SparkPeople Getting Started Secrets Learn some of the secrets of success for Getting Started from SparkPeople members. SparkPeople Getting Started Secrets Focus on movement I have never been an avid exerciser. Since I am starting new again here on SP I am working on changing that part of my program. To begin with I am just focusing on moving more. That's my beginning small step. Fri, 11 Dec 2015 18:42:00 EST Secrets of Success I had to write down my big goal. Then the steps that would get me there. Each week I would add a goal as well as keeping previous goals. ie. drinking 8-10 glasses of water, then 8-10 glasses of water + 5 servings of fruit 7 veggies. Then getting steps etc. Fri, 28 Aug 2015 17:58:00 EST Water Helps Drown Cravings I have found that when I am really trying to fight a craving, it helps to drink a glass (or 2) of water and wait 10 minutes. It has worked so successfully for me, that I now tell myself I can have whatever it is I want if I simply drink my water and wait 10 minutes first. More than half the time, the craving passes and I'm better hydrated. I was initially inspired by reading an article that we sometimes crave sugar (or think we're hungry...) when we're actually thirsty. Crazy, huh? Thu, 7 Aug 2014 16:40:00 EST 10 minute Movement Breaks When I first started just 2 months ago I was SOOOO unfit. Just walking from the parking lot into the building I work in was enough. So I started parking at the far end of the parking lot and walking the long way in. I made a point at break time to just go out and walk around my building ONCE. By incorporating just two 10-minute movement breaks into my daily schedule everyday I started to see a difference. Now I can walk a mile at a time and look forward to those breaks! You can do it too! Wed, 6 Aug 2014 18:13:00 EST Tomorrow Tomorrow will NEVER come if you put off what you know you need to do TODAY. Tue, 29 Jul 2014 17:35:00 EST Fake it 'til you Make It I'm not a big fan of exercise, I typically don't get that "runner's high" until after I've cooled down. So for me getting motivated to get out and walk or run is very difficult. I've found that when I'm starting out if I pretend that I enjoy it or fake liking it I'm more motivated to get going. I do this long enough and eventually I start looking forward to my exercising.<br> <em>306</em> Sun, 13 Jul 2014 19:19:00 EST Make it a game! I tend to stick to anything fun. If I'm watching tv, sometimes I'll pick a word I know will occur in the show (For example, for supernatural the word is awesome). If I hear the word, I'll pause the show for a minute and do some sort of healthy exercise: jog in place, crunch, jumping jacks, or drink a glass of water if my intake is low. This helps me to stay on track. Thu, 3 Jul 2014 15:18:00 EST Set New Goals to Build a Record of Success I have learned that I too often set goals too high. Constant failure to make the mark discourages me and I fall away from trying. Now I set goals that are attainable, see that I can easily do that, then add a little until it becomes a challenge. I sit at that level until that, too, is easy; increasing in small increments to make it a challenge again. This practice is protecting me from discouragement so I can stay the course. Start small. Build big! <em>521</em> <em>306</em> <em>381</e... Fri, 2 May 2014 09:38:00 EST start small build up I started back today I did several small 5 min work outs today while my coffee was being brewed and my breakfast cooking . Yes, it was only 83 calories burned,but that was 83 I did not burn in the previous mornings. it is a start & I feel good about myself!! Mon, 28 Apr 2014 10:29:00 EST Start walking every day. I would procrastinate about walking every morning. Now I just do it before I do anything else in the morning and it is done! Mon, 7 Apr 2014 21:07:00 EST Old School European mentality When my husband would come home from a hard day's work, I had that old school European mentality to feed him to his heart's content, and I'd be right there beside him eating the same amount! UNTIL we got his blood tests results! I thought I was taking care of my love by preparing healthy foods. What I didn't realize was the portion sizes were killing us. Now I am measuring and/or weighing everything on a scale to make sure we dont go over one serving, as well as checking our nutrition stats. Wed, 26 Mar 2014 13:44:00 EST Running with my Great Niece Trying to keep up with and not go too fast with my three year old niece <em>382</em> Mon, 24 Mar 2014 01:36:00 EST Mind games Make sure your mind is in the right place before you start. If you aren't really ready, all your efforts won't matter. Also, take a before photo of yourself and put it somewhere prominent. That is the best motivation! <em>306</em> Wed, 19 Mar 2014 16:53:00 EST eating eating smaller meals more frequently Mon, 3 Mar 2014 14:52:00 EST Brushing teeth right after eating After I have something to eat, I brush my teeth right away. That way after having a minty, clean mouth, I don't want to mess it up with anything like chocolate, or a salty snack. It just won't taste the same. And why brush your teeth if you're just going to eat something else, right? That also gives me time to get over the craving I have right after a meal, for something sweet to... 'top it off'. <br> Wed, 26 Feb 2014 21:14:00 EST get dressed get up in the mornings and get dressed down to the shoes. it is so easy to just lie around and waste the day if I stay in pj. and harder to get motivated to do anything if I still have to get dressed. get dressed before I leave my bedroom and I am ready to move around that day/ Sun, 29 Dec 2013 09:45:00 EST Have a support system Once I was more involved with Sparkpeople, I picked up on more motivation by reading stories and interacting with other members. Some of my worst days became my best because of my Spark friends!! <em>220</em> Thu, 17 Oct 2013 14:48:00 EST Prepare to Start Start by preparation. Clean out the 'bad' food, read the Getting Started secrets, pinpoint your stumbling blocks and form a strategy to deal with them. Read articles on nutrition, fitness, wellness and motivation. Find common ground teams to join. Don't whine about what you need to do - face it head on and enjoy the journey. It is a wonderful one! <em>104</em> Wed, 25 Sep 2013 09:44:00 EST Small steps are still steps forward. Take it one day, or even one meal at a time. And start small. Maybe you add one additional serving of fruit or veggies per day. Maybe you start exercising in 10 minute increments. I found that once I hit a monthly number of fitness minutes, I want to match that or increase it by say 100 minutes the next month. <em>306</em> Fri, 20 Sep 2013 22:19:00 EST Water! I have a 20 ounce water bottle that goes EVERYWHERE with me! If water is always on hand, it's much easier to remember to drink it. I also will make sure I finish the bottle before a meal/snack so that I'm a little less hungry when I eat something. Fri, 6 Sep 2013 10:41:00 EST Taking off the mask. Hit the re-start button a month ago. But, this is a different feeling this go around. I dropped the pretentions of being able to conquer these bad habits of poor food choices and why I make the emotional choices. I decided to take the mask off and ask for help. I googled how to stop cravings for sugars and breads, two of my biggest weaknesses. No more sugar drinks and bread for 30 days. And no beef after lunch. Wow ten pounds came off, woohoo! I started exercising by walking. Wed, 4 Sep 2013 16:05:00 EST Tracking Before Rather than After Tracking meals in advance helps me stay on target. I make better decisions by selecting what to eat BEFORE I am hungry, and am less prone to cravings. The best part is that I don't have to feel guilty about indulging in a glass of wine with dinner since I've already planned ahead for it! I do this with exercise too - the idea of having to log in to reduce miles run from 3 to 2 is enough to keep me on the treadmill a bit longer, and it's a great feeling to log back in and ADD a mile to the ... Tue, 27 Aug 2013 13:47:00 EST Not a secret Water. I started working out and water is the key. no if ands or buts about it half your bodies weight or more water water water Thu, 22 Aug 2013 17:47:00 EST Charts measure your weight and body size. You can look at the charts to see where your body resists change and understand those will be your trouble spots. Your body will want to stay that weight or return to that weight. The charts help you understand your body. Fri, 19 Jul 2013 08:37:00 EST If it has been a bad day, create a healthy plan for the rest of the day, now..Don't wait It's easy to let the whole day slide if part of the day's been bad. If you've had a bad spell, get up and figure out all the healthy actions you're going to take the rest of the day and put the bad part of the day behind you. <em>381</em> Wed, 19 Jun 2013 14:31:00 EST Set a reminder to create a habit of tracking I used the alarm function on my phone to remind me a few times per day (specific to each day of the week) to track my food & exercise. After a while I only remind myself with my wake up alarm. When I get off track, I go back on the reminders. It's like a nagging mother!<br> <em>224</em> Wed, 12 Jun 2013 09:48:00 EST Track every bite Today I tracked a marshmallow. A single little marshmallow that I carelessly popped in my mouth. It is easy to leave little things like that off. Track every bite and nibble. The more aware, the more accountable, the easier it is to change. Mon, 10 Jun 2013 13:39:00 EST Every Day is Day One Any time I messed up when working towards a goal, it was too easy to quit. "Well, I already failed, one more soda won't make much difference." Now I remind myself, "Every day is day one." Had a soda yesterday? Today is day one. Today I can keep trying. Thu, 6 Jun 2013 22:51:00 EST Something that works for me I am a picky eater and horrible at being consistent about working out. So I've began to walk or do some type of exercises when I get munchy. Wed, 15 May 2013 22:06:00 EST Secrets I am just getting started in SP, and I love it, this kourney I know will not be as hard as I originally thought <em>224</em> Mon, 6 May 2013 16:39:00 EST Pre-pack your dry snacks Measure out your snacks and put them in the little snack-size bags that are available. One serving of animal crackers, usually about 16, fit perfectly. Or a cup of air-popped corn. A serving of Goldfish! <br><br>You can also fit a serving of nuts into a plastic Easter egg!<br><br>However you do it, and whatever your dry snack, you will be prepared to grab one and go. Tue, 26 Mar 2013 10:09:00 EST Getting your water on An easy way to drink 8 glasses of water a day is to get a tall glass which holds 500 ml or 16 floz. Drink one when you wake up in the morning, another before lunch, again before dinner. Thats 6 down, just two more to go throughout the day and whilee exercising and your done. Mon, 11 Mar 2013 04:13:00 EST Track something Set yourself up for success by tracking something. It is OK to start slowly. It builds habits. Wed, 6 Mar 2013 06:35:00 EST Do a little more I always try to do just a little more than before... in everything. Examples: I used to brush my teeth leaning on the counter. One day, I made a conscious decision to remain standing upright, the next day I started moving my feet while I brushed. When I'm working out on the treadmill, I try to stay at a higher speed/elevation longer than the last time, even if it's just 30 seconds longer. This way I can become more active in the little things I do and continue to push myself! Tue, 5 Mar 2013 08:38:00 EST Find Your Passion If you want to stick with an exercise plan, my advice to you is find something that you are passionate about. It may take you a while to find it, but I guarantee you will find it. I never exercised on a regular basis as an adult. I started swimming. Got up to 70 laps a day. But I didn't enjoy it. I dreaded geting in that pool. I started Zumba classes in Nov. Finally I found it! Something that excites me. I've never said this before, but I can't wait to exercise now. Zumba! My passi... Thu, 21 Feb 2013 16:29:00 EST Put Yourself First! Start a daily "to do" list and make sure you are in the top three spots. The sooner you start out this way, the easier it will become to start putting yourself first, without feeling guilty. Make exercise a top priority, as well as preparing your healthy snacks or meals for the day. Women especially tend to place everybody and everything else before themselves leaving no time in the day left for exercise or relaxation. Start making yourself, mind, body, and spirit a top priority! Sat, 16 Feb 2013 13:34:00 EST Plan Ahead! "Failure to plan is a plan for failure"- Unknown Thu, 10 Jan 2013 13:15:00 EST Track everything The tracking tools (food/exercise) are truly for your benefit. It helps reveal personal pitfalls and highlights areas that you really need to focus on. If you track everything, the truth of your past failures will ultimately reveal themselves. It's up to you whether you "avoid" the truth or take it head on. The path you take will determine your end results. Fri, 4 Jan 2013 04:07:00 EST Start with small goals. I like to start with a few small drinking more water, no soda, increasing fruits/veg's. In the past I have put too much focus on the number on the scale and let unrealistic goals defeat my initial enthusiasm. I did not gain all this weight in a few weeks or months. Thu, 3 Jan 2013 21:25:00 EST NOW! When you are planning on starting a new routine or you are going to restart a routine that got "blown out of the water"... do it NOW! don't wait for Monday or tomorrow morning or the beginning of the month. Start where you have the idea... that's the time when the motivation is the strongest and you will have the best success. Tue, 1 Jan 2013 23:39:00 EST GNC complete body cleansing (7 day program) This product helps soooo much. I started it on dec.8, it is now the 13th and i've lost 10 pounds of water weight plus , I feel a lot more energetic because it cleans your system out. I talked to my doctor about it because i thought it was too much weight coming off and she told me losing that much water weight was perfectly fine. Try this product to get started ! Thu, 13 Dec 2012 12:47:00 EST EDUCATE for SUCCESS, don't start HALF-COCKED for sure FAILURE! I have set my official start date for January 2, 2013. That does NOT mean I am WAITING until then to work on my GOALS for SUCCESS! I have been working on researching & EDUCATING myself on ways to change my eating habits, and my daily routine & lifestyle, and exploring SparkPeople website. <br><br>I have already lost 6 pounds in 10 days...with another 21 days before I *officially* begin MY journey! Wed, 12 Dec 2012 15:24:00 EST No sweets /desserts During and after pregnancy, I gained 20kgs...from 57kg to 77.8 kg<br>My desparate move started 10days ago to stop sweets and thinking I am 700gms less..Hope to continue the same speed to be healthy and get back into shape. Thu, 15 Nov 2012 00:29:00 EST Test Drive Before you Buy (Diets, Exercise, etc.) Before you are allowed to commit to a system (or even put more than 1/2 an hour thinking about it) do a trial of it. Your trial should be at least 14% of the time you want to commit to, but feel free to raise that % to hit round numbers and raise your chance of success . After a day you can plan for up to a week, a week: up to 7 (6 is better,) a month: up to 7 (6 is better)... and so on... revise as needed during the process, but keep good notes. Fri, 12 Oct 2012 10:09:00 EST Double duty I love keeping my workout shorts/ shoes whatever on after a morning workout while I clean house, reminds me I can burn extra calories while getting my house clean a little bit faster <em>331</em> Mon, 8 Oct 2012 18:17:00 EST Food is Fuel Before I eat I remind myself that food has a purpose. It is fuel. It isn't to make me feel happier, less anxious or to fill whatever emotional need I have at that moment. When I consume food for fuel I tend to make healthier choices. Sun, 7 Oct 2012 19:07:00 EST SP Diet Stages Lay the Foundation for the Journey The SP Diet Stages are at the heart of success, so getting started should be based on their substance. Important key to any change? Habit-breaking! <br><br>AWARENESS is a key component in any successful journey; it is the product of uncovering habits is a layer-by-layer process worth the time...IF we want to reach goals. Long-held ways may become so ingrained that we need to focus to know they exist. When you think "oh I KNOW this; I'll skip it", THAT may be exactly when you need to focus ... Sun, 7 Oct 2012 15:44:00 EST Just for Today I have to think in terms of one day at a time. Just today, I'm going to have a glass of water instead of soda. That's one more glass than I had yesterday. Just today, I'm going to go for a walk. Then, tomorrow, I'll remember how good it felt to get out for ten minutes at lunch and walk and I'll have that glass of water again and it turns to habit- a healthy habit. I can't put a deadline on losing weight bc when I slip up even once or twice, I get disappointed and give up. Tue, 11 Sep 2012 13:37:00 EST Making it a habit I started going to the gym before work and even if I didn't have enough time some days to work out, I went to the gym just to take a shower to keep myself in the routine of going there every morning. Also keeping track of your calories is very easy these days. I lost 30 pounds by just doing 20 -30 minutes on the elliptical a few times a week and trying to stay within 1,200 to 1,500 calories a day. My goal every day is only 1,200 but if I went over a little, I knew I had a little room to spare... Tue, 11 Sep 2012 05:53:00 EST Too Good To Be True Eating plenty of vegetables really does fill me up. I use fresh vegetables to curb hunger. For hunger at work I stash a few mini carrots in my pocket to help me for snack attacks. Thu, 6 Sep 2012 14:12:00 EST moving is succeeding Cutting grass or walking the dog......etc etc anything is better than the couch or buffett table I challenge anyone to cover their couch for a week, month, as long as tou want and see how mucj you get done and exercise more because of it .....if you absutely feel you need that small cone you been craving ...well walk to it car keys .....good luck everyone Mon, 20 Aug 2012 08:51:00 EST Taking Notes Making use of the Notes section at the bottom of the trackers has helped me to keep track of the lessons I am learning in my first weeks of SparkPeople. I'm treating this as a science experiment so as to not deter myself from progress. By taking notes without judgment, I'm able to see and break patterns. This week I have noticed I am over my daily allowance on weekends and during special events. Now I can plan alternative snacks and be prepared the next time I am at an event or on the weekend... Mon, 20 Aug 2012 08:01:00 EST Change the way you think about food The Beck Diet Solution (book, workbook, or audio book) by Judy Beck, PhD) has completely changed the way I interact with food. If you've ever had trouble with overeating or consistency, this can probably help. Fri, 10 Aug 2012 09:01:00 EST Running Reports at End of Day Always run your report at the end of day, double check your food entries. I entered one item 4 TIMES, 'SHREDDED CHEDDAR CHEESE 0.13 CUP." it was supposed to be entered x2, but not x4. Wow what a relief after I erased 2 of those!!<br>Read over your activity entries also. <em>227</em> Wed, 8 Aug 2012 23:17:00 EST NOW Thinking about getting started. Start now not tomorrow or later start now. Move, reduce calories, sign up for that fitness class or gym, etc. GET OFF THE COUCH and you will be ahead of the majority of the people who did not get off the couch. Consider this whenever you are Sparking along. You are ahead of the people who are on the couch. If I can do it you can do it. Please friend me and we can motivate each other. Teamwork Spark Style!!!!! <em>381</em> Sun, 5 Aug 2012 19:20:00 EST Just get dressed! Even if you feel like you just can't exercise today, put on your workout clothes. 9 times out of 10, you'll feel better and go on and exercise than if you just sat around dreading it! Sun, 29 Jul 2012 12:40:00 EST Clean your closet First, it's great exercise. Second, it's an important step in changing your attitude. Get rid of all the clothes that make you look or feel bad. Throw out anything that's too big — don't give yourself the option of ever fitting into those clothes again!<br><br> Fri, 20 Jul 2012 17:51:00 EST Think of Water as a food group in your diet. Water helps flush our systems of waste products and toxins. Yet many people go through life dehydrated-causing tiredness, low energy and headaches. It's common to mistake thirst for hunger, so staying well hydrated will also help you make healthier food choices.<br><br> Fri, 20 Jul 2012 17:12:00 EST Be Honest with Yourself When I am just dying to have junk food I wait and think before I purchase it:<br>1) Is this a stress response?<br>2) Am I trying to numb an emotion?<br>3) Am I just hungry in general? or<br>4) Do I really truly crave this type of food right now?<br>I find that if it's number four, then I think back to the last time I had that type of food. How did I feel after eating? Did my body feel okay, or did I feel anxious, ill, nauseous?<br>if it makes your body feel like a traitor. Is it worth it? Fri, 20 Jul 2012 17:06:00 EST Write Down Everything I enter everything into my food tracker when I get to work and then I already know what I can eat at work as long as I stick to what I've entered. Mon, 16 Jul 2012 08:57:00 EST water secret Some say--I cannot drink that much water in a day!<br>Place a 8 oz glass where you brush your teeth in the morning. Upon rising just before brushing your teeth drink one 8 oz glass down, then brush your teeth. After brushing your teeth drink another 8 oz down. You will have two glasses out of the way for the day. Will get your digestive system working. --then plan the rest of your water according to your daily schedule. Tue, 10 Jul 2012 07:17:00 EST Eight 8oz Waters?!? If were like me drinking eight 8oz waters was a chore. I figured out my was a mind game! I do better by buying the liter bottles of water or using a 32oz cup to drink my water out of.<br><br>Remember there is 8oz to 1cup! 32oz divided by 8oz is 4cups. Here you are already half way there. I only have to refill once to get my full 8cups in! <em>30</em> <br><br>I sometimes finding myself filling in a third and sometimes a fourth time through my day too <em>224</em> Tue, 19 Jun 2012 11:53:00 EST Keep track! Just starting? GREAT! Focus on keeping track of everything you eat...EVEN if it is over your daily calorie intake. The more you keep track the quicker you will be motivated to stay within your calorie range. Baby steps. Sun, 17 Jun 2012 20:28:00 EST treat yourself like you would your best friend You would never berate your friend for making the occassional mistake(you missed exercising, or ate something that you hadn't planned for). You would never lie to your best friend time after time (I"ll start tomorrow, if I eat this I will exercise more later etc. etc.) You would be supportive and treat your friend with kindness. Always think would I treat my friend this way-if not change how you treat yourself. Tue, 12 Jun 2012 15:54:00 EST Get in Those 8 Cups a Day Try using a straw to sip your water. Those wide extra long straws used for milkshakes work wonderfully. I get a thrill knowing that a tool created by the fast food industry to trick me to drink more sugary shakes/soda faster can now do the same magic with my healthy lemon spiked water. That in itself motivates me to get in my daily water. Fri, 8 Jun 2012 09:02:00 EST On Quitting Smoking Never give up at quitting smoking. Even when you slip and smoke, who cares? The next quit could be the last quit. Keep on quitting FOR YOUR LIFE! Mon, 28 May 2012 12:23:00 EST Advice from the 13th century We are so often told to take baby steps but we don't know what that means. We don't even know where to start. I got inspiration from St Francis of Assisi: Start by doing what is necessary, then do what is possible, and suddenly you will be doing the impossible. Thu, 24 May 2012 23:45:00 EST So much to do and change, how do I even start! <em>198</em> seems overwhelming doesn't it?! I started little by little, VERY little by little. I replaced half a spoon of sugar 1 week at a time.<br><br>I replaced one soda and one coffee with 1 water. Finally a year later I drink NO soda/pop/. I eat no McDonalds and I've managed to cut all excess sugar and coffee out of my diet.<br><br>I STILL drink coffee and a tiny bit with sugar but I've lost 5 inches of my waist and 3 pounds. Wed, 16 May 2012 09:51:00 EST Junk Food Clean Up When I wan start eating healthy. I go thou my ice box & pantry. I throw out all the old & junk food. Then I stock with fresh fruits, veggies & dairy stuff. That makes it easier to find healthy snacks. Tue, 15 May 2012 19:53:00 EST Birthday Cake Alternative! Instead of buying a full size cake for my birthday yesterday, friends bought cake pops! Perfect! Gave me the feeling of a treat but a much smaller size and no feeling of deprivation that may have caused me overeat later on a different occasion (we've been there/done that before, right?). <br><br>Same calories- i know- BUT by choosing to buy only the quantity you need when you order there are no tempting leftovers!!! So thankful!<br><br> <em>244</em> Wed, 9 May 2012 13:00:00 EST Baby Steps to Success I used to want to be perfect when I started new healthy routines, meal plans/"diets", or exercise. If I didn't do one of those things right I just gave up. Think 'baby steps.' Start by just doing one thing like drinking more water and try that for a week, then add exercise 2 days a week building up, then focus on what you eat with less calories or eating more fruits and veggies. Add on new components to your lifestyle that are healthy as you adjust and... you WILL see progress and SUCCESS!! ... Sat, 5 May 2012 22:33:00 EST Journal ALL foods and my feelings each day. If you don't know what your eating you won't know how much your consuming. Journaling helps to keep me honest and mindful of what and how much I'm eating. It also helps me to make better choices as well. Anything over allotted amount is emotional eating and no amount of food will take care of that. Some other kind of action is needed. Mon, 23 Apr 2012 14:20:00 EST Grouping your foods Because I eat the same kinds of foods each week. Grouping my meals make journaling my food go much faster. So I don't have to pick each food and post it one item at tune,. Thu, 19 Apr 2012 23:33:00 EST Start small Just choose one thing today to focus on. A positive.. like an extra glass of <em>194</em> water a day or a short walk or take the stairs. Just keep track of one thing for about 2 weeks then add something else Thu, 29 Mar 2012 13:54:00 EST Drink more water and get moving It doesn't matter what you do as long as you are active and hydrated. Start there along with 8 hours of sleep per night and slowly add in more. Thu, 29 Mar 2012 00:17:00 EST drinking water and filling full drink a glass of water before you eat it will patially fill your stomach and make you feel full faster. plus it helps to get your water in for the day <em>4</em> Wed, 28 Mar 2012 17:37:00 EST Slow Down! I think on of he best places to start is to slow down and really enjoy the food you eat. Take smaller bites. Chew more thoroughly. This is not about be anorexic or obsessive, but about really savoring the experience of eating. Fri, 23 Mar 2012 15:25:00 EST Exercise on stationary bike while catching up on reading I love to read, but don't have enough time in the day to do so. I also had a hard time finding the time to exercise. I have a stationary bike at home and I have made it a rule that in order for me to read more of my book, I must do so on the stationary bike. There have been days where I've exceeded the time I set for myself because the book was so good and I didn't want to stop reading. I am now trying to find excuses to jump on that bike. Mon, 19 Mar 2012 18:57:00 EST micro-baby steps Do just ten reps of three exercises every single day at the same time. eventually you will feel results and you will amp it up. You will train your brain into the habit, Sat, 10 Mar 2012 22:14:00 EST Downsized my plates! I saw a book that shows how 1963 dinner plates averaged 9" compared to today's, which are 12" wide. I found 9-inch 'Food Network' "salad" plates at Kohl's that I use for dinner plates. The smaller plates make portions look bigger. Kohl's also has 1-cup ceramic bowls and Target has 2-cup cereal bowls. Now when I put something to eat into a bowl, I know how much I have without measuring. <em>41</em> Sun, 26 Feb 2012 18:12:00 EST A Fresh Start It doesn't matter what the day is - it's the committment in your heart when you decide it's time for a change. Taking that first step into something new is always difficult but just one step at a time brings you closer to your goal. Wed, 22 Feb 2012 10:27:00 EST One step at a time When starting a walking program, just put one foot in front of the other. Or, to paraphrase a quote, one step at a time. It's how I started my walking program and now I can walk 5 miles. You can do it! Fri, 17 Feb 2012 13:03:00 EST journal what you eat,positive mental attitude i love to do a log book that tells everything i eat my blood sugar and weight it helps me be aware of what i was doing to sabotoge my bodyand mind Sat, 11 Feb 2012 11:59:00 EST Tell friends and family Tell the ones you love to help keep it fresh and going strong. Sat, 11 Feb 2012 10:20:00 EST Think about calories as money. As I use the nutrition tracker, it helps me to think of calories in terms of money. I want to stay in the black and have something left at the end of the day. As an accountant, I don't want my account to be in the red. I know it sounds silly but it is working for me. Wed, 25 Jan 2012 16:51:00 EST Being honest with ourself sit down in front of a mirror and tell yourself that only YOU can control your weight...I am great at making excuses or putting off when I need to get back on track.but when it comes right down to it....I am the master of my own health and looks Mon, 16 Jan 2012 20:12:00 EST baby steps getting started is the most difficult step! having the resources and motivation.... once the first step is taken , every day is better than the last! I find that eating well ( nutritionally sound) foods each meal, starts the process for me. And even if I "fall off the wagon" at some point, I take action at the very next meal or find a way to make it count.... and move on! We are human and need to be imperfect! Never stop believing you can do it! Move forward! <em>306</em> Mon, 16 Jan 2012 12:53:00 EST Write EVERYTHING down I mean EVERYTHING...what you ate, how you felt before and after you ate, what your workouts were, how hard or easy it felt when you were doing it, how you felt before and after, why you skipped a workout, your general mood, your motivation level...anything you can think of. This can help identify trends and gives you items to compare to find what's working and what isn't. Mon, 16 Jan 2012 10:45:00 EST Office workout I keep 3lb weights in my office so I can stretch, etc. when I feel myself getting sleepy at the computer. Thu, 12 Jan 2012 04:55:00 EST Take your measurements Take your measurements when you begin your diet and take it every 30 days. (You can record it on SP.) If you hit a plateau or feel discouraged by lack of progress on the scale you still have a way to see measurable results. Sun, 8 Jan 2012 21:22:00 EST Make drinking water interesting A few zero-calorie, flavored stevia drops can make guzzling water actually enjoyable. You can choose flavors to suit your mood, flavors like lemon, orange, berry, grape, or even vanilla, toffee or chocolate-raspberry. Or put it in sparkling water for a natural, calorie-free soda. Sun, 8 Jan 2012 20:44:00 EST Clean out your closet This is about changing yourself, and changing how you see yourself is a big part of that. Give away or sell all the clothes in your closet you hate, that are old and worn out, and those you never wear. Everything that doesn't look good on you goes. You deserve to feel as good as you can about how you look. You are worthy. Sun, 8 Jan 2012 20:19:00 EST Take it slow! Rejoice in the little things. A healthy lifestyle doesn't happen overnight. Take it slow, make small changes and get excited about the little successes! Every new compliment I get, however small, reminds me that my little changes are working. Wed, 4 Jan 2012 14:50:00 EST Food Groupings on Nutrition Tracker I have found the food groupings to really save time in entering foods into the tracker. Who knew counting calories could be this fun??? Also, building up your favorites helps immensely. Just go down the list checking off the foods you ate and you're all done! Happy New Year and Success for 2012, everybody! Fri, 30 Dec 2011 22:27:00 EST Water Losing weight Thu, 29 Dec 2011 09:45:00 EST Commit to a life change I think it's important to commit to a life change in the beginning, not just to lose pounds. The point is to lose weight because of proper choices concerning nutrition and fitness and to show your loved ones and friends what a difference those choices make. Thu, 29 Dec 2011 08:43:00 EST THE SCALE I weighed in on the first day, and vowed not to step on the scale for another month. I knew that the change in eating was working because my clothes got bigger, but I was so surprised at the 12 lb weight loss. I only weigh myself once a month now. It is easier in the first couple of months for me. I tried doing it weekly and I got depressed when I thought it should be more. Be fair on yourself when you do weigh in. Weigh in on a good day for you. Mon, 12 Dec 2011 21:06:00 EST Wean Yourself Off of Bad Habits! The NEW key to my success (66 pounds!) is to wean myself of bad habits. Number one on the list (it really isn't me, but it's important) - smoking and alcohol.Give it two or three weeks, then tackle the next one--candy and gum. This is a complete lifestyle change, so it doesn't happen overnight. Once you think you've got a handle on those, take off carbonated beverages, then sugar, then caffeine, then pasta and bread. Yes, it sounds hard, and for the first months it IS hard. Thu, 8 Dec 2011 09:37:00 EST The first step is the hardest... If you truly want to live a longer and healthier life you have to participate and contribute! It doesn't just happen on its own. Thu, 1 Dec 2011 11:41:00 EST Drinking water I had a hard time keeping track of my water consumption. I use a reusable water bottle that is approx. 16 oz. I put 4 colored ponytail holders on my bottle towards the top. Each time I empty it I move one holder down the bottle. Now I know that when all 4 holders are at the bottom of the bottle I have had my 8 glasses. <em>194</em> Tue, 22 Nov 2011 19:40:00 EST Water intake I'm not a big drinking water fan but I've figured out a way of intaking my 8 glasses of water a day, in an easy manner. <em>334</em> I have a cup from Flannigans, a local food and bar chain down here that holds 24 oz of water (three glasses!) at a time and I take down three of those babies. Sure not at the same time but it gets the job done! <em>306</em> Mon, 14 Nov 2011 20:12:00 EST Babysteps Babysteps are giant leaps and are pointing you in the right direction. I track everything, even if I don' do so well, it helps me to stay focussed, and sometimes even babysteps yield something greater! Wed, 9 Nov 2011 04:22:00 EST Breathe This new adventure has probably left you both excited and nervous...Remember to just breathe, enjoy learning new things, and have fun. Sat, 5 Nov 2011 17:46:00 EST Protein for breakfast Starting the day with a meal full of protein helps me feel full and satisfied longer. I also like to leave room for a 100 calorie snack (like Skinny Cown Chocolate Truffle ice cream bars!) at the end of the day. Fri, 4 Nov 2011 00:20:00 EST Dumbbells should be called really intelligent and clever bells Put a set of dumbbells on the floor or on a side table so they are in easy reach. Make a decision and act on this one simple decision. Today I will pick up the dumbbells for 15 minutes and not put them down until the 15 minutes are up. You can time yourself by listening to 15 minutes of your favourite music. This will change your body shape - exercises - do whatever you want - you will learn how to use them just through the act of picking them up... Mon, 31 Oct 2011 14:02:00 EST Track it ALL When I feel like I just can't get started (or re-started) on a healthy eating plan I start by just keeping track of everything I eat. I don't judge myself on any of it..I just observe as if I was looking at someone else's food diary. I naturally start eating less without even trying. Wed, 19 Oct 2011 16:26:00 EST Research I invested some time in practicing with and exploring the Spark site before actually getting started and it has really helped me with tracking and setting up my page! <em>224</em> Tue, 11 Oct 2011 08:42:00 EST Get sick Not that I'd really recommend it but sometimes the kick in the butt you need is to get really sick. I got sick recently to the point of almost dying and my body pretty much made me start trying to get healthier. Its even rejecting some unhealthy things like pop from it. I used to drink at least a can or two a day and now I've not been able to drink pop in almost a week. I've been literally craving water and having to drink non-stop because I get so dehydrated every few hours. Tue, 27 Sep 2011 03:12:00 EST IPhone ap If you have an IPhone or IPod, get the free ap for SparkPeople. It makes it easy to track your food and exercise when you're on the go. I always carry my IPhone in my pocket, so I'm ready to go! Thu, 15 Sep 2011 15:50:00 EST Reward Yourself for meeting Goals I was having trouble weighing myself only once a week. I was fixated on the scale. So I decided to reward myself for meeting the goal of weighing myself once a week. The reward is big so I will be motivated. I'm setting aside $5 each week I wait. I also am setting aside $5 for each pound I lose. I will have fun shopping for new clothes. I've already picked out something i want in a catalog. Thu, 15 Sep 2011 15:43:00 EST Easier Tracking I keep a magnetic dry erase board on the fridge. At the top I write the date and the words "Not tracked". As I drink water or eat anything,or exercise, I write it on the board. This has eliminated the stress of trying to remember what I have done between trips to my lap top. The first couple of days I was running back and forth trying to make sure input all the info. Sun, 4 Sep 2011 23:31:00 EST Portion Control When I started SP, besides having a mental attitude that this time I was going to be able to get to my goal, I started measuring and weighing everything. I also used a smaller plate than the large dinner plate we always used. <em>492</em> <em>496</em> <em>289</em> <em>267</em> <em>319</em> <em>237</em> Mon, 29 Aug 2011 17:59:00 EST Baby Steps Break up your workouts into 10 minute segments just to get started or break a plateau. Also squeeze in random acts of fitness anytime you can...whether it's chasing your kids or taking a longer walk. These really help me add up my calorie burn for the day when I'm busy or lacking in motivation. <em>252</em> Thu, 25 Aug 2011 01:32:00 EST It's your mind you have to convince. <em>249</em> Sun, 21 Aug 2011 21:05:00 EST Nutrition Tracker What goes in your mouth goes on the tracker, Sun, 14 Aug 2011 08:39:00 EST I hate water but with lemon or other fruit I can get it down. I hate water But I have been getting it down with some ice and lemon wedges. I also try and get in all my water while I'm at work so I have a time limit to get it done. Thu, 11 Aug 2011 12:31:00 EST Clean your plate? Have you ever wanted more tips on cutting just a few calories? Did your mom teach you to clean your plate? If you would leave just one bite of each type of food on your plate can add up. If each bite equal 5 calories, cutting just 3 bites (one of each on a 3 course meal) could equal 45 calories a day, or 315 calories a week... around 1200 calories a month! A simple way to cut just a few calories! Tue, 9 Aug 2011 19:22:00 EST Sneaky WATER drinking! Okay, so it can be hard to get in all your water...well, try my personal trick to sneak some in. Every time you go to the bathroom, drink 1 cup water while you are sitting there...water in, water out. <em>91</em> Tue, 9 Aug 2011 14:56:00 EST lose weight Well When I Was Little People At School Would Call Me Fatty Patty And Bad Names So Want To Lose Weight Mon, 8 Aug 2011 14:02:00 EST Movement! Just getting off the couch and moving! It helped me make a great start in the beginning..I never sit still for longer than 5 minutes if I can help it(except meals)...just watch a child, they are only still when asleep...we should all be the same :) Fri, 29 Jul 2011 08:59:00 EST Keeping a Secret! Every diet I have ever been on says to tell people about the fact that you are on a diet to help motivate you to stick to the diet. This time I am not telling anyone. I want to have the surprise of my family and friends as they realize that I made changes to my life that were just for me as they see me lose the weight and feel more confident in myself. Thu, 28 Jul 2011 13:38:00 EST Little family secret Lost 5 lbs in a week!!My husband and I decided that heavy meals for dinner were a big issue with our weight gain/loss. We decided to start eating fruits for dinner, and a more balanced lunch to keep energy levels up throughout the day. Not only do we enjoy this new lifestyle, but so do our kids. Things may change once school starts again, but for now, the meal plan change and exercise have helped me tremendously. Thu, 28 Jul 2011 09:19:00 EST counting for other days I am writing down every thing I eat OR research and all info on a food even if I choose not to eat it. Later I rate it and can make meal plans with what I like best with out looking things up. Also I am looking at and recording fast food ideas to laminate and carry with me. <em>4</em> Wed, 27 Jul 2011 08:14:00 EST cup of hot tea when i lack motivation or energy i will make a cup of fresh loose green tea. Wed, 27 Jul 2011 07:12:00 EST 8 Minutes Lead To More I find on the days I don't want to work out at all, if I can just do 8 minutes, it motivates me to do more and I always end up working out for 45 to an hour. Mon, 18 Jul 2011 23:09:00 EST Earn SparkPoints to Learn about SparkPeople When just starting out on SparkPeople earning as many daily SparkPoints as possible is a great way to learn about the resources available. It gives you some structure as it's easy to spend lots of time in any one place. The points can be used for SparkGoodies which are fun to give to your new SparkFriends. Just work your way down the daily tracker and have fun.<br> <em>235</em> Sun, 17 Jul 2011 18:51:00 EST Small, Consistent Changes Don't try to change everything at once. Start with one or two small changes, and do them consistently. It works! Thu, 14 Jul 2011 09:07:00 EST Self Imagery and self talk You don't go on a road trip without a destination. You don't start cooking or baking without knowing what you are making. Your mind knows only one reality and it is what you tell it. <br>Self imagery and self talk are the two most important things about the new or final you. Thu, 14 Jul 2011 09:02:00 EST Borimqua i have so much trouble starting to work out since my work schedule change Wed, 13 Jul 2011 00:41:00 EST Planning a menu that will keep me on track. I've been trying to stay on track but find myself getting off track because i can't remember my calories per meal and i have limited access to the computer for my sparkpeople page. So, yesterday i went back through my food diary and found the most common foods that i eat each week or frequently. I typed up a page with those foods to keep in my written food diary. I don't do the meal planner because of my food allergies such as soy, dairy and wheat. I believe this will help me stay on trac... Mon, 11 Jul 2011 14:26:00 EST Drinking Water I like to use a straw when drinking water. I think it makes it so much easier to drink at least 8 glasses. Also, I like to get myself a prettier glass to drink out of. Sounds silly, but it really helps me. <br><br> <em>274</em> Wed, 6 Jul 2011 12:28:00 EST It's ok, you can step away from the TV! I always find myself sucked into TV shows that are repeats or not something I'd normally watch. So when I realize I'm sucked in, I hit the record button for my DVR and step away. This way I know I can watch later if I get my stuff done, but most of the time I just end up deleting it later! Sat, 2 Jul 2011 14:45:00 EST Counting is real Adding up what you eat is a real eye opener. I thought I was eating right maybe not all the time but some of the things I thought were healthy wow what a shock. Fri, 1 Jul 2011 11:17:00 EST Make it fun at first Trick yourself into exercising by using the Wii or similar device. Get moving for a small amount of time and then build up to 60 plus minutes. Soon you will enjoy exercise and want to try other things. Wed, 29 Jun 2011 00:16:00 EST Eat the Frog Whenever I have something unpleasant or unwanted to do, I just remind myself to "eat the frog." If you were to start each day by eating a frog, nothing any worse could happen to you during that day. So when you are dreading something, just go ahead and eat the frog (get that task out of the way)! Things will be looking up after that for sure! Tue, 28 Jun 2011 22:37:00 EST Healthy start When you are feeling hungry between meals you dont need to eat any "junk food" try eating a healthy snack bar/ fruit/ yogurt. or you could drink a health milk shake or a glass water Tue, 28 Jun 2011 12:07:00 EST Random quote "Your present circumstances don't determine where you can go; they merely determine where you start." - Nido Qubein Mon, 27 Jun 2011 15:53:00 EST Find a Buddy I've been here a year, and fallen off the wagon each time. When I fall, I slip big....and go back almost to where I started. This time is different!! My husband is committed to eating healthy and exercising each day for at least 10 minutes. It is such a joy to be able to encourage someone and have someone keep me accountable. Find a buddy for yourself to share the journey! Sun, 26 Jun 2011 07:59:00 EST Track, track, track! One of the most helpful things I found is tracking every bite I put in my mouth. Having neither the need nor the discretionary income for a Blackberry, etc., I bought one of those little pocket notebooks & used that to track what I ate. Lunch was always a remembering thing & I often forgot a bowl of soup, salad, or even a splurge from the snacks brought to work. I've had a lot more control over total calories since I started using the notebook because I can adjust dinner calories to compensat... Sat, 25 Jun 2011 13:19:00 EST Read your Diet Stage Be sure and read the Diet stage you are on and all the articles that go along with it! There is a wealth of information available at your fingertips! Sat, 25 Jun 2011 11:59:00 EST Keep busy My most difficult time for snacking is at night. When I feel the twinge to binge I get up and do something, anything that keeps my hands busy and my mind off of food. Some good ideas are: fold laundry (in a room away from the tv), send an email message, blog, knit, scrapbook, do push-ups or sit ups...anything! <em>224</em> Sat, 25 Jun 2011 11:27:00 EST Find a team that Sparks you! Explore the teams and find an active team that sparks your interest and will support and encourage you along your journey to a healthy lifestyle. Thu, 23 Jun 2011 14:41:00 EST Your not changing who you are Don't lose weight because you want to make a better version of yourself. You are awesome just the way you are... Lose weight because you want to make a healthier version of yourself. Thu, 23 Jun 2011 11:09:00 EST Get face time We use e-mail so much we’ve forgotten what our co-workers look like. Pick a colleague or two who sits farthest from you and deliver 10 of those daily messages in person. And go out of your way: Hit a bathroom or a copier on another floor — and take the stairs, of course. Burns 100 Calories<br><br> Thu, 23 Jun 2011 10:02:00 EST Counting for Accountability What I found really helped me was to Blog EVERY DAY about the challenges that I overcame that day. It didn't matter if I wasn't perfect for the day. My focus was the one or two challenges that I was successful with! I did this for 130 days in a row! By being committed to blogging it made me come to Spark daily and then I'd "roam" around and all those things would help me keep going! I need to get back to that! Wanna join me? Today is Day #1 :) Thu, 23 Jun 2011 08:33:00 EST Slow and Steady You CAN'T lose it all in one day -- one week -- one month! Howver, you CAN lose a pound a week! And that adds up very fast! 52 pounds in just one year! <br>Don't try to rush the process. Wed, 22 Jun 2011 17:55:00 EST Action Plan What really helped me was creating a health action plan, listing all the things I need to do in regards to various aspects of my health. When I could see it visually, it was much easier to tackle, and it feels great when I can refer back to it and actually know I am doing those things. SparkPeople was great for incorporating those items as well in a tangible form. Wed, 22 Jun 2011 15:16:00 EST Post the response on their page. When someone posts on your page or responds to a blog you post. Click on their page and leave the response on their page. If you respond to their post on your page or under you blog they will probably never see your response. So just click on the icon that will take you to their page to leave the comment. This is not like Facebook that notified the person that someone else posted after them. Happy Sparking! <em>252</em> Wed, 22 Jun 2011 14:05:00 EST 8 cups of water a day... 8 cups=64 oz=a half gallon of water a day! For some of us, especially when starting out, that sounds like a LOT! But if you buy the multipacks of water at the grocery store in 16.9 oz bottles, you can make it seem a lot less daunting! Did you realize that each bottle is MORE than 2 cups? Therefore, if you drink one bottle with each meal and one about an hour before bedtime (4 total), you will have more than the minimum half gallon of water recommended each day! (click title to see more in... Wed, 22 Jun 2011 09:59:00 EST Read Your Owner's Manual Have you read your owner's manual lately? The BIBLE! By the time I looked in the Bible for answers, something in my life needed repair. Let's start reading it for the strength to face everyday and have victory over old habits and get healthy! Tue, 21 Jun 2011 13:11:00 EST Motivation! Personally, I hate exercising! I don't feel "good," like everyone else does after they do it. And eating healthy, you could forget about it. I ate what I wanted when I wanted. So, as a way to help me, I made a "motivation board." I have my motivating quotes on it, pictures of things that I want to have (cute dresses, cute bikinis), and my mentors and idols (people I inspire to what to look like, body wise). I look at it when I wake up. It helps me stay motivated throughout the day!! Tue, 21 Jun 2011 10:17:00 EST One Way Home! Get dropped off a certain distance from your house, the only way home is to walk home. When you get used to the distance, go farther away. Mon, 20 Jun 2011 19:39:00 EST Water Bottles If you're having a hard trouble drinking your 8 cups of water a day, try using a water bottle! It may not seem like it makes much of a difference, but it does. Depending on the size, you don;t have to refill the bottle as much as a cup, you can take it everywhere(car, purse,etc.), and don't have to worry about it spilling. It's also much easier to keep track of. I have a 20oz bottle, so after having 2 bottles, I can say that's 5 cups, instead of counting each cup individually. Mon, 20 Jun 2011 12:32:00 EST NCF Secret 1 - Commitment to a plan of action After long research and loads of diet/exercise regime startups (and stops), I finally realised that the one main thing needed is commitment, and more importantly, a reason to commit to a new way of life. My reason is health - and at my age (51) I can no longer afford to say I'll start tomorrow. Sun, 19 Jun 2011 07:03:00 EST Motivations After gaining about 49lbs from a divorce, stressed, holidays and thyroids problems, I was not feeling health and was having low self esteem issues. The Dr. that is treading for my thyroid problem got me motivated to start loosing weight because of all the issue that come withbeing over weight and having thyroid problems. I have since lost 10 by jobbing on the treadmill but am losing motivation. I jog less and less each day. I go weeks without jog and know I will not lose weight this so I... Fri, 17 Jun 2011 18:07:00 EST Keep it up! The beginning is the hardest time. If you fall off the wagon, dust yourself off and get back on. Never give up.<br><br>If you had stayed off your bike the first time you fell off, you would have never had that end result of being able to speed down the road.<br><br>If you give up now, you'll never have that end result of satisfying weightloss and a healthy life!<br><br> <em>306</em> Thu, 16 Jun 2011 11:08:00 EST Determination Being positive and determined to change inside and out. Consistancy and moving forward. Its a matter of life or death physically. Thu, 16 Jun 2011 00:09:00 EST Curbing late night eating I have a bad habit of eating after dinner even if I'm not hungry. Lately I have been telling myself that I will wait and have that late night snack tomorrow. When tomorrow comes I have forgotten about the snack or either no longer have a desire for it. Wed, 15 Jun 2011 19:03:00 EST Its all good I thought it would be hard to continue on this journey!! Tue, 14 Jun 2011 10:45:00 EST Chalkboard Accountability I bought some blackboard paint and made one big blackboard to keep track of my goals, chores, diet etc. I put a few smaller ones in places like the kitchen and door for reminders like groceries. Mon, 13 Jun 2011 10:47:00 EST 10 Minutes Whenever I feel I don't want to exercise I think to myself, I'll just do it for 10 minutes. Sometimes after 10 minutes I keep going and sometimes I quit, but still, 10 minutes is better than no exercise at all. Thu, 9 Jun 2011 14:14:00 EST Baby Steps It is important to remember that being overweight or obese didn't happen over night and it takes building new habits, one at a time to over come. Fast break goals are those "baby steps" that we need. Pick something that you know will help make a difference and whittle at it--after a couple of weeks, add on a new goal to the first one. (If you try to change everything at once, it will probably burn you out and you will "give up.") <em>306</em> Thu, 9 Jun 2011 01:46:00 EST CONSISTENCY!! Consistency is the key to success. MAKE yourself do your workouts, especially. Things fall in line when you stay consistent with your behavior. Tue, 7 Jun 2011 11:34:00 EST One step program To go any distance you have to take a step. Fri, 3 Jun 2011 10:23:00 EST Excercising leads to Water Drinking I don't like drinking water but I find it's a lot easier when I actually exercise! When you're really thirsty after a workout or after sweating a bit, you tend to want water rather than a sugary drink since it quenches your thirst better. Helps motivate me to work out AND drink water! Wed, 1 Jun 2011 21:41:00 EST Getting in that water... I placed a small child's cup that holds 8 oz next to the bathroom sink. Every time I go into the bathroom for any reason, I fill up the cup and drink it. I really don't like water much, but I can drink that cup time and again when I enter the bathroom. I even drink it kind of luke warm out of the tap; don't even run the water to get it colder. Works for this usually reluctant water drinker. Wed, 1 Jun 2011 19:40:00 EST One goal down many to go... I quit drinking soda pop.. <em>244</em> Tue, 31 May 2011 18:34:00 EST Pick 1 Thing Pick 1 small change and stick to it for 6 weeks than make another change.<br><br>Examples:<br><br>Park at the back of the parking lot and walk more<br>Take the stairs<br>Walk at lunch<br>Modify your groceries (No more snack cakes or chips or cookies)<br>Eat a piece of fruit every day Wed, 25 May 2011 10:30:00 EST Get rid of Refined Carbs! Get rid of anything in a box, bag or bottle. The stuff you should be eating is the stuff that is in the fridge that will go bad within a week if you don't eat it. Mon, 23 May 2011 23:22:00 EST Please give me meal planners/diet planner I need to have a menu of what to eat each day to reach my weight lost goal and keep my sodium intake down. Mon, 23 May 2011 12:50:00 EST The Secret is No Secret at All Log EVERY item that you put in your mouth BEFORE you eat it...and if you do find something in your mouth that you didn;t log, write it down and log it ASAP!!!!! Sat, 21 May 2011 14:13:00 EST Recipe for Success Ingredients: Spark People, Strength training, Cardio, Blogging, Goals, Setbacks (yes, everyone has them).<br>Directions: Mix all ingredients and allow them time to blend together. Set oven temperature for fat burning. Place on a baking sheet and spread all ingredients evenly until it's ready. Once it has baked (time varies depending on altitude and climate) remove from the oven and examine. Add new goals and continue baking. Share with a friend. Enjoy! Sat, 14 May 2011 07:55:00 EST Refuse to do nothing! Refuse to do nothing!<br> Tue, 10 May 2011 14:52:00 EST Keeping 5 Goals in an Envelope My husband and I wrote down 5 goals each for the month. We put these goals in and envelope. and the envelopes are both sealed and hanging on our door way so we can always remember that we have these goals. We can not open them until June 10th. and If we have kept to these goals in 1 month we will reward ourselves! Tue, 10 May 2011 13:00:00 EST One day at a time Do it one day at a time Tue, 10 May 2011 10:13:00 EST Slow and steady.... I have finally learned, after repeatedly starting way too strong and injuring myself, that I need to start slowly and sensibly to avoid injury. Starting off with unrealistic goals - like exercising a LOT after not having worked out for awhile - has lead me to end up sidelined with an injury more than once! No more! Now when I need to regroup after even a few days off of working out, I do easier, shorter workouts to start. No more getting benched for a week or more from overdoing it! Mon, 9 May 2011 15:32:00 EST Weight Loss is just a side affect of a healthy life style! Don't think of your weight loss as a diet. Think of weight loss as a side affect to your healthy life style change. :) Sun, 8 May 2011 12:12:00 EST Begin speaking yourself It is difficult to do positive things for people you don't like or enjoy. If you are looking in the mirror and only picking out the negative things about your self you are sending the inner message that you don't like who you are. Love yourself today, just as you are and you will begin doing more loving and positive things for you! <em>212</em> Thu, 5 May 2011 02:42:00 EST How to start . . . Make one small change today, and stick to it.<br><br> Wed, 4 May 2011 22:24:00 EST Friendly Reminders As I develop a routine, I post little post its or piece of tape with my favorite quotes/goals written down, one on the mirror in my bathroom, one on the back of my phone, one on my dashboard, etc. Each one reminds me of a goal to ultimately better myself. These include the goals on Sparkpeople! Tue, 3 May 2011 19:40:00 EST Tracking Everything You Eat!!! Being sure to track EVERYTHING that you take in each and every day has helped me to realize exactly how much I am actually eating. I didn't realize this before. Whether you are counting calories or carbs, doing this will help you be able to know just where you need to cut your diet and find new things to replace your old habits. There are so many great recipes on this site to help you get started that you should have NO problem finding yummy new replacements! GOOD LUCK in your new life! Tue, 3 May 2011 10:39:00 EST Tip: Do the behavior and the feelings will follow.<br> Mon, 2 May 2011 22:32:00 EST Get Others Involved This is a lifestyle change. Their is no reason to go at this alone. Surround yourself with a support system. Mentors, teammates, partners, family, friends, whoever you want it be. They will be their for you at your highest and lowest points but will always help you succeed. Sun, 1 May 2011 11:18:00 EST Getting Started Helpful Hint Take things one step at a time and set small realistic goals. I have been setting my goals too high and get depressed and quit. Now I see that if I set my goals smaller that I will be more likely to achieve them and maintain them and eventually reach goal. <em>224</em> Sat, 30 Apr 2011 06:15:00 EST 28 Days to being a habit My father has always told me, its only 28 days to becoming a habit. Thu, 28 Apr 2011 10:49:00 EST Wise Words! Habit is habit, and not to be flung out of the window by any man, but coaxed downstairs a step at a time. ~Mark Twain Wed, 27 Apr 2011 10:17:00 EST Find the right water bottle Drinking water is a huge challenge for me. After trying many different types; ie open,with a straw,with a pour spout, and different sizes I finally found the combination. For me a bottle with a straw that holds 32 oz helps me get all my water in a day. I fill it up before breakfast and then again at lunch and I know I've met my goal. <em>194</em> Tue, 26 Apr 2011 18:53:00 EST end of being fat i act like it doesn't bother me being fat and disabled. i make jokes and laugh at all the insults i get. when it rips my heart out. truth is when this person's remind me how good i looked once, it's likes putting daggers in my heart. i'm paraplegia incomplete which bad when you can't walk but being fat is the pits. <em>246</em> Tue, 26 Apr 2011 18:08:00 EST Think Positively Think positively and you'll succeed: "I can track my food, I can workout, I can reach my goals"<br><br>Think negatively and you'll fail: "I cannot track my food, I cannot workout, I cannot reach my goals"<br><br>It's all in your think positively. Tue, 26 Apr 2011 00:10:00 EST water Drinking water is so important that i fill bottles & keep in the fridge Mon, 25 Apr 2011 19:07:00 EST Getting my Water in I buy a 1 PT bottle of Deer Park (or any other brand) water. This counts for 2 cups of water. I drink one bottle on my commute to work and my commute back home. Thats 4 cups already. Then during my work day I drink one more water throughout with breakfast and lunch. The last bottle I have with dinner. Thats 8 cups! This really works for me as I hate water. Mon, 25 Apr 2011 08:19:00 EST Take the Stairs! When it comes to the choice of elevator vs. stairs, opt for the stairs! You'd be surprised how much exercise you can get in just by switching to the stairs! Thu, 21 Apr 2011 10:55:00 EST Take things one step at a time Concentrating on one thing to change and getting that right really helps me see that I am making positive and lasting changes. After that one thing is in, then I can tackle the next. Bit by bit I will get where I want to be! <em>205</em> Wed, 20 Apr 2011 23:16:00 EST Basis of achieving BIG The starting point of all achievements is desire. <br>Weak desire brings weak results.<br>Just a small amount of fire makes a small amount of heat. <br>-Napoleon Hill Wed, 20 Apr 2011 14:58:00 EST Exercise for One Isn't for Another When starting your life change to a more healthy weight, many things you've not done before may qualify as exercise (housework, walking 10 minutes at 2 MPH, etc.).<br>As you get more fit, these activities burn less calories so you have to increase your exercise - working in the garden until you break a sweat, walking 15 minutes at 2.5 MPH).<br>The more fit you get, the more exercise you can do and you will lose more weight.<br><br>Combine exercise with food portion control for the best & qui... Mon, 18 Apr 2011 13:01:00 EST Small Changes Make a few small changes every few weeks. After you make a few changes in your diet and or exercise routine and you are comfortable with those changes then add a few more changes. Don't do anything drastic right away--it's too hard to follow through and you end up giving up! Gradual small adjustments in your lifestyle is the way to go! Sun, 17 Apr 2011 08:47:00 EST Ok, Reality... ...This time I'm in it for the long haul. No more failed "twenty pounds by the end of this month" diets. For the first time in all of my adult life, I accept that the scale may only give me three pounds a month for all my daily effort. But in that acceptance, I have been freed to accept the other rewards of good health. Grateful today :) Fri, 15 Apr 2011 09:26:00 EST Getting my water in each day I find that if I drink a glass of water 1st thing when I get up, it sets me up for getting my water in for the day! It seems to help me! Fri, 15 Apr 2011 09:20:00 EST Keep busy in front of tv While watching tv, instead of sitting down with chips or ice cream I sit with a pair of 10lb weights. During commmercials or even the show it self I do lifts and squats. Killing 2 birds with one stone! Thu, 14 Apr 2011 22:14:00 EST Just Move when I started Spark I had a hard time moving. So i started small. I would walk around my drive way counting my steps. The next week I was walking down the street. Each week I add how much I would walk. Then I joined a Gym that I go to three times a week. I stopped making excuse for my self. I get up early and do everything first thing in the morning. I don't give my self time to talk my self out of it. So the point of all this is just get up and move! <em>306</em> Thu, 14 Apr 2011 07:10:00 EST Out of sight, out of MOUTH! If you're anything like me it was hard to pass down that chip isle at the market and leave empty handed (like going through a diet black hole!). But you will only eat what you buy! So if you don't buy the junk, you won't have it accessible and therefore it's an easy win! Tue, 12 Apr 2011 19:15:00 EST Baby Steps! When you go to the market or the mall, park as far away from the door as possible. This will help you get extra steps into your day! Tue, 12 Apr 2011 08:36:00 EST Easy meals for now Meal planning is always a problem for me, and trying to plan healthy meals makes me even more food obsessed-what ot buy what to make etc. So for now I am relying on Lean Cuisine dinners. I'm freed up, don't have to plan as much and am no longer obsessed with meals, what to eat etc. Sun, 10 Apr 2011 19:41:00 EST Sensa for Appetite Control I have been able to stay within my daily calorie limit due to the help of Sensa which is an appetite suppressant that you sprinkle on your food like a seasoning right before you eat it. I am able to eat significantly less that before. Everyone is different but when I consulted my physician he said this was safe for me. Sun, 10 Apr 2011 18:16:00 EST grocery store secrets! Look at the ingredients of everything you buy! The best products have FIVE ingredients or less, OR BETTER YET, only have ONE ingredient (i.e. fresh fruit and vegetables) Sun, 10 Apr 2011 07:15:00 EST Mirror when I look in the mirror.......all I see if fat and ugly. Sat, 9 Apr 2011 14:02:00 EST Getting my booty out of bed for morning workout I set my phone/alarm by my light switch. When my alarm goes off, I turn the light on and fan off. Then I lay back in bed while I stretch and allow my body to wake up. I've made it to all my morning workouts and this routine hasn't failed me. <em>334</em> Good LUCK! Fri, 8 Apr 2011 09:03:00 EST Food diaries/tracking When it comes to counting calories or tracking what you eat, BE HONEST! Be honest with yourself and your diary/logs. Include all sauces, condiments, drinks and snacks/treats, even if its 1Hershey's kiss. You will be better off in the long run. <em>43</em> Thu, 7 Apr 2011 21:42:00 EST Have a buddy I just started this program 4 days ago. It really helps that my husband is doing it as well. We encourage each other and will not accept our excuses for not exercising or for poor food choices. Thu, 7 Apr 2011 13:14:00 EST Just Do It!! I'm serious sure I'm full of cliches but honestly, the more you procrastinate, the more of a mountain you make out of a mole hill. Don't be afraid, but please do check with your doc to make sure it's a safe option of begin a workout regimen. Also, you don't have to start big! Do what you can, that's a personal motto of mine. I know I can't run 5-miles, so instead I do a lot of stepping and climbing stairs instead. Thu, 7 Apr 2011 00:42:00 EST Just a little trick Hello I'm not sure if someone has mentioned this or not yet but one trick that works for me is after dinner I brush my teeth so I'm not tempted to eat again because that would mean I would have to brush again <em>334</em> Wed, 6 Apr 2011 15:40:00 EST Don't sweat the small stuff It is really a choice by choice event do not sweat it if you make one bad choice in the day when you made three good ones just think that the next time you can make a different choice. Wed, 6 Apr 2011 14:51:00 EST Coffee I took out Dr. Pepper out of my diet. But I need a 'pick me up' in the morning, so that coffee. Mon, 4 Apr 2011 21:32:00 EST Participation - Happiness Do it! <br>Move it! <br>Make it happen! <br>No one ever sat their way to success, <br>but remember, success is getting what you want. <br>Happiness is liking what you get.<br>--H. Jackson Brown (paraphrased) <br><br> Mon, 4 Apr 2011 12:39:00 EST Drinking Water I started this progam last week. One of my biggest problems I have is drinking water, I really do not like water (had to drink to much when I was in Iraq).<br><br>The easiest way I found is to drink four 20oz water bottles during the day, then refill them at night. I try to drink at least a quarter of the bottle at a time.<br><br>My husband has even commented me on drinking water, he knows how much I depise water. <em>91</em> Sun, 3 Apr 2011 22:40:00 EST Wake up with energy Do something active when you first wake up - whether it's a few sets of crunches or push-ups or just rocking out to your alarm clock music. You'll feel more awake and more productive! Sun, 3 Apr 2011 17:35:00 EST forget chocolate!!!! You really CAN'T have your cake and eat it to!! Sun, 3 Apr 2011 11:20:00 EST Try Something you Think you Don't Like I avoided running at ALL costs (even when I was 110 pounds and 14 years old.) I hated the out of breath feeling, but I started a 5 training program to increase my endurance, and guess what.... I actually like running. I'm not out in freezing temps or the rain I'm not THAT into it, but I like my treadmill or a short trail walk/run. I never thought I would, but once I learned HOW, and accepted it was a process I have loved it. Sat, 2 Apr 2011 15:06:00 EST Drink,Track,Move Drink your water<br>Track your food<br>Move your body<br>It works Fri, 1 Apr 2011 12:26:00 EST small Changes I started my weight loss by making small changes like instead of a cheese buger, I would order a chicken sanwich with no mayonais and skip the fries. You'd be amazed at how much difference little things will make! Wed, 30 Mar 2011 11:13:00 EST Just do it! It;s the starting that is the most difficult. Once you begin, you are on a roll.<br>Get off that couch and put on some music and move. Sat, 26 Mar 2011 22:16:00 EST itty bitty teensy baby steps find out where you are and just add a lil tiny bit more to that, this way it's something you can do, succeed, and get that lil determined boost of confidence. then add a lil more. repeat.<br><br>I started really small. I bought a pedometer put it on and found out I only walk 750 steps a day. so I strive to beat that. I also joined a Spark Challenge that made sense to me 10 of activity. even I can do 10 mins of SOMETHING! it feels good to be meeting and exceeding my goals and keeps me coming... Thu, 24 Mar 2011 21:09:00 EST Use my Blackberry to schedule exercise time I schedule a month at a time in my Blackberry with the alerts. This keeps me from scheduling anything else at that time. It also reminds me to exercise. This really helped get my habit to move off the couch kick-started! Thu, 24 Mar 2011 20:17:00 EST Slow and steady wins the race For me the only way is to start slow so I am not overwhelmed with all the changes. That will set me up to fail if I try too much too fast. So Everyday I try to eat a little better, exercise more and make theses changes a part of my life so I will success Wed, 23 Mar 2011 08:02:00 EST The 500 Step Rule For those just starting out, little things make the difference. The basis of the 500 Step Rule is to take 500 steps every time you get up, as soon as you wake up, before you sit back down, before you eat a meal, etc. This is especially easy if you own a pedometer. If you don't, just walk for 5-10 minutes at a consistent pace. Aim for a total of 5000 steps the first few days of doing this, then increase the number every day until you are consistently walking 10000+ steps each and every day. Tue, 22 Mar 2011 11:42:00 EST one change at a time! First I introduce a new eating routine.First I forced myself into having breakfast,after one week when this was settle I introduce the rule '5 meals a day' after this water and so on.After one month and a half I introduce fitness starting with a daily walk to exercising 2 hours per day. Sat, 19 Mar 2011 16:37:00 EST Grocery tips Make a grocery list from your week's menu plan. Do not shop when you are hungry. PUT THE GROCERIES IN THE TRUNK of the car and don't nibble on the way home. Go in the door closest to the fresh produce. Avoid processed foods if you can. AND READ THE NUTRITION LABELS. Sat, 19 Mar 2011 04:53:00 EST Track Track Track Use your trackers for food and fitness! This is the best way I know to get you motivated and started on your journey. You can't fix what you don't know. Calories in and calories out! Wed, 16 Mar 2011 17:19:00 EST Size Matters Buy some pretty small bowls that hold only 1/2 a cup. Use these for yogurt with jam and you have a low calorie dessert that feels special. Smaller plates are good to use too. Tue, 15 Mar 2011 17:01:00 EST Making a Life Style Change January 1st, my husband and I truly got serious about leading a healthier lifestyle. Instead of having a "target" weight or deadline, we decided we wanted to make healthy changes to impact our lives as a whole. Looking at life this way has allowed us to make good choices most of the time, and not beat ourselves up if we miss a step a time or two<br>If we go over calories one night- we eat better the rest of the week. Sun, 13 Mar 2011 11:24:00 EST Remember this is a Journey not a Sprint It's so easy to have a winner take all attitude when ou first begin; but it's important to remember that the gaining of the weight didn't happen overnight therefore losing it won't happen overnight. Focus on getting healthier, eating right, moving more, doing more. Set mini-goals such as trying to eat your daily serving of fruits and veggies each day. Drinking more water and less soda. Celebrate each small victory. Believe you can do this, Know you WILL do this.Commit to it. Sun, 6 Mar 2011 12:02:00 EST Start with Small Goals - they add up If you've never exercised it can seem overwhelming.<br>Start with SMALL goals - say a 10 minute goal to exercise. It's called a STREAK and do it EVERY DAY!<br> <em>252</em> Fri, 4 Mar 2011 10:31:00 EST Alli Alli is a dietary supplement that has worked wonders for me. In 2008 I lost 45 lbs. although I let the weight creep back on I am now back on alli and seeing a loss just in the first 2 weeks. Wed, 2 Mar 2011 17:53:00 EST Weight Goals - Call the Gynecologist ! Part of SparkPeople is to set goals. When I started, I input my weight and the computer picked a median weight for my ideal. I don't have many pictures of me, and couldn't visualize myself at a lower weight (it's been so long). <br><br>Then I thought of someone who would know. MY GYNECOLOGIST.<br><br>I called, and the receptionist was so accommodating. She gave me weights from 1978 (1st birth) through 2000. It was an eye-opener.<br><br>But now I know more realistically what to shoot for. Wed, 2 Mar 2011 12:01:00 EST The One Common Denominator Searching for the common denominator in your life? You are in luck. You are it. Now that you know what the only consistent factor is, you can begin to figure out how you are contributing to recurring challenges & problems. This is great news because, once you realize you are at least part of the problem, you can begin to change your behavior, beliefs & attitudes that are contributing to the situation. Wed, 2 Mar 2011 03:32:00 EST Forgive yourself! Wherever you've been, whatever you've done, whatever you weigh or whatever you ate that you shouldn't have...stop right now, take a deep breath and let it go. You're here, aren't you? You're looking for help and you're taking action just by reading this and being on this web site.<br><br>So FORGIVE yourself! Today is a new day and every day that you stick with your plan is a new day! Tue, 1 Mar 2011 22:33:00 EST Educate Yourself Learn as much as you can about what you should weigh, what you should eat, and how to burn calories. Knowledge is power! Tue, 1 Mar 2011 07:56:00 EST Paying for a gym membership My fiance and I have tried to lose weight for years and just haven't been able to stick with a program on our own at home so in January we started a membership with a gym and because we are spending our hard earned money- we have continued to go on a regular basis. The $20 a month is well worth getting into a weekly routine! Mon, 28 Feb 2011 14:17:00 EST Embracing Growing Pains Learn to appreciate the discomfort. Whether it is abstaining from unwise food choices or pushing yourself to the next level in fitness....remember that each of these small steps, though uncomfortable, result in growing closer and closer to your goals. Growth is almost always uncomfortable. I think that's why they call them "growing pains". Sat, 26 Feb 2011 16:41:00 EST Ask for the willingness to be willing... If you have a hard time committing to getting started, and you pray, ask for the willingness to be willing. Fri, 25 Feb 2011 19:52:00 EST Today There is no better time to start, or start over, than RIGHT THIS MINUTE! Wed, 23 Feb 2011 10:42:00 EST Embrace Change, Even If It's Uncomfortable At First Getting used to doing things differently, like changing cooking and eating habits and working out (even just fitting a workout in to my day) can make me bristle at times. It's not what I'm "used to". But when I start feeling like this, I ask myself, "Well, how was that old way of life working for you? You have to change habits to expect different results." It sounds so simplistic, and it is, but sometimes that little reminder is what I need to motivate myself to make healthy choices. Mon, 21 Feb 2011 13:11:00 EST First Things First Take 2 sheets of paper. On one sheet write down all of the things you don't like about how you look or feel (all the reasons you want to lose weight). On the second sheet, write down all of the excuses that have kept you from starting the weight loss journey. Read sheet number 2 three times. At the bottom of the sheet, write THIS STOPS TODAY! and sign it. Put both sheets in a prominent place where you can read them every day. Sun, 20 Feb 2011 21:29:00 EST my Story I have went from 398lbs to 263.2 lbs since 2006.<br>That sounds like a long time, but the weight didn't go on over night and it doesn't *safely* go off over night either.<br>I have used sparks nutritional and fitness trackers, and getting involved in a sparks team, having support of others is a great help. I watch what I eat, I cook all natural and whole foods, I do not use pre packaged foods.<br>Fruits, vegetables, fish, lean meats, beans, nuts..<br>Eat to live, DON'T live to eat! <em>140</... Sun, 20 Feb 2011 14:57:00 EST Make Smart Goals Make Smart Goals. Long-term goals should be Specific, Measurable, Appropriate, Realistic, and Time-based. Sun, 20 Feb 2011 13:13:00 EST Simpleology I used to allow myself to get temporarily overwhelmed by an overloaded to-do list. Simpleology's a good focuser on what to do now and what to do next. Also a good pesterer that keeps on me until I do what I said I wanted to do. Simpleology 101's free. Stephen Covey's 7 Habits of Highly Effective People is also one of the best long-term mind-shifters. Sun, 20 Feb 2011 10:05:00 EST Keep It Simple! If you're just beginning your journey or if you're starting over again, keep things simple! Track your foods, stay in calorie range, drink the water, & move your body! You CAN do it! Sat, 19 Feb 2011 06:58:00 EST Starting You have to start sometime, so why not right now! Sooner is a lot better than later. Fri, 18 Feb 2011 21:40:00 EST Don't think about starting, just go for it! Stop thinking about starting to exercise, eat healthy, etc... and just go for it. Just start, now, it's on! Wed, 16 Feb 2011 19:18:00 EST Change Remember this is a LIFESTYLE change. don't change anything you don't want to stick to for the long term. Sat, 12 Feb 2011 12:28:00 EST Track it Early I enter my Breakfast and Lunch nutritional report before preparing dinner, then adjust the menu plans to meet my goals for the day. This helps me make better choices. Thu, 10 Feb 2011 11:44:00 EST 10 Minutes at a time When first starting after living a sedentary lifestyle, setting up a workout regime seems so overwhelming let alone doing it. Start with dedicating 10 minutes to cardio and go from there. If you made it to the 10 minutes and still feel great, go another 10 minutes and so on. If you gave all that you can and are exhausted, then you can stop knowing you fulfilled your goal of 10 minutes of exercise. Wed, 9 Feb 2011 15:36:00 EST Curb Your Appetite, Get Healthier! My favorite way to curb my appetite is to keep a water bottle with me 24/7. I make taking sips of water an automatic motion. It takes a few days to make this a habit, but if you just take a swallow every few minutes, pretty soon you'll be getting your eight cups a day (and then some!), finding yourself less hungry, losing weight, and purifying your system! Good luck! <em>274</em> Tue, 8 Feb 2011 23:28:00 EST Start the day Drink two 8 oz glasses of water before breakfast. Drink the first immediately after you get out of bed, and the second before you eat a health breakfast. <em>9</em> Tue, 8 Feb 2011 08:40:00 EST Exercise setting a goal for exercise each day <em>185</em> Tue, 8 Feb 2011 07:49:00 EST Start with a clean slate... It's important to be in control when you start out and willpower tends to waiver... Clean out your pantry and refrigerator. Toss out the temptations and the things that have little or no nutritional value. Your body will thank you! Mon, 7 Feb 2011 20:22:00 EST Getting your daily 8 cups of water. I keep 2 bottles of water on my nightstand. One to drink before going to bed and the other for when I wake up. That way I know I have a head start on the day and I end on a good note. Mon, 7 Feb 2011 20:11:00 EST Get Involved Join a Team...or two and get involved. Join in the discussions and meet some friends. You'll be surprised how much you can get out of it. Sat, 5 Feb 2011 12:19:00 EST Get back on the horse I'm slowly losing pounds because change is not easy. But I keep the SP open so I can remember what I can eat and if I mess up, I get back on the horse and get back to the program. So far, so good Thu, 3 Feb 2011 11:01:00 EST Getting water in while you are at your desk So, I just started here at SP. One of the things that my Wife has encouraged me to do is to get a good water bottle and fill it before I go to work and drink from that. A HUGE secret that I've found about myself is that if I have the bottle of water at my desk but off to the side, I will drink very little - like not even touch it. The trick is to keep it in front of me, near my monitor so it's always within view. Instinctivly, I reach for it, take a few sips, put it back. Thu, 3 Feb 2011 09:29:00 EST "Who Has Time To Slim Slowly?" YOU DO! <br>In spite of what the advertiser responsible for that line says, if you are just starting (or re-starting) your weight loss journey, slow down! The biggest obstacle to success is being impatient and in a hurry to achieve results. Making too many adjustments at once and exercising too hard will derail your enthusiasm! Instead, plan small, sustainable changes and let your body adjust gradually to the demands of exercise. You will find the process a lot more pleasant AND rewarding! Wed, 2 Feb 2011 15:32:00 EST Make Time For You I have always done the best I can at being a wife, a mother, a student, a friend, an employee, etc... Now, I make the time to do the best I can for myself. When I eat healthy and exercise, I feel much better! <br> <em>334</em> Mon, 31 Jan 2011 22:55:00 EST Don't give up! Don't give up! The first 2 weeks are the hardest, but once you get through them it seems to get easier to stay on track. Just hang in there!!! Sun, 30 Jan 2011 20:24:00 EST Find a SparkTeam Joining a Sparkteam is very helpful when just starting out. You will get to meet people with similar interests and you can get involved in Team discussions. There is so much to learn from each other. Sat, 29 Jan 2011 22:48:00 EST Getting in your water Always have a Large Glass or Cup of water sitting with you at the computer. Fri, 28 Jan 2011 09:31:00 EST Keep a journal I've been keeping a journal again and I'm realizing what a great tool it is. It helps me summarize how my day has gone and I can keep track of what my food triggers are and the time of day they hit. <br><br>Keeping a journal is great for self reflection.....I can let it all out....good or bad.....and then refer back to it when I'm looking for support. Fri, 28 Jan 2011 01:43:00 EST The Invisible First Step The first step isn’t in the taking of the first step; it is in deciding to take the first step. <br> Thu, 27 Jan 2011 22:09:00 EST positive thought Thinkin positive!!<br>Allowin yourself to not think of what you can not eat allow yourself to think of what ya can eat and enjoy to eat.<br><br>I don't ever think of the downside of food.<br>I don't ever think of the emptiness I have in my belly.<br><br>I think of what I can enjoy the flavor of to eat...what I can make myself feel full with but not consumin' way to much of to do this.<br><br>Think of not eat'n a lone even if you are sittin alone do it in public. Tue, 25 Jan 2011 11:13:00 EST Start Simple Keeping things simple in the beginning is great when you're just starting out. If you try to many things at one you will feel overwhelmed and you might not last. Mon, 24 Jan 2011 22:11:00 EST Cannot believe how much! With the ease of entry for the nutrition tracker, I am learning how much I am actually eating. Did not realize it is as much as it is. Mon, 24 Jan 2011 15:01:00 EST Know what you are eating I detest calorie counting, writing down and looking up calories, measuring even with the wonderful apps and calculators out there. So, as I start a "Biggest Loser" program at work I decided to take a baby step and instead of figuring out calories, I committed to just writing down everything that goes in my mouth. It is easier than I thought. After just three days of doing that, I lost 1.5 lbs.Next step in a week or two I will do portions and calories. I'm a female age 58 with 35 lbs. to loose... Sun, 23 Jan 2011 13:49:00 EST Weekley schedules To get started I have to get in a routine by writing out my eating and exercising schedule for the week and setting goals. Then I just have to make myself stick with the workouts I had already made! Sun, 23 Jan 2011 09:08:00 EST Be Honest ... and measure EVERYTHING! Track EVERYTHING, too - gum, ketchup ... every calorie adds up! Sun, 23 Jan 2011 01:04:00 EST Space it out. Space your calories out throughout your day over three meals And three snacks. Sat, 22 Jan 2011 22:09:00 EST Losing Weight N/A Sat, 22 Jan 2011 14:08:00 EST Start Small and Build Pick just one small thing you want to change and then ...just do it. Sat, 22 Jan 2011 12:24:00 EST started journaling accomplishing Sat, 22 Jan 2011 11:02:00 EST ABUSE You use me, you abuse me, you lose me. Fri, 21 Jan 2011 19:53:00 EST being healthy Do not procrastinate. Exercise and eat healthy now. Fri, 21 Jan 2011 15:30:00 EST Track your progress Tracking has helped me try to eat 3 meals a day, exercise and drink my eight glasses water. Thu, 20 Jan 2011 19:18:00 EST Too cold to get up! In the winter I have trouble getting out of bed because it's so cold. I bought myself a space heater and set my alarm 30 minutes earlier. Now, I get up when the alarm goes off and turn on the space heater then go back to bed for 30 minutes. By the time I get up the room is warm and I can manage to get out of bed. Thu, 20 Jan 2011 16:57:00 EST Stop making excuses I have had every excuse under the sun for not exercising or not eating right. None of them matter. What matters is being healthy, even when there is "no time" or "my asthma is bad" or "I like eating out" It's time to just do it because you have to start somewhere! Wed, 19 Jan 2011 02:15:00 EST WATER WATER WATER I have found it easier to meet my minimum water intake if I bring in 8 8oz bottles of water to work with me. I keep them in a thermal cooler by my desk. I know that I must drink ONE bottle every hour. The bottles appear to be very small in comparison to bringing your water in a 32 oz thermos, so finishing one bottle doesnt seem so overwhelming! Each night I fill them back up to save money and waste! Every day by 5pm I have consumed a minimum of 64 oz and the remainder of the day is just a bo... Tue, 18 Jan 2011 11:47:00 EST Be "True" to Yourself!! Getting started is the hardest thing to do to change a life time of unhealthy habits to healthy habits. The main focus is "you"! First make up in your own mind that this is what YOU truly want to do and that you are not doing it to please anyone but YOU!!! Once you know and feel in your heart and mind.....take that hardest first step and and before you know it you will be walking steadfastly then running steadily. Mon, 17 Jan 2011 22:24:00 EST Break it down In the beginning dont focus on the big picture. focus on today, or one meal, or one workout. dont worry about the 10, 50, 200 or whatever pounds you have to lose, if you take it one day at a time before you know it weeks will have flown by and you'll be on your way! Sun, 16 Jan 2011 23:25:00 EST Honor Your Body - Don't let the scale rule your life Keep your reason for being on SP in focus. Are you here to become healthier or skinnier? Contrary to popular belief not everything skinny is healthy. <br>When your goal is to become healthier you become invested in providing health for both your body and mind. You take pride in the things you are training your body to do and your mind to understand, both will become stronger.<br>Honor your body and the good things you are providing. Become your body's best friend. The scale won't rule you... Sun, 16 Jan 2011 10:27:00 EST Fitness Tracker The Fitness Tracker is a great tool. You can log how many miles you have gone in a day, a month or a year. You can map out routes around your neighborhood too. It's a useful tool to set a goal with.....for instance you can log enough miles to walk across the United States... <em>652</em> or who knows......maybe to another country. Whatever you decide to's a great tool that is right at your fingertips. Fri, 14 Jan 2011 22:18:00 EST 28 Days to Success - New Month Resolutions Research has shown that it takes people approximately 28 days to pick up (or leave) a habit. Instead of making resolutions for the new year, why not aim to make a total of 12 resolutions for the whole year? Decide what change you want to make each month, and start on the first day of the new month! By the end of the month your resolution has become a habit and you can move on to the next one! This makes sustaining multiple resolutions easier. Fri, 14 Jan 2011 14:58:00 EST Goal Commitment Start with ONE goal....commit to it religiously, when you feel you accomplished that goal well enough to have made that goal a habit......then start a new one. Soon you will be accomplishing great things. Thu, 13 Jan 2011 23:31:00 EST Share Your Goal(s) It is helpful to tell at least one other person - esp. someone you live with - what you want to achieve. The emotional support is great <em>30</em> Wed, 12 Jan 2011 22:41:00 EST Jump In The hardest thing is to get started. I find that just doing it is the best way. Don't wait until Monday, don't wait until the start of a new month, because every Monday and every 1st of the month there will be some other reason why you can't start. Start now. Do it for yourself. Tue, 11 Jan 2011 23:40:00 EST Make a Connection Take the time to visit other Spark Members pages and find someone that you can relate too.....someone with similar interests and then make a connection with them. You can support each other and be there to share ideas with. Tue, 11 Jan 2011 22:03:00 EST Stop heart burn fast!! Really Fast I have GIRD and had been on meds for years. I friend of mine, who happens to be one of those eat everything and never gain weight people (loathing), said to take a pinch of baby spinach and chew really good. It works, holy cow it works, bye meds ever since. Tue, 11 Jan 2011 11:00:00 EST A little Psychology can go a long way When I'm doing cardio workout on a machine, I always set the time 20 minutes and then add time in 5 minute increments. I feel more accomplished "adding" 25 minutes to my work out than struggling to get to 45 minutes in one time (esp if I can't push myself to finish the whole time) Tue, 11 Jan 2011 09:26:00 EST Another Step Forward At any point in your program it is easy to get caught up in the habits you've built up. Always consider what a relevant and doable action step is that will move you toward your goal and then start it. You will find that little steps bring little successes and that's how you build to the bigger results! Mon, 10 Jan 2011 08:43:00 EST My Succes I've given up three items I loved...BUTTER, MAYO & SUGAR. I've also cut my portion sizes down. I've been unable to exercise due to a bad knee. I've one from 210 in August to 177 this morning. This has been an easy path for me to follow. Yes, at Christmas I did have a few sweets and still the scales show success. <em>306</em> Sun, 9 Jan 2011 14:35:00 EST Concentrate on Adding Healthy Habits Instead of focusing on what to take out of my diet, I focus on adding one healthy thing a week. Whether it's more fruit, complex carbs or adding another fitness segment. Sun, 9 Jan 2011 09:17:00 EST My Most Important Daily Must Do's Although I'm a fairly new SparkPeople member (and loving it), I did bring with me 3 things that I learned from another program and are the make-or-break of my weekly weight loss.<br><br>Every day I MUST get in:<br><br>*at least 8 glasses of water<br>*2 tsp's of healthy oil (olive, canola, etc)<br>*all servings of dairy (3 for me since I'm a female over 50)<br><br>It doesn't matter if I exercise or not or stay within my calorie range, if I don't get those 3 things in daily I will not lose and ... Sat, 8 Jan 2011 16:53:00 EST Dont Eat late It's best to not eat past 6-7 p.m. Wed, 5 Jan 2011 14:15:00 EST Getting water in for the day Every morning drink a glass of water before preparing breakfast. You'll feel less hungry and have that much less water to take during the rest of the day. I've worked up drinking 2 glasses before getting down breakfast. Wed, 5 Jan 2011 01:27:00 EST