SparkPeople Weight Loss Secrets http://www.sparkpeople.com/secrets-category.asp?category=weight-loss Learn some of the secrets of success for Weight Loss from SparkPeople members. SparkPeople Weight Loss Secrets http://www.sparkpeople.com/assets/nav/nav_logo_v3.gif http://www.sparkpeople.com/secrets-category.asp?category=weight-loss a spoon for every occasion http://www.sparkpeople.com/secrets.asp?tip=47368_a_spoon_for_every_occasion Most of us have a dress or outfit for every occasion, and men even have suits for occasions. But in your kitchen do you have a measuring cup, dry or liquid, set of measuring spoons for each occasion? <br><br>For years, and I mean a lot of years, I have steadily gained 5 to 10 pounds each year with my regular, gee don't need a recipe cooking. I added a dollop of butter, and extra tablespoon of cream, the last of what was in the container of sour cream to my recipes. Really, there wasn't enoug... Sat, 30 Jul 2016 14:02:00 EST Take it slowly. http://www.sparkpeople.com/secrets.asp?tip=47363_take_it_slowly My target, when I was losing weight, was two pounds a month. I figured there would be minimum change in maintenance - just continuing the same thing. It has turned out as I expected. I'm three pounds over, so can't be too complacent, but taking it slowly and expecting to continue the same for life is the secret I would recommend for losing and then for maintenance.<br><br>I didn't really intend to write more, but another secret would be not fretting within a two- or three-pound range. That mu... Sat, 30 Jul 2016 03:53:00 EST Drink 8 Glasses of Water a Day to Feel Full and Eat Less http://www.sparkpeople.com/secrets.asp?tip=47362_drink_8_glasses_of_water_a_day_to_feel_full_and_eat_less To help with my weight loss efforts I have been working to drink more water each day, and also to cut soda from my diet and replace it with water as my drink of choice. <br> <br>Drinking 8 glasses of water each day helps me stay hydrated and avoid overeating. I have read articles about how people confuse thirst (dehydration) for hunger, so they’ll tend to eat rather than drink water, which adds calories to the day’s food intake. I have learned that if I’m craving a mid-afternoon snack, I’ll... Sat, 30 Jul 2016 02:51:00 EST Food Prep Every Weekend! http://www.sparkpeople.com/secrets.asp?tip=47342_food_prep_every_weekend The biggest secret success tip I have is to food prep almost all of your foods. I bring my breakfast, lunch and snacks with me to work every day now. <br><br><br>If I know someone wants to order out during lunch, I can still partake in the social outing but only get the smallest and healthiest veggie option I can, and I can still eat my healthy home prepped lunch later on when I get hungry. I don't need to panic and resist all the food because I know there's healthy, delicious and nutritious ... Fri, 29 Jul 2016 01:18:00 EST Dont eat after 6pm, and sleep for 8 hours! http://www.sparkpeople.com/secrets.asp?tip=47337_dont_eat_after_6pm_and_sleep_for_8_hours Hey all! My secret is NEVER eat after 6pm! No matter how hungry you are! Just drink water and if you are too hungry - just GO. TO. BED. haha! You cant eat and sleep at the same time! :) This is also really great for your metabolsim - look it up! Also, there are many people that swear by a fasting diet. This totally plays into that. Because you are technically fasting for about 14 hours or so if you stop eating at 6pm and then eat breakfast around 8am. Thats 14 hours of complete fastin... Thu, 28 Jul 2016 12:32:00 EST Secrets to my 40 pound weight loss :) http://www.sparkpeople.com/secrets.asp?tip=47320_secrets_to_my_40_pound_weight_loss_ 1. Track every day! It was an educational and total game changer for me!! I learned so much about the food I was eating by simply using the spark people food tracker.<br>2. Set a weight loss goal with spark people and follow the recommended calorie range they set for you! It works :) <br>3. Exercise. Find something you love to do and do it. My goal was 30 minutes a day 3-7 days a week. My main source of exercise is walking, using Leslie sansone DVDs, and being outdoors. I also love to throw i... Wed, 27 Jul 2016 12:24:00 EST Don't eat after dinner http://www.sparkpeople.com/secrets.asp?tip=47316_dont_eat_after_dinner A huge help for me is to not eat anything after dinner. This definitely helps me to lose the pregnancy weight gain. The first couple of weeks are the hardest and then after that I would say that most days it is not a struggle at all. I do go to bed slightly hungry but it isn't too bad. I like to think of mild hunger pains as a signal that extra fat is being used up. :) It helps not to munch at night if I keep my water nearby and I drink from it often. I also stay busy at night with the kids a... Wed, 27 Jul 2016 10:21:00 EST coffee and tea http://www.sparkpeople.com/secrets.asp?tip=47305_coffee_and_tea tea 2 go has amazing unsweetened teas, unsweet mango black and unsweet peach teas are great examples. plus if you ever stop at starbucks or your local coffee company most coffee companies have sugar free syrups why not enjoy your favorite beverages such as latte's, frappuccino's, iced coffees, espresso's, you name it. Caffeine if consumed right can be a good fat burner. yes trick your taste buds into believing that you are consuming sugar with the tiny bit of sweeteners minus the calories and... Tue, 26 Jul 2016 22:11:00 EST Weight Loss to Help Kids http://www.sparkpeople.com/secrets.asp?tip=47292_weight_loss_to_help_kids Avoid Starchy Carbs<br><br>If your child had a bagel for breakfast this morning, it wasn't much more nutritious than eating a bowl of sugar, says Parents advisor David Ludwig, MD, PhD, associate professor of pediatrics at Harvard Medical School and director of the Optimal Weight for Life Program at Boston Children's Hospital. That's because most starchy carbohydrates, like bread, white rice, and potatoes, dissolve into glucose soon after you swallow them. Starting the day with eggs or another... Tue, 26 Jul 2016 06:28:00 EST Diet Tricks That Really Work http://www.sparkpeople.com/secrets.asp?tip=47278_diet_tricks_that_really_work Diet Tricks That Really Work<br><br>According to Live Science, these diet tricks will actually help you keep off the pounds:<br><br>diet tricksAvoid corn syrup<br><br>Science shows that high-fructose corn syrup (HFCS) is bad news. One study showed that rats who drank HFCS-sweetened beverages gained significantly more weight than rats consuming the same amount of calories in sugar.<br><br>Keep away from junk food -- It's Addictive<br><br>Junk food can affect your brain in ways similar to drug ... Mon, 25 Jul 2016 15:19:00 EST Track the Foods (and Drinks) you Consume Every Single Day (Even those Small Snacks at the Office!) http://www.sparkpeople.com/secrets.asp?tip=47272_track_the_foods_and_drinks_you_consume_every_single_day_even_those_small_snacks_at_the_office I was most successful in my weight loss efforts when I took the time to track the foods I ate every single day. When I took the time to track the calories in that slice of cake I had at the office or the pizza slice one of my co-workers sent in my direction, it was a real eye-opener how the calories consumed would add up.<br><br>I think the most important lesson I learned from tracking my food consumption, was in learning more about calories in foods I eat on a regular basis. For example, I... Mon, 25 Jul 2016 09:16:00 EST How to Address the Crisis of Childhood Obesity http://www.sparkpeople.com/secrets.asp?tip=47258_how_to_address_the_crisis_of_childhood_obesity How to Address the Crisis of Childhood Obesity<br><br><br>According to the latest statistics,1 about 75 percent of American men and 67 percent of women are either overweight or obese. This means less than one-third of US adults are at a healthy weight.<br><br>The statistics for children are equally disturbing. Over 17 percent of American children between the ages of 2 and 19 fall into the obese category, which can set them up for a lifetime of very serious health problems.<br><br>“The Weight ... Sun, 24 Jul 2016 12:07:00 EST Drink 8 Glasses of Water a Day to Feel Full and Eat Less http://www.sparkpeople.com/secrets.asp?tip=47239_drink_8_glasses_of_water_a_day_to_feel_full_and_eat_less To help with my weight loss efforts I have been working to drink more water each day, and also to cut soda from my diet and replace it with water as my drink of choice. <br> <br>Drinking 8 glasses of water each day helps me stay hydrated and avoid overeating. I have read articles about how people confuse thirst (dehydration) for hunger, so they’ll tend to eat rather than drink water, which adds calories to the day’s food intake. I have learned that if I’m craving a mid-afternoon snack, I’ll... Sat, 23 Jul 2016 11:45:00 EST Stop food addiction/ cravings http://www.sparkpeople.com/secrets.asp?tip=47230_stop_food_addiction_cravings I stopped gaining weight by getting my food (sugar) addiction under control. I switched to a reduced (average 60 grams a day) carbohydrate, high protein (100-150 grams a day) diet. This stopped my blood sugar from spiking and crashing and broke my binge eating cycle. I noticed a major difference in just 2-3 days. Food finally started to satisfy me. I was not always hungry. The longer you stick with it the more reduced your food cravings become. I recommend using diets similar to Atkins, South... Sat, 23 Jul 2016 03:28:00 EST Hydrate to lose http://www.sparkpeople.com/secrets.asp?tip=47224_hydrate_to_lose Drink lots of water to lose weight. I find it is the key to success. <br><br>I use to snack all day long and found some information online regarding hydration and weight loss that made me try this secret.<br>I try not to snack at all, I drink water. Super cold, lots of ice, in a nice fun glass (I like the trevis glasses with a lid just in case I spill it) If I do have to snack I have a 30 calorie powerice. <em>30</em> <br><br>The body gets confused when it is dehydrated and acts li... Fri, 22 Jul 2016 17:28:00 EST Low carb whole foods and Intermittent Fasting http://www.sparkpeople.com/secrets.asp?tip=47212_low_carb_whole_foods_and_intermittent_fasting My true weight loss (80 pounds so far) did not occur until I added Intermittent Fasting to my diet. There are many types of IF but the one that works for me is the 5:2 Fast Diet:<br>1. Eat a normal amount of calories 5 days per week.<br>2. Eat 500 calories on the 2 non-consecutive days. <br><br>The 5:2 Fast Diet can be done with all types of foods. We like low carb foods at our house because it allows us to have fats (who doesn't like butter?) and meats as well as veggies. We have nuts, n... Fri, 22 Jul 2016 10:55:00 EST My Top Tips and Tricks http://www.sparkpeople.com/secrets.asp?tip=47201_my_top_tips_and_tricks Here are some quick and dirty tips that have helped me in my journey, followed by other things that I feel have helped me in my journey. <br><br> <em>8</em> Switch Out. When I hit a plateau switch things up. Add more strength training, or use SparkPeople's meal plans. The meal plans are great because they keep food balanced and for the most part clean, and also I get great ideas from them. I would never have thought to put cream cheese, walnuts and raisins on a wrap before for lunch, but now... Thu, 21 Jul 2016 16:01:00 EST 50 non-Food Rewards for Fitness and Weight Loss http://www.sparkpeople.com/secrets.asp?tip=47192_50_nonfood_rewards_for_fitness_and_weight_loss 50 Non-Food Rewards for Fitness and Weight Loss<br>Healthy Ways to Celebrate Success!<br><br> By Megan Patrick, Staff Writer<br> <img src="http://photosaws.sparkpeople.com/guid/a3c5da15-ae10-43a2-8c3d-1c04ede3f804.png"><br>Losing weight and maintaining healthy habits are both challenging, but that doesn't mean they shouldn't also be rewarding. Besides the intrinsic benefits that come from feeling better and reaching new goals, rewarding yourself for your healthy efforts will reinforce your n... Thu, 21 Jul 2016 11:42:00 EST A Bump in the Road http://www.sparkpeople.com/secrets.asp?tip=47156_a_bump_in_the_road Opps...there it is again! Another bump in the road that has derailed me from my weight loss path. But worry not, this is not a failure but a learning process that helps me to figure out how to get where I want to go so long as I am not willing to give up.<br><br>So often when we get off track, we end up just giving up entirely. The trick is to first not feel defeated and completely give up, but to accept that it was a conscious decision to deviate a bit from the path to enjoy life in anoth... Tue, 19 Jul 2016 11:52:00 EST Track Exercise and Housework Activities Every Day to Help Keep Your Exercise Program Challenging http://www.sparkpeople.com/secrets.asp?tip=47152_track_exercise_and_housework_activities_every_day_to_help_keep_your_exercise_program_challenging I find that tracking my exercise program is just as important as tracking my food intake. As with recording my food intake, I have the greatest success when I make it a point to track all of my exercise activities every day. Tracking lets me know what types of activities I am doing and how long I am spending on each one. This helps me know when I need to make changes to exercises, repetitions, weight or tempo. As my fitness levels increase, I try and change up my exercise activities to en... Tue, 19 Jul 2016 09:20:00 EST Wear a too-big tee shirt backwards as you and your weight are shrinking http://www.sparkpeople.com/secrets.asp?tip=47143_wear_a_toobig_tee_shirt_backwards_as_you_and_your_weight_are_shrinking I've lost nearly 25 lbs - hurrah! I am happier and healthier and fitting into lots of things in my closet that used to be too small. <br><br>But some things used to be the right size, and now are too big. The best thing to do, of course, is to donate those and buy new ones in my new size, and I'm doing some of that; but it does get a bit expensive, especially for things like t-shirts that I just wear to do laundry and clean the house in.<br><br>My sister calls the sorts of clothes her "sloppi... Mon, 18 Jul 2016 18:25:00 EST Take it slow http://www.sparkpeople.com/secrets.asp?tip=47139_take_it_slow If you are starting out with over 100 pounds to lose, break it down into more manageable lumps like 5 lbs at a time or 10. Focus on the smaller picture and your overwhelming amount of weight to lose will happen, a little at a time.<br>Focus on the weight you want to be, say if you are 260 lbs, focus on 255 until you are there. Then after that, focus on 250, and so on. And then weigh just once a week. Do not weigh every day. Weight will fluctuate during the day by how much you have eaten or dr... Mon, 18 Jul 2016 15:06:00 EST Keeping busy to avoid mindless snacking http://www.sparkpeople.com/secrets.asp?tip=47137_keeping_busy_to_avoid_mindless_snacking As someone who has a partner but doesn't have kids (except for our fur baby) it can be tempting to do not a whole lot. The boredom that sets in on a rainy night if I am not prepared often results in me turning to the pantry for whatever box of crackers might be available, sometimes I will go as far as opening the jar of peanut butter to go with it. Polishing off a box of triscuits in one go is not unheard of if you're me. It seems that I am really great at eating healthy at the office where I... Mon, 18 Jul 2016 14:38:00 EST Eliminate the bad habbit http://www.sparkpeople.com/secrets.asp?tip=47136_eliminate_the_bad_habbit Drink water for the week. no Soda no Juice.... workout more than usual start doing doubles. and do sit ups at night before going to sleep along with some arm dips and push ups for my arms get to get thinner and toner. Eliminate fried food no going to fast food restaurants to eat. Wear my waist trimmer more often, everyday for at least couple fours in a day to help with my waist and keep it tight and tone with the support of sit ups i will be doing on the side. Do 25 squats before going to sle... Mon, 18 Jul 2016 14:28:00 EST Drink at least a gallon of water a day to lose weight http://www.sparkpeople.com/secrets.asp?tip=47133_drink_at_least_a_gallon_of_water_a_day_to_lose_weight I used to do my 48 oz which is 6, 8oz glasses or 64 for 8, 8oz glasses and think I was swimming in water.<br><br>I was told that you should drink 96 oz baseline water then 8 oz for each 10 lbs you are over weight and 4 oz for each 10 minutes of exercise you do a day. Let's do the math.<br><br>I weigh 213 lbs so I need 96 + 66 for the amount over + 24 oz for each hour of exercise. On a perfect day I do 1 hours. 96 oz is 3 quarts 90 more oz for that so basically I need about 6 quarts of wate... Mon, 18 Jul 2016 11:18:00 EST Track the Foods (and Drinks) you Consume Every Single Day (Even those Small Snacks at the Office!) http://www.sparkpeople.com/secrets.asp?tip=47128_track_the_foods_and_drinks_you_consume_every_single_day_even_those_small_snacks_at_the_office I was most successful in my weight loss efforts when I took the time to track the foods I ate every single day. When I took the time to track the calories in that slice of cake I had at the office or the pizza slice one of my co-workers sent in my direction, it was a real eye-opener how the calories consumed would add up.<br><br>I think the most important lesson I learned from tracking my food consumption, was in learning more about calories in foods I eat on a regular basis. For example, I... Mon, 18 Jul 2016 09:15:00 EST consuming water daily http://www.sparkpeople.com/secrets.asp?tip=47127_consuming_water_daily I was never a person do drink excessive water, however I have seen the difference in the past week. I sleep better and feel better. I am up up eight cups per day and actually feel a want for it now.<br>Saturday I attended a wedding supper and fell off the wagon ,but climbed back on and still dropped a little.I had also exercised all week so without a doubt that helped . so the two combined work well.<br>I find that drinking plenty of water helps brain fog also. I understand that some people d... Mon, 18 Jul 2016 09:08:00 EST How Defining Moderation Can Help You Reach Your Health Goals http://www.sparkpeople.com/secrets.asp?tip=47121_how_defining_moderation_can_help_you_reach_your_health_goals <img src="http://photosaws.sparkpeople.com/guid/f33fc866-bca9-4f1f-b4e1-d07c0fc0e710.jpg"><br><br><br><br>"Moderation is a process.... A rational adult knows better than to believe that every option under the sun needs to be at the table for life to be worth living. We maturely eschew certain things because we accept they aren't good for us.... Learn to accept that some things resist moderation for you. They're a set-up every time.... In the interest of your own health and satisfaction, lear... Sun, 17 Jul 2016 22:23:00 EST Slow and Steady Wins the race http://www.sparkpeople.com/secrets.asp?tip=47117_slow_and_steady_wins_the_race I've been a yo-yo dieter for years and years and years. Yes, that's a long time.<br>Found Sparkpeople.com and it's been the key to my continued success. It's all about balance and moderation.<br>I've discovered that losing all my weight slowly, I have been able to keep it off as I go. Yes, there are still struggles, there always will be because I'm a foodie. <br>I never dreamed I would lose 80+ pounds. It has taken a while but I'm back on track again. I have about 50 left to lose. <br>Support... Sun, 17 Jul 2016 18:30:00 EST Drinking, Eating, and Exercising http://www.sparkpeople.com/secrets.asp?tip=47110_drinking_eating_and_exercising The weight that I have lost so far is from drinking more water and eating a little bit healthier. I use to drink a lot of sodas and juices now that I have moved to Vegas that I prefer to have water over anything else. I at least drink about 1 gallon to 1 1/2 gallons of water a day. It was hard to drink that much water but it started coming natural when you live in the desert. I will still have my juices and sodas every so often but not like I use to. <br><br>My eating habits have also changed... Sun, 17 Jul 2016 09:44:00 EST Eat what you want just smaller portions http://www.sparkpeople.com/secrets.asp?tip=47108_eat_what_you_want_just_smaller_portions I have found that if I can eat what I want but just have smaller portions it works for me. If I feel like I cannot have something that is when I begin to feel like this is a diet and not a life style change. I also have figured out that it does not matter what you do as far as exercise as long as you get up and move whether it is housework, walking during commercials, playing in the pool etc. just find something that you like to do. This all has to be something that you can stick with in t... Sun, 17 Jul 2016 08:14:00 EST Create a calorie deficit of at least 250 a day to lose half a pound a week http://www.sparkpeople.com/secrets.asp?tip=47104_create_a_calorie_deficit_of_at_least_250_a_day_to_lose_half_a_pound_a_week One of my favorite power tools is the nutritional tracker. In the beginning I didn't modify my diet much but just tracked everything. This helped me become aware of my habits: eating more calories than I was burning, not enough protein intake, not enough folate. This awareness is guiding me to make better choices. <br><br>But the biggest help in weight loss is to look at the Calorie Differential report at the end of the day. A daily deficit of 500 calories has generally led me to lose a pound... Sat, 16 Jul 2016 21:53:00 EST Drink 8 Glasses of Water a Day to Feel Full and Eat Less http://www.sparkpeople.com/secrets.asp?tip=47091_drink_8_glasses_of_water_a_day_to_feel_full_and_eat_less To help with my weight loss efforts I have been working to drink more water each day, and also to cut soda from my diet and replace it with water as my drink of choice. <br> <br>Drinking 8 glasses of water each day helps me stay hydrated and avoid overeating. I have read articles about how people confuse thirst (dehydration) for hunger, so they’ll tend to eat rather than drink water, which adds calories to the day’s food intake. I have learned that if I’m craving a mid-afternoon snack, I’ll... Sat, 16 Jul 2016 07:16:00 EST Making Good Habits http://www.sparkpeople.com/secrets.asp?tip=47083_making_good_habits We all know the difference between good habits and bad habits. Why does it seem so easy to develop bad habits, and so hard to develop good habits?? There's an awesome book titled "The Power of Habit" by Charles Duhigg. Mr. Duhigg says, that to change a habit you have to make a new habit.<br><br>You have to CHANGE a habit to make a new habit. Think about that a little bit.<br><br>You need to make small, positive, meaningful changes without affecting the quality of your life as you now know... Fri, 15 Jul 2016 17:03:00 EST Fool myself into a full plate http://www.sparkpeople.com/secrets.asp?tip=47046_fool_myself_into_a_full_plate This is just my opinion and what works for me. Everyone has to do what works for them.<br>I don't follow any particular diet. I've tried them all in the past and they all have their good and bad points but really none of them worked for me as a permanent solution to keeping the weight off!<br>I have to admit that the Weight Watcher's diet gave me the most helpful information when it comes to healthy eating to lose weight.<br>I don't keep track of every calorie I eat. After nearly 50 years of ... Wed, 13 Jul 2016 13:38:00 EST Create all-day fat burning by cycling your food/nutrition/exercise http://www.sparkpeople.com/secrets.asp?tip=47040_create_allday_fat_burning_by_cycling_your_foodnutritionexercise I am using Yuri Elkaim's 'All Day Fat Burning Diet' and it works well for me. My meals & exercise are changed daily to keep my metabolism always doing it's best. I have regular meals one day, low-carb meals the next, a low-cal meal day, then my feast day <em>4</em> , & then a fast day. This creates cycles for my metabolism so it is always burning those calories. The one-day fast (7 pm at night to 7 pm the next night) gives my body a chance to rest, repair & re-group. I was afraid I co... Wed, 13 Jul 2016 11:47:00 EST Slow is really how to run the race http://www.sparkpeople.com/secrets.asp?tip=47020_slow_does_really_run_the_race Before I started my weight loss journey I was all kinds of different shades of frustrated. Everything worked temporarily. I lost 5 to 10 lbs then gain back 20. I honestly hated the whole ordeal. Then I joined SP and I wasn't limited by anything! I could have ice cream and chocolate. It's a process and it's slow but it really isn't that slow. Time is going to pass anyway and this method of weight loss is one that will stick, even if you fall off the bandwagon for a while. I've kept 75% of the... Tue, 12 Jul 2016 15:02:00 EST Hydrate, Hydrate, Hydrate! http://www.sparkpeople.com/secrets.asp?tip=47016_hydrate_hydrate_hydrate Hydration is the key to weight loss, beautiful skin, functioning organs, and general health. <br><br>Many people live in a state of dehydration. It is important to hydrate! Hydration can be in the form of water, flavored water, or tea for examples. <br><br>It is important to remember that some drinks and food can dehydrate us, requiring even more hydration. For example, caffeine dehydrates us creating a need for additional hydration. So, a cup of coffee should not be counted towards your... Tue, 12 Jul 2016 13:19:00 EST 17 Day Diet http://www.sparkpeople.com/secrets.asp?tip=47015_17_day_diet I am just completing Cycle 1 of the 17 Day diet and I am down TEN lbs!<br>Not easy as I am 68 years old with a hypothyroid condition. Never dreamed I could do this, but just kept saying, I can do anything for 17 days.<br>And you can too.<br>My 50th class reunion is this weekend and that was my hope to lose some weight. Did not expect to lose ten lbs. I am going to enjoy myself this weekend without over indulging so I don't gain any pounds back.<br>Then I will go onto Cycle 2. There are 4 ... Tue, 12 Jul 2016 12:16:00 EST BEACHBODY Success - Let me help you, too http://www.sparkpeople.com/secrets.asp?tip=47014_beachbody_success_let_me_help_you_too Many of my clients use Beachbody programs for weight loss - not only through the fitness programs, but also with nutritional guidance and Shakeology. Contact me and I can help you find out which program is best for you. I have a wealth of information for each program offered. Programs include 10-minute trainer, 21 day fix, P90X, Insanity, Hip Hop Abs, Body Beast, Brazilian Butt Lift, etc... I've been working with someone who is in her mid-60s and lost weight and inches with Shakeology and the... Tue, 12 Jul 2016 12:05:00 EST Eat + Sleep + Exercise http://www.sparkpeople.com/secrets.asp?tip=47004_eat_sleep_exercise When I first started on my weight loss journey about 6 years ago, I didn't really know what it would take. No one in my family that was overweight or obese was trying to lose weight. Neither were my overweight friends. The people I worked with were all starving themselves, but that didn't seem to be working for them. I was teaching elementary school and working 12 hour days and most Saturdays. (Yes, I was there when nobody else was. Comes from being ADD and unmedicated.)<br><br>I read a c... Mon, 11 Jul 2016 23:07:00 EST Planning What To Eat http://www.sparkpeople.com/secrets.asp?tip=46994_planning_what_to_eat I've been working with the Beck Diet Solution pink book. I love this book because it has given me at least 20 new skills to change my relationship with food. It works with any food plan because it is based on working with our own thinking first. I can't believe it took me so long to find this approach. <br><br>One of the practices included is planning what you're going to eat. She encourages us to put time in our calendars for planning, shopping, cooking, eating and cleaning up. Every e... Mon, 11 Jul 2016 14:33:00 EST Track the Foods (and Drinks) you Consume Every Single Day (Even those Small Snacks at the Office!) http://www.sparkpeople.com/secrets.asp?tip=46983_track_the_foods_and_drinks_you_consume_every_single_day_even_those_small_snacks_at_the_office I was most successful in my weight loss efforts when I took the time to track the foods I ate every single day. When I took the time to track the calories in that slice of cake I had at the office or the pizza slice one of my co-workers sent in my direction, it was a real eye-opener how the calories consumed would add up.<br><br>I think the most important lesson I learned from tracking my food consumption, was in learning more about calories in foods I eat on a regular basis. For example, I... Mon, 11 Jul 2016 09:26:00 EST Always Hungry? book by Dr. David Ludwig http://www.sparkpeople.com/secrets.asp?tip=46976_always_hungry_book_by_dr_david_ludwig I started the program when the book was published in January 2016. I'm losing an average of 1/2 pound a week, and while that is slow compared to my past weight loss, I'm happy. <br><br>I am now - right now - eating the way I will eat the rest of my life. The weight loss is a side effect. The real benefits are energy, good mood most of the time, sleeping well, less joint achey-ness, and it's true - I'm rarely if ever "starving' marvin'"! <br><br>I feel in control of my eating. One of these day... Sun, 10 Jul 2016 23:20:00 EST "My First 100 Days" http://www.sparkpeople.com/secrets.asp?tip=46966_my_first_100_days I am here to tell you that I was on a team called my first 100 days to a better me and I did really good but I could say to anyone that I never knew that I would make those 100 days but I did great and I staid with my plan and with no cheat days and I did great I was trying to keep myself motivated of what and how to do something but I found out that I can and I did do it any other time I would have quit but I toughed it out for exactly 100 days and I lost my first 50 lbs. in 6 months and I f... Sun, 10 Jul 2016 12:02:00 EST Shhhh only only read this if you WANT to lose weight ! http://www.sparkpeople.com/secrets.asp?tip=46959_shhhh_only_only_read_this_if_you_want_to_lose_weight_ To lose weight one HAS to TRACK EVERY morsel going in !! EVEN when you hit ur goal ! I have seen MANY over the yrs hit goal,, come back yrs later weighing MORE than they originally DID because they STOPPED tracking !!! <br><br>Also HAVE to exercise ! It's a MUST !!<br><br>If you like me,, live in HORRIBLE Chronic pain,,, doing a "little " exercise,, will only give you a "little" if that of relief from it. The more we move,,, the higher the relief !! Most at first say "IT HURTS I CAN'T" bu... Sun, 10 Jul 2016 00:32:00 EST Drink 8 Glasses of Water a Day to Feel Full and Eat Less http://www.sparkpeople.com/secrets.asp?tip=46940_drink_8_glasses_of_water_a_day_to_feel_full_and_eat_less To help with my weight loss efforts I have been working to drink more water each day, and also to cut soda from my diet and replace it with water as my drink of choice. <br> <br>Drinking 8 glasses of water each day helps me stay hydrated and avoid overeating. I have read articles about how people confuse thirst (dehydration) for hunger, so they’ll tend to eat rather than drink water, which adds calories to the day’s food intake. I have learned that if I’m craving a mid-afternoon snack, I’ll... Sat, 9 Jul 2016 10:00:00 EST Learn Your Body http://www.sparkpeople.com/secrets.asp?tip=46938_learn_your_body Every single one of us has a unique body with its own tolerances, allergies, illnesses, and needs. Stop following blanket diets. I recommend doing an elimination diet which will train you on how to eat the way your BODY needs you to. Start treating your body like your best friend. That doesn't mean eat whatever sounds good or tastes good. Don't just eat one thing for 40 days. Don't cut one thing out for 40 days because this random new diet says you should. Cutting something out for that perio... Sat, 9 Jul 2016 09:31:00 EST Consistency is the key to success! http://www.sparkpeople.com/secrets.asp?tip=46931_consistency_is_the_key_to_success I have had a rough 6 years. I had lost over 100 pounds in 2010 through a low carb diet and exercise every day. This site was my go to for advise, motivation, accountability and just plain venting post. <br><br>I blogged every day, kept track of my food, and posted my workouts. I found that the transparency I was able to have here was my biggest motivator. <br><br>To be honest my friends and family were sick of my "Be strong" posts on Facebook. They would roll their eyes when my workout aps w... Fri, 8 Jul 2016 17:21:00 EST According to Live Science, these diet tricks will actually help you keep off the pounds: http://www.sparkpeople.com/secrets.asp?tip=46924_according_to_live_science_these_diet_tricks_will_actually_help_you_keep_off_the_pounds <br>According to Live Science, these diet tricks will actually help you keep off the pounds:<br><br>diet tricksAvoid corn syrup<br><br>Science shows that high-fructose corn syrup (HFCS) is bad news. One study showed that rats who drank HFCS-sweetened beverages gained significantly more weight than rats consuming the same amount of calories in sugar.<br><br>Keep away from junk food -- It's Addictive<br><br>Junk food can affect your brain in ways similar to drug abuse.<br><br>Structure meal tim... Fri, 8 Jul 2016 12:20:00 EST My Secrets to Success http://www.sparkpeople.com/secrets.asp?tip=46908_my_secrets_to_success 1. Eat right. Don't skip meals. Don't eat seconds. Measure and track all your food. Don't eat sweets, deep fried food or drink pop (not even diet). Drink lots of water. Eat lots of fruits and vegetables.<br><br>2. Exercise every day. Do at least 20 minutes, but more when you feel physically ready for it. Listen to music and watch Netflix or something else with captions on so you don't get bored. If you get hot, put a fan on yourself, if you're inside. If you're outside, listen to ... Thu, 7 Jul 2016 20:07:00 EST Eat what you want to eat! http://www.sparkpeople.com/secrets.asp?tip=46907_eat_what_you_want_to_eat I know this sounds counter-productive to losing weight but it has been a life saver for me! I have always failed at diets because I was eating what someone else was telling me to eat. It doesn't help that I am extremely stubborn and when someone tells me what to do, I immediately want to do the opposite. :)<br>Now, instead of trying to stick to someone else's idea of what I need to eat, I eat what sounds good to me. Of course you have to use some common sense with this approach. Luckily, I lo... Thu, 7 Jul 2016 19:44:00 EST Keep Triggers away from the House http://www.sparkpeople.com/secrets.asp?tip=46890_keep_triggers_away_from_the_house Keep trigger foods away from your house. You may be able to not eat it for weeks, but when you finally give in, you will eat quite a bit. It will then throw you off track on your better, healthier eating regime. It will also trigger more cravings for the trigger food(s). Trigger foods are often simple carbs. The more carbs you eat, the more you want, and the bigger appetite you have. <br><br>Don't rationalize and say the "treat" is for your family. If it is unhealthy for you, it is unhe... Thu, 7 Jul 2016 08:16:00 EST My Second Secret: The Invisible Weight http://www.sparkpeople.com/secrets.asp?tip=46887_my_second_secret_the_invisible_weight My second secret of weight loss success is what I refer to as looking at the "invisible weight". As I mentioned in my previous story, I've lost 22 pounds in 4 months since joining SparkPeople and this is great for me.<br>So what is "invisible weight"? The best way I can describe it is that we step on our scale to weigh ourselves and we observe our weight rise or fall (hopefully the latter). Maybe it's a pound; maybe it's just a couple ounces. Regardless, we cannot physically see the weight th... Thu, 7 Jul 2016 07:36:00 EST Figuring The Input Output http://www.sparkpeople.com/secrets.asp?tip=46863_figuring_the_input_output Although the basic concept of weight loss (eat fewer calories than you burn) is remarkably simple, putting it into practice is not. Whether you're learning how to figure out how many calories you are actually eating and burning up; trying to discover why you have such a hard time doing the things you know you should; or simply looking for that motivation you had yesterday but can’t find this morning, your weight-loss journey is going to be an ongoing experiment. It requires constant learnin... Wed, 6 Jul 2016 00:00:00 EST Track Exercise and Housework Activities Every Day to Help Keep Your Exercise Program Challenging http://www.sparkpeople.com/secrets.asp?tip=46851_track_exercise_and_housework_activities_every_day_to_help_keep_your_exercise_program_challenging I find that tracking my exercise program is just as important as tracking my food intake. As with recording my food intake, I have the greatest success when I make it a point to track all of my exercise activities every day. Tracking lets me know what types of activities I am doing and how long I am spending on each one. This helps me know when I need to make changes to exercises, repetitions, weight or tempo. As my fitness levels increase, I try and change up my exercise activities to en... Tue, 5 Jul 2016 09:20:00 EST Weight Loss and Battle Plan http://www.sparkpeople.com/secrets.asp?tip=46838_weight_loss_and_battle_plan Did I learn a lot from a article... I really had not a clue of all the different Disorders there are.. I have read a few Blogs talking about different things but really never read up on them.. I know when I started to loose weight I was Depressed and looking for something beside surgery.. and then I read a few articles and learned a lot about different kids of Problem existed.. I wrote a lot in my Journal and kept reading.. any piece of information that could positively benefit anyone tryin... Mon, 4 Jul 2016 19:00:00 EST A Key to Success: Track Food http://www.sparkpeople.com/secrets.asp?tip=46830_a_key_to_success_track_food Tracking food BEFORE you eat it can save many a day from over-eating. <br><br>It is amazing sometimes, how many calories can be in food. <br><br>Food choices are the key to success for weight loss ... these choices far outweigh any amount of exercise. <br><br>Exercise has many benefits for the body: the heart, muscles, circulation, bone strength -- but seems more of a booster, than a key to weight loss).<br><br>(why must I post a minimum of 1700 characters when I want to post a brief key to s... Mon, 4 Jul 2016 07:51:00 EST Lower your salt; Double your potassium http://www.sparkpeople.com/secrets.asp?tip=46829_lower_your_salt_double_your_potassium I've lost 22 pounds since my wife and I started SparkPeople 4 months ago and for me that's great! When grocery shopping and eating, I never paid any attention really to the nutrition labels and quite honestly I always believed many of the foods we were eating were naturally healthy.<br>As a kid I was always super conscious about the amount of salt (sodium) intake I was having. This was because I had seen first hand the effects of too much salt on my grandparents. I knew too much salt was bad ... Mon, 4 Jul 2016 07:49:00 EST Track the Foods (and Drinks) you Consume Every Single Day (Even those Small Snacks at the Office!) http://www.sparkpeople.com/secrets.asp?tip=46828_track_the_foods_and_drinks_you_consume_every_single_day_even_those_small_snacks_at_the_office I was most successful in my weight loss efforts when I took the time to track the foods I ate every single day. When I took the time to track the calories in that slice of cake I had at the office or the pizza slice one of my co-workers sent in my direction, it was a real eye-opener how the calories consumed would add up.<br> <br>I think the most important lesson I learned from tracking my food consumption, was in learning more about calories in foods I eat on a regular basis. For example, ... Mon, 4 Jul 2016 06:56:00 EST Eliminating diet sodas helped me lose weight http://www.sparkpeople.com/secrets.asp?tip=46821_eliminating_diet_sodas_helped_me_lose_weight Eliminating Diet Coke was a really hard task, because I was totally addicted to drinking 3 or 4 cans of it a day! Then a friend at Weight Watchers suggested that quitting diet sodas ENTIRELY might help me start losing more weight again. I was on a plateau, and desperate to get the scale moving downward again, so I decided to give up my Diet Cokes for good! Even though it was difficult the first week, it was totally worth it, to keep me losing weight! After about 2 weeks, I gradually cut down ... Sun, 3 Jul 2016 19:05:00 EST Benefits of Apple Cider Vinegar Detox.. http://www.sparkpeople.com/secrets.asp?tip=46819_benefits_of_apple_cider_vinegar_detox Apple cider vinegar detox <br><br>From: applecidervinegardetox.com <br><br> <img src="http://photosaws.sparkpeople.com/guid/b23ae270-d25a-43ed-bd5a-e3445c90388e.jpg"><br><br><br>Apple cider vinegar detox is one of the best kept secrets in the fitness world and others who use it to detox on a regular basis. Apple cider vinegar is full of vitamins, minerals and enzymes in it’s raw form. Raw apple Cider Vinegar is what is recommended for all detox and cleansing . Make sure it is unfiltered and u... Sun, 3 Jul 2016 17:23:00 EST Yes You Can http://www.sparkpeople.com/secrets.asp?tip=46815_yes_you_can Well I have been there one of those loose a few gain a few more back.. Looking down and not seeing your feet.. having kids and the middle age spread... and just wanting to take the scale and through it out the door.. I wholeheartedly believe you can lose weight cause if I can anyone can and that you can do it naturally without starving yourself.. without eating food that doesn't resemble food.. without gimmicks and thinking there is a magic shake.. drugs or fad diets... You can do it and cr... Sun, 3 Jul 2016 14:21:00 EST Calories and portion size http://www.sparkpeople.com/secrets.asp?tip=46811_calories_and_portion_size I have begun to read all labels before I eat anything. <br>I weigh and measure out everything per its serving size. I make sure I never go over my daily calorie intake. The result is the pounds fall off! <br>It seems like a pain to weigh and measure everything but I promise you will see results! Calorie intake is important along with what you fuel your body with.<br>I use a kitchen scale and a regular measuring cup to weigh know my serving sizes. Kitchen scales you can find at any store fairl... Sun, 3 Jul 2016 11:04:00 EST Drink 8 Glasses of Water a Day to Feel Full and Eat Less http://www.sparkpeople.com/secrets.asp?tip=46803_drink_8_glasses_of_water_a_day_to_feel_full_and_eat_less To help with my weight loss efforts I have been working to drink more water each day, and also to cut soda from my diet and replace it with water as my drink of choice. <br> <br>Drinking 8 glasses of water each day helps me stay hydrated and avoid overeating. I have read articles about how people confuse thirst (dehydration) for hunger, so they’ll tend to eat rather than drink water, which adds calories to the day’s food intake. I have learned that if I’m craving a mid-afternoon snack, I’ll... Sat, 2 Jul 2016 16:19:00 EST Keep up with your body.. http://www.sparkpeople.com/secrets.asp?tip=46781_keep_up_with_your_body We all know that we loose weight but you have to learn a new way of how not only to make healthy choices but to learn how to cook healthier and make better choices and know you have a plan.. Always get a clearance from your Doctor before you begin any program...Write it down... and learn something new to add to your list..to safely lose weight is to consume 500 calories less per day than you need to maintain your weight. Doing this you can lose 1 pound per week since 1 pound of fat is equal t... Fri, 1 Jul 2016 13:00:00 EST Cravings, What are They http://www.sparkpeople.com/secrets.asp?tip=46711_cravings_what_are_they When I get a craving, I try to drink some water first. Although dehydration will kill us before starvation, in general we are more likely to satisfy a sweet tooth than quench a thirst.<br><br>Our bodies know this, so being the super efficient tool that it is, our temples turn up the volume on those thing that tempt us and turns down the volume on our ability to resist temptations. <br><br>Craving is your body's way of getting you to eat something so it can get the water from the foods you ing... Mon, 27 Jun 2016 00:43:00 EST Track the Foods (and Drinks) you Consume Every Single Day (Even those Small Snacks at the Office!) http://www.sparkpeople.com/secrets.asp?tip=46709_track_the_foods_and_drinks_you_consume_every_single_day_even_those_small_snacks_at_the_office I was most successful in my weight loss efforts when I took the time to track the foods I ate every single day. When I took the time to track the calories in that slice of cake I had at the office or the pizza slice one of my co-workers sent in my direction, it was a real eye-opener how the calories consumed would add up.<br> <br>I think the most important lesson I learned from tracking my food consumption, was in learning more about calories in foods I eat on a regular basis. For example, ... Mon, 27 Jun 2016 00:32:00 EST Drink 8 Glasses of Water a Day to Feel Full and Eat Less http://www.sparkpeople.com/secrets.asp?tip=46687_drink_8_glasses_of_water_a_day_to_feel_full_and_eat_less To help with my weight loss efforts I have been working to drink more water each day, and also to cut soda from my diet and replace it with water as my drink of choice. <br> <br>Drinking 8 glasses of water each day helps me stay hydrated and avoid overeating. I have read articles about how people confuse thirst (dehydration) for hunger, so they’ll tend to eat rather than drink water, which adds calories to the day’s food intake. I have learned that if I’m craving a mid-afternoon snack, I’ll... Sat, 25 Jun 2016 07:00:00 EST Write Down Why you want to lose weight http://www.sparkpeople.com/secrets.asp?tip=46684_write_down_why_you_want_to_lose_weight I lost 32 pounds about 5 years ago and have kept most of it off. After many years of trying to lose weight and after spending a lot of money on special diet programs, I realized that the reason why I wouldn't keep the weight off was a lack of a long term commitment. So I decided to write myself a letter which explained in detail why I wanted to lose weight and be healthy. I made a few copies. I have kept for 5 years taped to the back of one of the kitchen cabinets. Another copy I keep in my w... Fri, 24 Jun 2016 22:03:00 EST Lose the weight, Feel great! http://www.sparkpeople.com/secrets.asp?tip=46681_lose_the_weight_feel_great The secret to my success is simple ... NOT!<br><br>After YEARS of battling Metabolic Syndrome I was Sleeved (VSG) May 2014 and Gastric Bypass (RNY) December 2015. <br><br> <em>193</em> Highest weight - a whopping 456 pounds! <br>That is a LOT on a 5'3" lady!!<br>I avoided full length mirrors.<br>I ate most of my calories from 6pm-midnight.<br>I rarely moved. Couldn't do stairs. Waddled when I walked. <br>I swear, my butt and the comfy chair had a strong magnetic attraction!!!<br><br> <em>7... Fri, 24 Jun 2016 18:15:00 EST Avoid after Dinner Dessert Binging http://www.sparkpeople.com/secrets.asp?tip=46673_avoid_after_dinner_dessert_binging I have the worst cravings after dinner in the evenings. I just want to relax after a long day and cuddle up with a huge bowl of ice cream or find comfort in a few delicious cookies. Needless to say, I have packed on some pounds with this bad habit. Once you have started this process, it's so hard to stop it. Believe me, I know. I'm stuck there now and found a strategy that works for me. I wanted to share it with you because I hope it will work for you too! <br><br>When I try to avoid sweets a... Fri, 24 Jun 2016 09:57:00 EST Track, track, track http://www.sparkpeople.com/secrets.asp?tip=46669_track_track_track Even if you overeat it is important to still track your food. It makes it easier to get back on track and you'll find patterns that you can then fix (for example if you notice you overeat on Saturdays you can reevaluate what your usual activities on Saturday). This has helped me several times especially recently when I've been trying to bounce back from a small gain on vacation that left me feeling unmotivated. I also like to track my weight to see trends which help when I'm not feeling motiv... Fri, 24 Jun 2016 08:17:00 EST Just Do It http://www.sparkpeople.com/secrets.asp?tip=46657_just_do_it I know it sounds trite, but there really is some wisdom in this old Nike slogan. We often think that if we "blow it" during one meal, we are doomed, and this creates a willingness in ourselves to quit. I have found that no matter WHAT I do, shaking it off and telling myself that it is one small mistake keeps me motivated to do better the next time! <br><br>I have been in a lot of pain recently after a knee injury, and it has totally derailed my exercise. No swimming, biking, hiking, or runnin... Thu, 23 Jun 2016 09:09:00 EST Optimize Your Weight Loss Now by Thinking Beyond Your Diet http://www.sparkpeople.com/secrets.asp?tip=46636_optimize_your_weight_loss_now_by_thinking_beyond_your_diet Optimize Your Weight Loss Now by Thinking Beyond Your Diet<br><br><br>Most of us always have ‘weight’ on our minds. Whether it’s because we want to lose it or maintain it, often times it consumes our thoughts. For some of us, the weight loss journey is more significant than others. It can take longer and feel insanely hard to get and keep the weight off for good. You can maybe relate, but one more thing to keep in mind is that weight loss varies greatly from person to person. One plan follow... Wed, 22 Jun 2016 00:53:00 EST Aging, Weight Gain, and Weight Loss http://www.sparkpeople.com/secrets.asp?tip=46632_aging_weight_gain_and_weight_loss Overweight, obesity, and physical inactivity are smoking’s close cousins in preventable causes of mortality, leading to over 300,000 deaths annually. The societal costs of these conditions* may be as high as $400 billion per year. Therefore, it seemed appropriate to address two questions that came to mind 1) Do people over the age of 65 continue to fall prey to overeating, physical inactivity and weight gain?, and 2) Is 65 too late to tackle overweight, obesity, and physical inactivity? <... Tue, 21 Jun 2016 21:37:00 EST Keep on Track and Keep Healthy http://www.sparkpeople.com/secrets.asp?tip=46627_keep_on_track_and_keep_healthy Some people that loose weight and get to the point where they wanted to be... in time that ticks by they sometimes revert back to the old habits and forget how much time it took to get to that AHH Moment and now your back at the start of looking in the mirror and wondering where did I go wrong .. You have to work hard on Maintaining you weight...You have to stop making excuses and work on it..Do you use these excuses like I did.. I want to lose weight but I'm too stressed... or I want to e... Tue, 21 Jun 2016 12:29:00 EST Track Exercise and Housework Activities Every Day to Help Keep Your Exercise Program Challenging http://www.sparkpeople.com/secrets.asp?tip=46621_track_exercise_and_housework_activities_every_day_to_help_keep_your_exercise_program_challenging I find that tracking my exercise program is just as important as tracking my food intake. As with recording my food intake, I have the greatest success when I make it a point to track all of my exercise activities every day. Tracking lets me know what types of activities I am doing and how long I am spending on each one. This helps me know when I need to make changes to exercises, repetitions, weight or tempo. As my fitness levels increase, I try and change up my exercise activities to en... Tue, 21 Jun 2016 05:21:00 EST Share with a friend when you eat out! http://www.sparkpeople.com/secrets.asp?tip=46606_share_with_a_friend_when_you_eat_out Sharing with a friend is such a good thing! You can share your dreams and goals for the future. You can also share daily to keep yourself motivated! I like to start my day sharing a positive thought for the day. I also enjoy hearing my friends motivating thoughts for the day. Sparkpeople positive notes are excellent.vibes have also decided I gain so much by sharing my meals with a friend. I actually share the portion. Often we make big mistakes in portion controlled and by sharing I can autom... Mon, 20 Jun 2016 11:06:00 EST Track the Foods (and Drinks) you Consume Every Single Day (Even those Small Snacks at the Office!) http://www.sparkpeople.com/secrets.asp?tip=46601_track_the_foods_and_drinks_you_consume_every_single_day_even_those_small_snacks_at_the_office I was most successful in my weight loss efforts when I took the time to track the foods I ate every single day. When I took the time to track the calories in that slice of cake I had at the office or the pizza slice one of my co-workers sent in my direction, it was a real eye-opener how the calories consumed would add up.<br> <br>I think the most important lesson I learned from tracking my food consumption, was in learning more about calories in foods I eat on a regular basis. For example, ... Mon, 20 Jun 2016 00:17:00 EST Getting It Right http://www.sparkpeople.com/secrets.asp?tip=46598_getting_it_right Ok, so I'm determined, driven and dedicated with a very strong desire to achieve constant forward progress. I initially thought that it was possible for me to out exercise all of those sugary sweets and snacks but in all actuality it wasn't. It's not humanly possible to continue eating all that sugar and expect weight loss success. I literally had to give it up until I can get it under control , sugar that is and I did just that. I thought that maybe a cheat day would be ideal but come on , l... Sun, 19 Jun 2016 20:08:00 EST What nutrients to track http://www.sparkpeople.com/secrets.asp?tip=46581_what_to_track If you've been to the "My Nutrition" page on SparkPeople's web site, you may have noticed that you can add and remove the nutrients that you want to track.<br><br>Look at all of the choices and make decisions on what to track based on what information you can use that will help you to become healthier.<br><br>The main nutrients that I like to track are:<br><br>Calories (of course)<br>Protein<br>Carbohydrates<br>Tot<BR>al Fat<br>Saturated Fat<br>Fiber<br>Sodium<br>Cholesterol<br><<BR>br>I used... Sat, 18 Jun 2016 12:02:00 EST Drink 8 Glasses of Water a Day to Feel Full and Eat Less http://www.sparkpeople.com/secrets.asp?tip=46576_drink_8_glasses_of_water_a_day_to_feel_full_and_eat_less To help with my weight loss efforts I have been working to drink more water each day, and also to cut soda from my diet and replace it with water as my drink of choice. <br> <br>Drinking 8 glasses of water each day helps me stay hydrated and avoid overeating. I have read articles about how people confuse thirst (dehydration) for hunger, so they’ll tend to eat rather than drink water, which adds calories to the day’s food intake. I have learned that if I’m craving a mid-afternoon snack, I’ll... Sat, 18 Jun 2016 02:19:00 EST Lost but Still Feelin.... http://www.sparkpeople.com/secrets.asp?tip=46559_lost_but_still_feelin It's very frustrating to spend long hours at the gym, eat nutritiously for weeks, and yet "I" fail see weight-loss changes in the mirror or on the scale. Rest assured, I am waiting for that "ah ha" moment so I keep trying to lead a healthier lifestyle and lose weight, my body will begin to take on a new shape. Diet and exercise are still the gold standard for long-term weight loss. I may not physically look as though I am losing weight, but changes are happening that i cannot see. I just hav... Fri, 17 Jun 2016 01:03:00 EST losing weight after surgery http://www.sparkpeople.com/secrets.asp?tip=46550_losing_weight_after_surgery my secret to losing weight is reading about how food is made , I had to have surgery last year and I don't want to have that surgery again so I have starting reading labels exercising and riding my bike to work I have lost 19 lbs since October.I am trying to stay positive and continue to eat healthy and exercise everyday. My husband has started walking 2 miles a night with me which is good for both of us , it keeps me moving and is getting him to be more healthy. I only step on the scale on... Thu, 16 Jun 2016 14:45:00 EST The Night Owl has Retired http://www.sparkpeople.com/secrets.asp?tip=46523_the_night_owl_has_retired You've heard it before, I know I have. But sleep is just that important in the weight loss journey!<br><br>I know for me its hard, I was always a night owl. The best TV is on late at night and I didn't want to feel like I missed anything. But when I got a new job, working 8:30-5 everyday, I got into a routine. I realized my night owl ways were actually detrimental to my health and my happiness. I would go to bed at 2 AM sometimes just to wake up at 6:30. 4 1/2 hours! I was cranky, and irritab... Tue, 14 Jun 2016 14:12:00 EST Secrets to Success http://www.sparkpeople.com/secrets.asp?tip=46516_secrets_to_success Take-Home Tip #1<br><br>They Guzzle Water by the Gallon<br>You’ve likely heard that you should drink eight cups of water daily, which is a whopping half-gallon. If you thought downing that much fluid would send you running to the bathroom far too often, consider this: Extreme Weight Loss contestants drink more than double that amount every day. “You don’t see it on the show, but our contestants drink a lot of water—at least a gallon every day as a baseline,” says Powell. “Then, they drink an ... Tue, 14 Jun 2016 06:58:00 EST Track Exercise and Housework Activities Every Day to Help Keep Your Exercise Program Challenging http://www.sparkpeople.com/secrets.asp?tip=46515_track_exercise_and_housework_activities_every_day_to_help_keep_your_exercise_program_challenging I find that tracking my exercise program is just as important as tracking my food intake. As with recording my food intake, I have the greatest success when I make it a point to track all of my exercise activities every day. Tracking lets me know what types of activities I am doing and how long I am spending on each one. This helps me know when I need to make changes to exercises, repetitions, weight or tempo. As my fitness levels increase, I try and change up my exercise activities to en... Tue, 14 Jun 2016 04:58:00 EST From Yo-Yo To Everest http://www.sparkpeople.com/secrets.asp?tip=46509_from_yoyo_to_everest "My weight yo-yoed up and down all my life until 2004, when I finally committed myself to getting it off," says Mitch Segal, a 65-year-old accountant from the Washington, D.C., suburbs.<br><br>What made him change? "One day I couldn't fasten my size 42 pants. Also, my son was finishing his ROTC program to go into the Marine Corps, where everyone is very fit. And I didn't want him pointing to his father and saying 'He's the fat guy over there.'" Mitch's weight at the time: 242 pounds.<br><... Mon, 13 Jun 2016 22:07:00 EST Track the Foods (and Drinks) you Consume Every Single Day (Even those Small Snacks at the Office!) http://www.sparkpeople.com/secrets.asp?tip=46496_track_the_foods_and_drinks_you_consume_every_single_day_even_those_small_snacks_at_the_office I was most successful in my weight loss efforts when I took the time to track the foods I ate every single day. When I took the time to track the calories in that slice of cake I had at the office or the pizza slice one of my co-workers sent in my direction, it was a real eye-opener how the calories consumed would add up.<br> <br>I think the most important lesson I learned from tracking my food consumption, was in learning more about calories in foods I eat on a regular basis. For example, ... Mon, 13 Jun 2016 06:00:00 EST 3 Meals and snacks in between http://www.sparkpeople.com/secrets.asp?tip=46485_3_meals_and_snacks_in_between Good days consist of 3 meals per day and a protein snack in between the 3 meals. In addition I get 30 minutes of exercise at minimum 6 days a week. I work a very long day 15 hours by the time I get home. I make sure no matter how tired I am, get on the treadmill for minimum 30 minutes. My go to work out is HIIT. I do 40 cycles of 20 second sprint and 20 seconds rest. Gets your metabolism working for hours after finishing the workout. My meals consist of following on any average day: Br... Sun, 12 Jun 2016 09:53:00 EST Scaling Back.....Weight Loss http://www.sparkpeople.com/secrets.asp?tip=46481_scaling_backweight_loss Meanwhile, scientists are looking for other clues. Christopher Gardner, professor of medicine at Stanford University, has been testing a low-fat versus low-carb diet on roughly 600 people for a year each.<br><br>The study hasn't ended, but based on the views of the health educators who work with the dieters, "it appears that in the end, the difference between the two groups will be negligible," says Gardner.<br><br>"However, there is this massive range within each group. Some people lost 60... Sat, 11 Jun 2016 23:15:00 EST Learn How a Body's Metabolism Works http://www.sparkpeople.com/secrets.asp?tip=46480_learn_how_a_bodys_metabolism_works Metabolism is ultimately a collection of chemical reactions that takes place in the body’s cells converting the fuel in the food we eat into the energy needed to power everything we do, from moving to thinking to growing. In fact, thousands of metabolic reactions happen at the same time – all regulated by the body – to keep our cells healthy and working.<br><br><br>Trying to determine your caloric need for the day? Your body’s metabolic rate (or total energy expenditure) is the one that says ... Sat, 11 Jun 2016 21:02:00 EST Drink 8 Glasses of Water a Day to Feel Full and Eat Less http://www.sparkpeople.com/secrets.asp?tip=46470_drink_8_glasses_of_water_a_day_to_feel_full_and_eat_less To help with my weight loss efforts I have been working to drink more water each day, and also to cut soda from my diet and replace it with water as my drink of choice. <br> <br>Drinking 8 glasses of water each day helps me stay hydrated and avoid overeating. I have read articles about how people confuse thirst (dehydration) for hunger, so they’ll tend to eat rather than drink water, which adds calories to the day’s food intake. I have learned that if I’m craving a mid-afternoon snack, I’ll... Sat, 11 Jun 2016 02:15:00 EST Scaling Back.....Weight Loss http://www.sparkpeople.com/secrets.asp?tip=46465_scaling_backweight_loss It's a common refrain. "On almost any diet, you typically see the same weight loss for the first six to eight months, then a plateau, then slow regain over subsequent months," adds Hall, "So many people are on their way back to where they started."<br><br>It's not just that metabolic rate slows when you lose weight, notes Hall. "Metabolism does slow, but it can't really explain the plateau or regain."<br><br>What matters is that people start eating more. "That's why people have a hard tim... Fri, 10 Jun 2016 16:26:00 EST Scaling Back.....Weight Loss http://www.sparkpeople.com/secrets.asp?tip=46453_scaling_backweight_loss You also lose water because the drop in Insulin caused by a very-low-carb diet leads the kidneys to excrete more water, he adds. So when people give in and start eating more pasta and pizza, the water weight quickly returns.<br><br>"People get very disillusioned because it feels like they're trying their hardest, and five pounds comes back like nothing," says Roberts. "They don't realize that they lost five pounds of water in the first place."<br><br>The Hunger Games<br><br>Hunger is the ne... Thu, 9 Jun 2016 22:03:00 EST What is intermittent fasting, and is it healthy? http://www.sparkpeople.com/secrets.asp?tip=46449_what_is_intermittent_fasting_and_is_it_healthy What is intermittent fasting, and is it healthy? <br>By Jacqueline Andriakos, Health.com <br><br>When you hear the word "fasting," you probably think of gimmicky diets—and, um, feeling "hangry." But a growing body of research suggests that cycling super low-calorie days into your normal eating plan could potentially improve your health. But before you skip lunch and let your gut start growling, read on for everything you need to know about intermittent fasting. <br><br>What is intermittent fa... Thu, 9 Jun 2016 18:01:00 EST Good choices and Weight Loss http://www.sparkpeople.com/secrets.asp?tip=46445_good_choices_and_weight_loss Loosing weight is not easy.. at first you need to make a commitment and follow through.. not just thinking about it but you have to follow through.. Making small changes each day is one way to get started, but it’s important to remember that just because a weight-loss strategy works for someone else, it may not work for you.... We had a problem with Veggies.. So make your plate colorful as you learn to try different ones.. Make the shopping go well is hit the fresh fruits and vegetables and k... Thu, 9 Jun 2016 14:19:00 EST Using Low Carb Wraps http://www.sparkpeople.com/secrets.asp?tip=46439_using_low_carb_wraps I have found that instead of eating carb-laden bread, I can use the low-carb (3-6 carbs) wraps and use a variety of fillings for a very satisfying lunch.<br><br>I don't miss the bread, and so long as I don't do it daily, it seems to really aid in my weight loss efforts without affecting gastric issues.<br><br>The wraps are sometimes difficult to find in a smaller grocery store, but the larger chains carry them.<br><br>In addition to regular burrito fare (beef, beans, etc.) I have used egg sal... Thu, 9 Jun 2016 10:21:00 EST Scaling Back.....Weight Loss http://www.sparkpeople.com/secrets.asp?tip=46432_scaling_backweight_loss Hall says that he couldn't have gone lower in his study. Cutting 800 calories' worth of fat trimmed nearly all the fat out of people's diets, he explains. "If we had cut more than 800 calories' worth of carbs, we couldn't have cut the fat calories equally."<br><br>A very-low-carb diet might have yielded different results, he notes. "Our computer simulations suggest that if we went to very low carb levels, calorie burning might not have dropped."<br><br>But cutting way back on carbs isn't e... Wed, 8 Jun 2016 21:55:00 EST Dont Be Afraid Of Monotony http://www.sparkpeople.com/secrets.asp?tip=46422_dont_be_afraid_of_monotony I've found that the secret to my weight loss (75lbs so far) has been the ability to keep a routine, over anything else. And that means dealing with, and even embracing, monotony.<br><br>I would never have been able to keep within my calorie budget without being able to bring in food to work, and with my busy schedule I will never have time to make new, different, and exciting (yet healthy) options every day.<br><br>So, I sacrificed that piece of my life and took on the view of my worktime mea... Wed, 8 Jun 2016 09:53:00 EST The Weightloss Rollercoaster http://www.sparkpeople.com/secrets.asp?tip=46418_the_weightloss_rollercoaster Probably by now a lot of us on Spark have read the infamous NY Times article about the biggest loser candidates and how most of them gained back significant portions of their weight if not all of it. A lot has been said and written after it came out. Many have pointed out that the unhealthy way they went about weight loss may have contributed to their wrecked metabolisms and hormone levels. I would hate that for them but would be grateful to know that we are not all destined for the same fate... Wed, 8 Jun 2016 07:12:00 EST Scaling Back.....Weight Loss http://www.sparkpeople.com/secrets.asp?tip=46413_scaling_backweight_loss So Hall recruited 19 obese adults and cut their calories (they had been averaging about 2700 a day) by 30 percent. For one week the people cut about 800 calories' worth of carbs, and for another week they cut about 800 calories' worth of fat.<br><br>"It was a short but very well-controlled clinical trial," explains Hall. "We controlled everything they ate, and they spent their days in a metabolic chamber that they weren't allowed to leave so we could measure exactly how many calories and ho... Tue, 7 Jun 2016 21:43:00 EST Routine and habit http://www.sparkpeople.com/secrets.asp?tip=46398_routine_and_habit Routine and habit, those two words sound terribly boring, I know. They however have been some of the greatest keys to success in my weight loss journey to date.<br><br>First of all let me say what routine and habit don't mean. When it comes to food it doesn't mean you have to eat the same thing everyday and when it comes to exercise it doesn't mean you have to grind out the sNe boring stuff ad infinitum. There is plenty of room for all kinds of variety in both diet and exercise.<br><br>The pl... Tue, 7 Jun 2016 07:41:00 EST Scaling Back.....Weight Loss http://www.sparkpeople.com/secrets.asp?tip=46393_scaling_backweight_loss Scientists search for keys to weight loss. Two out of three American adults are overweight or obese. And people who lose weight are unlikely to keep it off. Here's how scientists are trying to tackle the problem.....and how a few successful dieters have managed to beat the odds.<br><br>Is Insulin a Villain?<br><br>"We do not get fat because we overeat," writes Gary Taubes in Why We Get Fat: And What To Do About It. "We get fat because the carbohydrates in our diet make us fat."<br><br>Car... Mon, 6 Jun 2016 23:16:00 EST The New Week http://www.sparkpeople.com/secrets.asp?tip=46381_the_new_week Last week was a good week for me until it wasn't. Everything started out well with. Very controlled loss based on discipline eating. But about half way through the week I started to sort of give up. I suppose everyone in Spark has experienced that point where you've been doing this for a while and you would just like to eat like everyone else for a change. The nice thing was that I stayed relatively level in my weight. The sad thing is that I was in the zone and could have made a lot more pro... Mon, 6 Jun 2016 07:08:00 EST Track the Foods (and Drinks) you Consume Every Single Day (Even those Small Snacks at the Office!) http://www.sparkpeople.com/secrets.asp?tip=46378_track_the_foods_and_drinks_you_consume_every_single_day_even_those_small_snacks_at_the_office I was most successful in my weight loss efforts when I took the time to track the foods I ate every single day. When I took the time to track the calories in that slice of cake I had at the office or the pizza slice one of my co-workers sent in my direction, it was a real eye-opener how the calories consumed would add up.<br> <br>I think the most important lesson I learned from tracking my food consumption, was in learning more about calories in foods I eat on a regular basis. For example, ... Mon, 6 Jun 2016 00:28:00 EST Never Get Comfortable http://www.sparkpeople.com/secrets.asp?tip=46370_never_get_comfortable When you want something bad enough, you work hard for it. That your body is willing to push through the pain, tears, disappointments, mood swing and binges. The key is getting back up and growing from your mistakes!<br><br>I'm so proud seeing how much I progressed .. <br>first pic I was only working out home, still trying to adapt to the new changes of being a working mommy of 3. Now I'm a pro loll <br>I find the time to <img src="http://photosaws.sparkpeople.com/guid/045b8692-33d0-4889-86d7... Sun, 5 Jun 2016 14:06:00 EST Fasting for weight loss? http://www.sparkpeople.com/secrets.asp?tip=46369_fasting_for_weight_loss I have been fasting for 5 months---losing 40 pounds. I fast daily 12 to 16 hours, usually I eat between 11a - 7p. I feel great with tons of energy and less weight to slow me down. Its not for everybody, doing some research helped me to get started. I wanted to share this article. <em>185</em> <br><br>Fasting for weight loss? Here’s why scientists say it works long-term By Carmen Chai<br><br>Intermittent fasting, which calls for 12 to 24 hours of skipping meals, used to draw controversy becau... Sun, 5 Jun 2016 13:37:00 EST Keep on Trackin' http://www.sparkpeople.com/secrets.asp?tip=46349_keep_on_trackin I have found that the only way to keep losing weight is to track what I eat (big surprise!). When I track, I pay attention to what I'm consuming. When I don't track, things can slip by unnoticed. Like that pretzel or two (or three).<br><br>It's easier to plan what I will be eating when I track. Sometimes I can plan the whole day by figuring out what I will cook for dinner and work the rest of the day's meals around that. A lot of times I have the same breakfast and that makes it easier to wri... Sat, 4 Jun 2016 15:46:00 EST I like my scale http://www.sparkpeople.com/secrets.asp?tip=46345_i_like_my_scale Prevailing wisdom says that you have to stay off the scale as much as possible otherwise you are going to be ruled by its relatively fickle nature. <br><br>I get that. I know how difficult it can be to see it bounce around like a seasick stock market chart, but that's just part of how our bodies works. We may have had a little extra sodium causing done water gain or maybe we got a tiny bit of muscle growth (1-3 pound a month max folks). For whatever reasons sometimes the scale goes the "wrong... Sat, 4 Jun 2016 08:05:00 EST Drink 8 Glasses of Water a Day to Feel Full and Eat Less http://www.sparkpeople.com/secrets.asp?tip=46344_drink_8_glasses_of_water_a_day_to_feel_full_and_eat_less To help with my weight loss efforts I have been working to drink more water each day, and also to cut soda from my diet and replace it with water as my drink of choice. <br> <br>Drinking 8 glasses of water each day helps me stay hydrated and avoid overeating. I have read articles about how people confuse thirst (dehydration) for hunger, so they’ll tend to eat rather than drink water, which adds calories to the day’s food intake. I have learned that if I’m craving a mid-afternoon snack, I’ll... Sat, 4 Jun 2016 08:04:00 EST Lemonade Water Replaces Soda http://www.sparkpeople.com/secrets.asp?tip=46341_lemonade_water_replaces_soda I managed to drink 80 oz of water today and did not drink any diet soda! This is really a challenge for me because I have been so addicted to soda. I also want to get off so much caffeine. This battle to get control over my weight has been ongoing for years. I work in education and am finally off for the summer. I have chosen to concentrate on making this change work! We put up an above the ground pool that I get in every day. Today I've been looking at pool exercises to make things fun. I... Fri, 3 Jun 2016 23:17:00 EST Plateau Busting Ideas http://www.sparkpeople.com/secrets.asp?tip=46335_plateau_busting_ideas 10 Ways to Move Beyond a Weight Loss Plateau By Debra Fulghum Bruce, PhD<br><br>Hit a weight loss plateau? It's hard to fathom that for weeks your weight loss program was taking the pounds off. Then, suddenly, the scales won't budge another ounce.<br><br>Take heart. A weight loss plateau is normal. No matter how diligent you are in following your good health regimen, from time to time you'll fall off the wagon. The key to getting back on the program, experts say, is to acquire the skills and ... Fri, 3 Jun 2016 16:28:00 EST Push days instead of Cheat Days http://www.sparkpeople.com/secrets.asp?tip=46334_push_days_instead_of_cheat_days <img src="http://photosaws.sparkpeople.com/guid/ecbfb12d-0c35-4dd6-a1bc-f988e63b0a2f.png"><br><br>There was an article on Spark a little while back that talked about the difference between saying I can't eat that and I don't eat that. The article suggested that it was psychologically very helpful to change from can't to don't because that affirms that the choice is yours and not someone else's. <br><br>That got me thinking about some other language that I think I would like to change my app... Fri, 3 Jun 2016 16:19:00 EST Never Give Up http://www.sparkpeople.com/secrets.asp?tip=46325_never_give_up This is probably my 4th time on this journey. Each time I have lost some weight but have always ended up gaining some back. This last time I only gained half of what I lost back. I finally said enough it enough and have been back on track for almost 2 months. We all have bad days/weeks. Don't let the slip ups stop you. This journey is not all or nothing. You just have to dust yourself off and keep going forward. <br><br>When I started back on this journey, I was frustrated that I kept... Fri, 3 Jun 2016 11:06:00 EST Drink more than 8 c of h2o | herbal tea http://www.sparkpeople.com/secrets.asp?tip=46320_drink_more_than_8_c_of_h2o_herbal_tea Got this from tv show "Extreme Weight Loss", & a subsequent web search that touted how they got fast results (like 100 pounds lost in 3 months). Of the 7 tips in the online article, this seemed most do-able & healthy to suppress appetite & feel fuller:<br> apparently they drank a gallon daily PLUS a cup for every hours of exercise.<br><br>As I re-spark, I'm trying to hit the ground running, with early successes & rewards to stay motivated, so am trying to build up to a gallon a day in... Fri, 3 Jun 2016 02:45:00 EST Realistic and Small http://www.sparkpeople.com/secrets.asp?tip=46313_realistic_and_small I started this journey 4 months ago at 275. My first goal was to lose 40 lbs in 4 months. I was a little ambitious, but I made it! Not only did I make it, but I surpassed it with 41 lbs and 2 days to spare. I have now set my 2nd goal of getting under 200 lbs. That is 35 lbs to make my goal. I am extending my time line to Dec which will give me 6 months. Small and realistic has really worked for me! I have not been under 200 lbs in over 12 years, but it is so close I can taste it (literally ha... Thu, 2 Jun 2016 12:39:00 EST Cut the sugar http://www.sparkpeople.com/secrets.asp?tip=46298_cut_the_sugar It's not necessary that you sign up for one of the many different low carb diets (Atkins, South Beach, Keto, etc...) in order to cut the amount of sugar you are eating. <br><br>Carbohydrates are one of the three main macronutrients and therefore are necessary for your diet. That said we often overestimate how many carbs we can eat. My favorite is always the carb loading before a 5k. I have seen people eat enough pancakes or pasta to fuel a couple of marathons let alone a scosh over 3 miles. <... Wed, 1 Jun 2016 17:02:00 EST First Goal Done http://www.sparkpeople.com/secrets.asp?tip=46277_first_goal_done I have decided to have a weight loss surgery and also learning to eat more healthy and stop drinking pop. That task of not drinking pop was not an easy one. I was an all day and night drinker of pop. But somehow I have learned that my body didn't need it and it wasn't healthy for me.I have learned to start drinking water but it has to be spring water, cause for some reason, I don;t like purified water. So I decided to start this journey in Nov of 2015. My insurance had me do 6 months weight m... Tue, 31 May 2016 12:15:00 EST No more sugar! http://www.sparkpeople.com/secrets.asp?tip=46274_no_more_sugar Well finally I have found the key to my weight loss! I have tried for years to find a way of eating that would promote good health and a healthy weight. I knew it would have to become a way of life. I decided to become mostly vegetarian. I still eat some fish, yogurt and eggs. I use beans, seeds and gutting free grains. <br><br>How it started was that my daughter told me about a candida cleans diet she was trying. I decided to try it too, it couldn't hurt, I thought and I could be encouraging... Tue, 31 May 2016 09:51:00 EST Info for Weight Loss http://www.sparkpeople.com/secrets.asp?tip=46272_info_for_weight_loss If you're on a roll with diet and exercise and the numbers on the scale are dip, dip, dipping, it's tempting to think, "This isn't so painful. What did I have to worry about?" "It's relatively easy to lose the first five to ten percent of your body weight—so if you're 180 pounds, for example, you'll find it fairly easy to take off those first 15 to 20 pounds," explains Louis Aronne, MD, director of the Comprehensive Weight Control Center at Weill Cornell Medicine and author of The Change Your... Tue, 31 May 2016 09:04:00 EST Secret to My Success http://www.sparkpeople.com/secrets.asp?tip=46263_secret_to_my_success The secret to my success is to start every morning checking in with my Spark Coach. Using Spark Coach keeps me grounded and focused on my weight loss. It sets the tone for my day. By starting my day this way, I feel focused and ready for any obstacle that might get in my way. It also give me an opportunity to explore other areas of sparkpeople.com. <br><br>I appreciate the way Spark Coach encourages me to always track my food and my exercise. I have consistently tracked my food every day sin... Mon, 30 May 2016 21:07:00 EST Don't Give up! http://www.sparkpeople.com/secrets.asp?tip=46250_dont_give_up Don't Quit<br>---Author Unknown<br><br>When you've eaten too much and you can't write it down, <br>And you feel like the biggest failure in town.<br>When you want to give up just because you gave in, <br>and forget all about being healthy and thin. <br><br>So What! You went over your points a bit, <br>Its your next move that counts...So don't you quit!<br>Its a moment of truth, it's an attitude change.<br>Its learning the skills to get back in your range.<br><br>Its telling yourself, You've d... Mon, 30 May 2016 09:42:00 EST Track the Foods (and Drinks) you Consume Every Single Day (Even those Small Snacks at the Office!) http://www.sparkpeople.com/secrets.asp?tip=46248_track_the_foods_and_drinks_you_consume_every_single_day_even_those_small_snacks_at_the_office I was most successful in my weight loss efforts when I took the time to track the foods I ate every single day. When I took the time to track the calories in that slice of cake I had at the office or the pizza slice one of my co-workers sent in my direction, it was a real eye-opener how the calories consumed would add up.<br> <br>I think the most important lesson I learned from tracking my food consumption, was in learning more about calories in foods I eat on a regular basis. For example, ... Mon, 30 May 2016 00:25:00 EST My Permanent Success! http://www.sparkpeople.com/secrets.asp?tip=46246_my_permanent_success For about three months I have been Sparking consecutive days and learning all I can. Even when I had emotional crisis, avoided exercise for days with no motivation, I kept logging in and thinking about all I had started to accomplish and how good that felt. I had lost several inches in the middle. I'm 65. I should be concerned about my health, but it's not truly my motivation. It's a side benefit. For me, it's the weight loss thing I have struggled with for 30 years that I want for me...for m... Mon, 30 May 2016 00:05:00 EST Drink 8 Glasses of Water a Day to Feel Full and Eat Less http://www.sparkpeople.com/secrets.asp?tip=46214_drink_8_glasses_of_water_a_day_to_feel_full_and_eat_less To help with my weight loss efforts I have been working to drink more water each day, and also to cut soda from my diet and replace it with water as my drink of choice. <br> <br>Drinking 8 glasses of water each day helps me stay hydrated and avoid overeating. I have read articles about how people confuse thirst (dehydration) for hunger, so they’ll tend to eat rather than drink water, which adds calories to the day’s food intake. I have learned that if I’m craving a mid-afternoon snack, I’ll... Sat, 28 May 2016 08:54:00 EST NEED TO GET BACK ON TRACK http://www.sparkpeople.com/secrets.asp?tip=46213_need_to_get_back_on_track I have been dealing with weight issues since I was about five or six years old. I have done lots of diets, exercise, and even a medical fast. I have had many levels of success and failure over the years. However, now I believe that I have a grasp on what I need to do to be successful. I have a compulsive eating disorder. I have to remain very structured in what I do every day. I am not somebody who can just come into work when there are doughnuts, have one and be fine about it. I have to be v... Sat, 28 May 2016 03:24:00 EST Can I Stop the YoYo? http://www.sparkpeople.com/secrets.asp?tip=46199_can_i_stop_the_yoyo Yes, I am a rollercoaster dieter. I have been such since about the age of 16. By the age of 18, I was a pro at both gaining and losing weight. When I am "not dieting" and I eat whatever I want, whenever I want I have overindulged myself right up to 160 lbs (age 45). However, generally I catch myself, "go on a diet" and head back down the rollercoaster when I hit about 148-150 lbs. I have starved myself down to 108 lbs (age 29) and 107 lbs (age 39).<br><br>So I KNOW how to lose weight. I even ... Fri, 27 May 2016 10:16:00 EST Cheerios, Skim Milk, and Water http://www.sparkpeople.com/secrets.asp?tip=46191_cheerios_skim_milk_and_water When times get really hard for me and I am struggling to stay on the program I get a serving of Cheerios and skim milk. It takes a few minutes to eat, satisfies a sweet tooth, and the protein in the milk helps to satisfy. <br><br>I usually have my hardest time in the evenings when everything is done and I get bored or I notice my stomach is feeling a little hungry. This little snack has saved me from all out binging many times. It allows me to get a grip and realize I am not starving like I t... Thu, 26 May 2016 23:44:00 EST Eating Real Food http://www.sparkpeople.com/secrets.asp?tip=46145_eating_real_food When you cook real food and stay away from the prepackaged man made foods, you stay full and satisfied much longer and feel so much better and in the meantime you can watch the pounds fall off. Enjoy lots of grilled meats, chicken and vegetables using real butter for satisfaction. You will find yourself very satisfied with a smaller plate of food. A wonderful way of eating and losing without hunger. Preparing ahead and cooking ahead are the key to being successful. You must have real food re... Tue, 24 May 2016 12:43:00 EST Track the Foods (and Drinks) you Consume Every Single Day (Even those Small Snacks at the Office!) http://www.sparkpeople.com/secrets.asp?tip=46137_track_the_foods_and_drinks_you_consume_every_single_day_even_those_small_snacks_at_the_office I was most successful in my weight loss efforts when I took the time to track the foods I ate every single day. When I took the time to track the calories in that slice of cake I had at the office or the pizza slice one of my co-workers sent in my direction, it was a real eye-opener how the calories consumed would add up.<br> <br>I think the most important lesson I learned from tracking my food consumption, was in learning more about calories in foods I eat on a regular basis. For example, ... Tue, 24 May 2016 06:58:00 EST my success secret http://www.sparkpeople.com/secrets.asp?tip=46116_my_success_secret I do not set unrealistic goals. I set my goals for losing 1-3 lbs a week. I used to set goals like losing 10 lbs in a month, and all I got was frustrated and upset. With the smaller goals I see success, and I am not disappointed with myself anymore. I find that my clothes fit better, and gradually become "too big" for me to wear. I find that my mood is greatly improved in my work, home, and social life. It used to be the smallest things would set me off or get me upset, now I'm finding tha... Mon, 23 May 2016 04:30:00 EST Invite someone to dinner http://www.sparkpeople.com/secrets.asp?tip=46111_invite_someone_to_dinner Know the calories in your meal. I use a meal service that delivers the ingredients for 3 meals a week. The recipe tells me how many calories there are in each portion of the food I cook. Nowadays most recipes on-line, in new cookbooks, or in magazines have the calorie count for each serving. When I do not want leftovers, nor do I want be tempted by too large a serving, I make sure to invite my son, who is single, to share the meal. Two-thirds of a portion is perfect many times for me. I do no... Sun, 22 May 2016 21:54:00 EST Ways to lose weight in the springtime http://www.sparkpeople.com/secrets.asp?tip=46110_ways_to_lose_weight_in_the_springtime Spring seems like the best thing ever — all the showers and flowers — and it actually is, because the season actually magically makes you lose weight. You can't argue with these facts, actual proof that spring is all the things: <br><br>1. Beautiful weather makes you want to be more active. <br><br>So long as your idea of playing outside involves moving your legs, you're going to get more exercise — you have to! And you don't even have to join a gym. <br><br>2. Revealing spring clothes zap y... Sun, 22 May 2016 21:33:00 EST Better Choice and Little changes make the numbers go down.. http://www.sparkpeople.com/secrets.asp?tip=46108_better_choice_and_little_changes_make_the_numbers_go_down The fact of loosing weight is always good time to lose weight... Shedding even 5 to 10 pounds can take enormous pressure off your heart and do wonders for your self esteem.. well being and helps you to have a longer and active life.. . If you put some pounds back on along the way.. don't despair give up or stop... Simply forgive yourself and start again... We all fall a couple of times and with persistence .. You will get there..There are so many different diets and exercise regiments out th... Sun, 22 May 2016 17:27:00 EST Keep on logging what you eat http://www.sparkpeople.com/secrets.asp?tip=46101_keep_on_logging_what_you_eat <img src="http://photosaws.sparkpeople.com/guid/44bca919-95c6-46f9-a48b-7402f88b2b96.jpg"><br><br>I have found that for me personally it is an absolute essential that I log all the food I have eaten. It doesn't matter how I do it,I have used a book, diary, spark people, diet power and my fitness pal, to equal success, but varying amount of ease.The other thing is to record even if it is a bad day ( that I would rather forget ), otherwise those hidden little extra calories just turn up an... Sun, 22 May 2016 10:55:00 EST Put It Down http://www.sparkpeople.com/secrets.asp?tip=46100_put_it_down The only time I have ever been successful in losing weight is by tracking everything that I put into my mouth. The minute that I kid myself that I'll remember or that I try to keep count in my head is when I start to lose the war on weight loss. Keeping a journal and putting everything down is the greatest help.<br>If I keep a food journal, I am able to eat the foods that I love. I don't need low carb or low fat or protein shakes. I can eat healthy sensible real food and keep it within my goa... Sun, 22 May 2016 10:37:00 EST Drink 8 Glasses of Water a Day to Feel Full and Eat Less http://www.sparkpeople.com/secrets.asp?tip=46096_drink_8_glasses_of_water_a_day_to_feel_full_and_eat_less To help with my weight loss efforts I have been working to drink more water each day, and also to cut soda from my diet and replace it with water as my drink of choice. <br> <br>Drinking 8 glasses of water each day helps me stay hydrated and avoid overeating. I have read articles about how people confuse thirst (dehydration) for hunger, so they’ll tend to eat rather than drink water, which adds calories to the day’s food intake. I have learned that if I’m craving a mid-afternoon snack, I’ll... Sun, 22 May 2016 03:57:00 EST Cut your Calories in half http://www.sparkpeople.com/secrets.asp?tip=46076_cut_your_calories_in_half A few years ago, I lost 40 pounds with Spark. I did it by using the food tracker and the fitness tracker. I made sure that I logged into Spark People as often as I could. I met a lot of Spark Friends who cheered me on and motivated me to keep losing. I was eating healthier than I ever did. Soon the pounds began to come off. I am a slow loser so I had to have a lot of patience because I was losing only fractions of a pound at a time. I was averaging about four pounds of weight loss a mo... Fri, 20 May 2016 23:44:00 EST Drinking Water Benefits http://www.sparkpeople.com/secrets.asp?tip=46049_drinking_water_benefits Increasing my water intake has been key to helping me lose weight. The first week I went from drinking only coffee to water I lost 8 pounds. I also felt wide awake and was able to give up coffee.After I realized the acid in coffee and tea was upsetting my stomach.<br><br>Here are more reasons to drink water. <br><br>6 Reasons to Drink Water By Kathleen M. Zelman "It's no magic bullet, but the benefits of water are many."<br><br>1. Drinking Water Helps Maintain the Balance of Body Fluids. <br... Thu, 19 May 2016 15:04:00 EST Planning for Success http://www.sparkpeople.com/secrets.asp?tip=46030_planning_for_success One of my greatest weaknesses and downfalls when trying to lose weight is my failure to plan and/or track food intake. Not only do I not plan a day or two in advance, but I often do not plan my very next individual meal! In addition to failing to plan to eat healthy, I am actually setting myself up for failure because I do not always have the healthiest foods in the house to manage a healthy eating program. <br><br>In order to turn this unhealthy behavior around, as well as to make my food in... Wed, 18 May 2016 16:00:00 EST Emotional Eating and you didn't see it coming http://www.sparkpeople.com/secrets.asp?tip=46025_emotional_eating_and_you_didnt_see_it_coming Many people do not even realize they are eating for an emotional reason until it is too late and the plate full of food is already gone... Well that was me and also stress.. I believe they go hand and hand with each other.. I found that I needed to loose the emotional part and then with a journal I found not only was I emotional eater I did under stress also you can start a journal to see where you fall.. Just post why you were headed to the cabinet or fridge when you find yourself looking a... Wed, 18 May 2016 11:43:00 EST DOWN 115 POUNDS IN FOUR OR FIVE YEARS http://www.sparkpeople.com/secrets.asp?tip=46021_down_115_pounds_in_four_or_five_years I have been dealing with weight issues since I was about five or six years old. I have done lots of diets, exercise, and even a medical fast. I have had many levels of success and failure over the years. However, now I believe that I have a grasp on what I need to do to be successful. I have a compulsive eating disorder. I have to remain very structured in what I do every day. I am not somebody who can just come into work when there are doughnuts, have one and be fine about it. I have to be v... Wed, 18 May 2016 09:35:00 EST Track the Foods (and Drinks) you Consume Every Single Day (Even those Small Snacks at the Office!) http://www.sparkpeople.com/secrets.asp?tip=46002_track_the_foods_and_drinks_you_consume_every_single_day_even_those_small_snacks_at_the_office I was most successful in my weight loss efforts when I took the time to track the foods I ate every single day. When I took the time to track the calories in that slice of cake I had at the office or the pizza slice one of my co-workers sent in my direction, it was a real eye-opener how the calories consumed would add up.<br> <br>I think the most important lesson I learned from tracking my food consumption, was in learning more about calories in foods I eat on a regular basis. For example, ... Tue, 17 May 2016 06:47:00 EST Weight gain after military service http://www.sparkpeople.com/secrets.asp?tip=45995_weight_gain_after_military_service My weight is below 230 I have not been below that for years. It's awesome <em>224</em> This has made me want to work harder and harder. I used to weight 125 when I was in the service and would like to make it back to around 145. After I got out of the service I had a baby and gained over 80 pounds, crazy. There just never seemed to be enough time or energy to exercise and eat right to get back into shape. I was always exhausted with a baby that didn't sleep for what seemed liked two... Mon, 16 May 2016 21:01:00 EST Weight loss and stress. http://www.sparkpeople.com/secrets.asp?tip=45990_weight_loss_and_stress Every where we turn we encounter stress. We have all heard that it is up to us to controlling it. But only on Sparkpeople have I read simple easy effective tricks to actually do this. To do Sparkpeople one must block out a few minutes of the day to concentrate on one's self. We are encouraged to take a moment and assess ourselves. Yes our physical self. We weigh ourselves. We measure ourselves. We assess our physical abilities. We are asked to be insightful about our outlook on life. We asse... Mon, 16 May 2016 12:13:00 EST No loss no gain but proud of myself http://www.sparkpeople.com/secrets.asp?tip=45971_no_loss_no_gain_but_proud_of_myself I have been working hard on being kinder and more accepting of myself and not judging myself by my body weight. It is probably the most difficult thing Ive ever done, more so than education, child rearing and reaching career goals. I am a driven type A and it is difficult for me to accept that my body is more rounded and that I will never ever be able to reach that super ultra thin look. For years I maintained a 140 weight on a 5 foot 7 frame and it was exhausting and I was always tired or h... Sun, 15 May 2016 14:56:00 EST Drink 8 Glasses of Water a Day to Feel Full and Eat Less http://www.sparkpeople.com/secrets.asp?tip=45961_drink_8_glasses_of_water_a_day_to_feel_full_and_eat_less To help with my weight loss efforts I have been working to drink more water each day, and also to cut soda from my diet and replace it with water as my drink of choice. <br> <br>Drinking 8 glasses of water each day helps me stay hydrated and avoid overeating. I have read articles about how people confuse thirst (dehydration) for hunger, so they’ll tend to eat rather than drink water, which adds calories to the day’s food intake. I have learned that if I’m craving a mid-afternoon snack, I’ll... Sun, 15 May 2016 08:12:00 EST When nothing helps, try one more time http://www.sparkpeople.com/secrets.asp?tip=45956_when_nothing_helps_try_one_more_time I had reached the point that nothing works. I was in my 60s when metabolism slows down, so I was stuck being fat for the rest of my life. I went to a Diabetic Fair at a local hospital and I learned about Diabetes Prevention Program. I was pre-diabetic, had uncontrolable High Blood Pressure and 80 lbs over weight. I signed up for it, knowing it wouldn't work. Or at least thinking it wouldn't work. It started the end of February, 2014. It cost $100, but if you followed the program through,... Sat, 14 May 2016 19:32:00 EST Create a water goal bottle! http://www.sparkpeople.com/secrets.asp?tip=45922_create_a_water_goal_bottle When I first starting eating healthy the biggest problem I had was making sure I was getting enough water in. <br><br>Well the first step was to figure out how much water I needed for my size. <br><br>All the articles say to go off about half of your body weight in ounces. I decided to just go for starting out with a gallon of water a day then increasing from there. <br><br>To make the goal bottle I just went and bought a normal water gallon from walmart. Then I divided it up by how many hour... Thu, 12 May 2016 20:13:00 EST Track Exercise and Housework Activities Every Day to Help Keep Your Exercise Program Challenging http://www.sparkpeople.com/secrets.asp?tip=45888_track_exercise_and_housework_activities_every_day_to_help_keep_your_exercise_program_challenging I find that tracking my exercise program is just as important as tracking my food intake. As with recording my food intake, I have the greatest success when I make it a point to track all of my exercise activities every day. Tracking lets me know what types of activities I am doing and how long I am spending on each one. This helps me know when I need to make changes to exercises, repetitions, weight or tempo. As my fitness levels increase, I try and change up my exercise activities to en... Wed, 11 May 2016 01:06:00 EST Living a healthy and happy life! http://www.sparkpeople.com/secrets.asp?tip=45879_living_a_healthy_and_happy_life Last summer I turned 53, my father died of a heart attack at that same age when I was 19. I had been dreading this age. Last year I made some healthy changes and they have become the secrets to my success! I have lost 26 pounds and I am now at my lowest weight in 16 years! It has taken me about 6 months but it has been so much easier than it was in the past. I don't eat fast food, beef, pork, high sodium foods or sodas. I try to drink at least 60 oz of water, I track all my nutrition and exer... Tue, 10 May 2016 13:13:00 EST This is important http://www.sparkpeople.com/secrets.asp?tip=45875_this_is_important When I first met you, I honestly didn't know you were gonna be this important to me.<br><br>Today is my year anniversary here. What a perfectly awesome year it has been. How THRILLED I am to be in the place I am today, is beyond words.<br><br>As many of you know, last May 10, I was just getting out of almost three months in a wheelchair from a knee fracture. I fractured my knee on my birthday, January 22, 2015, and spent a month in a care center after surgery, then two months at home, all in ... Tue, 10 May 2016 11:06:00 EST Track the Foods (and Drinks) you Consume Every Single Day (Even those Small Snacks at the Office!) http://www.sparkpeople.com/secrets.asp?tip=45871_track_the_foods_and_drinks_you_consume_every_single_day_even_those_small_snacks_at_the_office I was most successful in my weight loss efforts when I took the time to track the foods I ate every single day. When I took the time to track the calories in that slice of cake I had at the office or the pizza slice one of my co-workers sent in my direction, it was a real eye-opener how the calories consumed would add up.<br> <br>I think the most important lesson I learned from tracking my food consumption, was in learning more about calories in foods I eat on a regular basis. For example, ... Tue, 10 May 2016 05:32:00 EST Distraction Solutions for Avoiding Unhealthy Choices http://www.sparkpeople.com/secrets.asp?tip=45863_distraction_solutions_for_avoiding_unhealthy_choices On days I spend most of my time indoors at home, I really struggle to eat as I should. But, I find that distraction helps even indoors. <br><br>I can turn on the music and sing and or dance along. I chew gum at the end of a meal to put on the brakes with the food. Some days I make calls to shut-ins and other friends and am not tempted to eat. A bonus with this is that these days I walk while we talk. I easily exceed my step goal when I work in some walking while doing other things.<br><... Mon, 9 May 2016 18:06:00 EST My approach to weight loss http://www.sparkpeople.com/secrets.asp?tip=45851_my_approach_to_weight_loss I have written several "secrets" on this site. Actually, they are not secrets if I am revealing them to the millions of spark followers. My family and friends know that I have little self discipline. It has long been about instant gratification. I do not see that word used often with respect to dieting, exercise, alcohol consumption, etc. any idea wh that is? I have alcoholism in my family and overeating is the same type of disorder...it can still kill you like alcohol, but in a different man... Mon, 9 May 2016 07:39:00 EST Drink 8 Glasses of Water a Day to Feel Full and Eat Less http://www.sparkpeople.com/secrets.asp?tip=45835_drink_8_glasses_of_water_a_day_to_feel_full_and_eat_less To help with my weight loss efforts I have been working to drink more water each day, and also to cut soda from my diet and replace it with water as my drink of choice. <br> <br>Drinking 8 glasses of water each day helps me stay hydrated and avoid overeating. I have read articles about how people confuse thirst (dehydration) for hunger, so they’ll tend to eat rather than drink water, which adds calories to the day’s food intake. I have learned that if I’m craving a mid-afternoon snack, I’ll... Sun, 8 May 2016 07:13:00 EST DOING GREAT TODAY http://www.sparkpeople.com/secrets.asp?tip=45831_doing_great_today I have been dealing with weight issues since I was about five or six years old. I have done lots of diets, exercise, and even a medical fast. I have had many levels of success and failure over the years. However, now I believe that I have a grasp on what I need to do to be successful. I have a compulsive eating disorder. I have to remain very structured in what I do every day. I am not somebody who can just come into work when there are doughnuts, have one and be fine about it. I have to be v... Sat, 7 May 2016 18:59:00 EST Now 64 oz feels like nothing! http://www.sparkpeople.com/secrets.asp?tip=45825_now_64_oz_feels_like_nothing It sounds very random, but the large (32 oz) Camelback waterbottles are AWESOME. Sitting at a desk reading a book, doing work, whatever, you can literally just sip as you work. Keep the straw in your mouth and focus on the work, and the next thing you know, 32 oz will be gone. The trick is to not think about it, but as you work, your body wants water, and it keeps your mind from wandering to food. Works great! :) Plus, you only have to fill it up 2x a day!<br><br><br><br><br><br><br><br><br><... Sat, 7 May 2016 10:44:00 EST Now 64 oz feels like nothing! http://www.sparkpeople.com/secrets.asp?tip=45824_now_64_oz_feels_like_nothing It sounds very random, but the large (32 oz) Camelback waterbottles are AWESOME. Sitting at a desk reading a book, doing work, whatever, you can literally just sip as you work. Keep the straw in your mouth and focus on the work, and the next thing you know, 32 oz will be gone. The trick is to not think about it, but as you work, your body wants water, and it keeps your mind from wandering to food. Works great! :) Plus, you only have to fill it up 2x a day!<br><br><br><br><br><br><br><br><br><... Sat, 7 May 2016 10:40:00 EST 2 thoughts most dieters have never considered http://www.sparkpeople.com/secrets.asp?tip=45818_2_thoughts_most_dieters_have_never_considered I learned this from someone, maybe it was just a friend of mine, but someone once told me 5 words- "only eat when you are hungry." Literally, those words are amazing. It's so simple, and yet so many diet plans overlook it. If you go by your BODY, not by professionals who do not know your metabolism, etc as well as your body does, and feed it GOOD FOOD when it's hungry, then you will essentially be using your body FOR you, not against you. It's no secret that for most people, desserts, snacks... Fri, 6 May 2016 23:55:00 EST HUGE MILESTONE FOR ME http://www.sparkpeople.com/secrets.asp?tip=45806_huge_milestone_for_me I have been dealing with weight issues since I was about five or six years old. I have done lots of diets, exercise, and even a medical fast. I have had many levels of success and failure over the years. However, now I believe that I have a grasp on what I need to do to be successful. I have a compulsive eating disorder. I have to remain very structured in what I do every day. I am not somebody who can just come into work when there are doughnuts, have one and be fine about it. I have to be v... Fri, 6 May 2016 08:26:00 EST Your ideal body weight http://www.sparkpeople.com/secrets.asp?tip=45804_your_ideal_body_weight I'm sure many of you have felt that your body needs to be at a certain weight. For years, I could not budge from my weight of 198. Psychologically, if it moved over the 200 mark, I would do something about it. I was as high as 210 at one point. Granted, I did not really work hard at losing weight. Now that I am retired, I have spent considerable time and money (for a personal trainer; worth every penny) to get in shape, feel better, hopefully live longer. I was as low as 177, but I just can't... Fri, 6 May 2016 06:47:00 EST Your ideal body weight http://www.sparkpeople.com/secrets.asp?tip=45803_your_ideal_body_weight I'm sure many of you have felt that your body needs to be at a certain weight. For years, I could not budge from my weight of 198. Psychologically, if it moved over the 200 mark, I would do something about it. I was as high as 210 at one point. Granted, I did not really work hard at losing weight. Now that I am retired, I have spent considerable time and money (for a personal trainer; worth every penny) to get in shape, feel better, hopefully live longer. I was as low as 177, but I just can't... Fri, 6 May 2016 06:47:00 EST Keeping the Weight Off http://www.sparkpeople.com/secrets.asp?tip=45787_keeping_the_weight_off The same tactics that help you lose weight won't necessarily help you keep it off.<br><br>The new study, which appears in August issue of the American Journal of Preventive Medicine, suggests that successful losers need to switch gears to stay the course and maintain their weight loss.<br><br>Researchers surveyed 1,165 adults about 36 specific practices to determine which of these behaviors was associated with weight loss and/or weight loss maintenance. Weight loss referred to losing 10% of b... Thu, 5 May 2016 06:29:00 EST Track the Foods (and Drinks) you Consume Every Single Day (Even those Small Snacks at the Office!) http://www.sparkpeople.com/secrets.asp?tip=45752_track_the_foods_and_drinks_you_consume_every_single_day_even_those_small_snacks_at_the_office I was most successful in my weight loss efforts when I took the time to track the foods I ate every single day. When I took the time to track the calories in that slice of cake I had at the office or the pizza slice one of my co-workers sent in my direction, it was a real eye-opener how the calories consumed would add up.<br> <br>I think the most important lesson I learned from tracking my food consumption, was in learning more about calories in foods I eat on a regular basis. For example, ... Tue, 3 May 2016 04:50:00 EST Drink 8 Glasses of Water a Day to Feel Full and Eat Less http://www.sparkpeople.com/secrets.asp?tip=45723_drink_8_glasses_of_water_a_day_to_feel_full_and_eat_less To help with my weight loss efforts I have been working to drink more water each day, and also to cut soda from my diet and replace it with water as my drink of choice. <br> <br>Drinking 8 glasses of water each day helps me stay hydrated and avoid overeating. I have read articles about how people confuse thirst (dehydration) for hunger, so they’ll tend to eat rather than drink water, which adds calories to the day’s food intake. I have learned that if I’m craving a mid-afternoon snack, I’ll... Sun, 1 May 2016 08:57:00 EST Tracking my nutrition http://www.sparkpeople.com/secrets.asp?tip=45705_tracking_my_nutrition When I started on this weight loss I knew I needed to be honest about everything that I put in my mouth. It didn't take long to realize that my menu was off track as far as being nutritious. I was constantly choosing starchy foods which slowed down my weight loss. I knew breads have always been my go to foods. So I had to work at changing this up and exchanging some starches for more fruits and vegetables. My breakfast would be an omelette with ham, peppers, onions, mushrooms and cheese ... Sat, 30 Apr 2016 09:59:00 EST Sleep, beautiful sleep http://www.sparkpeople.com/secrets.asp?tip=45673_sleep_beautiful_sleep I know there has been a lot of information recently about the effects of sleep on weight loss . . . evidence that not getting appropriate amounts of sleep can stall and even torpedo our ability to lose weight. My own thoughts on this matter are that enough sleep can work on every single aspect of our lives. Motivation? Oh yes! Without enough sleep it is everything I can do to motivate myself to do the very basics of daily living. How can I be motivated to do anything else when my toothbrush w... Thu, 28 Apr 2016 10:35:00 EST Track! Track!! Track!!! http://www.sparkpeople.com/secrets.asp?tip=45642_track_track_track I can't emphasize enough, how important it is to track EVERYTHING you eat!<br><br>I am a 56 year old Mother of 7, Gramma of 6.<br>I am 5'2" tall, and at my heaviest, back in 2010, I weighed 199 lbs! My health was horrible, and I felt fat and sluggish. That year, my Mom died from complications of Osteoporosis. Over the years, I watched her shrink from 5'3" down to 4'6"! It was horrible! The day she died, I promised myself and God, that I would NOT allow that to happen to me! I was going to ... Tue, 26 Apr 2016 12:57:00 EST Track the Foods (and Drinks) you Consume Every Single Day (Even those Small Snacks at the Office!) http://www.sparkpeople.com/secrets.asp?tip=45636_track_the_foods_and_drinks_you_consume_every_single_day_even_those_small_snacks_at_the_office I was most successful in my weight loss efforts when I took the time to track the foods I ate every single day. When I took the time to track the calories in that slice of cake I had at the office or the pizza slice one of my co-workers sent in my direction, it was a real eye-opener how the calories consumed would add up.<br><br>I think the most important lesson I learned from tracking my food consumption, was in learning more about calories in foods I eat on a regular basis. For example, I... Tue, 26 Apr 2016 09:11:00 EST Log EVERY Bite, Lick and Taste - BLTs http://www.sparkpeople.com/secrets.asp?tip=45629_log_every_bite_lick_and_taste_blts It is amazing that there are times when we KNOW we have logged all our food, drank our water and exercised and yet not drop a pound. If this happens to you it could be those forgotten or not so forgotten BLTs!! <br><br>BITES, LICKS and TASTES. They will creep up on you especially if you are the cook in the household. I know they reared their ugly head with me and I finally started logging them. Those calories may not look or sound like a lot, but they can mount up especially if you are t... Mon, 25 Apr 2016 17:13:00 EST Track the Foods (and Drinks) you Consume Every Single Day (Even those Small Snacks at the Office!) http://www.sparkpeople.com/secrets.asp?tip=45616_track_the_foods_and_drinks_you_consume_every_single_day_even_those_small_snacks_at_the_office I was most successful in my weight loss efforts when I took the time to track the foods I ate every single day. When I took the time to track the calories in that slice of cake I had at the office or the pizza slice one of my co-workers sent in my direction, it was a real eye-opener how the calories consumed would add up.<br> <br>I think the most important lesson I learned from tracking my food consumption, was in learning more about calories in foods I eat on a regular basis. For example, ... Mon, 25 Apr 2016 01:13:00 EST DOWN ONE HUNDRED. http://www.sparkpeople.com/secrets.asp?tip=45589_down_one_hundred I have been dealing with weight issues since I was about five or six years old. I have done lots of diets, exercise, and even a medical fast. I have had many levels of success and failure over the years. However, now I believe that I have a grasp on what I need to do to be successful. I have a compulsive eating disorder. I have to remain very structured in what I do every day. I am not somebody who can just come into work when there are doughnuts, have one and be fine about it. I have to be v... Sat, 23 Apr 2016 14:34:00 EST Miss South Carolina Bree Boyce: How I Lost 112 Pounds http://www.sparkpeople.com/secrets.asp?tip=45586_miss_south_carolina_bree_boyce_how_i_lost_112_pounds Miss South Carolina Bree Boyce: How I Lost 112 Pounds<br><br>In high school, she couldn't run a mile for her high school gym class. But when a doctor gave her a much-needed wake-up call, Boyce dropped nearly half her body weight and is on her way to achieving her life-long dream of becoming Miss America.<br><br><br>For many of the competitors in the Miss America pageant, strutting their stuff in the swimsuit portion is just another part of the process. But for Miss South Carolina Bree Boyce, ... Sat, 23 Apr 2016 11:15:00 EST Weight Watchers Produces Bigger 'Losers' Than Standard Weight-Loss Care http://www.sparkpeople.com/secrets.asp?tip=45585_weight_watchers_produces_bigger_losers_than_standard_weightloss_care Weight Watchers Produces Bigger 'Losers' Than Standard Weight-Loss Care<br><br>Group members shed 15 pounds on average versus 7 pounds with standard diet, study finds.<br><br>Dieters may be more likely to slim down if they are referred to a commercial program such as Weight Watchers than if they battle the bulge with primary health care providers alone, a new study finds.<br><br>Overweight adults in Germany, Australia and the United Kingdom who were referred to Weight Watchers by a primary he... Sat, 23 Apr 2016 11:09:00 EST Drink 8 Glasses of Water a Day to Feel Full and Eat Less http://www.sparkpeople.com/secrets.asp?tip=45582_drink_8_glasses_of_water_a_day_to_feel_full_and_eat_less To help with my weight loss efforts I have been working to drink more water each day, and also to cut soda from my diet and replace it with water as my drink of choice. <br> <br>Drinking 8 glasses of water each day helps me stay hydrated and avoid overeating. I have read articles about how people confuse thirst (dehydration) for hunger, so they’ll tend to eat rather than drink water, which adds calories to the day’s food intake. I have learned that if I’m craving a mid-afternoon snack, I’ll... Sat, 23 Apr 2016 07:38:00 EST Take a Probiotic http://www.sparkpeople.com/secrets.asp?tip=45539_take_a_probiotic Ordinarily I'm skeptical of hippie-dippie recommendations for supplements and such-like, but I have had increased success since I started incorporating a daily probiotic supplement in to my diet.<br><br>In addition to improving results on the scale, the probiotic has practically eliminated gas and improved regularity. And by that I mean that I have recently hung rats that were like babies' arms.<br><br>Probiotics are "good" bacteria. Theory is that your gut has good bacteria and bad bacteria;... Wed, 20 Apr 2016 16:58:00 EST Sugar and weight loss http://www.sparkpeople.com/secrets.asp?tip=45533_sugar_and_weight_loss I was surprised to find out how much sugar I was consuming on a daily basis. I traded my sugar for stevia. Stevia is a natural sweetener. It tastes great without the bitter after taste! Other sweeteners to give a try include Truvia, Monk Fruit, and ZSweet. <em>334</em> Be sure to read labels for the sugar content and sneaky ways that companies may sneak in sugar.<br> In addition, drinking half your weight in water daily helps to flush toxins in the body. Start your day with water. Try... Wed, 20 Apr 2016 13:30:00 EST Keep a Protein Shake Handy http://www.sparkpeople.com/secrets.asp?tip=45531_keep_a_protein_shake_handy I have more than one secret, so bear with me.<br> I do not make much of a fuss for snacks. Mainly, because I really don't want to take the time out of my day. No, I don't pack little snack packs in the morning and applaud those who do. I do, though, want to take care of my body and eat well. <br> 1. The big secret for me is to have a well stocked refrigerator. "Grab and Go" is easy when you have small healthy things readily accessible. Put the grapes, yogurt cups, fruit cups, etc right... Wed, 20 Apr 2016 11:17:00 EST The Power of Positive Thinking: How Your Attitude Affects Weight Loss http://www.sparkpeople.com/secrets.asp?tip=45525_the_power_of_positive_thinking_how_your_attitude_affects_weight_loss The Power of Positive Thinking: How Your Attitude Affects Weight Loss<br><br><br>Positive thinking plays a significant role in your weight loss efforts. Perpetual negative thoughts can lead to self-defeating behaviors such as going off your diet, overeating and skipping your exercise routine. Positive thoughts, on the other hand, can increase your motivation and energy level.<br><br>Positive Thinking and Weight Loss<br><br>Positive thoughts are empowering. A negative attitude can set processe... Wed, 20 Apr 2016 08:26:00 EST Cheating Your Way to Weight Loss! http://www.sparkpeople.com/secrets.asp?tip=45520_cheating_your_way_to_weight_loss Eating right day after day can be so boring. If you're like me, there are only so many days you can survive on kale smoothies, Greek yogurt, and spinach salad without dressing! I have recently discovered a diet that calls for eating about 10% more than your recommended number of calories one day, and then cutting your calorie intake to below 1000 the next. This plan is really working for me, for several reasons. <br><br>First, I never feel deprived. If I want a brownie, or a 160 calorie ... Tue, 19 Apr 2016 17:37:00 EST 5 Weight Loss Tips That Have Nothing To Do With Food http://www.sparkpeople.com/secrets.asp?tip=45512_5_weight_loss_tips_that_have_nothing_to_do_with_food 5 Weight Loss Tips That Have Nothing To Do With<br>Food<br><br>Are you not yet ready or willing to change your diet in order to lose weight? Or perhaps, you’ve already made great effort there but are considering that there are other things holding you back from success. Although nutrition tends to be the hardest thing to change for most individuals on a weight loss journey, there are other key areas that need effort in order to have a successful outcome. Early in my career as a dietitian, ... Tue, 19 Apr 2016 09:08:00 EST 5 Weight Loss Tips That Have Nothing To Do With Food http://www.sparkpeople.com/secrets.asp?tip=45511_5_weight_loss_tips_that_have_nothing_to_do_with_food 5 Weight Loss Tips That Have Nothing To Do With<br>Food<br><br>Are you not yet ready or willing to change your diet in order to lose weight? Or perhaps, you’ve already made great effort there but are considering that there are other things holding you back from success. Although nutrition tends to be the hardest thing to change for most individuals on a weight loss journey, there are other key areas that need effort in order to have a successful outcome. Early in my career as a dietitian, ... Tue, 19 Apr 2016 09:08:00 EST Track the Foods (and Drinks) you Consume Every Single Day (Even those Small Snacks at the Office!) http://www.sparkpeople.com/secrets.asp?tip=45508_track_the_foods_and_drinks_you_consume_every_single_day_even_those_small_snacks_at_the_office I was most successful in my weight loss efforts when I took the time to track the foods I ate every single day. When I took the time to track the calories in that slice of cake I had at the office or the pizza slice one of my co-workers sent in my direction, it was a real eye-opener how the calories consumed would add up.<br> <br>I think the most important lesson I learned from tracking my food consumption, was in learning more about calories in foods I eat on a regular basis. For example, ... Tue, 19 Apr 2016 07:04:00 EST Want to Boost Your Willpower? Sip Lemonade http://www.sparkpeople.com/secrets.asp?tip=45498_want_to_boost_your_willpower_sip_lemonade Want to Boost Your Willpower? Sip Lemonade<br><br>If you give in to the call of the vending machine every afternoon or can't resist dessert, follow these tips and tricks to learn how to increase your self-control and (finally) keep your healthy resolutions this year.<br><br> Chances are your new year’s resolution has something to do with cutting back – food, alcohol, sweets, time on the couch. While those ideas sound healthy and promising in theory, in practice, well, they can be a little mor... Mon, 18 Apr 2016 14:16:00 EST Want to Boost Your Willpower? Sip Lemonade http://www.sparkpeople.com/secrets.asp?tip=45497_want_to_boost_your_willpower_sip_lemonade Want to Boost Your Willpower? Sip Lemonade<br><br>If you give in to the call of the vending machine every afternoon or can't resist dessert, follow these tips and tricks to learn how to increase your self-control and (finally) keep your healthy resolutions this year.<br><br> Chances are your new year’s resolution has something to do with cutting back – food, alcohol, sweets, time on the couch. While those ideas sound healthy and promising in theory, in practice, well, they can be a little mor... Mon, 18 Apr 2016 14:16:00 EST Just Crazy things we do to loose weight... http://www.sparkpeople.com/secrets.asp?tip=45495_just_crazy_things_we_do_to_loose_weight Lets look at the crazy things we do and strange reasons why keeping weight off is so difficult.. We make things hard and don't even think about... Magic Pills to buy your food from people that mass produce and sell a fortune and they line their pockets with our money..... You can't believe everything we hear on TV or the internet...We look at the sometimes unexpected.. and occasionally downright bizarre.. factors that could be making weight loss so difficult....Lack of sleep affects leptin... Mon, 18 Apr 2016 10:44:00 EST Drink 8 Glasses of Water a Day to Feel Full and Eat Less http://www.sparkpeople.com/secrets.asp?tip=45471_drink_8_glasses_of_water_a_day_to_feel_full_and_eat_less To help with my weight loss efforts I have been working to drink more water each day, and also to cut soda from my diet and replace it with water as my drink of choice. <br> <br>Drinking 8 glasses of water each day helps me stay hydrated and avoid overeating. I have read articles about how people confuse thirst (dehydration) for hunger, so they’ll tend to eat rather than drink water, which adds calories to the day’s food intake. I have learned that if I’m craving a mid-afternoon snack, I’ll... Sun, 17 Apr 2016 08:54:00 EST One step at a time http://www.sparkpeople.com/secrets.asp?tip=45463_one_step_at_a_time Start slowly and make teeny tiny goals. I am trying to walk at least 11,000 steps a day. I can barely walk when I get up in the morning. 11,000 steps seems impossible. I start with trying to get in 100 steps. Then I go to 200 hundred steps. I am then encourage to make it to 500, then I'm halfway to 1000. Once I get in 1000 steps I feel I a making progress. From 1000 my goal is 1500 steps. Then I think I'm almost to 2000 steps.When I get to 2500, I'm only 500 steps from being one quarter of th... Sat, 16 Apr 2016 19:26:00 EST Scales are neither good nor evil! http://www.sparkpeople.com/secrets.asp?tip=45441_scales_are_neither_good_nor_evil My secret of success is simple - I learned how to use scales properly! Scales can be a great help whether you are trying to lose weight or maintain, I found out it is all in how you use them. They really aren't good or evil in themselves, and I think I've learned when to use a scale and when not to use one.<br>I was weighing myself quite often the first month I started to control my intake of food - which admittedly was out of control. Now I don't weigh myself too often - after all the day to... Fri, 15 Apr 2016 11:21:00 EST Secret Little Pill http://www.sparkpeople.com/secrets.asp?tip=45422_secret_little_pill <img src="http://photosaws.sparkpeople.com/guid/9106c64a-900c-475b-ae3a-a167c046cc44.jpg">So like most of us I am on here trying to stay motivated, and to lose weight. I started out this year at 300 pounds. I turn 30 this year and am so tired of limiting myself, based on what my weight determined. This January my doctor found I needed to have gallbladder surgery, and gastric bypass. He set a date in May. I was terrified. For so long it seemed like a godsend, having an operation to help exten... Thu, 14 Apr 2016 16:05:00 EST Little Secret Key http://www.sparkpeople.com/secrets.asp?tip=45421_little_secret_key I believe we have it in us to stay modifiable. All we need to do is loose, a little bit. Just a little, say three pounds. Three pounds is HEAVY, and looking at the scale with a three pound loss is very motivating. It's HUGE. This is like starting up a car that had no gas and you just filled it up at the pump. Now you can go. Little by little is the key. <br><br>There are plenty of books, videos, pills, operations, etc for weight loss. This all costs money and many of us had gone brok... Thu, 14 Apr 2016 15:43:00 EST How to Lose Weight Fast: 3 Simple Steps, Based on Science http://www.sparkpeople.com/secrets.asp?tip=45405_how_to_lose_weight_fast_3_simple_steps_based_on_science 1. Cut Back on Sugars and Starches<br><br>The most important part is to cut back on sugars and starches (carbs).<br><br>These are the foods that stimulate secretion of insulin the most. If you didn’t know already, insulin is the main fat storage hormone in the body.<br><br>When insulin goes down, fat has an easier time getting out of the fat stores and the body starts burning fats instead of carbs.<br><br>Another benefit of lowering insulin is that your kidneys shed excess sodium and water ou... Wed, 13 Apr 2016 21:31:00 EST Loosing Weight No Problem http://www.sparkpeople.com/secrets.asp?tip=45384_loosing_weight_no_problem When you decide to loose weight you have to do it for you.. and here on Sparks it is really easy cause they do all the calculating as you go with your food.. Yes exercise is a must.. you loose weight in a lot of ways and .. You may even be surprised by how many calories you burn making small movements throughout the day. Your metabolism is always working. You burn calories just sleeping and breathing, which is called your resting and even laughing... Here is just a few ideas that you may look... Tue, 12 Apr 2016 11:43:00 EST Burning Calories With Everyday Activities http://www.sparkpeople.com/secrets.asp?tip=45383_burning_calories_with_everyday_activities Burning Calories With Everyday Activities<br><br>Watch TV or mow the lawn? The difference in calories burned is staggering.<br><br><br><br>If the thought of working up a sweat on the treadmill at the gym to burn calories doesn't appeal to you, you'll be happy to know that you can burn plenty of calories just by doing everyday activities.<br><br>"Research shows that people who are physically active during the day can burn an extra 300 calories per day," says Pete McCall, MS, an exercise physio... Tue, 12 Apr 2016 11:18:00 EST STILL KEEPING IT OFF http://www.sparkpeople.com/secrets.asp?tip=45381_still_keeping_it_off I have been dealing with weight issues since I was about five or six years old. I have done lots of diets, exercise, and even a medical fast. I have had many levels of success and failure over the years. However, now I believe that I have a grasp on what I need to do to be successful. I have a compulsive eating disorder. I have to remain very structured in what I do every day. I am not somebody who can just come into work when there are doughnuts, have one and be fine about it. I have to be v... Tue, 12 Apr 2016 08:51:00 EST Track the Foods (and Drinks) you Consume Every Single Day (Even those Small Snacks at the Office!) http://www.sparkpeople.com/secrets.asp?tip=45379_track_the_foods_and_drinks_you_consume_every_single_day_even_those_small_snacks_at_the_office I was most successful in my weight loss efforts when I took the time to track the foods I ate every single day. When I took the time to track the calories in that slice of cake I had at the office or the pizza slice one of my co-workers sent in my direction, it was a real eye-opener how the calories consumed would add up.<br> <br>I think the most important lesson I learned from tracking my food consumption, was in learning more about calories in foods I eat on a regular basis. For example, ... Tue, 12 Apr 2016 05:38:00 EST The Master Cleanse and Weight Loss http://www.sparkpeople.com/secrets.asp?tip=45366_the_master_cleanse_and_weight_loss The Master Cleanse and Weight Loss<br><br>Read about the pros and cons of cleanse diets for weight loss. Some work, and some may totally backfire.<br><br>When it comes to weight loss, some people will do almost anything. Case in point: fad diets such as the Master Cleanse. Master Cleanse is a liquids-only, low-calorie diet designed for very rapid weight loss.<br><br>Master Cleanse and others like it raise many questions on safety and results. But are all cleanse diets bad? It depends on the t... Mon, 11 Apr 2016 11:13:00 EST chopped veggie salads are your friend! http://www.sparkpeople.com/secrets.asp?tip=45362_chopped_veggie_salads_are_your_friend I try really HARD to stay with chopped veggie salads with my delicious red cider vinegar/mustard, tiny bit of EVOO and stevia dressing throughout the day. <br> <br>You really CAN'T overdo calories with chopped veggies...celery, red, green, orange peppers, onions, celery, tomatoes, cucumber, and apple. <br><br>Then you have plenty of calorie room for a sensible and CLEAN dinner and two small healthy snacks.<br><br>I don't eat breakfast because I'm never hungry so why waste those calories?<br>... Mon, 11 Apr 2016 08:42:00 EST One of the keys to successful weight loss is to have realistic goals. http://www.sparkpeople.com/secrets.asp?tip=45345_one_of_the_keys_to_successful_weight_loss_is_to_have_realistic_goals Obesity Treatment<br><br>One of the keys to successful weight loss is to have realistic goals.<br><br>The treatment for obesity is weight loss, and there are a number of ways to achieve that, including:<br><br>Diet and lifestyle changes<br>Prescription medicines<br>Weight-loss surgery<br>For adults, particularly those using diet and lifestyle modifications to lose weight, the following are generally considered realistic goals:<br><br>Aim to lose 5 to 10 percent of your body weight over six mo... Sun, 10 Apr 2016 11:34:00 EST I am Grateful http://www.sparkpeople.com/secrets.asp?tip=45344_i_am_grateful I am grateful that I was able to burn an extra 100 calories today by all the loads of laundry I had to do, and haul them up the stairs and put away.<br>Late night, and an early morning. After breakfast of English muffin, egg, and turkey sausage, went to pick up my new progressive lenses fitted into blingy Gucci Frames. <br><br>I have completely slipped off the track, all cars derailed, these past few days. The cold rainy weather did not help much either. And I wasn't getting enough sleep beca... Sun, 10 Apr 2016 11:27:00 EST Drink 8 Glasses of Water a Day to Feel Full and Eat Less http://www.sparkpeople.com/secrets.asp?tip=45340_drink_8_glasses_of_water_a_day_to_feel_full_and_eat_less To help with my weight loss efforts I have been working to drink more water each day, and also to cut soda from my diet and replace it with water as my drink of choice. <br> <br>Drinking 8 glasses of water each day helps me stay hydrated and avoid overeating. I have read articles about how people confuse thirst (dehydration) for hunger, so they’ll tend to eat rather than drink water, which adds calories to the day’s food intake. I have learned that if I’m craving a mid-afternoon snack, I’ll... Sun, 10 Apr 2016 09:07:00 EST weight loss is HARD...work to your strengths! http://www.sparkpeople.com/secrets.asp?tip=45337_weight_loss_is_hardwork_to_your_strengths Weight loss is hard work for most of us. Those who say 'it's easy' have a 'fortunate metabolism', or maybe a higher than average energy level.<br><br>I can say this with confidence because I was one of those 'good metabolism' people in my younger days. <br><br>I was so skinny! When I graduated high school, I weighed 113 lbs (I am 5' 7"). I pretty much ate whatever I wanted. And I am much more active now than I was back then.<br><br>In my late 20s, I hit that first metabolism change. I h... Sat, 9 Apr 2016 22:27:00 EST These aren't really a secret http://www.sparkpeople.com/secrets.asp?tip=45298_these_arent_really_a_secret Well my two best tips are no secret. I'm sure you've already heard them over and over. But if you are like me, you need a periodic reminder because <br><br>a) it seems too simple, and <br>b) you just get tired of doing it, and<br>c) it's hard to make new habits<br><br>So here's my reminder to myself, and hopefully it'll help you too:<br><br>1) DRINK lots of WATER! <br>It's great for the skin making you look better. It's great for flushing out the old and keeping everything moving. And as a ... Thu, 7 Apr 2016 11:19:00 EST You Are Worth it.. Ravings of a Winner http://www.sparkpeople.com/secrets.asp?tip=45297_you_are_worth_it_ravings_of_a_winner I found the quote and yes.. giving excuses will just be a part of a every day thing.. It will get easier and easier but taking weight off is what made me think.. Here is the quote....<br>If you quit—quitting will become easier and easier for the rest of your life."<br>Osman Minkara<br>So stop here now if you do not want to hear the ravings of a person who need to take off weight and won a battle of the bulge..Healthy weight is about balancing food intake with physical activity, and small chan... Thu, 7 Apr 2016 11:11:00 EST Change your relationship with food http://www.sparkpeople.com/secrets.asp?tip=45265_change_your_relationship_with_food I've been doing this weight loss thing for years and I've learned over the years that I can't just not eat something I love. I love sugar. <br><br>I started with measuring the sugar in my coffee. Then began reducing how much I used. Over the course of a year or so I was able to eliminate the sugar from my coffee. Now that is the norm for me. <br><br>This year I've decided to change my relationship with sugar by challenging myself to 40 days of no "trigger foods" which for me means cand... Mon, 4 Apr 2016 22:15:00 EST Easy Habit to lose weight http://www.sparkpeople.com/secrets.asp?tip=45238_easy_habit_to_lose_weight I have made it a habit to always portion out my snack foods. Even if I'm not on a 'diet', I still only eat one portion at a time. <br><br>Usually, if I'm not dieting, I still only eat one portion since I'm a bit too lazy to go back for a second helping.<br><br>I have found that this helps even on those days that I've given up. It has been what I consider the reason I have lost and kept off forty some pounds for the last 10 years.<br><br>I have made it a habit to always portion out my snack fo... Sun, 3 Apr 2016 11:50:00 EST You can make it work .... http://www.sparkpeople.com/secrets.asp?tip=45220_you_can_make_it_work_ If you want to loose weight put down the book and pills that promise weight loss and shakes you can buy to drink and loose weight and buying all the prepackaged foods that cost a fortune and listen to this.. Back away.. They are rolling in money and your sitting there trying to balance a check book..Then came the group that has classes and you weigh in at the meetings and the idea of calorie counting to the masses and then you hang you head cause you got all the cards messed up and now your... Sat, 2 Apr 2016 12:20:00 EST A Few ideas that helped me... http://www.sparkpeople.com/secrets.asp?tip=45206_a_few_ideas_that_helped_me Looking for a few ideas.. Well I am full of ideas and I have tried all of them but here is a few that helped me out and things I have learned...When you track your eating habits with a food journal..even for a few days, it will be an eye-opening experience that can increase your body awareness and help you change your habits..You will learn how many calories you are eating each day, and also the calories in the foods you normally eat. Understanding your current habits will make changing them ... Fri, 1 Apr 2016 10:36:00 EST Log Food & weigh in http://www.sparkpeople.com/secrets.asp?tip=45205_log_food_weigh_in The only constant to losing then keeping off 50-60 pounds (depending on the day) for me was daily weigh in and tracking food. Without tracking, you do not realize how much you actually eat in a day. It also helps me find alternatives to keep my fat and calories lower and boost fiber intake. tweaking over 8 years now and still under 120! (118 this morning, from 165+). I have lost weight before and gained it back about 3 or 4 times in my life, and I am happy to say that this website has all... Fri, 1 Apr 2016 10:01:00 EST Weight loss products http://www.sparkpeople.com/secrets.asp?tip=45198_weight_loss_products I am sure many of you out there, like me, have been on a weight loss journey all of your lives. I am sorry and saddened to admit I have spent thousands of dollars on diet plans, diet foods, quick weight loss gimmicks, etc. All of these efforts have been because I was avoiding the inevitable, eating properly and getting exercise. I did lose 25 pounds on Nutri- system in the early 90's. Granted, I was 40 years old then and still young, able to lose weight quickly. Plus, I was very active at wor... Thu, 31 Mar 2016 15:50:00 EST Taking Baby Steps http://www.sparkpeople.com/secrets.asp?tip=45170_taking_baby_steps I have tried so many times over the years to lose weight. Now I am taking a different approach and I am not dieting, I am implementing a healthy lifestyle. My approach to this is to wean. By wean I mean take baby steps getting to my healthier lifestyle. I am in a bad habit of eating salty snacks and I used to eat probably a bag of chips every day plus salt my food. Now I am eating maybe 2 bags of chips per week and salting my food much less. If every week I cut back a little bit I will reach ... Wed, 30 Mar 2016 09:34:00 EST ONLY FIVE POUNDS GAINED ON TEN DAY CRUISE VACATION http://www.sparkpeople.com/secrets.asp?tip=45155_only_five_pounds_gained_on_ten_day_cruise_vacation <br>I have been dealing with weight issues since I was about five or six years old. I have done lots of diets, exercise, and even a medical fast. I have had many levels of success and failure over the years. However, now I believe that I have a grasp on what I need to do to be successful. I have a compulsive eating disorder. I have to remain very structured in what I do every day. I am not somebody who can just come into work when there are doughnuts, have one and be fine about it. I have to ... Tue, 29 Mar 2016 11:52:00 EST Drink More Water http://www.sparkpeople.com/secrets.asp?tip=45148_drink_more_water Drinking more water is a great way to stay healthy and to lose weight. This is true for a variety of reasons.<br><br>First, drinking more water can help prevent dehydration. Since a large percentage of your body consists of water, it is essential to keep your body properly hydrated to maintain health. <br><br>Keeping your body properly hydrated also helps to flush any toxins out of your body. If not properly hydrated, many of the toxins will remain within the body which is not good for your h... Tue, 29 Mar 2016 05:04:00 EST Online Nutritional Research http://www.sparkpeople.com/secrets.asp?tip=45140_online_nutritional_research Online research has been a great tool to motivate and educate. I have consistently used online information to learn about obesity and diabetes. Reading dietary studies, and watching educational videos has motivated me to take the right steps to improve my health by eating the right foods. <br><br>I have always struggled with compulsive eating, and food cravings. Since changing the foods I eat, I have found it easier to resist temptations. I can now avoid sugary foods more easily than before. ... Mon, 28 Mar 2016 15:17:00 EST The Truth About Zero-Calorie Food http://www.sparkpeople.com/secrets.asp?tip=45137_the_truth_about_zerocalorie_food The Truth About Zero-Calorie Food<br><br><br>Are there foods so low in calories that it takes as many (or more) calories to digest them as they contain? That is the myth behind diets that claim weight loss through "zero-calorie" or "negative-calorie" foods.<br><br>It would certainly make dieting easier if we could munch on calorie-free foods all day. But other than water and diet beverages, there is unfortunately no such thing as a zero-calorie or negative-calorie food, according to Kimberly ... Mon, 28 Mar 2016 12:52:00 EST Burning Calories With Everyday Activities http://www.sparkpeople.com/secrets.asp?tip=45136_burning_calories_with_everyday_activities Burning Calories With Everyday Activities<br><br>If the thought of working up a sweat on the treadmill at the gym to burn calories doesn't appeal to you, you'll be happy to know that you can burn plenty of calories just by doing everyday activities.<br><br>"Research shows that people who are physically active during the day can burn an extra 300 calories per day," says Pete McCall, MS, an exercise physiologist with the American Council on Exercise. "Over 12 days, that can add up to an extra p... Mon, 28 Mar 2016 12:46:00 EST small meal ,snacks,and exercise http://www.sparkpeople.com/secrets.asp?tip=45107_small_meal_snacksand_exercise these three things are helping me.I eat what I want just go by the calories that are in them as to how much I eat and I try to make sure I can eat all my meals and snacks in or below my calorie limit. I'm hardly ever hungry this way and my body does go into fat saving mode.I started using fiber and protein powders that help me alot. and my exercising is dancing to old rock music making sure to do all the exercise you would normally do ,plus I use 5lb. weights when doing it . and I try to get ... Sat, 26 Mar 2016 12:01:00 EST Drink 8 Glasses of Water a Day to Feel Full and Eat Less http://www.sparkpeople.com/secrets.asp?tip=45105_drink_8_glasses_of_water_a_day_to_feel_full_and_eat_less To help with my weight loss efforts I have been working to drink more water each day, and also to cut soda from my diet and replace it with water as my drink of choice. <br> <br>Drinking 8 glasses of water each day helps me stay hydrated and avoid overeating. I have read articles about how people confuse thirst (dehydration) for hunger, so they’ll tend to eat rather than drink water, which adds calories to the day’s food intake. I have learned that if I’m craving a mid-afternoon snack, I’ll... Sat, 26 Mar 2016 00:24:00 EST Keep a protein bar in my purse or pocket. http://www.sparkpeople.com/secrets.asp?tip=45103_keep_a_protein_bar_in_my_purse_or_pocket Protein bars are very helpful to me for those times that I get caught without something to eat and I am away from home. It keeps me from going through a drive thru because I'm starving. <br><br>Being pre-packaged they don't spoil and are protected. Although I am looking into making my own since I prefer to control the ingredients in my food. I will see how they hold up to travel.<br><br>These are also great for those mornings that I am in a hurry and don't have time to fix anything.<br>All... Fri, 25 Mar 2016 21:36:00 EST Drink That Water http://www.sparkpeople.com/secrets.asp?tip=45087_drink_that_water Everyone knows that drinking plenty of water is essential in weight loss and for general good health. But I am going to share a couple of tips that I have learned. <br>1. Drink a glass (at least 8 ounces) of water before every meal or snack. I have noticed that I am getting full faster because the water has already started sending signals to my brain that I am getting full. ... Thu, 24 Mar 2016 22:28:00 EST Weight Loss and Motivation http://www.sparkpeople.com/secrets.asp?tip=45069_weight_loss_and_motivation OK The New Year has come and gone and now the commitment to loose weight is now half gone and what have you done to get to the goal you wanted to set ...Fad diets may promise you that counting carbs or eating a mountain of grapefruit will make the pounds drop off. But when it comes to weight loss, it's calories that count. Weight loss comes down to burning more calories than you take in. You can do that by reducing extra calories from food and beverages, and increasing calories burned through... Wed, 23 Mar 2016 19:53:00 EST Discoveries In My New Healthy Journey http://www.sparkpeople.com/secrets.asp?tip=45048_discoveries_in_my_new_healthy_journey I am discovering so many things on my journey to healthier eating.<br>I am learning that I'm not dieting. I am learning to eat healthier and enjoying it. I'm eating foods that I thought I should avoid and learning how tasty they can be. I'm not only counting calories, but concentrating on proper nutrition. I am learning to eat new foods and creating new menus. <br>I am also discovering how to go out to dinner at restaurants and choosing foods that work best for my nutrition, while also enjoyi... Tue, 22 Mar 2016 11:12:00 EST Can Calcium Boost Weight Loss? http://www.sparkpeople.com/secrets.asp?tip=45034_can_calcium_boost_weight_loss Can Calcium Boost Weight Loss?<br><br>Low-fat milk, fortified orange juice, leafy greens, and yogurt are all rich sources of calcium, but can they actually improve your weight-loss success?<br><br>One study has shown that eating three servings of low-fat, calcium-rich dairy a day — which is the same amount as the recommended daily amount of the mineral for good nutrition — helps weight loss. Other research reports that dietary calcium may prevent regaining weight after successfully losing it.... Mon, 21 Mar 2016 11:17:00 EST Overcoming Mental Blocks to Weight Loss http://www.sparkpeople.com/secrets.asp?tip=45033_overcoming_mental_blocks_to_weight_loss Overcoming Mental Blocks to Weight Loss<br><br>Sometimes being on a diet just seems overwhelming. You might feel as though you don't have the heart to stay in the weight-loss fight. Well, it's not always your heart that keeps you from diet success — sometimes it's all in your head.<br><br>Weight Loss: Think Before You Eat<br><br>One of the main reasons that diets fail is because people approach weight loss the wrong way. "Targeting that diet mentality is really the key," says Martin Binks, Ph... Mon, 21 Mar 2016 11:13:00 EST What works for you! http://www.sparkpeople.com/secrets.asp?tip=45032_what_works_for_you In losing weight, you have to have something that will keep you motivated... and allow you to stick with it. <br><br>In my case, I had tried various things in the past... diet pills, fat burners, "miracle pills", etc.... as well as short periods of salads, yogurts, etc.. but nothing that really stayed with me. Weight loss wasn't a high priority for me, I didn't consider myself really that bad, but I have always been active and athletic.. so that vanity part of me wasn't thrilled about the f... Mon, 21 Mar 2016 10:23:00 EST Drink 8 Glasses of Water a Day to Feel Full and Eat Less http://www.sparkpeople.com/secrets.asp?tip=45029_drink_8_glasses_of_water_a_day_to_feel_full_and_eat_less To help with my weight loss efforts I have been working to drink more water each day, and also to cut soda from my diet and replace it with water as my drink of choice. <br> <br>Drinking 8 glasses of water each day helps me stay hydrated and avoid overeating. I have read articles about how people confuse thirst (dehydration) for hunger, so they’ll tend to eat rather than drink water, which adds calories to the day’s food intake. I have learned that if I’m craving a mid-afternoon snack, I’ll... Mon, 21 Mar 2016 05:27:00 EST Low Cal Days versus Maintenance Calories http://www.sparkpeople.com/secrets.asp?tip=45021_low_cal_days_versus_maintenance_calories Today was a eat-up day for me. Eat-up days are days when I match your daily calorie burn with my calorie intake. As I talked before, this is called eating at my maintenance, i.e.<br>maintaining my bodyweight.<br>Deficit days are the days that I am burning fat by creating a calorie deficit. That is what I have done for the past 5 days. I took in fewer calories than my body needs to function. This forced my body to make up the difference by burning off<br>some of my body fat. The fat on my bo... Sun, 20 Mar 2016 18:38:00 EST Goal Setting for Weight Loss http://www.sparkpeople.com/secrets.asp?tip=45020_goal_setting_for_weight_loss Goal Setting for Weight Loss<br><br>PLAN: The first step is to name your goal and make a plan. Naming your goal is the easy part, but you also need to think of how you plan to accomplish it, what resources you can use, and what to do if life throws you a curve. For example, if you plan to accomplish your goal by walking every day, what are you going to do when it rains? You won’t be side-tracked if you already know that you will walk indoors, or go to the gym, or use a DVD exercise video in... Sun, 20 Mar 2016 17:19:00 EST Think You've Lost Weight? You Might Think Again http://www.sparkpeople.com/secrets.asp?tip=45013_think_youve_lost_weight_you_might_think_again Think You've Lost Weight? You Might Think Again<br><br>If your jeans fit a little tighter than usual, don't blame your dryer. <br><br>Most Americans don't know whether they are gaining or losing weight, a new study published in Preventive Medicine finds. Most of the study's 385,416 participants reported a weight loss between 2008 and 2009, when they in fact gained weight (usually about a pound). Although that amount might be small, this unnoticed weight gain can really add up over time, resea... Sun, 20 Mar 2016 13:15:00 EST Track and eat your fruits and veggies!!! And then get moving :) http://www.sparkpeople.com/secrets.asp?tip=45009_track_and_eat_your_fruits_and_veggies_and_then_get_moving_ Track what you eat everyday by using the spark people tracker or just keep a food journal.I love the spark people food tracker because it helps me see how many calories I am eating, and how many calories I have left for the day! Get in your fruits and veggies! This has helped my health so much overall. Find which veggies and fruits you love, and eat the rainbow. The produce section at grocery stores has become my favorite part of shopping! I also eat a lot of lean proteins,ground turkey and l... Sun, 20 Mar 2016 10:19:00 EST Journaling EVERY day http://www.sparkpeople.com/secrets.asp?tip=45007_journaling_every_day For weight loss and motivation I have to journal my food intake for the day. For me, this means being accountable for everything that goes into my mouth including LBT's - licks, bites, and tastes. I helps me be honest about what I eat and forces me to measure my food too.<br>Aside for journaling the other secret weapon I use is a food scale....because sometimes 3 ounces of chicken is a lot more than I think!<br>Cheese it also a big surprise and nuts too.<br><br>It is so helpful to look bac... Sun, 20 Mar 2016 02:53:00 EST New Guiltless Pleasure http://www.sparkpeople.com/secrets.asp?tip=45001_new_guiltless_pleasure Yummmmm! For reasons I won't get into I had to give up one of the things I have loved most in life...coffee. And I mean coffee, with loads of sugar and creamer, my own personal oasis of decadent indulgence. My one main luxury in life. That is until I met Teeccino. My new low calorie, naturally sweetened, stimulant free indulgence. If I am having a massive craving for sweets, I drink a cup of Teeccino Mint Chocolate, or their Vanilla Nut, or their Hazelnut favors. It does the trick ever... Sat, 19 Mar 2016 14:52:00 EST Track Exercise and Housework Activities Every Day to Help Keep Your Exercise Program Challenging http://www.sparkpeople.com/secrets.asp?tip=44958_track_exercise_and_housework_activities_every_day_to_help_keep_your_exercise_program_challenging I find that tracking my exercise program is just as important as tracking my food intake. As with recording my food intake, I have the greatest success when I make it a point to track all of my exercise activities every day. Tracking lets me know what types of activities I am doing and how long I am spending on each one. This helps me know when I need to make changes to exercises, repetitions, weight or tempo. As my fitness levels increase, I try and change up my exercise activities to en... Thu, 17 Mar 2016 06:44:00 EST Belly Fat Blues http://www.sparkpeople.com/secrets.asp?tip=44933_belly_fat_blues No one would mistake a beer gut for a sign of health.<br><br>But a new study finds that carrying extra pounds around the middle can be dangerous even for people with an overall healthy weight.<br><br>In a 14-year study of more than 15,000 people, normal-weight men with big bellies were twice as likely to die compared to men who were obese. Women with normal weights and big bellies were 32% more likely to die during the study than obese women, according to the study, led by Francisco Lopez-Jim... Wed, 16 Mar 2016 01:37:00 EST Track the Foods (and Drinks) you Consume Every Single Day (Even those Small Snacks at the Office!) http://www.sparkpeople.com/secrets.asp?tip=44932_track_the_foods_and_drinks_you_consume_every_single_day_even_those_small_snacks_at_the_office I was most successful in my weight loss efforts when I took the time to track the foods I ate every single day. When I took the time to track the calories in that slice of cake I had at the office or the pizza slice one of my co-workers sent in my direction, it was a real eye-opener how the calories consumed would add up.<br> <br>I think the most important lesson I learned from tracking my food consumption, was in learning more about calories in foods I eat on a regular basis. For example, ... Wed, 16 Mar 2016 00:31:00 EST Water For Success http://www.sparkpeople.com/secrets.asp?tip=44914_water_for_success I have been drinking at least 8 glasses of water a day. This has helped me with my weight loss and feeling full. It also cleans your system out. I get thirsty if I do not get my 8 glasses of water a day. I get up in the morning and drink a glass of water then have my breakfast. I drink a glass of water in between breakfast and lunch then I have one glasses with lunch. I have two before dinner and one with diner and one after dinner. I don't drink anything after 8pm.<br> I know this is... Mon, 14 Mar 2016 22:04:00 EST Drink 8 Glasses of Water a Day to Feel Full and Eat Less http://www.sparkpeople.com/secrets.asp?tip=44898_drink_8_glasses_of_water_a_day_to_feel_full_and_eat_less To help with my weight loss efforts I have been working to drink more water each day, and also to cut soda from my diet and replace it with water as my drink of choice. <br> <br>Drinking 8 glasses of water each day helps me stay hydrated and avoid overeating. I have read articles about how people confuse thirst (dehydration) for hunger, so they’ll tend to eat rather than drink water, which adds calories to the day’s food intake. I have learned that if I’m craving a mid-afternoon snack, I’ll... Mon, 14 Mar 2016 00:43:00 EST Calculate your own Calorie Deficit (if you use an Activity Tracker) http://www.sparkpeople.com/secrets.asp?tip=44890_calculate_your_own_calorie_deficit_if_you_use_an_activity_tracker The first 2 paragraphs are an explanation of why I need to do this. Skip these if you just want to learn how. My activity tracker tracks my exercise, my everyday activities, and my BMR (among other things). The BMR used by my activity tracker happens to be correct because I checked out several BMR calculators online to make sure. BMR (Basic Metabolic Rate) is how many calories your body burns if you were completely motionless (like in a coma.) Your body burns calories by just staying alive (... Sun, 13 Mar 2016 12:49:00 EST Can an Apple a Day Keep Obesity Away? http://www.sparkpeople.com/secrets.asp?tip=44887_can_an_apple_a_day_keep_obesity_away Can an Apple a Day Keep Obesity Away?<br><br>Consuming a whole apple every day could do more than ward off disease: It could also help combat obesity and help prevent metabolic diseases such as diabetes. <br><br>The key is ursolic acid, a compound naturally found in apple peels, researchers at the University of Iowa found. In a mouse study, a daily supplement of the acid protected mice against obesity and some obesity-related conditions, such as pre-diabetes or fatty liver disease <br><br>Urs... Sun, 13 Mar 2016 12:37:00 EST Happily Divorced and in love with Zumba http://www.sparkpeople.com/secrets.asp?tip=44881_happily_divorced_and_in_love_with_zumba_daily In 2009 I went through my separation/divorced and ended up being depress, gaining so much with<br> 198 pounds. Eating horrible just had lost control of my self with the food.<br><br>After 3 month; I decided to change job, city and decided that i was going to lose weight, love my self more that ever.<br><br>Since my favorite hoppy was dancing and of course being newly single I was not near ready to go out. I decided to go to the gym got a membership but only went 1-2 days a week if that. G... Sat, 12 Mar 2016 21:38:00 EST Not My First Rodeo http://www.sparkpeople.com/secrets.asp?tip=44874_not_my_first_rodeo With the help of Sparkpeople, I have been reading healthy lifestyle tips daily. There is never a lack of learning opportunities and everything is at your finger tips. Take advantage of the knowledge shared by this amazing group of individuals. <br> I know how to loose the weight, After all I have lost it a number of times over the years. Much like a cowboy at the rodeo, I will ride the diet bull for a bit only to be bucked off onto the dirt. As I take time to brush myself off, the... Sat, 12 Mar 2016 12:39:00 EST Want to Boost Your Willpower? Sip Lemonade http://www.sparkpeople.com/secrets.asp?tip=44872_want_to_boost_your_willpower_sip_lemonade Want to Boost Your Willpower? Sip Lemonade<br><br>Chances are your new year’s resolution has something to do with cutting back – food, alcohol, sweets, time on the couch. While those ideas sound healthy and promising in theory, in practice, well, they can be a little more difficult.<br><br>If only we had a little more control (perhaps our theme song would be Janet Jackson’s 1986 classic song, “Control”). If only our willpower would last more than one measly day.<br><br>Well, just call us your... Sat, 12 Mar 2016 12:19:00 EST Are Carbs Standing in the Way of Your Weight Loss? http://www.sparkpeople.com/secrets.asp?tip=44870_are_carbs_standing_in_the_way_of_your_weight_loss Are Carbs Standing in the Way of Your Weight Loss?<br><br>There’s no question that obesity is a major problem in the United States, with about two-thirds of all adults weighing more than they should. In recent years, carbohydrates have shouldered much of the blame for our struggles with weight loss and eating a healthy diet.<br><br>The reality, however, is that a low carb diet is not the only factor when it comes to weight loss. Americans are eating about as many carbohydrates as the governme... Sat, 12 Mar 2016 12:04:00 EST Sometimes It's good to Put off Until Tomorrow http://www.sparkpeople.com/secrets.asp?tip=44868_sometimes_its_good_to_put_off_until_tomorrow We all know the misery of putting off starting until next Monday, or the New Year, or next month. And we figure out that we have to do whatever it takes to stay on our Plan today, now, not later.<br><br>But there is something I have learned to put off. When I am walking through a store and see something that grabs my fancy, I used to pick it up and put it in the cart. After all, stores go to great lengths to encourage that impulsive buying. So do food manufacturers. Those pretty little ... Sat, 12 Mar 2016 10:49:00 EST Decide. Commit. Succeed. http://www.sparkpeople.com/secrets.asp?tip=44854_decide_commit_succeed Decide. Commit. Succeed.<br><br>Is it really that easy? NO. Let's talk about how easy it CAN be, though.<br><br>First, you decide that you want to do something about your eating problem. Maybe it has been going on for your whole life, maybe it started later in life. You have been gaining weight and it has crept up on you, and now you want it gone.<br><br>DO NOT find a fad diet and think in 8 weeks you will be a new person. LIfe doesn't work like that, and you KNOW that. What needs to be done ... Fri, 11 Mar 2016 11:41:00 EST United States Obesity Epidemic Continues to Spread http://www.sparkpeople.com/secrets.asp?tip=44853_united_states_obesity_epidemic_continues_to_spread United States Obesity Epidemic Continues to Spread<br><br>A new report outlining how obesity threatens America's future reveals that obesity rates climbed over the past year in 16 states, and not a single state reported a decline in the proportion of excessively overweight residents.<br><br>The report, released Thursday, also found that more than 30 percent of the people in 12 states are obese. Four years ago, only one state could make that claim.<br><br>Twenty years ago, "there wasn't a sing... Fri, 11 Mar 2016 11:15:00 EST Chips, Fries, Soda Most to Blame for Long-Term Weight Gain http://www.sparkpeople.com/secrets.asp?tip=44852_chips_fries_soda_most_to_blame_for_longterm_weight_gain Chips, Fries, Soda Most to Blame for Long-Term Weight Gain<br><br> The edict to eat less and exercise more is far from far-reaching, as a new analysis points to the increased consumption of potato chips, French fries, sugary sodas and red meat as a major cause of weight gain in people across the United States.<br><br>Inadequate changes in lifestyle factors such as television watching, exercise and sleep were also linked to gradual but relentless weight gain across the board.<br><br>Data from ... Fri, 11 Mar 2016 11:13:00 EST Eat the Way You Were Designed to Eat! http://www.sparkpeople.com/secrets.asp?tip=44841_eat_the_way_you_were_designed_to_eat There is absolutely no nutritive requirement for grains in the human diet. None! Zip! We have lived well without them for millenia prior to the domestication of them mor than 10K years ago. Many cultures still thrive without them.<br><br>The grains have a very high glycemic index. That is, your body can break them down very quickly (essentially too efficiently) and raise the glucose levels quickly. The sugar "surge" causes a spike in the insulin.<br><br>When insulin levels are high...th... Thu, 10 Mar 2016 17:47:00 EST Obesity a Risk in School Lunch Lines http://www.sparkpeople.com/secrets.asp?tip=44835_obesity_a_risk_in_school_lunch_lines Obesity a Risk in School Lunch Lines<br><br>Obese sixth graders pack on the pounds in much the same manner as their adult counterparts — too much TV, poor dietary habits, and too little physical activity.<br><br>And school lunches appear to be a major factor in those poor dietary habits as kids who buy lunch at school had about a 30 percent greater risk of obesity than kids who brownbag it.<br><br>That finding emerged from a University of Michigan study of more than 1,000 sixth graders. The r... Thu, 10 Mar 2016 13:19:00 EST Turn Down the Heat to Keep Off Pounds http://www.sparkpeople.com/secrets.asp?tip=44834_turn_down_the_heat_to_keep_off_pounds Turn Down the Heat to Keep Off Pounds<br><br>In recent decades, residents of affluent Western countries have increasingly been turning up room temperatures in winter — a practice that may be contributing to the obesity epidemic by turning down the body’s own thermostat, researchers suggested.<br><br>“Since the 1960s, a cultural shift in norms of thermal comfort and expectations of ‘thermal monotony’ have been driven by the widespread uptake of central heating and air conditioning,” Fiona John... Thu, 10 Mar 2016 13:10:00 EST Seek out recipe makeovers http://www.sparkpeople.com/secrets.asp?tip=44825_seek_out_recipe_makeovers Well, this comes into the category of healthy eating and motivation as well! I have found that recipe makeovers, such as those from Hungry GIrl and Rocco Dispirito help keep me on track. I had a wonderful creamy dessert tonight ..raspberries and cream...that tasted sinfully delicious. When you find a real delicious low calorie dish, it makes you doubly happy...Happy you stayed on track, finding a "comfort food" that doesn't destroy your nutrition plan, and happy because it tasted SO GOOD! ... Thu, 10 Mar 2016 01:39:00 EST Great Product most people don't know about http://www.sparkpeople.com/secrets.asp?tip=44815_great_product_most_people_dont_know_about Not sure if I have this in the right category, but I am including it under weight loss as it was a key in me losing 30 lbs in a little over 3 months. <br><br>The name of the product is Thrive, and it is more of a health & wellness program that helps to promote a lifestyle change. <br><br>I started this program around Thanksgiving... having tried various other options in the past to lose the 20-25 lbs I gained during an unhappy marriage 25 years ago... I was never able to maintain any of thes... Wed, 9 Mar 2016 11:50:00 EST KEEPING 100 POUNDS OFF AND COUNTING http://www.sparkpeople.com/secrets.asp?tip=44810_keeping_100_pounds_off_and_counting I have been dealing with weight issues since I was about five or six years old. I have done lots of diets, exercise, and even a medical fast. I have had many levels of success and failure over the years. However, now I believe that I have a grasp on what I need to do to be successful. I have a compulsive eating disorder. I have to remain very structured in what I do every day. I am not somebody who can just come into work when there are doughnuts, have one and be fine about it. I have to be v... Wed, 9 Mar 2016 09:47:00 EST Track the Foods (and Drinks) you Consume Every Single Day (Even those Small Snacks at the Office!) http://www.sparkpeople.com/secrets.asp?tip=44808_track_the_foods_and_drinks_you_consume_every_single_day_even_those_small_snacks_at_the_office I was most successful in my weight loss efforts when I took the time to track the foods I ate every single day. When I took the time to track the calories in that slice of cake I had at the office or the pizza slice one of my co-workers sent in my direction, it was a real eye-opener how the calories consumed would add up.<br> <br>I think the most important lesson I learned from tracking my food consumption, was in learning more about calories in foods I eat on a regular basis. For example, ... Wed, 9 Mar 2016 05:30:00 EST Three Items I have Learned from Sparkpeople for weight loss and health http://www.sparkpeople.com/secrets.asp?tip=44801_three_items_i_have_learned_from_sparkpeople_for_weight_loss_and_health My trip with Sparkpeople is different this time around. I have learned three important lessons, and must remind myself of them daily -- 1. Journalising is a foundation for balanced consumption and planning, 2. Consistency in journalising in key, and variation in food choice is important, and 3. Patience, Patience, Patience - being patient is required. <br>Journalising:<br>The old saying of " if you bite it, you write it" certainly has merit. Keeping track of consumption not only keeps foc... Tue, 8 Mar 2016 17:17:00 EST Calories: How to Know if You Go Too Low http://www.sparkpeople.com/secrets.asp?tip=44799_calories_how_to_know_if_you_go_too_low Calories: How to Know if You Go Too Low<br><br>Cutting calories is the approach most dieters must take to meet their weight-loss goals. But every once in a while people take calorie restriction too far, ultimately making weight loss slower and more difficult by slowing your metabolism.<br><br>Figuring out the right number of calories for you on a daily basis depends on your age, gender, and activity level. In general, the younger and more active you are, the more calories you can consume. And... Tue, 8 Mar 2016 11:39:00 EST Your Never too old.. http://www.sparkpeople.com/secrets.asp?tip=44798_your_never_too_old Always before you start any exercise program you need to see your Doctor and be cleared of anything that could do harm to your body...There are a number of roadblocks people in their 50s will face when trying to lose weight and I am speaking of myself.. I knew I needed to loose weight but you will hit roadblocks along the way.. Do you give up... Nope not by a mile.. get up and get going... after you get older I had read that we have loss about 20% muscle mass in our bodies.. but keeping activ... Tue, 8 Mar 2016 11:35:00 EST Consistency is Key http://www.sparkpeople.com/secrets.asp?tip=44790_consistency_is_key Tracking food. This has been the cornerstone to my weight loss. I use My Fitness Pal to keep track of my daily calories, nutrition, exercise, and weight loss goals. Meal Planning. Taking the time to meal plan provides me with the road map and structure I need to stay on track with my food. However, meal planning is not always easy. So, instead of struggling I use Plan to Eat to streamline the process. Now meal planning is not an issue. The lesson learned here is don’t try to do things alone a... Tue, 8 Mar 2016 06:25:00 EST Counting Calories at Work http://www.sparkpeople.com/secrets.asp?tip=44779_counting_calories_at_work Counting Calories at Work<br><br>At home, you have total control over your diet, stocking your favorite healthy snacks and banning temptation from your pantry &mdash only to find those very same temptations at work, begging you to ease up on your dedication to counting calories. Many people spend as much time at work as at home, so giving into temptation could severely interfere with weight-loss success — if you let it.<br><br>But fear not, you can survive your workplace without sabotaging yo... Mon, 7 Mar 2016 13:00:00 EST Sugar Substitutes: What's Their Real Value? http://www.sparkpeople.com/secrets.asp?tip=44778_sugar_substitutes_whats_their_real_value Sugar Substitutes: What's Their Real Value?<br><br>Sugar-free foods and drinks are lower in calories than their full sugar alternatives, but are they good options for weight loss? While sugar substitutes are generally safe, the debate about how they should be used continues.<br><br>Sugar Substitutes: A Short and Sweet History<br><br>The first sugar substitute, saccharin, was discovered in the late 1800s and gained prominence in manufacturing during the World Wars, when sugar was rationed. The... Mon, 7 Mar 2016 12:57:00 EST Limiting Simple Carbs http://www.sparkpeople.com/secrets.asp?tip=44775_limiting_simple_carbs The fewer processed foods I eat, the fewer cravings I have and the less I feel hungry. Simple carbs like sugar, rice, pasta and fruit juice may give me a burst of energy, but I soon "crash" and feel tired and unmotivated. If I reach for a piece of cheese or a few nuts, I'm not as hungry and because I digest them more slowly, I have more energy in the long run. If I'm going to eat carbs, I try to make sure they have fiber like an apple, orange or berries. I like to keep those items front and c... Mon, 7 Mar 2016 10:48:00 EST It's going to happen!! http://www.sparkpeople.com/secrets.asp?tip=44770_its_going_to_happen I have been using Spark People for a few years now. I love it! I love all the tips, videos, articles, recipes, and all the support I get from my Spark friends!! When I first started Spark, I tracked all of my food intake, watched and did exercise videos, made their yummy recipes and got all of the information about health that I needed! I lost 30 pounds in only a few months! I was a stay-at-home mom and had plenty of time to do all of the things I needed to do to keep healthy and active. When... Mon, 7 Mar 2016 07:34:00 EST Drink 8 Glasses of Water a Day to Feel Full and Eat Less http://www.sparkpeople.com/secrets.asp?tip=44769_drink_8_glasses_of_water_a_day_to_feel_full_and_eat_less To help with my weight loss efforts I have been working to drink more water each day, and also to cut soda from my diet and replace it with water as my drink of choice. <br> <br>Drinking 8 glasses of water each day helps me stay hydrated and avoid overeating. I have read articles about how people confuse thirst (dehydration) for hunger, so they’ll tend to eat rather than drink water, which adds calories to the day’s food intake. I have learned that if I’m craving a mid-afternoon snack, I’ll... Mon, 7 Mar 2016 05:41:00 EST The Right Snacks When Calorie Counting http://www.sparkpeople.com/secrets.asp?tip=44758_the_right_snacks_when_calorie_counting The Right Snacks When Calorie Counting<br><br>Believe it or not, snacks can actually strengthen your calorie-counting efforts. Simply making a healthy snack choice could keep you happier and more successful with your diet.<br><br>“If you go too long without eating, you are hungrier than you would be without a snack,” says Catherine Bethea Dempsey, RD, LD, dietitian and research coordinator at the University of Alabama at Birmingham. Starve yourself and you are likely to overcompensate at your... Sun, 6 Mar 2016 12:19:00 EST Healthy Eating on a Budget http://www.sparkpeople.com/secrets.asp?tip=44747_healthy_eating_on_a_budget Healthy Eating on a Budget<br><br>If only your waist could be as skinny as your wallet! If your belt-tightening is not just a necessity but a weight-loss goal, these may be challenging days for you.<br><br>According to the U.S. Department of Agriculture (USDA), food costs increased 5.5 percent in 2008 and are likely to increase another 3 to 4 percent in 2009. The cost of eating out also increased about 4 percent in the past year. But, despite these statistics, it is still possible to stick to... Sat, 5 Mar 2016 13:30:00 EST Fast Food: Counting Calories on the Road http://www.sparkpeople.com/secrets.asp?tip=44746_fast_food_counting_calories_on_the_road Fast Food: Counting Calories on the Road<br><br>Fast food is tempting if you are traveling long distances — it’s easy to pick up and you don’t have to invest as much time as you would in a sit-down eatery. Yet, if you are counting calories and looking to lose weight, you may have concerns about how to make healthy choices in fast-food restaurants.<br><br>Your wariness is justified. Data shows that people who say they eat often at fast-food restaurants are more likely to eat a high-fat diet an... Sat, 5 Mar 2016 13:28:00 EST Counting calories did you know? http://www.sparkpeople.com/secrets.asp?tip=44737_counting_calories_did_you_know I saw this on Muscle for Life website and wanted to share;<br><br>Calculating calories is tricky.<br><br>One equation represents the energy we expend, which is determined by several things:<br><br>1. Our basal metabolic rate, which is the amount of energy our bodies burn while at rest.<br><br>There are simple equations for determining your basal metabolic rate (BMR), but research shows actual metabolic rates can vary quite a bit. Some people’s basal metabolic rates are higher and lower than n... Fri, 4 Mar 2016 19:40:00 EST Counting Calories? Add In Fiber http://www.sparkpeople.com/secrets.asp?tip=44731_counting_calories_add_in_fiber Counting Calories? Add In Fiber<br><br>You’ve heard it from your mother and no doubt in countless television ads — eat more fiber! If you’re counting calories and reading nutrition labels, bulking up your weight loss plan to include fiber may seem like just one more diet chore. But adding fiber to your diet is actually easier than you might think.<br><br>Fiber: The Health Benefits<br><br>If you’re like the average American, you probably only get 11 grams of fiber a day, despite the national r... Fri, 4 Mar 2016 13:06:00 EST The Benefits of a Brown-Bag Lunch http://www.sparkpeople.com/secrets.asp?tip=44730_the_benefits_of_a_brownbag_lunch The Benefits of a Brown-Bag Lunch<br><br>If you think brown-bag lunches are just a memory from school days, along with your backpack and Mom’s cookies, think again — a new twist on the old brown bag lunch could be your ticket to diet success during the work day.<br><br>Brown Bag Lunch: Calorie-Counting Control<br><br>“Making a brown bag lunch is helpful because you can control what you put in it,” says Donna L. Weihofen, RD, MS, a nutritionist at the University of Wisconsin Hospital and Clini... Fri, 4 Mar 2016 13:03:00 EST Used to Overeating? Switch to Veggies! http://www.sparkpeople.com/secrets.asp?tip=44727_used_to_overeating_switch_to_veggies I have always been a big eater. I would have huge meals, and lots of snacks in between. And the meals would be heavy on proteins and fats, and my "vegetables" would usually be starchy things like potatoes. Not to mention the inevitable bread on the side, and then dessert. And the snacks would be things like candy and chips and other garbage.<br><br>Dieting has always been hard for me, because I had the attiude that I wanted to keep eating the foods I love, and just have way less of them -... Fri, 4 Mar 2016 11:27:00 EST Active Household chores http://www.sparkpeople.com/secrets.asp?tip=44724_active_household_chores With kids we often find the easiest way to do things to get the best results. Like put the baby wipes in easy to reach areas. I did the opposite to get in a few extra steps and those extras paid off over time. Not a quick fix by any means but a great leap by way of weight lose. <br>I moved different things needed for small tasks like baby changing to different areas so in order to change the baby I had to gather things from several rooms and bring them all back, change the baby then return ... Fri, 4 Mar 2016 08:49:00 EST eat healthy drink water http://www.sparkpeople.com/secrets.asp?tip=44716_eat_healthy_drink_water If there is not anything you do. To loose weight you must drink plenty of water and eat good food that is lower in calories and fat. Water will do a lot of things as I can tell keep you feeling full , make your system work better and is so good for your hair and skin. This way you will not shrivel up like a prune on skin.<br>Eating good foods lower in calories and fat. You know they always said an apple a day keeps the doctor away. I believe it. I feel so much better because I have ate plenty... Thu, 3 Mar 2016 17:25:00 EST Can Eating Too Few Calories Stall Your Metabolism? http://www.sparkpeople.com/secrets.asp?tip=44714_can_eating_too_few_calories_stall_your_metabolism Can Eating Too Few Calories Stall Your Metabolism?<br><br><br>If you're like most people who want to lose weight, you want to lose it fast. So you may be tempted to make drastic changes in your diet to dramatically reduce the number of calories you consume. But what you may not know is that eating too few calories can actually backfire and sabotage your weight-loss efforts.<br><br>"It would make sense to stop eating [when you are trying to lose weight], but it actually works in the opposite w... Thu, 3 Mar 2016 12:40:00 EST Boost Your Metabolism With Mini-Meals http://www.sparkpeople.com/secrets.asp?tip=44713_boost_your_metabolism_with_minimeals Boost Your Metabolism With Mini-Meals<br><br>"This time I am going to stick to my diet," you tell yourself. You make every effort to follow a healthful eating plan, but in a moment of weakness, hunger strikes and you find yourself indulging in a feeding frenzy.<br><br>Is there any way to break this vicious cycle and lose weight for good? It might be time to consider not only looking at what you eat, but also when you eat.<br><br>Skip Meals Now, Overeat Later<br><br>If you are trying to lose w... Thu, 3 Mar 2016 12:38:00 EST Track Exercise and Housework Activities Every Day to Help Keep Your Exercise Program Challenging http://www.sparkpeople.com/secrets.asp?tip=44705_track_exercise_and_housework_activities_every_day_to_help_keep_your_exercise_program_challenging I find that tracking my exercise program is just as important as tracking my food intake. As with recording my food intake, I have the greatest success when I make it a point to track all of my exercise activities every day. Tracking lets me know what types of activities I am doing and how long I am spending on each one. This helps me know when I need to make changes to exercises, repetitions, weight or tempo. As my fitness levels increase, I try and change up my exercise activities to en... Thu, 3 Mar 2016 05:42:00 EST Drinking My Water http://www.sparkpeople.com/secrets.asp?tip=44704_drinking_my_water I'm doing very well getting all my daily eight glasses of water needs met. I drink at least two glasses every four hours sometimes more.<br><br>Two glasses before 8:00 in the morning.<br><br>Two glasses before 12:00 noon.<br><br>Two glasses before 4:00 in the afternoon.<br><br>Two glasses before 8:00 at night.<br><br>This helps me to ensure that I'm getting the required eight glasses or more of water each day. At first, I hardly drank any water, I was drinking up to four (4) cans or 20 oz bo... Thu, 3 Mar 2016 00:46:00 EST Burning Calories at the Gym http://www.sparkpeople.com/secrets.asp?tip=44692_burning_calories_at_the_gym Burning Calories at the Gym<br><br>You finish your workout on the treadmill and the machine reads 300 calories. But how do you know if that number is truly accurate? Experts say there's a good chance it's not.<br><br>Burning Calories at the Gym: Crunching the Numbers<br><br>At the end of your workout, most cardio machines provide you with the number of calories you burned. Keep in mind though that this reading is an estimate — and often an overestimate — and should not be taken as gospel. "If... Wed, 2 Mar 2016 12:44:00 EST The Truth About Zero-Calorie Food http://www.sparkpeople.com/secrets.asp?tip=44690_the_truth_about_zerocalorie_food The Truth About Zero-Calorie Food<br><br>Are there foods so low in calories that it takes as many (or more) calories to digest them as they contain? That is the myth behind diets that claim weight loss through "zero-calorie" or "negative-calorie" foods.<br><br>It would certainly make dieting easier if we could munch on calorie-free foods all day. But other than water and diet beverages, there is unfortunately no such thing as a zero-calorie or negative-calorie food, according to Kimberly Lumm... Wed, 2 Mar 2016 12:32:00 EST Track the Foods (and Drinks) you Consume Every Single Day (Even those Small Snacks at the Office!) http://www.sparkpeople.com/secrets.asp?tip=44686_track_the_foods_and_drinks_you_consume_every_single_day_even_those_small_snacks_at_the_office I was most successful in my weight loss efforts when I took the time to track the foods I ate every single day. When I took the time to track the calories in that slice of cake I had at the office or the pizza slice one of my co-workers sent in my direction, it was a real eye-opener how the calories consumed would add up.<br> <br>I think the most important lesson I learned from tracking my food consumption, was in learning more about calories in foods I eat on a regular basis. For example, ... Wed, 2 Mar 2016 05:18:00 EST Have a green freggie drink to cut fat and cravings each day http://www.sparkpeople.com/secrets.asp?tip=44679_have_a_green_freggie_drink_to_cut_fat_and_cravings_each_day Mix about three green veggies into the blender with one fruit, some sweetener such as Hazelnut creamer (no dairy), an egg white, and Aloe Vera (optional). Drink this type of freggie drink each day before noon, and it will keep down your cravings, sustain your energy and moods throughout the day, and give you needed energy for exercise.<br><br>For example, I get up and have a bowl of oatmeal with peanut butter, fruit, and sweetener (Stevia) each morning. I sit around and have coffee for about ... Tue, 1 Mar 2016 18:45:00 EST Balance is my Secret http://www.sparkpeople.com/secrets.asp?tip=44678_balance_is_my_secret The secret to my weight loss program is Balance. Balance is essential in all areas of my life, and the longer I do this lifestyle change, the more I realize it is absolutely necessary!<br><br>For me, balance means that I need to be realistic about my weight loss goals. I work at maintaining a positive attitude (which can be a challenge at times!). And I do my best to be motivated each day to follow this new path and continue a healthier lifestyle. At the same time, it matters a great deal tha... Tue, 1 Mar 2016 14:27:00 EST Burning Calories With Everyday Activities http://www.sparkpeople.com/secrets.asp?tip=44677_burning_calories_with_everyday_activities Burning Calories With Everyday Activities<br><br>If the thought of working up a sweat on the treadmill at the gym to burn calories doesn't appeal to you, you'll be happy to know that you can burn plenty of calories just by doing everyday activities.<br><br>"Research shows that people who are physically active during the day can burn an extra 300 calories per day," says Pete McCall, MS, an exercise physiologist with the American Council on Exercise. "Over 12 days, that can add up to an extra p... Tue, 1 Mar 2016 13:15:00 EST The 411 on Calories http://www.sparkpeople.com/secrets.asp?tip=44675_the_411_on_calories The 411 on Calories<br><br>If you're interested in nutrition or weight loss, you no doubt pay a lot of attention to calories. But do you know what exactly calories are, and how many you really need?<br><br>Calories: The Good, the Bad, and the Empty<br><br>There is really no such thing as "good" or "bad" calories. "Your body processes each calorie the same," says Kimberly Lummus, MS, RD, Texas Dietetic Association media representative and public relations coordinator for the Austin Dietetic As... Tue, 1 Mar 2016 13:01:00 EST Don't punish yourself by wearing clothes that are too small! http://www.sparkpeople.com/secrets.asp?tip=44669_dont_punish_yourself_by_wearing_clothes_that_are_too_small I spent a long time refusing to size up my wardrobe to fit my larger body. I thought that by punishing myself with feeling uncomfortable in my clothes all day, I would feel motivated to make healthier choices. Wouldn't it be harder to take a donut from the breakroom if I was aware of how tight the waistband on my pants was?<br><br>I also didn't want to spend money on large clothes I thought I would not need for long. In a weird, messed-up way, it felt like buying new things would be rewarding... Tue, 1 Mar 2016 09:57:00 EST Keeping it real http://www.sparkpeople.com/secrets.asp?tip=44648_keeping_it_real Hello! My name is Jennifer. I am a 34 year old wife and mother of 4 children. I work full-time as a funeral director. I am active on most days, but some days I am stuck behind a desk for the most part of the day. I started Spark about 6 years ago. I tracked what I ate and drank religiously and tracked my workouts and fitness activity. I did 2-3 workout videos daily. Soon enough, I had tons of energy and I lost approximately 30 pounds. All of this was done while I was a stay-at-home mom. Then,... Mon, 29 Feb 2016 07:18:00 EST Drink 8 Glasses of Water a Day to Feel Full and Eat Less http://www.sparkpeople.com/secrets.asp?tip=44647_drink_8_glasses_of_water_a_day_to_feel_full_and_eat_less To help with my weight loss efforts I have been working to drink more water each day, and also to cut soda from my diet and replace it with water as my drink of choice. <br> <br>Drinking 8 glasses of water each day helps me stay hydrated and avoid overeating. I have read articles about how people confuse thirst (dehydration) for hunger, so they’ll tend to eat rather than drink water, which adds calories to the day’s food intake. I have learned that if I’m craving a mid-afternoon snack, I’ll... Mon, 29 Feb 2016 00:33:00 EST Weight Loss Surgery http://www.sparkpeople.com/secrets.asp?tip=44629_weight_loss_surgery I have struggled for years to lose weight so I decided to have weight loss surgery. I know this isn't for everyone and I am not here to push weight loss surgery. All I know is I am finally losing weight... I wish I would have done this years ago.<br><br>I am 41 years old and I have been overweight/obese all of my life. I don't know of a time when I was at a healthy weight. I tried just about every diet out there but nothing worked. I take that back, some worked but only for a short time. I wo... Sun, 28 Feb 2016 02:02:00 EST Realistic Tracking To Succeed In Achieving Your Goal! http://www.sparkpeople.com/secrets.asp?tip=44606_realistic_tracking_to_succeed_in_achieving_your_goal I have given up trying to hide things from the nutrition tracker. It's not like anyone else can see it, it is for your eyes only. You come to realize that if you do not report what you really ate (or plan to eat) that the report you see is a lie, and you might as well not waste the time entering anything at all. <br><br>Spark Nutrition Tracker is a fantastic tool. You can check out not only the basics of how many calories you eat, but also of the most important nutrients that your body need... Fri, 26 Feb 2016 15:19:00 EST Calorie Differential Report http://www.sparkpeople.com/secrets.asp?tip=44598_calorie_differential_report I've only been on Spark for a little less than a month, but struggled at first to lose any weight and couldn't figure out why it was so difficult. I thought I was doing everything right. I was exercising daily, eating plenty of fruits and veggies, making sure to track everything, getting plenty of fluids, etc. I had a calorie deficit every day; enough to lose at least a pound every 4-5 days (not the 2 lbs per week that I'd originally hoped for, but at least it was something). So why wasn't th... Fri, 26 Feb 2016 08:27:00 EST I NEED TO KEEP SPARKING http://www.sparkpeople.com/secrets.asp?tip=44591_i_need_to_keep_sparking I have been dealing with weight issues since I was about five or six years old. I have done lots of diets, exercise, and even a medical fast. I have had many levels of success and failure over the years. However, now I believe that I have a grasp on what I need to do to be successful. I have a compulsive eating disorder. I have to remain very structured in what I do every day. I am not somebody who can just come into work when there are doughnuts, have one and be fine about it. I have to be v... Thu, 25 Feb 2016 17:55:00 EST I am always hungry http://www.sparkpeople.com/secrets.asp?tip=44588_i_am_always_hungry I am always hungry. And the fact that I am a food promoter part time does not help. I cook recipe on a cart a Meijers. And believe me, it is not low calorie! I have to lose this fifty pounds so I can have my back fixed. Therefore I must stay on top of it. First of all I have plain thick Greek yogurt for breakfast,with powdered honey on it. powdered honey is 12 calories a pack,and its great!<br>Second I have coffee, and coconut milk. I pack my lunch. The store deli is a NO NO. Fried and pizza.... Thu, 25 Feb 2016 14:59:00 EST Track the Foods (and Drinks) you Consume Every Single Day (Even those Small Snacks at the Office!) http://www.sparkpeople.com/secrets.asp?tip=44559_track_the_foods_and_drinks_you_consume_every_single_day_even_those_small_snacks_at_the_office I was most successful in my weight loss efforts when I took the time to track the foods I ate every single day. When I took the time to track the calories in that slice of cake I had at the office or the pizza slice one of my co-workers sent in my direction, it was a real eye-opener how the calories consumed would add up.<br> <br>I think the most important lesson I learned from tracking my food consumption, was in learning more about calories in foods I eat on a regular basis. For example, ... Wed, 24 Feb 2016 00:47:00 EST Motivated to Lose Weight http://www.sparkpeople.com/secrets.asp?tip=44557_motivated_to_lose_weight As we age it becomes harder to keep our body weight under control. There are a number of factors that lead to increased body weight and some are psychological while others are very biological and physiological, and difficult to avoid for most.<br><br>Whether you are an individual who has struggled to maintain their body weight for their entire life or someone who has enjoyed the luxury of an active metabolism at one point or another, weight will become an issue as your lifestyle changes in re... Tue, 23 Feb 2016 23:09:00 EST Helped to keep me motivated http://www.sparkpeople.com/secrets.asp?tip=44551_helped_to_keep_me_motivated I have been trying to lead a healthier lifestyle, joining spark people last year, tracking steps and a few other items... but nothing really kicked in until this past Fall. <br><br>The secret of my success is Thrive. I stumbled upon it by accident, taking a free sample from a face book friend, but glad that I did. This is a health and wellness product that is fairly new... but gaining in popularity. I will say, it didn't knock my socks off at first, but I did feel more energy, and my food cr... Tue, 23 Feb 2016 12:11:00 EST Checking it Twice http://www.sparkpeople.com/secrets.asp?tip=44546_checking_it_twice I am amazed at how unhealthy or healthy a food item is....until I read the label. All of it.<br><br>I particularly look at calories, fat, and sodium per serving. <br><br>Portion Control is key in losing weight the healthy way. I have been so surprised to find what I thought was a portion, compared to what the experts say, and what is noted on the package labels.<br><br>It is so hard to eat right, exercise daily, and maintain a healthy weight. I have found a few tips that have helped me over t... Tue, 23 Feb 2016 08:38:00 EST Do Not Set Up For Failure http://www.sparkpeople.com/secrets.asp?tip=44537_do_not_set_up_for_failure What happens when you start and get all excited and you want to loose this weight and then what..? You drop out of the race and give up cause you didn't follow through.. You gave up because it was a time thing,,, or maybe you gave up cause you didn't loose the right weight or a goal.. This is why I always say baby steps and then I tell them not to set the goals too outrageous you set your self up for a down fall.. and you crash and burn... In order to meet your goals, make sure they're SMART ... Mon, 22 Feb 2016 11:44:00 EST Dont blow it http://www.sparkpeople.com/secrets.asp?tip=44531_dont_blow_it Have you been there? That cookie looks amazing. One won't hurt. Honestly, it probably wouldn't. ..if you just ate one. However, you eat the whole batch and boy oh boy! Those sugar cravings are high now. Sugar is your drug and the body wants more!! Now feeling terrible and depressed, you can make two choices. 1. I already blew the day so why not go get a box of ice cream drum sticks and party. It will help my depression, because you know - I'm pretty bummed now.<br>2. Wow. I really messed up ... Mon, 22 Feb 2016 10:36:00 EST