to "give up." Even if you overeat, you can still plan ahead on your tracker to eat a little for what's left of the day and just get right back to it the next day. Same with exercise, just get it in today, start slow...It is when we get into the thinking of "I already messed up, so I might as well really mess up" that we defeat ourselves. Just get right back on track and make the next choice a healthy one:) Fri, 20 Jul 2012 16:59:00 EST Temptation Feels Better Than Guilt! I love eating. It's my downfall. I got a bit off track for a while and have realized since hopping back on the wagon that TEMPTATION FEELS BETTER THAN GUILT!! I printed that statement out and taped it to my computer monitor at work. When co-workers bring in all sorts of unhealthy goodies (which happens often) - I read it and remind myself I would rather feel tempted by it - and defeat it than feel guilty for giving into every temptation. Moderation is key. <em>334</em> Wed, 18 Jul 2012 09:50:00 EST Give yourself GRACE I am not saying slack off but I do think its important to give ourselves one GRACE day where we don't have to follow rules or be perfect. If we know we can give ourselves one day a week like this than it is less likely that we will slack off for longer periods of time. When you do have a hard day... give yourself grace to forget the calories and lack of exercise. Every day is new with no mistakes in it so live it like yesterday didn't exist! Mon, 2 Jul 2012 00:54:00 EST Vending machines & fast food Around 3:30 at work and on the drive home, vending machines & drive-throughs were defeating me. I dream of travel (when I'm small enough to fit in 1 airline seat again!). I put "Travel" on an envelope and each time I want to get something, put the $ in the envelope instead. I've done this for just four days so far, lost 2 pounds, and have $20 in the envelope! <em>253</em> Thu, 21 Jun 2012 15:52:00 EST Doing It My Way Doing it my way to getting back on track ,I have done alot of things that were wrong in the past and now I have decided to do it my way to getting back on track. I have started eating 3 square meals a day, walking as much as I can and exercising when I can. Sat, 9 Jun 2012 00:40:00 EST Resist overeating at dinner! I know I'm supposed to eat slowly. I know it can take 20 minutes for my brain to register that I'm full. REGARDLESS, I am often hungry after I eat my allotted food at dinner.<br><br>The only way I've been able to solve that problem is to LEAVE THE KITCHEN and record my calories on my Spark tracker. In the time it takes me to do that, I feel that feeling of fullness, and I know exactly how many calories I have left for my evening snack. Then back to the kitchen for clean-up duty. Sat, 2 Jun 2012 17:51:00 EST Set a timer to postpone overeating To help break the habit of overeating, set a timer for 15 min. and focus on doing something constructive until the timer goes off-- for example, something that's been weighing on you and that you've been procrastinating-- instead of overeating. <em>250</em> Sat, 2 Jun 2012 14:03:00 EST Tell Someone! If you've begun to give into a serious binge episode, don't hide; go find someone and tell them! As soon as you start talking, you will hear how foolish your actions were, and your escalating emotions will abate, giving your mind a chance to sort things out and get you off your path of destruction. Not only that, but you'll have someone to hold you accountable. This saved my day today, after a three-cookie trigger. Mon, 28 May 2012 04:53:00 EST Turn your Relapse into a RECYCLE! I Goofed Up! Pizza and Dr. Pepper! Right when I was doing everything right for a change! Argh! I started to get really down on myself, but then, I decided to look at my slip as a RECYCLE and see what I can learn from it that will help me make a better plan for the next time...<br>This is my new Mantra:<br>DON'T GIVE UP IF YOU GOOF UP---JUST RECYCLE!<br>Hang in there! <br>(((HUGS)))<br> <em>306</em> Sat, 19 May 2012 02:37:00 EST Never Quit Never say you're starting over -- you're just picking up where you left off. Never look back with regrets -- it's all about moving forward. Continue looking forward because that's where the real you is--right in front of you. Wed, 9 May 2012 22:33:00 EST Count your NSVs When you fall off track, don't let it keep you down. Count your NSVs (nonscale victories) and get back up again, even if you have to take baby steps at first. NSVs can be anything that you can do now and couldn't do before, noticing a change in yourself (like drinking more water naturally, not because you know you should), etc. If you are a newby to Spark, just joining Spark can be your first NSV! Call on a sparkfriend, if you need to. <em>220</em> Sat, 5 May 2012 23:19:00 EST Start Slow Just start walking or moving any way you can every day. 5 minutes is an easy amount of time that all of us can find in the day. It will help you feel better about yourself and in turn, will help you turn the corner again to get back on track. <em>306</em> Fri, 4 May 2012 19:26:00 EST Learning to say "no," remember you can "later" Many times when I am having a great calorie intake day, there is a little monster who strikes - the "that is most gorgeous pizza I have ever seen" monster. What I've learned about giving into temptation is that I tell myself I can eat that on my "free" day. I let myself have one once every other week - and then I get it out of my system. In fact, next Saturday, I will be eating Chinese, Pizza, and brownies. Usually when it gets to that day I find one of those things is just enough. Fri, 20 Apr 2012 20:20:00 EST I had a terrible binge I just couldn't help myself. I think it was emotional eating. I ate over 4000 cal. in one day!!!<br>But the next day day, it was like it never happened. I'm back on track, eating the right amount of calories and trying to add some activity to make up for the binge. <br>I didn't waste my time feeling guilty. I know we all give in to cravings now and them. And hopefully next time I'm faced with such a decision, I'll choose not to binge. Sat, 14 Apr 2012 12:28:00 EST It takes several attempts for a life change to "stick" I read somewhere that on average it takes 5 to 7 attempts to quit smoking or break a substance addiction before it "sticks". I think that making the choice to break unhealthy eating habits is no different. If you keep trying, you WILL find the approach that works best for you. Each attempt lays the groundwork for the next one. I don't think of it as failure, but practice. Mon, 9 Apr 2012 08:50:00 EST Cheating When you eat healthy all day and then splurge later for dinner or a party dont get down on yourself. If you stop after that and dont go home and spurge some more odds are it wont show up the next day on the scale. <em>29</em> Wed, 4 Apr 2012 07:31:00 EST One Thing I have stayed away from this website because I knew I was not trying to loose weight. I had surgery, this or that, but plain laziness. I decided to do one thing differently and that is to walk four times a week. Nothing more nothing less. I hope I can do it this time. <em>213</em> Mon, 2 Apr 2012 17:14:00 EST Just got to get back on track Wear a hair elastic around your wrist and every time you think a negative thought about your body or self just snap it (lightly). This way you can gauge how often you unnecessarily criticize yourself. This is for self awareness. I'm now considering buying a necklace with an anchor to hold throughout the day to remind myself to keep my balance and think uplifting / motivating thoughts about my body. Remember, you are what you predominately think so tip the scale in the positive direction! Thu, 22 Mar 2012 23:14:00 EST Review your old blog posts I am getting back on track after some times of stress that took me away from my program. I am finding that rereading my original blog posts are giving me the motivation to do this again. It is fun to see the evolution of who I am today, and also see how wise my original words were. Plus I can see what worked and what didn't and it . It is very motivating to me. <em>306</em> Thu, 22 Mar 2012 08:28:00 EST I was on track at one time; I can get on track again! So a few pounds came back while I was busy not caring for myself properly. That's life. I've sparked it away before; I can spark it away again. Sat, 17 Mar 2012 11:12:00 EST Don't give up Everyone has a bad day, they eat something they shouldn’t, they don’t have time to exercise, and they know they just ‘blew” all the hard work they have done. Don’t give up, just keep going. You are worth it. Tue, 6 Mar 2012 12:59:00 EST Change your Goals Go under your tracker tab to other goals and change your goals every few weeks. This gives you new goals and something new to strive for. Plus changing things up is new motivation for me! <em>248</em> Mon, 5 Mar 2012 15:52:00 EST Failure is not the enemy It's what we learn from our failures that can get us to success. So I try to be grateful for my mistakes, as I then have an opportunity to do something differently. Sat, 25 Feb 2012 21:50:00 EST emotional eating As a recovering emotional eater I have found when I am stressed and am tempted to reach for the most unhealthy of options I make myself do 30 lunges before I can eat it... what I have discovered is after doin them I realize I didnt want it to begin with and it curbs my need to binge and I burn calories versus add them. Thu, 16 Feb 2012 17:43:00 EST Review and Tweak the Plan~ Whenever i'm getting off track or even when i'm feeling a little bored I look over my old blogs. Almost all of them give me a more positive perspective or solutions to what I want to tweak or change. Should I not feel more empowered or motivated to a new direction then I hit some of my SP friends blogs. Thu, 16 Feb 2012 14:33:00 EST A Place To Call My Own I have just completed putting my own work out room together in our basement. That, on top of logging back onto Spark People after months of being ashamed I hadn't actually done anything, has really lit the fire I needed to get started. Having a designated space to work out where I know I will not be interrupted has gotten me back on track! Wed, 15 Feb 2012 11:45:00 EST OMG! I think my title sums this up. Just got on the scale this morning and I am at my heaviest weight ever. I am completely disgusted with myself. For months I have said I wanted to lose weight and have done nothing. I certainly have plenty of excuses. Time to stop with the excuses and get my ass in gear. I do not know if I can do this alone. Certainly not much support at home. Maybe I will really need to take advantage of Sparkpeople and find some support from the amazing people there. OM... Sat, 11 Feb 2012 10:53:00 EST Keep The Faith! Believing that I can jump back<br>Believing that I can see it to the finish line <br>Believing that next time I will be stronger<br>Believing that my pants will feel bigger, the scale will say smaller. Thu, 2 Feb 2012 19:06:00 EST Keep Coming Back Most of us are going to fall off the wagon at some point. We may even get to the point to where we stop logging in because we don't want to admit that we're not taking the little steps to succeed. This site will always be here. There's always an opportunity to reset. As long as we keep coming back there continues to be an opportunity to reach our goals. Sun, 22 Jan 2012 18:48:00 EST Organized Living Space Keeping my apartment clean, tidy and organized makes all the difference for me. I know that when my apartment is untidy and disorganized my eating habits also become unorganized. Sun, 22 Jan 2012 17:29:00 EST Hit the Reset Button So what do we do? Anything. Something. So long as we just don't sit there. If we screw it up, start over. Try something else. If we wait until we've satisfied all the uncertainties, it may be too late. Lee Iacocca<br><br>Every day is a new opportunity. You can build on yesterday's success or put its failures behind and start over again. That's the way life is, with a new game every day, and that's the way baseball is. Bob Felle<br> Tue, 17 Jan 2012 16:04:00 EST The little things I remind myself that overindulgence is a once in awhile thing. It happens to all of us. However, the little habits like drinking plenty of water, tracking intake and exercise are the always things that will see me through to my goals. They are the foundation of a healthy life and they are what I fall back on when I fall off the proverbial wagon! If I eat a carton of ice cream, I can still drink my water and take a walk and all is not lost. Then tomorrow is a new day! Sat, 14 Jan 2012 17:04:00 EST Slipping up Using my son and work and school as an excuse for not exercising. I have been using them too much this last 2 weeks as a way of covering for not working out. <em>24</em> So I remind my self of the positive reasons for going to the gym and the way I feel after. I am usually able to pep talk myself back into the gym. If not I make sure I remind myself that I should have gone and try to do something in place of the exercise. Fri, 13 Jan 2012 11:26:00 EST Fo'gettabout it. Everyone gets off track at some point. Don't beat yourself up! Take a deep breath, allow yourself to be human, and go back to the plan. Sun, 8 Jan 2012 18:29:00 EST Allow Failure. Allow "Detours." I'm in maintenance mode, which is always a challenge. I've been here before and do not want to "fail" again. I recently had a 3 pound gain and was beating myself up. "Allowing failure" was "not acceptable," yet it's one of the 5 "secrets" of the 5 percent of people who take off the weight and keep it off. I aspire to be one of them. When I realized I had merely taken a detour and gotten lost for a little while, it was pretty simple to find my way back to the main road. And I am very grateful. Wed, 4 Jan 2012 19:20:00 EST Weigh-in ... Especially when you don't want to The scale is *not* your enemy nor something to be feared. It is a tool. Use it to help you do the work of weight loss.<br><br>Think about this: do you fear the thermometer? No! You use it to help you dress for outside. It's a tool that gives you a useful number.<br><br>Ditto the scale. I know I packed it in this Holiday. I knew the scale would give me a large number. Now I know wha tto do next to reach my goals. <br><br>No one scolded me. I did not sustain an injury. <br><br>Now, back to work... Wed, 4 Jan 2012 11:31:00 EST The 3 Bite Rule Instead of totally depriving yourself, occasionally I give into those cravings and all myself no more than 3 bites. I find by using this theory my cravings are not as frequent and I don't go way overboard. Wed, 4 Jan 2012 10:48:00 EST Being HONEST with myself In order for me to re-start my quest to losing weight again, I had to be HONEST with myself. I find that I make excuses for a lot of my bad habits that lead me to my current weight. For example, I'm not as big as some folks; I still have time to lose the weight; I can't workout because I don't have time and can't ruin my hair (African American women know what I mean about the hair excuse); and I'm this way due to genetics. Well... I had to start being HONEST by saying I have 1,001 excuses. Wed, 4 Jan 2012 03:50:00 EST Never Give Up Always remember you are worth it. No matter what route you've taken you have the ability to pull through. Dig deep.....and know that there are Spark Teams available and Sparkfriends that are here to encourage and help. There are so many tools......take advantage of this and get back on track..!! Mon, 2 Jan 2012 16:59:00 EST Wipe the slate clean. Leave the mistakes of last year behind and start fresh with the new year. Learn to take each day with a new approach to succeed on the journey to a healthy life. We can do it! Sat, 31 Dec 2011 17:01:00 EST Make a Plan Decide what to eat including snacks to prevent hunger. Sat, 31 Dec 2011 06:48:00 EST Think small to lose weight I use the smallest plate I have that could handle enough rice (about three table spoons) three pieces of chicken, and then three spoons and a half of the other stuff (vegetables) and drink water. (This after buffets and pigging out). Mon, 19 Dec 2011 09:12:00 EST Track at Work I keep my Spark Nutrition Tracker open, but minimized, on my computer at work. That way I can track all day long and when I get home, after tracking dinner, I'm done for the day. The incentive is I usually rack up 10 pts. for tracking and this often gets me a bonus spin on the wheel! <em>347</em> Tue, 13 Dec 2011 05:08:00 EST Fill in the Nutrition Tracker in the A.M. When you've been off-track with food choices, whether for a day or several months, start the day by planning all meals and snacks. This will allow less room for "forgot I ate," "confusion," "accidents" or other excuses. You'll have a solid foundation for the day. You might even pre-log a couple of days at a time, making it simple to cook ahead and concoct new combinations of foods while staying within your nutrition and calorie goals. Sun, 4 Dec 2011 16:17:00 EST A Little Help Everyone has inside of him a piece of good news. The good news is that you don't know how great you can be! How much you can love! What you can accomplish! And what your potential is!”—Anne Frank <br> Sat, 19 Nov 2011 16:03:00 EST Today is a new Day! Today is a new beginning, no mistakes in it. Forgive yourself for whatever happened in the past, its already done - and cannot be undone. Instead, visualize a new future, I like to use affirmations at the beginning of a day: Nothing tastes as good as feeling healthy. Sun, 13 Nov 2011 12:08:00 EST Not Alone I know I don't need to be in seclusion because of my relationship with food anymore. There are others like me and connecting with them is what keeps me going on my path to healthy eating. Sat, 12 Nov 2011 08:17:00 EST drink more water eating breakfast every morning really makes a difference. along with snacking on veggies, fruit and drinking lots of water <em>104</em> Fri, 11 Nov 2011 13:12:00 EST Get rid of it! I just threw away a carton of ice cream that has been lurking in the back of my brain since this morning. Instead of letting it haunt me, I just up and tossed it out! Is it tempting you? Give it the boot! <em>306</em> Mon, 7 Nov 2011 19:06:00 EST My Weight after Bariatic Surgery Starting weight 237. Now 127 <em>230</em> Fri, 28 Oct 2011 22:53:00 EST Double Benefits!!! If you get hit with a craving, or after you`ve finished eating, brush your teeth. It will get the taste of the food out of your mouth, get your mind off what you were craving and break the cycle of eating. And, it will improve your oral health!!! :D Thu, 27 Oct 2011 19:45:00 EST Ice Cream I was "treating" myself to a pint of strawberry ice cream with a brownie warmed each Sunday evening for quite sometime. It was my gift for making it through a week at work. I have stopped this habit. I have not had this snack for 3 weeks. Yea! Sun, 23 Oct 2011 14:53:00 EST Loose the Stress I found that by lessening the stress in my life allowed the life style changes to slip in and fill the space previously occupied by the stress. Since sending stress packing I've shed 47lbs.<br><br>Circumstances don't defeat you - you defeat yourself when you give up. - Jonathan Lockwood Huie Tue, 11 Oct 2011 00:01:00 EST Quitting You can quit as many times as you want. Just make sure you START one more thime than you QUIT. <br><br>In other words, it's okay if you fail one day, if you have to take short break, if you have a no good rotten bad stinky day, week, month even year... as long as you pull yourself back up, plan to succeed, and start over... once more time than you fail. If you do, you will win, because the option is failing or quitting again, and then starting again! Eventually you WILL win. Mon, 10 Oct 2011 15:44:00 EST Courage By logging in today, you've given yourself a gift. You've been brave. Give yourself the credit you deserve for putting yourself first and taking the risk to try again. Mon, 3 Oct 2011 13:11:00 EST Two steps forward and one step back will still get you there ! Not all goals are reached by a straight line. Ever miss your corner on the drive home? You didn't keep going out of your way, did you. Nope--you made another turn and got back on the main trail--then you continued your travels. It happens to everyone at some time or another. No crisis involved--just another opportunity to improve. You'll get there! <em>332</em> Fri, 30 Sep 2011 19:30:00 EST Better Way to Ice Your Knee (or whatever needs ice) I just read yet another article that suggests icing your knee with ice or vegetables. My husband and I filled sandwich bag that seals with liquid dish detergent. We then put this bag in a second bag and tossed it in the freezer. It won't freeze solid and can be molded around the painful area. I wrapped it in a kitchen hand-towel and it formed perfectly around my knee. More comfortable than ice cubes or rolling around peas. Sun, 25 Sep 2011 06:01:00 EST dont beat yourself up if i slip up, even if it is a couple of days, i dont beat myself up over it, i just take note of how much better i feel when i eat bettter and exercise. thats enough to get me back on track<br> Mon, 19 Sep 2011 15:56:00 EST Weight Watcher pick at least 4 days this week ready and follow plans. <em>194</em> Strengthen & Lean on them when the going get tough. <br><br>Portion correction <br>be activities <em>311</em> <br>Track everything. Wed, 14 Sep 2011 21:47:00 EST getting back to the gym - morning workouts When I miss a morning of excercise and that day turns into a week and then a month (or more!), it is so hard to get back to the gym! Setting the alarm doesn't work. I just feel so tired. So what I do is I sleep in my work out clothes and pack my bag for work and get my work clothes all ironed and ready for the next day. Then when the alarm goes off, all I have to do it grab my car keys and go.<br> Tue, 13 Sep 2011 01:39:00 EST Reading other people's secrets When I had a really bad day today I accidentally found this site. Just knowing other people had 'been there, done that" and found a way out helped me enormously. I gave away the last half of the chocolate bar and vowed to do better tomorrow. Sat, 10 Sep 2011 20:52:00 EST I cheated today...... Today I cheated...I was in need of a chocolate fix and I took it. No I do not feel bad because I continued with my workout plans and stayed on track even though I wanted to take it out on myself.....shhhhhhhh.......I FORGOT I WAS HUMAN. <br> <em>43</em> Sat, 27 Aug 2011 02:25:00 EST Fail up “Ultimately, life is about failing better. Every day you wake up, you get another chance to get it right, to come up from failure, to fail up.” - Tavis Smiley Fri, 26 Aug 2011 18:59:00 EST The first and the best victory is to conquer self <em>306</em> Sun, 21 Aug 2011 21:04:00 EST Forgive yourself track get back up. I found logging my 5 cookies,made me fell safe and in control,<br>as well as accepting the truth and holding myself accountable/ <em>250</em> Fri, 19 Aug 2011 00:31:00 EST The body needs vs. "I need" Just read in Yoga Journal where the author mentioned she got back on track by hearing a teacher talk about how to "place the body" in a certain posture vs. "your body"...she thought about this when dealing with food cravings and emotional eating. Does "the body" need the extra serving, or do "I need" it? If it's "I" then consider taking another look what's behind the craving and deal with the underlying issue first...if it's "the body" truly then nourish it and move on...this really helped... Wed, 10 Aug 2011 01:37:00 EST To help yourself relax. When I start feeling like my work is piling up and my life is starting to get out of control I re-organise my room completely to give myself a new start. It helps me relax, motivates me and helps me realise that I can do things. Tue, 9 Aug 2011 22:14:00 EST Go With Your Gut, Not Your Guilt You've had a day of bad eating and you're feeling like you've really screwed up. Don't let it send you into a tailspin. Consider this: when it comes to the aftermath of poor food choices, our bodies are smarter than our brains. It takes about 24 hours for a meal to move through the entire digestive system, but the mind holds onto the guilt much longer. Trust your gut. It's moved on, and so should you. Every day, your body is a clean slate while your brain is stuck worrying about past wrongs. Thu, 4 Aug 2011 01:31:00 EST Forgive Yourself After a misstep, no matter how big or small, you have to forgive yourself and look forward not back. Forget how many times you've tried and failed. Forget the cheesecake with whipped cream. It has no reflection on you as a person; it is only what it is. Move on and feel proud of yourself that you have, Mon, 1 Aug 2011 12:25:00 EST Join a Challenge! Backsliding IS inevitable. When I came back to SP, I'd track breakfast, maybe a snack or two, but rarely got my full day's nutrition in (not to mention activity). THEN, I joined a couple of challenges with the spark teams I'm in. I haven't missed tracking meals and snacks AND I'm getting my exercise in EVERY DAY! Wed, 27 Jul 2011 22:33:00 EST Tracking Every Day <em>17</em> Getting my tracking done on the computer<br> <em>311</em> Getting my walk in every day!!! Wed, 27 Jul 2011 07:33:00 EST False Friends Fadeout Sometimes I find myself falling into old (bad) habits and it's not easy to get back on track. One day I realized I was letting others convince me to "go ahead and eat" or to skip my exercise "just this once."<br>When I figured this out I knew I had to rethink a few relationships. It was awkward to explain how diet/exercise is important for my health. Those who respect that may need a reminder at times but it's working out great. I slowly pull away from the ones who don't. Fri, 22 Jul 2011 01:15:00 EST Don't Quit, Keep Sparking... I want to encourage you to keep on sparking my friend's, stay focused, you can do it... Take 1 day at a time, don't look back, go slow, remember, baby steps get results, keep your eyes on the finishing line and before you know it you will meet your goals! <em>224</em> <em>306</em> Tue, 19 Jul 2011 17:14:00 EST Every day is a new day, a new 24 hours to try again. change regret to resolve, let go and go on. Even if it is an hour at a time, or 15 minutes. progress is made in baby steps. Turn your mind to happy thoughts that you looked forward to when you first got a glimpse of going on an adventure to a new you and a better lifestyle change. Try to reconnect to those inklings of sparks of ideas and feelings. Have hope and just begin again. We all have to. After all, no one is perfect, Even a perfect egg must crack for a new life to begin. Be kind and ge... Mon, 18 Jul 2011 11:12:00 EST Losing the spark is okay, as long as you get it back. We all go through times when we don't do as we should. Moments were we binge when we shouldn't, or forget to work out when we should... or just start procrastinating. It's all right to have these setbacks, as long as we get back into it. Whatever it takes to find that motivation again - do it! And if you can't seem to get motivated.. then just start doing it again anyway! The momentum will eventually take over. :) <em>306</em> Mon, 18 Jul 2011 10:26:00 EST Tweaking the Schedule I wrote out my priorities on a small card & assigned a 1 hr time slot to get each one done in. ( I numbered my chores, but started with 10 for 10am). Not that each chore takes an hour, but it helped me to stay focused through the day. Life never happens exactly according to schedule, which is good, too. I like surprises & last night we were blessed with a great surprise visit from friends. I didn't get everything done, but did so much better than without a plan & can do better today! It work... Fri, 15 Jul 2011 08:12:00 EST Nothing wrong with a setback Getting back on the horse gets easier if you accept that once in awhile you will fall off. Thu, 14 Jul 2011 20:07:00 EST Take Time To Work On You! It's easy to say you are too busy but, every minute you spend using the tools on and tracking your food and exercise is a minute well spent. It keeps me focused on my goals and reminds me of my achievements. I am working toward my goals now instead of daydreaming about what I wished my life could be. You owe it to yourself and your loved ones to take time for will be happier and that will make them happier too! Thu, 14 Jul 2011 14:48:00 EST Blogging Blogging about a splurge or some kind of back step on my healthy journey allows me to really focus in on what caused it, why I did it, and how to prevent it from happening again :) Thu, 14 Jul 2011 13:13:00 EST Reaction is a second chance to ACT!! Sometimes we fall off track & lose our direction. The most important thing is how we respond to it. Reaction is more important than any action. Our reaction is the most important step than the initial action. For example, we can make a simple mistake at times because it happens unconsciously. But recognizing our mistakes & how we REACT to it is what decides our future. Reaction is a second chance to ACT!! So don't put your head down, move forward & respond with a better REACTION!! Thu, 14 Jul 2011 09:51:00 EST Start Now Don't wait by saying "Ill start again tomorrow." Just do one small thing now that puts you right back into it. Go for a walk around the block, Have a healthy snack, write down your goals for the day, and write how good you feel once you have done it. Remind yourself that you are worth it, and everything little thing in the right direction will take you to your goal. <em>306</em> Thu, 14 Jul 2011 09:34:00 EST Reviewing Your Priorities Life can be such a roller coaster. Right now the only work I have is occasional temp jobs so I might get called in "ASAP" and it might last just a day or two. Paying my bills and buying groceries are good and high priorities, but they also throw everything else off track, such as healthy eating, exercise, family time, etc. On a work, day, work is my priority, but I need to also come home after and review (and plan) the rest of my time to make it all work out better. Planning is the key! ... Thu, 14 Jul 2011 07:58:00 EST Re-Start Your Program Running as much as I wanted to was getting to be a burden for me, to the point that I only did it once a week. I decided to start from scratch and gradually work back into it to go easier on myself. I started back with the C25K program, and it has been a lot easier to get going 3x/week! Wed, 13 Jul 2011 11:50:00 EST Cravings If you have major sweet tooth cravings try Skinny cow candy and ice cream, or peanut butter and jelly! Use 100 calorie packs or 100 calorie (or less) ice creams. Sometimes we need to give in to our cravings, so its good to have "healthy" indulgent items on hand so we dont over-indulge in horrible things! <em>334</em> Wed, 13 Jul 2011 00:55:00 EST Hit the reset button Think like Scarlett O'Hara - "Tomorrow is another day!" Tue, 12 Jul 2011 14:00:00 EST Never give up! After numerous attempts to get back on track, I found that what works for me is staying in touch w/ the message boards and reading all of these secrets for a few minutes several times a day to help me stay focused on the goal. <em>224</em> Sun, 10 Jul 2011 22:06:00 EST Holding Yourself Accountable No matter how bad I am with food and overeat, I make sure I track it, it holds me accountable and helps me get back on track seeing how bad those high calorie foods are in real numbers. Sat, 9 Jul 2011 15:49:00 EST Start Slow Start slow, make small changes, and take it one day at a time. Sat, 9 Jul 2011 15:34:00 EST Staying focused One mess up does not mean you can just quit -- get focused and keep your eye on the prize! <em>344</em> Sat, 9 Jul 2011 13:35:00 EST Track the good and bad Track the binges you have as well as everything else. It puts a lot of things into perspective and it can help you determine why it happened in the first place. Remember this is a life style change and not a diet so there will be ups and downs! Sat, 9 Jul 2011 03:48:00 EST Cravings Just have one bite and no more. Wait five minutes and while you are waiting, focus on something else. <em>211</em> Thu, 7 Jul 2011 09:53:00 EST It's up to you (and ONLY you!) There really are just two choices: EXCUSES or PROGRESS.<br><br>This can be applied to many aspects of life, decision -making, tasks you need to tackle.....<br><br> Thu, 7 Jul 2011 08:55:00 EST Reward your failure......yes, really! I have been one who falls hard. Blowing a meal turns into a whole day, then a week, an then even months. I have decided that if it happens again, I am going to reward myself with 'prize' as soon as I get back in the saddle. This will make me get back on track immediately instead of falling off the wagon for months. Thu, 7 Jul 2011 08:20:00 EST WHEN YOU FEEL FRUSTRATED OR LIKE GIVING UP It took me 3 /4 years to finally loose weight. I found two people who lost a lot of weight and started reading their blog as well as made them a Spark friend. It helped me change my thinking and my attitude! Mon, 4 Jul 2011 09:07:00 EST Beating the occasional bad day overeating hangover blues When I have a bad day food wise it takes a huge toll on me mentally. When I get to the end of a day like that, I sit down and breath. I tell myself tomorrow is a brand new day and I get myself motivated by thinking of extra cardio things I will add into my day. Now I get a good nights rest and start my new day with a fresh outlook Fri, 1 Jul 2011 13:00:00 EST Faith God is our protection and our strength. He always helps in times of trouble.<br>(PSALM 46:1) Thu, 30 Jun 2011 07:30:00 EST Spark through a difficult day Instead of bingeing or otherwise emotionally overeating, spend some time on the Spark People message boards and reading other members' blogs. It's much harder to stuff your face when you're reading about others' successes and challenges. It helps to put eating in to perspective and of course there are always articles/blogs/posts to remind us of reasons not to and alternatives to binge eating. Tue, 28 Jun 2011 21:03:00 EST Excuses and Lexus' If excuses were Lexus', almost everyone would have a garage full and extras parked on the lawn.<br><br>Walk more, drive less. Tue, 28 Jun 2011 16:30:00 EST Brush your teeth to prevent from over eating Brushing my as soon as I finish eating prevents me from going back for seconds and thirds or mindless snacking throughout the day. Once I brush my teeth I do not want to want to eat more. Mon, 27 Jun 2011 18:09:00 EST Getting up and moving while sitting at a desk all day Set up a reminder in the inbox of the email to go off every 30 minutes to "get up and move". Go to the water cooler and fill up your water bottle or take a walk to the restroom. If there are stairs, take a little stroll for a couple of minutes then come back to the reminder and click "snooze" to be reminded again in 30 minutes. It may not be much but it helps to get up and move for a little bit each 1/2 hour or so throughout an 8 hour work day. Mon, 27 Jun 2011 16:39:00 EST Truthful Tracking for Success A tracker is not intended to be a representation of the perfect you. Sometimes we can get off track for this reason. The more truthful you are in your tracking, the more power you have to reach your goal. Even if you're afraid of the caloric content or flabbergasted at the amount of fat- write it down. It can be as simple as "Ate 1 piece of Aunt Sue's German Chocolate Cake" or "2 Pieces of candy from the jar at work." Mon, 27 Jun 2011 14:43:00 EST Using a check book transaction register I had an extra check book transaction register. I am taking that where ever I go & recording all I eat the first column is the time I eat anything, the next is the date, & where it says description of transaction I put the type of food I ate & the next column I put how much. I put this in a plastic sleeve cover with a pen. On the outside of register I put the date I started doing this Where it says name of Financial Institute I put Eating Healthier for My Future Gain of Living Longer. Sun, 26 Jun 2011 08:48:00 EST Just get back out there. I just go back to the basics and start over one step at a time. Even if it is only walking to the mailbox and back. I keep reminding myself that Doing anything is better than nothing. Sat, 25 Jun 2011 13:25:00 EST Look at All You have Accomplished Everyone falls off the wagon at times, but it's not the fact that we fall off but the fact that we get back on, that counts. When you want to come back after time off, think about how far you've already come. Even if you gained back weight, or maybe gained back all and then some, you've still never gone completely back to that old you. You STILL are in the fight to be healthy, and that has to count for something! Sat, 25 Jun 2011 13:04:00 EST Keep weight tracker accurate If you gain weight after a vacation or holiday, update tracker w/accurate weight! It's tempting to leave lower weight there. But don't b/c I've learned I lose the weight quicker when I can start using the tracker to show a weight loss, vs leaving it at the lower (inaccurate) weight & being reminded daily that you're not there. That negative reminder might hinder motivation where being accurate (& showing drops right away) will boost motivation! Thu, 23 Jun 2011 09:33:00 EST Making myself go to the gym Even if its just telling myself I'll work out for 10 minutes just to get myself moving that day I end up doing my full work out once I get going. Thu, 23 Jun 2011 08:52:00 EST Don't throw yourself down the whole flight of stairs! If you have a bad day and decide to finish what you started and go back on the diet tomorrow think of it this way. If you fell down some stairs you wouldn't get up and throw yourself down the rest of the flight. You get up and walk away. So if you slip up start over right away. Don't wait until tomorrow. Giving yourself a chance to get back on track immediately gives you a sense of empowerment! Wed, 22 Jun 2011 03:29:00 EST Excuses Stop making excuses! Make "Active Choices" to do better. Tue, 21 Jun 2011 07:54:00 EST Don't Give UP! So you had a bad day, fell off the wagon, hit a plateau? Just don't give up! Try changing something up. Don't fool yourself! If you are not doing what you know to do, start making those right choices! You will do this as your keep implementing those healthy choices day and day out! You are a champion! Don't listen to anyone who tells you anything else. Mon, 20 Jun 2011 13:51:00 EST Back to Basic's When you start to back-slide/go back to basic's.start with the beginning what and how much and when are you eating. Keep your logs and you find yourself naturally getting into the flow of things once again. Sun, 19 Jun 2011 20:23:00 EST Give and take If you cheat on a treat - you owe yourself a cardio calorie burning session to equal the treat calories. Sun, 19 Jun 2011 14:10:00 EST Don't Start Over! When I get off track and feel like I have to start all over again. Instead of getting discouraged, I tell myself that I am not starting over from scratch...I'm picking up where I left off. Because I have not undone the knowledge and experience I already aquired. I just have to keep moving forward in the right direction and the mistakes will erase themselves over time. This helps me get back on track quickly and not fall into a pit of depair. Remember...the glass is half full! Fri, 17 Jun 2011 23:47:00 EST Accept your body NOW! I have a problem with body imagine, and when I started gaining weight, it just got worse. It got to the point where I wouldn't look in the mirror. Well last week, I MADE myself put on the bikini I had from when I was thin, and really look myself in the mirror. And I told myself, "I love myself for the person I am, and I accept that I have gained weight. I will not feel guilty for gaining weight, but work to lose the extra pounds. " Thu, 16 Jun 2011 13:47:00 EST positive thinking When I have a negative thought, whether it be about my weight, goals, or ex-boyfriend I make myself do 5 pushups for every thought Thu, 16 Jun 2011 04:49:00 EST Refocusing on what is really important! I received this quote from one the fabulous Sparkle People and expanded it and posted it as my title on my SparkPage. The first and last lines are what I added and I am using that to get myself motivated to get my butt in gear and get the weight off ONCE AND FOR ALL! Tue, 14 Jun 2011 12:07:00 EST A Secret I LOVE to Share I PRAY and when I am done praying, I thanks the Lord for what He will accomplish! Mon, 13 Jun 2011 16:46:00 EST Do not overwhelm yourself When you get into "weight loss mode," remember that it takes time to reach your goal. Here are a few tips and tricks to making weight loss happen without becoming an overwhelming task in your daily life. <br>If you're like me, you saw the scale or felt the tightness in your clothes and it made you say "something's got to change," and you've said it to yourself 100 times. <br> Mon, 13 Jun 2011 13:22:00 EST Quote from one of my mom's favorite songs "Will you remember the famous man who had to fall to rise again? So pick yourself up, dust yourself off, start all over again." Sat, 11 Jun 2011 17:52:00 EST When the world says "give up",hope whispers"try it one more time"-author unknown The hardest part of losing weight is staying with it. I know this from personal experience. I think sometimes, when we want something so much, we become highly critical of ourselves. I am here to tell you that perfection isn't possible. We all have bumps in the road. If you mess up, that's ok! It's part of this journey. Old habits are hard to break! Not impossible! They remind us of what we don't want & test our resolve. Get back with your program & keep going. A healthy life is possible 4 a... Sat, 11 Jun 2011 07:19:00 EST Visualize how you feel What helps me is to visualize how I FEEL after certain choices. I recently got back on track on my diet, and every time I eat, I sit and think: do I feel sluggish and bloated, or do I feel good? I find after I eat a healthy meal I feel energized, not bogged down and guilty. After exercise, I think, "how do I feel? Do I feel lazy and fat or do I feel good?" Really closing my eyes and visualizing how I feel after choices I make helps me remind myself why I need to do this. Fri, 10 Jun 2011 11:38:00 EST RESTART BUTTON I have an imaginary restart button in my head that I push for a fresh start after any slip ups or mistakes I make. It's refreshing and has been so very helpful in breaking the negative cycle of feeling guilty and then out of guilt, making even more poor choices. Stop beating yourself up! We all make mistakes! Push your restart button & move forward to a healthier you! Thu, 9 Jun 2011 12:41:00 EST Every day is a new day I realize that every day is a new opportunity to begin again. I can not let my past mistakes dictate my current and future behaviors. Tue, 7 Jun 2011 19:36:00 EST Gentle reminder Go through your goals list earlier in the day. It helps me as a gentle reminder to eat my fruits, reminds me I need to schedule my walk, and do other items on my priority list. When I don't, the flow of events carry my goals away without my realizing how the day is gone. Tue, 7 Jun 2011 11:33:00 EST Get Honest with Yourself If you have fallen off tack, be honest about why and what it will take to find consistency. Is what you are doing sustainable? Are you eating out of boredome, anger, depression? What are the goals of your journey? Getting honest is the best first step Mon, 6 Jun 2011 13:38:00 EST Strict Diet Regimen for a Few Days w/Weight Loss Being its own Motivation After 8 months of struggling to get back on track and stay there for more than a few days, I finally found what works for me... I put myself on a regimented diet with very low carbs for a specific time period (The 17 Day Diet). I stopped craving carbs and saw a fast weight loss on the scale. Finally losing a significant amount of weight in a few weeks has made all the difference. I am back...and here to stay!! <em>140</em> Sun, 5 Jun 2011 08:38:00 EST Baggie jeans What has helped me maintain each weight lose is to get rid of those baggie jeans and baggie shorts. At each stage of a weight lose, about every 2 sizes I treat myself to "fitted" jeans. This way I can't slip up to bad and more then a couple of pounds of gaining, I have to get back on track, especially if all baggie ones are gone. Tue, 31 May 2011 19:11:00 EST Choose your friends carefully Be sure your friends are supporting you. Many will pretend they are then offer you cake and say 'you deserve it'. Stick to your rules and be sure your 'real' friends know them too :) xx Tue, 31 May 2011 10:18:00 EST Starting Over Streaks are wonderful, and we all want them, but what happens when we break them? We start over! A single setback shouldn't be enough to break down all the progress that we've made. When we mess up - and dear lord, we all do - there's no shame in starting over from scratch. If anything, having the strength to get back on that horse takes more effort than maintaining even the longest streak! Tue, 31 May 2011 08:39:00 EST Change Nothing changes if nothing changes. No matter how little the change it changes your life. Tue, 31 May 2011 05:51:00 EST Celebrating It was a Birthday dinner at her favorite restaurant. Took me way over the limit but logged it all in my nutrition tracker anyway! Tasted delicious, but was a one time thing. Not sure I could do it without the tracker to help me realize how I need to eat. <em>33</em> Mon, 30 May 2011 12:53:00 EST Keep trying . . . Everyone(I do a lot) will slip and fall of the wagon, but keep getting back up and getting on the wagon!!! You can do it!!!! Start small . . walking 10 minutes every day for 7 days, then add another 7 days . . until you have 21 days . . they say it takes 21 days to make a habit!! <br><br>You are worth every step you take to have a healthier and more active lifestyle!!! YOU are an awesome person!!! <br><br> <em>306</em> Keep up the great work!!! Sun, 29 May 2011 12:15:00 EST After You Fall If you should have a slip-up don't go blowing off the rest of the day. Pick yourself up by going right back on your eating plan. Don't think that the rest of the day or night is ruined. Go back on your plan right afterward. <em>213</em> Sat, 28 May 2011 19:04:00 EST Begin Again! Never be afraid to begin again! Let yesterday's mis-steps stay in the past. Begin again today. Renew, reinvigorate, rejoice in today's victories. Sat, 28 May 2011 11:58:00 EST Keeping Focus I started my weight lost program a three weeks ago before signing on to this websit. it is by the Grace of God I came upon this site. I don't dwell on the past, it took me time to put this weight on so it's going to take time to take it off. This is my mantra! <em>41</em> Sat, 28 May 2011 09:39:00 EST Forget Forget about what you did wrong only concentrate on what you have to do. Fri, 27 May 2011 06:29:00 EST I quit smoking I quit when I had 10 lbs to lose, now I have 15! I am successful at being non smoker. Have plan to stick more closely to my meal plan and add walking 3 days a week to my 2 days of aquacise..Hope this will be my plan of success Wed, 25 May 2011 00:42:00 EST positive reinforcement whenever I go a bit over my calories, don't excersize or don't lose as much as I think I should be I always say out loud how far I've come. This helps me realize that nothing comes without work and time, and then I smile and go clean something. Keeps me busy and less likely to give in to snacking Mon, 23 May 2011 14:30:00 EST Each day is a blank slate Stop beating yourself up over that dessert you ate yesterday. First of all it's a good thing that you ARE beating yourself up - it means you want to eat healthy. Second of all, you can't change the past. It happened. Let it go. Today is a brand new day full of decisions you ARE in control of. Pick the healthier foods today. Drink more water today. Exercise more today. Don't let one slip up cause you to raise the white flag. We all make mistakes! Embrace today! Make good choices today! Sun, 22 May 2011 14:41:00 EST reaching your H2O goals Getting enough water in helps me stay hydrated and feeling better in every way. When I don't drink enough water, I feel bloated and "blah". SOO, in order to make sure I get a good start on getting in enough water in a day, I fill up a large water bottle the night before (atleast 16 oz is what I do) and stick it beside my bed. In the morning, the first thing I do is drink the water... Thu, 19 May 2011 15:01:00 EST Use your experience You know what you did when you started. You're one step ahead of the game. Begin again without self-recriminations. The past is past. Do what you did in the beginning. If you've lost some good habits, or resurrected some bad ones, use your experiences in setting things right. You got started before. You can do it again. Thu, 19 May 2011 11:57:00 EST Remember... Whenever I get out of the habit of exercising regularly, the only thing that gets me going back is remembering how great I feel when I'm exercising. I don't mean how proud or satisfied I am with having done what I need to do, but that amazing physical feeling I get when my heart rate's up and my muscles are working. Tue, 17 May 2011 12:19:00 EST To-Do-List There's nothing more than I like than being able to cross things off a to-do-list. So if I make one up and print it out with the exercises that I should do for that day, I'm more likely to actually do it. There is something very satisfying in drawing a big red line through those exercises. <em>104</em> Mon, 16 May 2011 21:09:00 EST Buying treats Every once in a while, you feel like having a treat. Afterward the feeling of guilt builds and that can make you fail. What I do is "buy" my treat thus taking away the guilt. I chose to do situps. The exercise you chose is your decision. I chose situps because it was a "punishment" that was doled out by my Senai in my martial arts class. At one time, I had worked up to doing 600 situps a day. It worked and I didn't have any guilt. Thu, 12 May 2011 20:29:00 EST to weigh or not to weigh.. I know your not suppose to weigh everyday...BUT..<br>for as long as i can remember i get out of bed and as soon as my feet hit the floor i step on my scales. if i'm up a pound or two from the day before i do an inventory of what i ate and what i did the day before, i re evaluate and take care to eat healthier and less on that day and to move more. people keep telling you not to weigh everyday, so i tried to weigh once a month and when i weighed i had gained 7 #'s. when i didn't see the number... Thu, 12 May 2011 15:27:00 EST Limited on time Snap a picture of your entire meal including drink with your phone, then be sure to log it in SP later that day. Something about lying in bed, seeing what you put in your mouth that day...accountability. Thu, 12 May 2011 14:43:00 EST Everyday begins with no mistakes! <em>306</em> <br><br>Im thankful for each new day, open to a fresh start! <br>It's too easy to give up if you slip up, but better to keep going! Tue, 10 May 2011 14:46:00 EST How many times? How many times have you fallen and gotten right back up? Staying on track is no different. Read as many SP stories, secrets, quotes, moitivations, and so forth until you find that clue word that will help you get on the right track again . If I can do it , so can you.=) Tue, 10 May 2011 05:01:00 EST Use a Sticky Note! I am in a Challenge Spark Team and the goals change weekly.<br>My Windows comes with Sticky Notes and I am using it to keep track of my weekly goals! Works great!! Mon, 9 May 2011 10:46:00 EST Falling doesn't make you a failure, Stopping does. Try and try again. Dont give up. So what if this is your 3rd, 5th, or 10th time trying to be healthy, exercising, trying to lose weight. Whatever you are trying to do, keep doing it till you reach your goal. Good luck, WE CAN ALL BE WINNERS! <em>252</em> Tue, 3 May 2011 10:57:00 EST plan ahead So you messed up today. Call that meal, snack, day a loss. Let's move on. I find if I plan out my meals for the next day... jot it on a notepad, enter it into spark's nutrition tracker... I'll be more motivated to stick to it!!! oatmeal or whole wheat toast with smart balance spread and 1/2 cup fruit is always a great start to the day. Sun, 1 May 2011 10:01:00 EST Stop calling it CHEATING! My biggest self defeating behavior was refering to those times I ate something that wasn't on my "healthy choice" list and saying I cheated. Saying you cheated is a negative and when we feel negative we end up giving up. If we allow ourselves to treast ourselves now and then Cheating will be a thing of the pass and we will reach our goals! Sat, 30 Apr 2011 19:16:00 EST Consistency I'm a member of Spark since 2009 but I failed to be consistent on track, Now i decided to be committed in my consistency Sat, 30 Apr 2011 05:26:00 EST My secret for today I am starting again to keep a food log .... A food log keeps me to stay aware of what I eat and using Spark People keeps me aware of my calorie comsumption too <em>48</em> Tue, 26 Apr 2011 10:02:00 EST A day over your calories is not a broken diet. Just because you go over one day, dont use that as an excuse to binge that day, the next day, and the day after, climb right back on that wagon the next morning. And dont worry about that one day over, it won't damage your long term progress. Tue, 26 Apr 2011 09:44:00 EST Stopping Points One morning I was getting very frustrated at all the red lights on the way to take my daughter to school. That's when my 7 year old said "Drive happy, Mommy. Life is full of stopping points." I should apply that same wisdom to my weight loss journey. I haven't been off track. I was just at a stopping point, and now it's time to stop being upset and start going. Mon, 25 Apr 2011 11:38:00 EST I need data-pedometer I have discovered that I need data, real hard facts, in order to be successful. Having a vague feeling of success, or guessing at how I am doing just doesn't work for me. I thought my exercising 30 minutes every other day was enought to make a difference. NOT. So now I have a pedometer and I was shocked and appalled to realize that I was only walking 2000 steps a day. So now my goal is 8000 steps per day. Sun, 24 Apr 2011 16:28:00 EST Try something new Nothing changes if nothing changes! It doesn't matter if it is a food or an exercise, I am a creature of habit. When I decided I wanted to be healthy it meant learning new habits. There are hundreds of tips and I just had to start with one (like taking the stairs, parking further away, choosing an apple, trying a fitness class). One thing lead to many so now I have tried snow shoeing and a zumba class and ate quinoa! Healthy choices that had to start with ONE! Sat, 23 Apr 2011 13:26:00 EST Starting Over/ Holy Week For those of you who are Christians, this quote says it all:<br><br>"The resurrection gives my life meaning and direction and the opportunity to start over no matter what my circumstances." Robert Flatt<br><br>Starting over is a special gift and we should take into it what we have learned from previous attempts. This is the perfect time and season of rebirth to go for it!! Fri, 22 Apr 2011 10:31:00 EST Keep up the nutrition tracker no matter what. If you record what you eat even when you know it was over your limit or a food you maybe shouldn't have eaten it will keep you on track. If you avoid recording something, it makes it hard to go back. Skip a day and then it stops becoming a habit. Don't beat yourself up over what you ate, just record it so you can keep track of your eating and amounts. All research shows that this is one of the most successful ways to lose and keep weight off. Wed, 20 Apr 2011 17:12:00 EST Stop fridge picking Fitting a child lock to my frigde helped me controll my binge eating. As i had to stop and think about removing the lock to get into the fridge. This also works on cupbords were other family members keep their snacks as well. Wed, 20 Apr 2011 06:19:00 EST Be Nike!!! Be Nike!!! Just do it!! I've been there, made excuses, fallen off track, not visited the site, eaten junk for weeks on end, been "too busy" to Spark, c'mon, they're all EXCUSES!! <em>46</em> You can plan as much as you want, you can read as much as you want, but if you just do it, results will be there!!! It's never too late!!! START TODAY!! Tue, 19 Apr 2011 20:37:00 EST Log in daily Even when I feel like nothing else in my healthy lifestyle wanna-be is going right, I at least log in every day or as often as possible even if nothing else! I find this simple action keeps me remembering that I HAVE weightloss and healthy lifestyle goals. This encourages me to get back to my other good habits ASAP. Tue, 19 Apr 2011 19:16:00 EST Getting back on track? Eat as a family! Studies have shown that dining as a family with children and teenagers, have a significantly lower chance of developing extreme eating behaviors later in life. Mon, 18 Apr 2011 07:57:00 EST To thine own self....BE KIND! My secret success is being kind by not loosing sight of my goals and giving up the program, even though I gained 4 pounds during a weekend of wedding events and grand meals. I'm ok! Spirit Live Strong <em>160</em> Sun, 17 Apr 2011 07:09:00 EST REALLY REALLY Track Your Food to Get Back on Track On the last day of November, 2010, I entered a secret in this category about the importance of tracking when you're off track. I've learned even more how true it is. I've spent several weeks of maniacal eating, each day telling myself that I'd get it together the next. Finally, this a.m., I hit the nutrition tracker. I've eaten the right things; the idea of doing otherwise doesn't even occur to me now. Half a day and I know I'm back in the saddle. Fri, 15 Apr 2011 15:52:00 EST Journeys and Detours Remember that every journey upon which we embark has roads that are full of potholes and detours. Do not let this discourage you from continuing on to your final destination! Weight loss is the journey, maintenance the destination. Learn from the detours, repair the damage from the potholes and move on!! Fri, 15 Apr 2011 13:57:00 EST Join the Spring 5% Challenge Group The groups are smaller focused and very supportive. Weekly weigh ins, record your daily exercise, and healthful weekly activities. The comraderie of the group and friendly team mates give you the gentle nudge to keep going.<br><br><BR>yspark/groups_individual.asp?gid=49373<BR><br><br> <em>67</em> <em>267</em> <em>274</em> <em>312</em> <em>192</em> <em>306</em> Fri, 15 Apr 2011 13:08:00 EST Getting right back on the wagon When you start to backslide...stop...ask your self what your goals are...repeat what you want to accomplish in regards to your weight loss and healthy living Fri, 15 Apr 2011 11:06:00 EST Failure Is Not Part of Our Vocab We need to understand that in no way have we failed. We only fail when we give up. Wed, 13 Apr 2011 19:25:00 EST Failure Is Not Part of Our Vocab We need to understand that in no way have we failed. We only fail when we give up. Wed, 13 Apr 2011 19:23:00 EST Picking Yourself Up Again Sometimes you're going to have tough days, or even days that are flat-out terrible in the eating and exercise department. And that's okay. It won't ruin you unless you let it. Instead of giving up, do something small, like taking a 15 minute walk, and build up from there. All is not lost. You are stronger than you think! Wed, 13 Apr 2011 15:38:00 EST Journaling I find writing every thing I put in my mouth needs to be written down. It keeps me on track.. <em>4</em> Wed, 13 Apr 2011 12:10:00 EST Type Before You Bite No matter what I am going to eat before I put it in my mouth, I log it. That way, I am taking full responsibility for what I'm eating AND I know how its affecting my cal totals. Mon, 11 Apr 2011 14:57:00 EST calendar girl In order to get back on track after a rough period, I print out a weekly calendar from my computer and make a daily to do list on it including exercise, logging my food. At the end of the week, if I check everything off, I get a reward for getting things done, like a new lip gloss or an evening vegging out watching a bad romantic movie. <em>20</em> Mon, 11 Apr 2011 14:52:00 EST Say it out loud! When ever I fall off track a bit, I tell someone (parent, friend, Sparkfriend) how I fell off track and how I'm planning to get back on track. That gives me accountability for my poor choices and my good ones! Sun, 10 Apr 2011 12:47:00 EST It's not so important where you been. What's important is where you're goin' 'Nuff said? Fri, 8 Apr 2011 20:05:00 EST Visit & comment on member blogs I find that when I am feeling discouraged or off track---I bounce right back after reading other member blogs. I can find inspiration there & when I find another who is experiencing the same obstacles I am I make comments. Helping others get back on track or feel better helps me get my focus! <em>252</em> Fri, 8 Apr 2011 13:14:00 EST You are only human If you make a poor decision, admit it, learn from it and move on. Unfortunately, you will probably slip up again but it will be okay. Try to follow up a bad choice, with 5 good ones. Next thing you know, those slip ups will be less frequent and you won't feel as bad about them. Wed, 6 Apr 2011 08:41:00 EST To Do List I have noticed when I have a To Do List, I will do everything on the list each day. Exercise is on the list every day. Without a list, I tend to think of things I need to do but just don't get up and get them done. As a result, I had not been exercising regularly. Now I do some sort of exercise every day since it is on my list! Wed, 6 Apr 2011 07:30:00 EST Eating Out Eating out with a decision made and a plan. I stuck to it. <em>306</em> and I did it. Wed, 6 Apr 2011 06:19:00 EST Alarm to get back on track I set an alarm on my phone for the time of day I usually get out of control with my food. (8:00 pm for me). the alarm says "FocusOnYourLife!" <br>It reminds me to take control. Tue, 5 Apr 2011 11:04:00 EST Re-read The Spark I am not totally off track, but I decided that I needed the motivational boost that I got when I first read The Spark. So, I dusted off my book and am getting back on track! Tue, 5 Apr 2011 06:47:00 EST Do not continue to ignore the problem. I know I feel better and look better when I am acknowledging and handling my weight issues. Do not allow yourself to let day after day go by and ignore the problem. Act! <em>104</em> Mon, 4 Apr 2011 11:12:00 EST Nothing wrong with a small punishments when you've deviated from the plan. I know were all about rewarding ourselves for the good, but we know a good stern talking to, grouding or punishment has taught us a lesson or 2 in the past. When i get to my nutrition feedback at the end of the day, and I have no calorie deficit because i ate 4 cookies instead of 1, I make myself drop and give me 30 pushups (or whatever hurts, used to be 10, but i'm stronger now). I hate them, I really do, and the next day when my arms are aching, I skip the cookies Mon, 4 Apr 2011 09:59:00 EST Blogging Forcing yourself to blog about how you feel requires that you take the time to take stock of how you are doing - re-connecting the mind and body. Writing it down does not allow you to easily dismiss how you are feeling. The activity of blogging can turn around your attitude and perspective in a very short time. Sun, 3 Apr 2011 15:50:00 EST Forget the Past, Move Forward Whenever you eat more than you should or the wrong type of food; admit it and then move forward with the resolve to do better from that moment on. Sun, 3 Apr 2011 11:08:00 EST Just something to make you smile.... "Those who forget the pasta are condemned to reheat it." ~Author Unknown<br><br> <em>334</em> Sun, 3 Apr 2011 09:27:00 EST Perspective If at the end of the day, I feel like I've made lots of bad choices, I look at my reports-in particular daily calorie differential. Even though you shouldn't use it everyday, alot of the time, I find that I have still burnt off 100kcal more than I ate, or that I'm actually level. This makes me more determined for the next day. I don't weigh myself the next day either-as a fellow sparker once said: your weight today is not a result of your actions yesterday. <em>306</em> Sun, 3 Apr 2011 09:25:00 EST Start from the Beginning Again! If you are starting Sparks over again, re-read all those wonderful articles and go back and start the healthy eating plans from Step 1 forward. It was a great reminder of why the program worked so well at the beginning ! Much Success to one and all ! Second Time around and proud!<br>Kay & The Pups <em>67</em> <em>313</em> Sat, 2 Apr 2011 14:37:00 EST There's No Shame in Hitting "Reset" I posted a blog this morning after floundering for too long. I shared honestly where I am and what I need to do to get back on track. The support I've received is heartwarming. The freedom of being honest with myself and sharing that is an unexpected bonus. Sat, 2 Apr 2011 14:35:00 EST Don't Reinvent the Wheel Sparking works. I am realizing that when I deviate from spark premises, thinking I know better, I have setbacks which put me off track and harm my motivation. Sat, 2 Apr 2011 05:46:00 EST Re-Read After rereading an article I'd bookmarked to my favorites months ago, I was armed with a few 'new' tools to battle the month of April that I'd forgotten about since first reading the article. Reread some of your favorite articles & you'll rediscover things that can help you get back on track. Fri, 1 Apr 2011 18:51:00 EST List of Vows I sit and make a list of vows for myself (if you want to call them goals or promises that works to) as a reminder of why I want to be - and why I deserve to be - healthier <em>9</em> Thu, 31 Mar 2011 19:17:00 EST MY SECRET IT REALLY IS NOT A SECRET BUT I LOVE TO WALK AND ENJOY THE OUTDOORS Wed, 30 Mar 2011 22:40:00 EST Add a Friend Friends make it easier! Wed, 30 Mar 2011 19:44:00 EST spring in to weigh lose i will start jogging Tue, 29 Mar 2011 19:52:00 EST pizza I ate a slice and it set me back a bit but I was able to get right on track! Tue, 29 Mar 2011 16:57:00 EST water the main reason for me getting off track is being away from home and not drinking enough water. Drinking my 2 litres a day is the BEST thing I have done Tue, 29 Mar 2011 04:14:00 EST refusal I refuse to buy larger pant sizes, its this size or smaller Mon, 28 Mar 2011 21:49:00 EST invision yourself in those shorts or skirt i hang my favorite shorts or skirt in the living room as a constant reminder of what im working for , and how glad i know i will be when i get there !!!!! <em>205</em> Mon, 28 Mar 2011 16:55:00 EST Realizing it. I can't believe it. With full intention to loose and keep it off I got caught in old patterns and started gaining again. I am shocked. Really. So I will say realizing what is going on is an important step to getting back on track. <em>227</em> Sun, 27 Mar 2011 02:02:00 EST Envision It After a day or week (or longer) of mindless eating and snacking, I get back on track by stepping back before I eat something and envision what that will do to my body after I eat it. This helps me realize the minute long pleasure I will feel from eating that brownie or what not will stay with me all day in the form of extra fat and sugar. Suddenly that brownie isn't worth it anymore. Tue, 22 Mar 2011 09:41:00 EST As a Perfectionist, This Really Helped Me "The emotional upset of failed perfectionism can make it virtually impossible to stay motivated."<br><br>This is a snippet from a SparkPeople article. I am a perfectionist. Perfectionists aren't perfect at all, but we set the standard of perfection for ourselves and if we don't meet that, then it's all-or-nothing. I realized that this is the wrong approach to weight loss. I have to remember to strive for excellence (which is attainable) rather than perfection, which is unattainable. Fri, 18 Mar 2011 12:03:00 EST Don't wait! After a slip up, get back on track immediately! Do not wait until tomorrow! Did you consume too much fat in a meal or snack? Then eat light portions of low-fat foods for the rest of the day and drink lots of water! Thu, 17 Mar 2011 20:51:00 EST Track your food before you eat it I am not organized enough to track my food a whole day ahead. However, I find that entering my next snack into the Tracker helps me look forward to it. I also look at yesterday's Tracker meals and copy them into today's Tracker if I want them again. <em>265</em> Wed, 16 Mar 2011 04:53:00 EST Everything is permissable but not everything is beneficial .... From the book Made to Crave. Think about this in terms of the choices you're making. You shouldn't have things be off limits so they become a forbidden food (which is sometimes all you can then think about) but think about it in a way of how it actually benefits you before you eat it. Tue, 15 Mar 2011 15:11:00 EST staying on track everyone thinks this is so easy you can eat and drink whatever you want but did you think about how hard it is for the people who cant do that and just gain weight because of stress or meds or people who say you didnt lose anything your still fat it takes time and time will be you cant do everything in one day and see results in a day sorry but it just dont happen that way <br> Sun, 13 Mar 2011 09:12:00 EST Track it Anyway! No matter what you ate, put it in your nutrition tracker! Yes, it's upsetting when you realize you overate by 1000 calories, but putting it in the tracker makes you face your slip-up, and it keeps you accountable to yourself. Not tracking a day because you did badly gives you silent permission to do it again, if you're not careful. Sun, 13 Mar 2011 00:41:00 EST Create a Focus I found myself just plugging along and that wasn't working very well! I decided to list out the things that I know will help me to reach my goal and dedicate myself to doing those things. I also posted them on my SparkPeople and FB page to keep me accountable! <em>306</em> <em>248</em> Thu, 10 Mar 2011 09:15:00 EST Goals - rework your goals! Your goals are the one thing that will keep you inspired & motivated, that is if they are meaningful/important to you, if they are measurable & obtainable, & if they are given a due date. After 15 months, I'm working on my again & feeling some awesome motivation! Thu, 10 Mar 2011 01:02:00 EST When you're "stuck" - when in doubt - just shower! I find myself getting stuck in this cycle: I don't want to shower until I exercise or clean house, i.e. "earning" my shower by getting sweaty first. <br><br>Then, because I'm struggling to stay on track, I put off the "getting sweaty" part for another day or two (or more), I don't realize how icky I'm getting anyway, and how it's making my mood that much worse. <br><br>Finally, I recognize my pattern, and push myself to just DO it - get in the water! It clears my mind and makes me "right... Wed, 9 Mar 2011 21:02:00 EST Notice the little changes to stay focused It's good to know you're making progress ... start to notice the things that may not be visible on the scale or even your clothes yet because they are there just waiting to be seen. Wed, 9 Mar 2011 16:30:00 EST Fooled around and GAINED 10LBS BACK i need help getting back on track and motivation can anyone help <em>29</em> Wed, 9 Mar 2011 09:09:00 EST Breakfast Fat Tuesday: I piled my plate up high with lettuce, craisans, walnuts and a new salad dressing!!! Even though it was fat tuesday, I did not want to plunge into darkness, it is too difficult to return to the light!! <em>43</em> Wed, 9 Mar 2011 08:34:00 EST visit this page daily not only coming to sparkpeople and tracking, blogging, etc, but visit the getting back on track page daily, even when things are going well, it will keep you on track and you can read a new idea every day. Tue, 8 Mar 2011 22:24:00 EST % Don't put in 60% hoping to get 100% out. You have to put in 100% to get 100% out. This isn't the Bernard Madoff weight loss plan. Tue, 8 Mar 2011 08:22:00 EST Accountability If you have a friend or partner you really trust; let them share your Spark People Information or reports. It helps keep me honest, and is motivating at the same to time to know I have someone close to me to support my efforts! Sun, 6 Mar 2011 21:51:00 EST Change a habit Look at when you are eating and see if you can change something to make it difficult to eat at that time - sign up for a class, plan to call a friend, etc. -- anything that forces you to stay away from eating opportunities during your vulnerable times. Sun, 6 Mar 2011 10:48:00 EST Nutrition Tracker Favorites I recently got back on track by cleaning out my list of favorites in the Nutrition Tracker. I deleted the foods I no longer eat regularly and really saw how much non nutrient foods I had been eating since I started with sparkpeople. My habits have changed so much and it was lightening to remove so many junk foods from my "favorites". Sat, 5 Mar 2011 18:14:00 EST Say goodbye to "perfect" When you have slipped up, don't be critical of yourself. Nobody is perfect, so if you try for perfect, you set yourself up for failure. Don't try to make up the difference. Just jump back in where you are, and get back on track. Sat, 5 Mar 2011 09:54:00 EST walking with a friend Walking with a work buddy who will motivate you to go the extra 15 minutes really will make a difference.<br> Fri, 4 Mar 2011 14:26:00 EST Lovvorn I agree with so many others here. I started this journey two weeks ago and have fallen off the horse with my diet on several occasions. The secret is to accept what you did, don't beat yourself up anymore, and move on whether it's the same day or the next.<br>I'm on the bootcamp challenge and on days I can't get to the workout, I make it up the next day by doing two.<br>Good luck to all. Fri, 4 Mar 2011 10:33:00 EST Disgusted I am so disgusted with my weight. I have never been this big, even being pregnant. It is so depressing to try on clothes or look in the mirror. I have to get this off and I will. Fri, 4 Mar 2011 07:00:00 EST getting back on the horse The only thing that helps me is to pray on it ,then I can get right back on that horse. Thu, 3 Mar 2011 12:17:00 EST I love the first of the month I view the first of every month as a time to let go of the negative of the last month, focus on the positives of last month, and evaluate how I can make this month better. Tue, 1 Mar 2011 12:27:00 EST Be Happy As You Are Be happy as you are. It was only after I stopped thinking about this journey as a path to eventual happiness that I was able to really commit. I am happy as I am. I'm not losing weight because I dream of being the perfect sized me that can one day shop in Forever 21. No, I'm happy as I am. And it is now, when I've probably had the highest self -esteem ever that I can really commit to this. This is for my health, I won't become discouraged with the scale b/c it's a lifestlye change. Loveu... Sun, 27 Feb 2011 10:49:00 EST fiber I drank a fresh fruit shake for lunch and breakfast with added flaxseed and bran and it kept me full until dinner Wed, 23 Feb 2011 18:54:00 EST Magazines I subscribe to a fitness magazine and when I need motivation, I go back and read them. there are all sorts of great food tips, exercise workouts and good general health info to discover and try!<br><br> <em>203</em> Wed, 23 Feb 2011 08:57:00 EST