SparkPeople Weight Loss Secrets Learn some of the secrets of success for Weight Loss from SparkPeople members. SparkPeople Weight Loss Secrets Pushing the water! Recently we have, as a family, cut out all soft drinks, coffe, etc and are ushing water. The scales has finally moved in the right direction! <em>274</em> Sun, 19 Jul 2015 01:52:00 EST Raiding wardrobe for clothes that fit :-( When I want to eat junk, I just go to my wardrobe and see the clothes that don't fit any more...I throw away the junk! <em>274</em> Sun, 19 Jul 2015 01:50:00 EST Fear of failing I'm am at the point where I'm willing to work with this but have fears of failing. Sat, 11 Jul 2015 18:55:00 EST Weight Loss Inspiration Bracelet I put together a weight loss inspiration bracelet from items I purchased at the flea market. For a few dollars I have an item I can wear and keep with me always to remind me to BELIEVE in myself and BELIEVE I can do anything I put my mind to.<br>My bracelet is made from a second hand sterling chain bracelet with toggle clasp and a "BELIEVE" circle charm. If you would like to see I have loaded a photo into my Spark page photos.<br>It was very easy to put together with 2 pairs of needle nose ... Tue, 30 Jun 2015 13:10:00 EST Thinking away emoyional eating binge... I am an emotional eater. I'm discovering that when I have an immediate urge to eat junk food or sweets..not out of hunger but emotional driven desire to stuff my emotions down...if I take a moment and ask myself why....and ask myself what is bothering me...then I think about my goals...the want to grab junk food is gone in a few minutes....I can think myself out of an eating binge. Sometimes I have to think my way out two or three times a day but each time it gets easier to not cross that lin... Sun, 28 Jun 2015 07:27:00 EST Do weekly weigh-ins and drink water Viewing the weight scale daily is a no-no for me, because over a weeks' time, it will vary. What's important is the difference the week does for you. Also, I always drink 64 oz. of water daily. This fills the tummy, and it's also healthy for your cells and blood to keep everything in sync and work properly.. <em>30</em> Fri, 5 Jun 2015 21:15:00 EST Weigh and Measure! I think one of the more important things that really helped me that doesn't seem to get a lot of attention in articles here is a simple food scale. So many foods are hard to measure without one! Grapes, watermelon, meats, and a lot of other fresh foods, which is the kind of food you WANT, all become very easy to track. It's a great tool :) On a side note, measure all other foods, as well. Like use measuring cups and measuring spoons when required. Make it a habit. Wed, 3 Jun 2015 00:31:00 EST My little secret I am "secretly" attending weight watchers meetings to lose weight. This way I can eat what I want, still lose, and nobody is looking at me saying "I thought you were on a diet". It's not a diet, it's a life style change, and since nobody knows I don't have to worry about negative comments when I do eat, or mess up! <em>4</em> Tue, 14 Apr 2015 15:40:00 EST Brush Your Teeth Instead of Eating When I have a craving that comes at a time when I shouldn't eat, I brush my teeth. I think it's just a fact that no one wants to turn around and eat after brushing teeth, and it's great for your teeth. You can still brush your teeth if you're at work or out somewhere. And it doesn't have to be very involved, just a quick brush does the trick. <em>54</em> Sat, 7 Mar 2015 16:05:00 EST gum I eat small meals and gum between meals. Sat, 21 Feb 2015 21:10:00 EST Three Day Juice Fast I have lost 39 pounds over the past eight months with a three day juice fast, once per month. I also walk about an hour each day. Fri, 6 Feb 2015 15:41:00 EST when I get hungry I try to drink water if that doesn't help I will either eat a salad with just vinegar or I take a nap. Wed, 4 Feb 2015 08:43:00 EST Scale I have the perfect way to know exactly how many ounces are in the food I eat, ....., wait for it, I Weigh IT! I stopped eyeballing my food, the looks the food give me are deceiving. I stopped guessing, and now I am 38 pounds lighter in matter of 3 months. <em>301</em> Fri, 30 Jan 2015 19:03:00 EST Dessert Tea I have started drinking dessert tea after dinner and while watching tv or reading. My favorite is Stash Chocolate Hazelnut. Add a packet of Splenda and a splash of skim milk and it really does taste like dessert! <br><br>My 9-year old son is getting into it, too. We have started having "tea tastings" and keep a big jar filled with various flavors on our kitchen counter. He loves picking out his special tea every night instead of a bedtime snac Tue, 27 Jan 2015 16:48:00 EST Water the showstopper in your fridge Keep your water in the most beautiful, pitcher you can find. It will serve as a visual reminder each time you open your fridge to drink your water. It also lets everyone friends and family know that drinking your water is important and it takes center stage. <br>P.S. its also a wonderful way to get your kids to drink more water, in my house everyone loves to drink out of the pretty pitcher and my kids even refill it when it is empty or remind me to. <em>274</em> Mon, 12 Jan 2015 17:47:00 EST Don't give up in the middle of the day Sometimes if I slip up by eating something I'm not supposed to (like cookies or candies), I throw away the rest of the day and think 'I'll just start again tomorrow' and end up overeating. Instead of this, look at the rest of the day as a new day, Sat, 10 Jan 2015 18:45:00 EST Eat Purposefully I have found if l eat Purposefully, nourishing my body, chewing, not inhaling my food, that l am satisfied physically and mentally.<br>I went off all sugar almost 5 months ago and my cravings for nutritious foods increased dramatically. Thu, 18 Dec 2014 14:31:00 EST Bites, Licks and Tastes Count! It is so easy to forget about counting the Bites, Licks and Tastes...those little samples eaten unmindfully while cooking. To really be able to visualize what I'm doing, every so often I will take the food I would have sampled and placed it in a baggie that I refrigerate. I do this for a week, adding to the accumulation from the previous days. It is a real eye-opener and helps keep me aware of the "hidden calories" I've may have actually had. This is especially helpful during the holidays Wed, 3 Dec 2014 20:33:00 EST walking instead of desert In stead of having a desert such as Skinny Cow I now go for a 30 minute walk <em>30</em> Tue, 25 Nov 2014 13:49:00 EST Wish I had one NO secret just following my plan Sun, 24 Aug 2014 03:55:00 EST Eat a pound of vegetables every day This is what did it for me. Get a kitchen scale and eat at least a pound of vegetables every day. They fill you up, and you have less room for junk. No food is off- limits, but who has room for a large dessert or second helping of meat when you've just eaten three grilled zucchinis or a shoebox sized serving of spinach? Sat, 23 Aug 2014 03:46:00 EST Spiked water trick I meant to buy water flavoring this week but forgot. I don't much get inspired by water, even bottled, and I can drink Diet Coke Cherry or Vanilla Zero by the VAT. This isn't good, even though moderate diet soda consumption is ok. So I got the idea to spike my bottled water with about an ounce of Diet Coke. The water spiked with diet cola has enough of the flavor to make it interesting, but it's still mostly water. It makes it much easier to get eight glasses a day. Fri, 22 Aug 2014 19:22:00 EST You can get your waters in you start drinking water, it will become addicting! To get your waters in, keep an 8 oz glass in the restrooms you use and every time you tinkle, drink a cup of water. Before you know it, you have them all in. 8 is not the magic number, if you need more, drink more. Most fruits have a lot of water, I count them as 1/2 glass per serving. Upon first rising, drink 2 (it helps your skin and digestive system). <em>224</em> Wed, 13 Aug 2014 16:48:00 EST walking I walk with my dog 2X a day. She will not let me not walk. Fri, 8 Aug 2014 14:32:00 EST Being true to myself Being honest with myself, religiously recording every bit of the food I eat and sticking to the daily goal of 1300 Calories per day. <br><br> <em>252</em> . Thu, 7 Aug 2014 21:45:00 EST How to beat eating in the evening I do well all day long with keeping my meals on track, but evenings are a challenge. I've learned if I make some hot tea (herbal or different flavors) and sip it while keeping my hands busy with some type of craft (I love to knit), it really helps me not snack all evening and "blow " my efforts for the day. Thu, 7 Aug 2014 11:11:00 EST Finally losing the weight Tracking everything I put in my mouth and reading labels. I don't know how many times I've picked up a candy bar, read the label and decided it just wasn't worth it. I do know if I truly want that candy bar, I have to make adjustments to what I eat for the rest of the day. It's nice to know nothing is off limits. Wed, 6 Aug 2014 10:23:00 EST Take a sip of water between each bite I find that taking a sip of water after each bite of food helps me to slow down when I eat. In addition to increasing my water intake, It allows my brain to catch up to my stomach and recognize when I am full. This simple act prevents me from overeating at meals. Wed, 30 Jul 2014 08:49:00 EST Add some Propel to water If you add Propel to your bottled water and freeze a little till slushy. It's refreshing and it fills you up. Sat, 26 Jul 2014 14:26:00 EST Coffee!!! Having a small cup (6-8 oz) of coffee with a tsp of sugar when I get hungry between meals or snacks helps me from over snacking. a cup with sugar is only 18 cals!! Fri, 25 Jul 2014 13:15:00 EST Omit unhealthy carbs; sugar, bread pasta To endure means to suffer patiently. To envision a better thinner body I endure by abstaining from temporary treats that taste good. Also if I'm hungry or craving there are many low carb healthy options. Tue, 22 Jul 2014 14:54:00 EST Jin Shin Jyutsu for Weight Loss I started Jin Shin Jyutsu, a Japanese form of hands-on healing, because I was fascinated by its effects on my mood and energy.<br>After two weeks of daily practice (10 minutes or so), I noticed I had lost around 3 kgs or so. This was when I started taking Jin Shin Jyutsu even more seriously. It can be a great help for almost any psychological and/or physical issue and is a beautiful art as well. Tue, 22 Jul 2014 12:49:00 EST no more stir fry One of the greatest tips for success. I love Asian food and stir fry adding all the ingredients together, veggies, meat, rice/noodles. Several years ago my dietitian suggested I start with vegetables first, salad or cooked and then go on to protein and carbs. It changed my way of eating and has become a habit for the lat 2 years. <em>58</em> Sat, 19 Jul 2014 07:48:00 EST Shakes or Smoothies My secret is I added two protein shakes to my plan a day Sat, 12 Jul 2014 14:14:00 EST Eat more FRUIT It's summer. Eat more in season fruit to replace sweets. It helps me to loose weight. Thu, 3 Jul 2014 11:13:00 EST A few of my weight loss tips. Make peace with anything that you need to. Drink mostly water. get enough sleep. exercise in the morning an before breakfast burns more fat. bath as hot as you can stand it ( don't burn yourself) helps burn fat. tell your weekly weigh in to someone keeps you motivated/accountable. do mostly cardio. use some weights. use a tape measure track that way too. watch motivating videos often. get an exercise buddy. move to your favorite songs. don't deny yourself treats, but watch how often/portions. Thu, 3 Jul 2014 03:14:00 EST Half portions.. When I first lost weight 5 years ago, I didn't know about Spark at first and had a lot to lose, so I ate the same things, but cut each portion I'd usually eat in half. It was an easy way to cut calories since I was eating way too much. I lost 50 pounds that year. After I'd started losing that way, I added in exercise and started making better food choices too. It all adds up. Fri, 27 Jun 2014 12:37:00 EST Drink water everytime you get hunger pains drink waTER IT WILL FILL YOU UP <em>192</em> Thu, 26 Jun 2014 11:53:00 EST It has to be special if something isn't over the top fantastic, truly unique, i pass it up or i think to myself, i have had that before i know how it tastes. like pudding or even a candy bar i have had a bunch of times, i already know what it tastes like. but i will treat myself to a canoli at a festival. it has to be special...also eat lots of protien Thu, 19 Jun 2014 19:50:00 EST Cancel your Cable! I cancelled my cable and got Netflix and Amazon Prime. I also pledged that I will only watch TV while I exercise. So I pick a show to follow and for the 30 minutes on the treadmill, I watch that show. If it gets really interesting it also helps motivate me to get up in the morning. Best part is you don't get any tempting food commercials!! <em>30</em> Thu, 19 Jun 2014 11:16:00 EST Don't worry, be happy! Stress (mental &/or physical) does interfere with weight & health goals. <br> <em>135</em> <br>Think positive! Wake up each morning and find something to be grateful for.<br>Don't wait to see results! Another year will pass no matter how much attention is paid to the hours, inches, days. No need to obsess over calories, fat, and excercise... just inch a little closer to those goal(s) more often than not.<br><br>Recognize those small successes! Drown out the inner critic with your cheer sq... Sun, 15 Jun 2014 12:20:00 EST Drinking the Day Away! Do you ever find that you just can't gt enough liquids during your day? Does the thought of "just one more glass of water" sound like torture? I know that my palate desires FLAVOR! <br><br>Take a big pot and fill it about halfway--your daily requirement--- <br>1) throw in 2 or 3 GREEN tea bags-- make tea and remove<br>2) add spices, onions, garlic, or bullion cubes/soup packet<br>3) boil, bring to simmer<br><br><br>Drink JUST THE BROTH whenever you feel hungry. Mon, 9 Jun 2014 09:00:00 EST Brush Your Teeth! When I am hit by a sweet crave, I find that if I brush my teeth, the urge to splurge evaporates! With a fresh, clean mouth, I guess I don't want to dirty it up with c-o-o-k-i-e-s. Sat, 7 Jun 2014 23:16:00 EST Stay out of vending machines at work! Leave your change at home! Sat, 7 Jun 2014 18:19:00 EST weight I found out with myself that when I have to weight myself every week and tell my husband my loss that it makes me accountable . Sat, 7 Jun 2014 16:09:00 EST Not so much a secret Consistency! Always think then react. Choose the option that is always moving you forward no matter how big or small the step, you will eventually get there. And you will be happy and proud you thought before you reacted. Sat, 31 May 2014 15:36:00 EST Child's Plate Buy a child's plate (divided into three segments) and child's utensil set. When you use a child's portion plate, you are more likely to get the correct portion sizes. The smaller utensils will force you to take smaller bites. Smaller bites will allow you to eat more slowly and you will begin to feel fuller faster. Sun, 25 May 2014 22:14:00 EST Make Meal Groups When I find a meal that meets all my nutrition goals, I save it as a meal group. But I save it as, LUNCH apple/cracker/pb. It is an easy way to stay on track and know I'm eating right. Sun, 25 May 2014 14:19:00 EST Quick Breakfast-Dont skip it! In the morning I know it is hard to get a good breakfast in. Some of us do not have the time to make eggs and so on. Instead I make a quick smoothie and put it in a cute cup. <br><br>Use 1-2 cups of almond milk/coconut water<br>Add fruits and veggies!<br>I usually mix strawberries/spinach<br> Blackberries/Kale<br>Freeze your fruit it will last longer and you will not have to use ICE because that will make your smoothie watery. Thu, 22 May 2014 14:17:00 EST BYOSD -- Bring your own salad dressing! I buy a lovely yogurt-based salad dressing (only 45 calories per 2 tablespoons). When I go out to eat, I put the dressing I need in a small air-tight container. I use it instead of the dressings offered at the restaurant. I save a LOT of calories and there is no guessing! Thu, 22 May 2014 10:58:00 EST its the small changes that count. I do this literally every morning when packing my luch for work .<br>nstead of two slices of bread make it one just like the bag says and have an open face sandwhich.<br><br>also you can use english muffin bread to make a sandwhich. Wed, 21 May 2014 14:38:00 EST Grapefruit juice( non concentrate) or if you prefer freash... with apple cider vinager ,orange juice and honey me and my husband drink this 2 x daily before 2 meals.mix grapefruit juice ( grapefruit Fat Burner) and apple cider vinegar. mix 1 cup of grapefruit juice with 2 tablespoons of apple cider vinegar, stir, and enjoy. The juice is loaded with vitamin C, which will help you burn fat faster, especially during exercise. Meanwhile, the acetic acid contained in the vinegar may switch on genes your body needs to pump out fat-burning proteins. If you find it bit tart, add 1 tsp of honey for sweetness. Tue, 20 May 2014 18:19:00 EST hydration! I am NOT a huge fan of plain water, and so for years, I would drink ice cold water with about a tbsp. of regular juice mixed in - like a VERY diluted watered drink. For those of us transitioning to drinking straight water (from drinking lots of heavy calorie drinks), I think this was a great tactic! HOWEVER, over the past year, I have begun to tweak my habits a bit more, and have been now been drinking ice-cold water with lemon juice mixed in (I use concentrate). Its DELISH AND FILLING!!! Tue, 20 May 2014 15:39:00 EST Fight for Every Pound! A journey of 10,000 miles is made up of small steps. FIGHT for every pound, so when it's gone, it is such a victory, and you don't want to refight for that same one. Mon, 19 May 2014 10:48:00 EST Be 100% TOTALLY Honest with YourSELF! True awareness of why the weight isn't coming off begins with 100% total honesty about the quantity of everything we eat (weight, ounces, or serving size), the content of what we eat (how much sodium, sugar, etc. is in the food), and how much truly active exercise we're getting on a daily basis. <br><br>Fudging to ourselves about any aspect of our plan only harms our SELVES! It's time to be REAL and Focus on being honest with ourselves so we can succeed and be who we want to become! Sun, 18 May 2014 20:12:00 EST Look up menus online! Going out to eat? Look up the restaurant's menu online (most chains will have nutritional values listed). Choose your meal BEFORE you go to be armed for success! Sun, 18 May 2014 15:14:00 EST Play golf to lose weight Play golf to lose weight Fri, 16 May 2014 22:36:00 EST Water, Water, Water! I use to be a big soda drinker (diet soda) and even diet soda is bad for you. When I would drink it, I'd crave sweets all the time. Since stopping it, I drink water. I don't like water, but drinking it non stop every day has really helped me to enjoy it. Sometimes, I switch it up and put a lime in it & put it in the fridge overnight. In the morning it taste great! I also add a strawberry or lime to it and take it with me. It has really helped me to focus on drinking water and I've lost weight... Fri, 16 May 2014 19:39:00 EST Get Most food for your calories Make sure you don't settle for quick and easy food that is high in calories, and won't fill you up. <br>Pick food that is high in protein and volume Wed, 14 May 2014 21:24:00 EST Eat a medley of 6 fruits pieces with lunch & 6 veggie pieces with dinner. Eat a medley of 6 fruits pieces with lunch & 6 veggie pieces with dinner. Take 6 fruits or vegetables and cut them into about 1 ounce portions. This makes about a cup.<br><br>You won't get sick of the taste because it's only 1 small piece per day of each kind. Plus you can create 2 or 3 medleys.<br><br>I used to buy a whole pound bag of broccoli & cauliflower, then I would get sick of it and wouldn't want any more veggies for awhile. <br><br>This will help to keep you full and to eat healthie... Sat, 10 May 2014 15:41:00 EST Give up caffeine Giving up caffeine (cola) has really helped me to control my sugar cravings and to cut down on snacking. Now I drink water and green tea instead, my skin is better too! Wed, 7 May 2014 05:52:00 EST Eating Program My eating program is NOT a diet. This time around I've decided to track nutrition on the SparkPeople nutrition tracker. I allow myself about 2000 calories a day, but try to stay with the recommended fat/protein/carbohydrate percentages. I lose a little more slowly than on a lower calorie program, but I'm training myself to eat "normally" forever. <em>188</em> <em>88</em> Sun, 27 Apr 2014 20:46:00 EST Eat a good breakfast When I start the day with a good breakfast including protein. I usually have eggs or a protein shake. It starts my day off and I don't seem to crave for junk food. <em>4</em> Sat, 26 Apr 2014 23:44:00 EST Easy Juicing recipe Using a regular blender put in frozen fruits and veggies, which are just as nutritious as fresh and not as expensive. Chop up some fresh kale, spinach and parsley. Add a natural protein such as 2 tbs peanut or almond butter. Add 1 tbs hemp seed. Just as good as expensive protein powder. Use more greens than fruit. I add unsweetened almond milk, or water or green tea. Tue, 22 Apr 2014 22:45:00 EST Snack before bedtime I really need a snack before I sleep because I can't sleep if I'm hungry. I usually eat dinner quite early. I found that I can eat a very small snack if I drink two glasses of water first. It helps me eat less and feel fuller. Also the water serves as a natural alarm clock, since I will always have to use the bathroom before I have to get up. <em>102</em> Fri, 18 Apr 2014 00:19:00 EST OMAT - One Month At A Time In my OMAT team, we pick one reasonable and reachable goal for each month and work on that small goal for a whole month. By the time the month is done, you've now broken an old habit and created a new one! I've been doing this since September 2013 and it's the one thing that helped me finally budge the scale! Mon, 14 Apr 2014 19:27:00 EST Drink a glass of water first. When you're feeling hungry and are fighting the urge to snack, go drink a glass of water. Wait 10-20 minutes, and if you're still hungry, go eat a healthy snack. If the water filled you up, you just saved yourself some calories. Fri, 11 Apr 2014 17:40:00 EST Key Elements: Food Tracking, Water, Exercise, and Sleep Food tracking by reading the actual calorie and nutrition content and staying in your calorie range for your body. Real food is real fuel for the body. Water, what the body is mostly made of. can be depleted if not replaced. It can't move the nutrients properly. Exercise strengthens and prepares the body for rest. Sleep lets the body regenerate for the next day's work. All four elements are key to healthy weight loss. Thu, 10 Apr 2014 01:16:00 EST Simplifying my nutrition tracker food groupings Numbers come hard to me, especially calories. <em>29</em> I've learned to label my food groupings with the calories involved as well. For instance, instead of (milk and cereal), I now have "Milk and Cereal 195." I have a food group named "GLOP" which is now "GLOP 250." By listing the calories with the food group, it's easier for me to remember how much I'm eating without having to go into the collection itself. (I haven't tried this with my "favorites," but that's next.) Mon, 7 Apr 2014 18:32:00 EST Fruits and Veggies! (Especially veggies) Getting plenty of fruits and vegetables in is what keeps my weight loss going the right way. They are packed with vitamins for energy, healthy and full of fiber, more filling than other things, and vegetables especially are low calorie, while fruit helps with the sweet tooth! <em>550</em> <em>267</em> <em>45</em> <em>265</em> <em>289</em> Mon, 7 Apr 2014 16:06:00 EST Stop eating right before bed I made a conscious decision to stop eating a couple hours before bedtime. It has made a tremendous difference in my weight loss efforts. I think maybe my body is more comfortable when it doesn't have to digest all night when it's already trying to be in recovery mode. Try it out! Mon, 7 Apr 2014 11:22:00 EST Eating Out When eating out, I bring my own container (I hate those styrofoam clam shells), and I pack 1/2 the meal in it BEFORE I eat, so I am free to clean my plate. Wed, 2 Apr 2014 23:56:00 EST How to stay within calorie range daily I make sure I have protein at every meal. Mornings it's 2 eggs plus lots of veggies in a fritatta. Lunch is a protein smoothie. I have an afternoon snack that's just fun--under 200 calories. Then dinner I have a lot of calories left (500-700). Tue, 1 Apr 2014 01:22:00 EST Secret of Success I used to be a cola addict. I have not had one in nearly 3 months and replaced it with water.I can not tell you the difference in how it makes me feel. Water is the best thing for you. So drink up.I also try to get i waking 3-4 miles 3-6 times a week. Sun, 30 Mar 2014 22:53:00 EST Metabolism Boosters One thing I've learned is to eat SOMETHING every couple of hours... Not an entire meal - just a little something. Perhaps a handful of grapes, some almonds, crunch some carrots, etc. Eating something ever couple hours (so healthy snack between meals!!!) boosts your metabolism. Sun, 30 Mar 2014 21:21:00 EST Try to keep your clothes current to your weight/size Before I got into sparkpeople, I just wore XL or XXL clothes as a blanket "solution" to the problem. Now I always look for clothes that are a great fit, and not just bigger than what I really am. This has helped me at the very least maintain my weight loss, because of course if I gain too much weight the new clothing will be unusable in public. I've stalled out on the exercise and weight loss, but I haven't gone backwards. Sat, 29 Mar 2014 22:09:00 EST Always get your sleep I find that when I don't get enough sleep, I am much less successful at losing weight. Being tired causes me to make poorer choices in food. I am tired and don't feel as great as I could and choose comfort foods when I know I shouldn't, and lose sight of my goals/motivation. Being tired also causes me to be more negative emotionally, which again leads to doubting myself, comfort foods or snacks that I know I don't need. Get your 8 hours of sleep! Wed, 19 Mar 2014 10:11:00 EST hipnosis hi,i have been hypnotized many times by professionals and to myself and my friends. I lost interest and used it recently to help fix some of my many imperfections. you tube has many to offer weight loss, sleep ,stress reduction and increased confidence. <em>189</em> Tue, 18 Mar 2014 22:57:00 EST It's no secret. Fad diets don't work!!! It's no secret that fad diets don't work! Don't waste your time or your money. I sure did, and where did it get me? Thin for like, a hot minute! Then fat again. That's where it got me!! Your already on Spark. That is a start. Now you gotta change your lifestyle. Exercise and eat right. It's the only way, people!!! Tell all your friends!!<br> Mon, 17 Mar 2014 16:58:00 EST Never Leave the House Hungry I always try to eat before leaving my house, and take a full bottle of fresh/cold water. If you have a protein shake or meal, (something healthy), before leaving the house, you will be less tempted to indulge while at the mall food court and can avoid eating out at a restaurant where you might not know the nutritional info. Mon, 17 Mar 2014 15:33:00 EST Always Get Dressed In The Morning If you don't leave the house everyday, get up and get dressed including putting your shoes on. You will probably find that you are more active and get more done. It also makes it more difficult to nap. You might even feel like getting some extra exercise in! <em>48</em> Tue, 4 Mar 2014 12:22:00 EST Track your food 1st! No matter how big or small it is, if I eat or drink it, I track it. At first I just ate whatever and tracked it later to see what I consumed. Now I plan ahead and track my food BEFORE I eat it, so I can see whether I can afford to eat everything I planned or if it will be outside of my nutritional goals. I can then adjust if necessary before it's too late. :) Sat, 1 Mar 2014 18:25:00 EST Change the package Here is a little trick. If you have something in the house that is pulling you to it - change the package. I found that if I take the granola bar/cookie/trial mix - what ever it is that pulls you and place it in a plastic bag it does not have much of a pull any more. Just get rid of the fancy packaging (you can always cut out the calorie info and place it in the bag). Sat, 1 Mar 2014 13:16:00 EST Water everywhere you go I have a big glass of water least 16 oz. in every room living room ,kitchen , bedroom so I have no excuse to not drink it .When I leave the house no meter where I go I have a reusable 32 oz. sport bottle with me .At the end of the day is adding up to about 1 gallon in a half. <em>224</em> Fri, 28 Feb 2014 07:55:00 EST Chewing Gum When I'm in-between meals and I get a craving or urge to eat, I always make sure to keep Sugar-Free gum on hand. I just pop in a stick and it helps me to make it to my next meal without putting unwanted food in my body. I buy Extra because there are so many different flavors that pretty much any craving I have will be satiated. <em>30</em> Wed, 26 Feb 2014 11:15:00 EST Accountability at work Today I shared my goals and plan with a few coworkers. I think that this was a secret weapon because when cake was brought to the break room, my coworkers helped me resist and get out of that dangerous situation! I am now more accountable at work! Tue, 25 Feb 2014 14:49:00 EST Food I have found that old school thinking does not work. You have to EAT, no matter how much you think calories in calories out. get rid of it. Eat healthy, eat when your hungry and use the BMR chart to give you your calorie allotment for the day. Less is not more. I find if I only eat 1200 or less (for me) I will not lose weight, but if I pop it up to 1400 I will. Forget refined foods and sugar, introduce coconut oil to your diet and do not give up fat. Skip the sugar instead,. <em>58</em> Thu, 20 Feb 2014 08:31:00 EST Make hydration a habit Drink 2 cups of water before you do anything else in the morning. You will feel the difference all day, and you will start recognizing the difference between hunger and thirst cues throughout the day. Wed, 19 Feb 2014 16:44:00 EST Put off eating for just 5 minutes When I am about to have an extra treat that I do need, I put it off, and do something away from the kitchen. For just 5 minutes. Sometimes that is all I need to overcome temptation Mon, 17 Feb 2014 18:28:00 EST Weekend Weigh In Weekend eating has always been a challenge for me until I joined the Largest Virtual Weigh In Team and started weighing on either Saturday, Sunday or Monday. It really helped me stick to healthy eating habits on the weekend. Mon, 17 Feb 2014 14:31:00 EST time on diet I try to spend at least thirty minutes each day recording what I have eaten or gym visits and reading the motivational ideas here It seems to keep me focused Fri, 14 Feb 2014 14:44:00 EST Ignoring Urges Given that repeated practice obeying my urges is how I created the problem, repeated practice ignoring my urges is how I will change it! <br><br>For free e-book on the concept click on title "Ignoring Urges" to copy link. Or Visit my sparkpage for link. Tue, 11 Feb 2014 04:47:00 EST Water & more water Learning to drink at least 8 glasses of water a day has not only helped keep my GI system healthy but also helps with weight loss. <em>91</em> Thu, 6 Feb 2014 13:02:00 EST Brush your teeth immediately after eating Eating right after eating becomes a conditioned response that eating time is over. With the fresh breath and a full tummy you're happy not to overeat! <em>250</em> Wed, 5 Feb 2014 06:54:00 EST Next Shot Visionary optimism Tue, 4 Feb 2014 08:57:00 EST Packing a very light lunch to work I just pack a light lunch , 1 bologna and 1 cheese fat free, also a yogurt with raisins inside. That's all for lunch. Sun, 2 Feb 2014 18:40:00 EST Read The Labels! Simply by reading labels you can lower the calories you eat. It may be easy to eat a cookie, "cuz its only one, it can't be that bad"....but if you read the label and see that its 400 cal...I promise, it won't taste as sweet. Sat, 1 Feb 2014 22:40:00 EST Help for Chocoholics I love chocolate but obviously if I eat too much I'll get off track. So I keep the mini 3 Muskateers (about 1 inch square) in my freezer. They're 25 calories each and I'll pull out 1 or 2. Since they're frozen I have to eat them slowly. By the time I'm done my sweet tooth is satisfied! <em>493</em> Mon, 27 Jan 2014 22:22:00 EST 52+ ways to lose a pound a week - try just one! More than 52 things to try to lose a pound (or more) a week in these two articles from Prevention Magazine. Pick one to try this week. I'm doing Phone-ercise (cleaning, doing laundry, and pacing while blabbing on the phone)<br><br><BR>ight-loss/diets/25-best-weight-loss-ti<BR>ps-ever?s=1<br><br>http://www.preventi<BR><BR>-simple-weight-loss-tips?page=3 Mon, 27 Jan 2014 08:35:00 EST Make small reasonable goals I recommend setting small and reasonable goals, with goal dates. Especially if you have a lot of weight to lose, doing this can drastically shift your calorie recommendations. This also affects your mood because instead of seeing you need to lose say 100 pounds you see that you need to lose 20. This visually aids you in not becoming overwhelmed. Think about it, what looks better that you lost 10 of 20 or 10 of 100? Sun, 26 Jan 2014 12:03:00 EST Gel clings on the refrigerator to track goals and pounds loss I bought a package of gel clings shaped like leaves. I put 20 leaves on the left hand side of the refrigerator. Every time I lost a pound, or "leaf," I would move it to the right side of the frig. Then my husband and I did a little dance. Like the pebbles in a jar suggestion, it reminds me how far I have come, and keeps me focused on meeting my goal.Having it in my face on the frig helped too. (I am the kind of person who needs to weigh myself daily to keep from getting out of control.) Fri, 24 Jan 2014 16:40:00 EST Konjac and Garcinia Cambogia 2x/day to feel full and speed up weight loss I struggled with constant hunger - I mean I felt like I was STARVING all the time. I started taking Konjac Root (Nutrigold) 2x/day (first thing in the morning, and early afternoon) along with Garcinia Cambogia (heard about it on Dr. Oz - not proven to work though) and it has REALLY helped. I also cut way back on gluten, artificial sweeteners and any added sugar, which probably also helped make cravings subside. I lost 50 lbs. in 7 months and feel fantastic. Fri, 24 Jan 2014 15:12:00 EST a sweet secret my secret is that help me see the pounds come finally come off is . a change in my exercise routine, instead of me doing 30 min walk away the pounds every day. I do now is the 10 minute trainer 6day a week.. I also drink 16 ounces of water before meals and 1 cup of green tea 30 minutes to an hour after each meal .I also stay with in my calorie intake. Thu, 23 Jan 2014 23:12:00 EST Joining A Challenge I am currently involved in my first Spark Challenge and have participated every day this month. It is encouraging to know how many other people are doing it as well which motivates me to want to do it. I really look forward to it everyday! :) Tue, 21 Jan 2014 22:49:00 EST Sugar addick cheat trick on chocolate I am a sugar addict & eliminated all artificial sweeteners and sugar all together & not longer crave sugar. I still find myself occasionally wanting a taste of chocolate. Problem is just a little sugar will start a chain reaction of wanting more one hour later. At the end of day if I have more room in my calorie bank I will allow myself little chocolate when I am tired right before bed. As long as I get to sleep within the next hour I am unaffected the next day. My sugar cheat. Tue, 21 Jan 2014 18:33:00 EST Close your eyes when the Food commercials come on TV. 90 % of the commercials on TV are for Fast food and usually on the evening hours when I should not eat, so I see it coming I close my eyes and don't watched .This helped me Try it may work for you too . Sun, 19 Jan 2014 07:56:00 EST water, water, water......... i drink water before I eat one to two glasses then Im not as hungry. or soup is good too. <em>4</em> Sat, 18 Jan 2014 18:28:00 EST Brush your teeth Brush your teeth immediately after eating, you won't want to eat more with a fresh breath. Tue, 14 Jan 2014 20:53:00 EST Keep healthy snacks handy! I buy fruit, granola bars, almonds,etc. on the weekend and place loose foods into serving seize zip lock bags. That way during the busy work week, I can grab them and place into a lunch cooler for throughout the day. I drive a lot for work and fast food is often a temptation. With snacks on hand, I only grab a low cal choice sandwich or wrap and add my fruit, etc for a side instead of fries! It helps a lot and I enjoy the fresh food :-) Sun, 5 Jan 2014 18:13:00 EST Supplements That Help Drinking a lot of water through out the day helps plus supplements that help curb hunger and get your body healthy enough to loose weight. Sat, 4 Jan 2014 12:07:00 EST Shocking! Just have to Share... I emptied a kitchen cabinet today...long overdue! Found an old set of dishes from the 1960's. The size of those dishes compared to today's everyday dishes...unbelievable! No wonder my portions seem so small when I measure....years ago, we didn't need to measure because the cups and plates and bowls were normal sized. Tomorrow I am removing my oversized plates, bowls & mugs and see if I can go back to eating normal portions naturally. Would love to know if anyone else has done this? <br> ... Wed, 1 Jan 2014 22:15:00 EST Eating Out When eating out take half of the meal home in a to-go box, for another meal. Sat, 28 Dec 2013 22:26:00 EST DON'T join Weight Watchers - Make your own plan. When a weight loss company sells sugary treats and salty snacks under their own brand name, you are led to believe that these things are not only OK, but part of your successful weight loss regime. For me, personally, this is a sure way to fail time and time again. Making my own eating plan based on protein, veggies, some fruit, nuts & almost NO GRAINS - even whole grains - has made my appetite subside and I've consistently lost on my plan. Eat what your body needs, not what your mind crav... Thu, 26 Dec 2013 19:22:00 EST A Win-Win! I live in a house with others who buy things to "share", so I taped a LARGE PRINT note on that worst package of temptation to remind MY teflon brain the calorie count per serving! <br><br>Funny thing, I think it helps everyone from some of the comments I've heard! My favorite comment: I'm not buying these anymore! Win-Win!<br> <em>148</em> <br><br><br><br><br> Thu, 26 Dec 2013 11:51:00 EST Eliminating artificial sweeteners to contorl hunger and cravings for sweets. Since I eliminated all Aspartame and Sucralose (splenda) from all my food and drink eight months ago, I have been able to control my cravings for sugar, the amount of daily sugar content in diet. My diet has transformed from being hungry all the time constantly craving sweets to seldom being hungry and being satisfied by much less food. Which has enabled me to naturally crave healthy foods, eating the same foods loosing weight as I will be once the weight is off. Tue, 24 Dec 2013 05:39:00 EST the key to weigh loss and fitness I have learned that the key to weigh loss and fitness is consistency. Do the right things over and over again and it will happen. I stay consistent even when discouraged, bored, or tired. Mon, 23 Dec 2013 00:26:00 EST Plan, Plan, and Plan and then Plan again You need a game plan and a backup game plan for when your game plan goes off course. And repete Tue, 10 Dec 2013 23:29:00 EST Homemade meals. Basic ingredients are a key to defensive eating. When I cook my meals from its basic forms rather than pre-packaged meals, I lose more weight that if I use pre-packaged foods or if I eat out because I can control what goes in to the preparation the food. For example, when I cook a steak, I can brown it in a pan with a spray cooking oil like PAM, Then I steam it until it is done. That way I don't have to add oil to my steak. Oh, yes, don't forget to season it with a little garlic powder. Sat, 7 Dec 2013 11:33:00 EST Peanut butter Did you know that 1/2 Tablespoon of Peanut butter with each meal 3x a day helps you stay on track with your diet and lose wieght over the long term? It reduces cravings and reduces the desire to eat for up to 12 hours after ingesting peanut butter! Its proven in studies that peanut butter actually helps people lose and maintain wieght! Its helping me not be so hungry ect! And just a small spoonfool 1/2 Tablespoon is all it takes 3x a day! Try it !!! You'll see! Mon, 2 Dec 2013 20:15:00 EST lemon water I find it helps if i put a little lemon juice or real lemon in my water to help me get all of my 64oz. Sun, 1 Dec 2013 12:50:00 EST Brush and ACT! When I finish eating, it's best if I put my plate to the counter and go brush my teeth! I also use ACT mouthwash and you aren't supposed to eat or drink for 1/2 hour after rinsing with it. I find that combined with just getting away from any food cues for a few minutes helps me stop eating beyond what I need. Tue, 26 Nov 2013 10:02:00 EST Budget Your Calories I set up a calorie budget just lke you do your money budget to achieve your goals.<br>1. Set up the total calories you want to consume each day. For me it is 1200-1300.<br>2. Set up the details. For me it is 300 per meal and 100 for 3 snacks. When I go over my budget for any meal, I cut out a snack.<br>3. Eat your favorite foods as they fit in your budget. It helps you when you are making tough decisions.<br>4. Deciding to do it is 90% of the process. The 10% is just following through on the... Mon, 25 Nov 2013 19:09:00 EST Do what works for YOU! There's a lot of advice on here, most pretty good, but the most important is to find what works for YOU in keeping on the wagon. I'm a perpetual night owl, that's just how I am. So working out in the morning, which is often recommended, just never worked for me and I would get discouraged and pretty much every day started out bad and spiraled down from there. When I finally just accepted that my best workout time is 2am - then I finally got on a regular schedule of working out AND eating b... Thu, 21 Nov 2013 03:06:00 EST MUSIC! I find that whenever I feel that dread at the back of my mind about stepping on to my elliptical, creating a new playlist or finding new music REALLY helps me. This way, I look forward to an energetic playlist to which I can workout to.<br> <em>339</em> Sun, 17 Nov 2013 01:23:00 EST Be patient and persistent It took me nearly a year to lost 30 lbs but being patient and persistent makes a difference. So does a commitment to minimum of 10 minutes day exercise, tracking, drinking water & staying connected to SparkPeople :-) Fri, 15 Nov 2013 08:17:00 EST drink I was really stuck on stupid drinking pepsi and mtn dew all the time, when I started drinking water I started to not want anything other then water and that helped me with my weight loss.... Tue, 12 Nov 2013 15:37:00 EST Goals I have found that setting 1 long range goal and many short range goals that are attainable at different times helps to keep me motivated and excited about what I'm doing. <em>306</em> Sun, 10 Nov 2013 23:00:00 EST Drink Green Tea When I get really stressed, I make and drink a hot cup of tea. The best part is that I add honey and lemon juice if I want! I associate green tea with relaxation now because I am an emotional eater. Now, instead of bingeing when I get stressed I can indulge in one of my favorite drinks! With WAY less calories! Sat, 9 Nov 2013 18:33:00 EST Use your phone alarm to remind you of your plan during the day! I set my alarm on my phone to remind me when to eat and drink. I eat every 2.5 hours - 5 small meals a day and drink my water before the meals. This helps me keep on track and I never feel hungry. Before you know it, all my meals are done, I feel full and I look forward to starting a new day and seeing my results! Sun, 3 Nov 2013 10:39:00 EST While they sleep, I arise and walk. From the moment the family's awake, my time is committed. So beginning a few months ago, I decided to "seize morning", meaning early morning before they get up. I "take my mind out for a walk" and get home peacefuller and fitter while the house still sleeps. My moment! Sun, 3 Nov 2013 10:20:00 EST Sweet snack I gave up buying chocolate and cookies completly. <br>I only buy chestnuts and little cans of unsweetend fruit cocktail. They are my sweets now :) Sat, 2 Nov 2013 09:19:00 EST WATER ! wATER ! WATER ! Drink a gallon a day ... You will see a huge difference Wed, 30 Oct 2013 15:16:00 EST Eating should be a chore When I was little, I played outside until the sun went down. We were forced to come in for lunch and dinner. We didn't want to take the time to eat! It was more like a chore. I believe we should view eating as a chore. Something we have to do for nutrition, but not as a hobby (which is what it has been for me for awhile now). <em>198</em> Mon, 28 Oct 2013 11:48:00 EST Heavenly Delicious Food When I eat really tasty food without all of the starches and fats, I don't eat as much. Using an abundance of spices helps me to enjoy the food more and to eat more slowly because I enjoy the tast so much. <em>4</em> Fri, 25 Oct 2013 15:36:00 EST Tray this , Amazing experience,<br>challenge your self ,family & friend if you are welling to lose some extra ponds ,<br> Just follow my step I did it and you can don't think about it just do it,<br>Make a drinking water all ways handy start your day with at least 2 cups of water then start your day with your break fast the same with lunch and dinner start with 2 cups of water ,<br>My experience is I eat healthy food all kind of deserts I lost 27 bound in 2 month keep it this way<br> Thu, 24 Oct 2013 11:32:00 EST My tea helps drinking 2 cups, 1 in the morning and 1 cup at night of oolong tea with my special k cereal breakfast really helps me feel good. Sun, 20 Oct 2013 18:37:00 EST hydration If I have had my latest meal and am still feeling "hungry" I drink a glass of water, fairly quickly, and wait 10 minutes.... Still hungry? Fri, 18 Oct 2013 10:14:00 EST Tempted? Wait 5 minutes! Today I avoided a bad food choice by just putting it off for 5 minutes. I enjoyed the white truffle ghost so much that just a little ice cream today did not seem right.<br>When I splurge, I will really enjoy it. A little ice cream would have left me wanting more. Instead, I came home and made a vegetable soup. When it’s splurge time, I will have something really tasty!<br>Today’s enjoyment comes from enjoying the fall foliage.<br> Thu, 17 Oct 2013 05:42:00 EST Don't Give Yourself Options My husband and I followed SP together to lose our weight (he lost 80+ pounds). He taught me there are no options (as someone else said, treat it like a job). It's not "if" you should work out. You must work out. It's not "if" you will eat healthy. You will eat healthy. Do NOT give yourself the option. My husband still practices this. One example -- No matter what time he gets home at night, he works out. Whether it's 6 p.m. or 10 p.m. Talk about inspirational! Mon, 14 Oct 2013 22:39:00 EST Plan your "Food Day" One of the best things I've learned is to plan the food you will eat that day. It's a psychological thing - - you plan it, write it down, and you feel as if you should follow it. If you slip, that's ok. I bet you won't slip as much as if you didn't write it down. Give it a try! <em>213</em> Mon, 14 Oct 2013 22:35:00 EST Homemade Soups I find that I love to perfect the art of making homemade soups to help me loose weight. I can make a huge pot of soup for the week and if I get tired of it I freeze it and make something else. It curbs my appetite and I can chalk it full of vitamin enriched foods. Sun, 13 Oct 2013 23:51:00 EST Cheap Seasonal fruit becomes a nice healthy sorbet Where I live we get various fruits that reach a peak season. When they are cheap, clean, pit a large bag of them. (Lychee, Dragon Eye, cherries, strawberries, other berries and grapes) then freeze them. Later puree them, sweeten as needed (Sugar or artificial). Add water for smooth texture. place in freezer or ice cream maker. Light. Refreshing. a portion of fruit. Fri, 11 Oct 2013 22:23:00 EST Reaching the water goal When trying to reach you water consumption goal, use this trick. Buy 1 water bottle per 8oz-10oz you are trying to consume in a day plus 3 extra bottles. If your goal is 8 cups a day (the recommended) than buy 11 bottles. Keep the 8 that is your goal in the fridge and number them. This way you can see that you are reaching your goal and at what rate. Bottles also are very convent so you are more likely to go for that than anything else you may grab for convince. Wed, 9 Oct 2013 11:45:00 EST Pre-Plan Pre-Track Every morning I plan my day. I plan what I am going to eat for each meal and then I pre-track it on my Mobile App. I use Weight Watchers, but it would work with Spark People too. So far I have lost 17 pounds. I have about 40 more to go. Keep Sparking!!!!!! Tue, 8 Oct 2013 09:58:00 EST weight loss in last year loose 30 lbs but can not seem to loose now with regular food. Mon, 7 Oct 2013 23:14:00 EST The Plan Buy "The Plan" by Lyn Genet Recitas. It costs about $20 and will change your life if you can stick with it. I've lost 11 lbs since July 29th (and that's with stopping for 2 weeks because of mouth surgery). The premise is finding which foods are healthy for you, and one by one testing them! And has women eating around 1600 calories a day, with men 1800-2000. Sat, 5 Oct 2013 12:55:00 EST VARIETY Always have different foods available, Eating the same breakfast all d time makes life a little boring. Be inventive,create new meals,you would b supprise what tickles your tastebuds. Tue, 1 Oct 2013 09:50:00 EST No sugar Eating smaller portions and cutting out sugar. Sun, 29 Sep 2013 20:15:00 EST Variety of Foods Don't let yourself get different foods... <em>41</em> Sun, 29 Sep 2013 14:00:00 EST Be Honest Entering your food and exercise isn't enough. Be honest with YOURSELF. Did you add that scrape of butter? Was it 7 walnuts - not 6? If your weight doesn't move you need to reconsider. That exercise - were you REALLY doing your best or was that WALK more of a STROLL? Re-evaluate constantly. Don't waste the effort. DO YOUR BEST, but more than that - BE HONEST WITH YOURSELF. Thu, 26 Sep 2013 05:35:00 EST Drink a protein smoothie every day. Making this smoothie every morning keeps me on track. CVS one scoop of vanilla whey protein - 140 calories, 2 tbs of Jello fat free sugar free pudding mix, one cup of fat free milk, 1-1/2 cups of frozen fruit unsweetened, one cup of fat free milk and 1-1/2 cups of water. Makes about 42 ounces of a really filling protein breakfast that you can take in a large container to the office or wherever. Tue, 24 Sep 2013 21:20:00 EST No more Beer!! I used to buy 2-3 12 paks a week and would drink them not to get drunk but because i loved how they tasted. I would buy the variety packs becuase they had different flavors in them. July 4th 2013 i decided to stop drinking along with my wife we have been eating very healthy and do cardio 5 days a week. since then I have lost almost 38 pounds and feel much better. Here it is the start of Fall and i am not even missing the taste of Pumpkin Head Ale or Sam Adams. Thu, 19 Sep 2013 14:17:00 EST NO MORE SODA My husband drinks soda all day long so it's always been easier to just grab a drink of whatever he was drinking instead of getting my own drink.Then I decided that I wanted to try drinking water as was suggessted to me by my cousin Kathy who is also on this journey with me.I am currently down 13 lbs. by doing light excercizes and just drinking water instead of the soda. My skin is clearer and I feel better. <em>198</em> Mon, 16 Sep 2013 07:18:00 EST Rewards Think what you are going to reward yourself with after each week- and I dont mean food, but things like a new dress, a hair cut, nail polish, heels or anything that will make you feel good. <br>Make a list and think about it each time you crave something- is it worth it? Sun, 15 Sep 2013 09:50:00 EST Believe Believe you are worth all the effort and love and you'll stick to your weight loss program. Find a way to believe in yourself - do whatever works... <em>306</em> Tue, 10 Sep 2013 13:07:00 EST Prepare Ahead! A boost for successful weight loss can be accomplished by preparing your meals for the week. Outline on your foodtracker your whole weeks worth of meals. Include your cheats as well as they can be mini goals you get yourself to for rewards. Make sure to plan ahead for each and every meal and shop for the week not for the day leaves it to open to randomly cheat here and there. Tue, 10 Sep 2013 09:29:00 EST An apple a day helps keep the hunger at bay! If you eat an apple prior to eating a meal, you will feel fuller longer and less likely have the urge to snack shortly after your meal. <em>306</em> Mon, 9 Sep 2013 15:31:00 EST Click a Pic!! To help me track foods that I don't have time or can't do immediately, I take a quick picture of the items or ingredients as a reminder for when I sit down to actually track my foods. Fri, 6 Sep 2013 20:44:00 EST Protein Add Ons Have found that putting protein mix in my coffee adds a little flavor and I get additional protein as well. Wed, 4 Sep 2013 09:39:00 EST Chewing Gum Sugar free chewing gum prevents mindless eating. Especially if mint flavored, I don't even like eating after chewing it! Tue, 3 Sep 2013 01:08:00 EST Fruit instead of sweets I love sweets of all kinds and crave them often, so instead I eat sweet fruit. Cherries, berries, watermelon and banana are good. I know some people do not eat much fruit when they are cutting back but a banana or a small bowl of cherries is better than four cookies or a piece of cake. <em>224</em> Tue, 27 Aug 2013 00:28:00 EST Stay out of the Kitchen I know the kitchen is the center of the home, but if you have a problem with nibbling and/or evening snacking you should stay away from reminders of food. I find it works best to avoid the kitchen and move to another room that does not contain food. I go upstairs to my bedroom to watch TV and don't plan to come downstairs unless I need more ice water. Sun, 25 Aug 2013 11:04:00 EST Your 'NOW' photo on refrigerator Instead of posting on refrigerator a 'before you gained all those pounds ago' photo, post a photo of yourself now, to encourage you not to open the refrig or cabinet just to munch. Then every month same date, post a 'new photo' next to the heavier one. Seeing the result on refrig will motivate you instead of grieving for your skinny self all those years ago. Tue, 20 Aug 2013 00:37:00 EST Low Fat Cheese is my secret! Cabot makes a 75% reduced fat sharp cheddar cheese that a nutritionist told me about. It tastes delicious and only has 60 calories per ounce. I like to slice it thin and enjoy it with fruit or nuts. Makes a filling snack with plenty of protein that won't cause me to go over my range. Mon, 19 Aug 2013 17:14:00 EST Fifty Shades Thinner Support Group I had been losing weight slowly but steadily for a few months. Then when I hit a weight loss Plateau, I really "lost it". I went on a food eating binge for an entire week, and gained 5 pounds back. I was so discouraged. Then I decided that I really needed to be held more accountable. So, I started a Weight Loss Support Group in my community. It's ten members strong and still growing. I figured that If I became a leader of a weight loss support group, I would really stay on track! Mon, 19 Aug 2013 08:56:00 EST Tracking Nutrition - The Key to Success In the beginning tracking on SP taught me how to eat the right amount of calories by making choices of what to eat. Later I learned to also keep in ranges (all at the same time) for protein, carbs, fat, and fiber. Once I found how to eat and get proper nutrition, I was not hungry and feeling deprived, then everything else fell into line. <br><br>If you can commit to do one thing without fail, I encourage you to make it this one! Sat, 17 Aug 2013 16:49:00 EST It"s All About Tracking Losing weight for me has been a life style. I lose and then I gain. I have discovered that the best way for me to lose weight and feel successful is to commit to tracking my food, exercise, and blood sugar values. This is the first time I have done all three and I am finding success. This is day 6!! minus 2 lbs!! <em>306</em> Sat, 17 Aug 2013 14:09:00 EST Get your water in I take a bottle of water with me and when ever I hit a red light I sip on it until the light turns green. I usually finish a bottle on the way to work and on the way home from work. Fri, 16 Aug 2013 21:58:00 EST Portion Control on parties Now I never go to any party or function esp weddings empty stomach. Your are tempted more towards the food if you are hungry. So before going out I atleast half fill my stomach with fresh fruits <em>491</em> or veggies <em>291</em> . This helps me a lot for portion control we eating a buffet. Which was impossible before <em>292</em> Thu, 15 Aug 2013 06:40:00 EST Knit, don't snack It's OK to watch a little TV in the evening but eating small snacks at the same time may add up to a lot of calories. Instead, start knitting while watching your favourite programme. No hands left available to stuff treats into your mouth! Mon, 12 Aug 2013 05:08:00 EST Bored of plain water? Some days, plain old water or lemon water is hard for me to drink. I use MioFit on occasion to mix it up a little. Mio is sugar free and some of the flavors include electrolytes and B vitamins. Best of all, I control how much Mio I want to add for flavor!<br> <em>205</em> Sun, 11 Aug 2013 20:01:00 EST Lemon Water Lemons are a fat fighting food that hardly anyone knows about. I get about 3 or 4 lemons per week. I have a pitcher of water in my fridge and I cut 2 lemons into slices and put them in the water. when i pour a glass of water to drink...I simply cut a chunk of lemon and squeeze the juice into my glass! Sun, 11 Aug 2013 11:24:00 EST cold chocolate if you really feel the need for chocolate, go for the darker chocolate (GREEN & BLACKS) MIN 70 % COCOA, It has less sugar & other baddies, then keep it in the fridge making it harder to eat (it's really solid & hard to bite) Wed, 7 Aug 2013 14:09:00 EST Portion Control and...soda.... I was taught that when your at a party or event, take the smallest plate and dont let your foods touch, it limits what you cna get and consume and as for soda...kick it in the butt, the carbonation expands your stomach and makes you feel less full! Wed, 7 Aug 2013 08:57:00 EST Hunger strategies Eat before you get hungry, this helps you stay in control Fri, 2 Aug 2013 18:51:00 EST Keep Motivated Always keep motivated. Look at old photos, talk to your friends, find your motivation everyday! Mine is my children and family. <em>192</em> Wed, 31 Jul 2013 09:26:00 EST Logging of Food Is the Key to Success The key to successful weight loss is the logging of food. It is the one mandate that my Doctor insisted on when I started this weight loss journey. My experience has taught me this is right for so many reasons. The level of awareness this action provides about food has helped me immensely. If you do nothing else, please do this. I wish you well and much success!<br>Regards<br>Dianne <em>381</em> Mon, 29 Jul 2013 07:32:00 EST dancing Dancing Sun, 28 Jul 2013 21:57:00 EST Out of Sight Out of Mind! clean up your house from all the "bad foods" that might tempt you in your moments of weakness. This will be of a great help when you have one of these down days where you're tempted to eat anything ( or everything!)<br>when you don't have anything "bad" to eat, you won't eat it! Sun, 28 Jul 2013 12:08:00 EST Post-Treat (/Cheat) After having a slice of pizza, piece of cake etc., drink water slowly.<br><br>After-taste of the food triggers you to eat more. Water, on the other hand, removes the lingering taste to avoid further consumption - at least for me!<br> Thu, 25 Jul 2013 09:26:00 EST I make a weekly fitness-meal plan I make a weekly fitness-meal plan. I am training for a half-marathon and get super hungry the day after a long run. Combining the meal planning with the fitness planning means I eat the right stuff for my level of activity. It also helps with the grocery shopping. Sun, 21 Jul 2013 20:39:00 EST Foresight After having my breakfast (I do not tend to slip during breakfast) I track what I have eaten and what I will eat for the remainder of my day. <br><br>Once everything is written down/entered into the app, it requires effort to change it. Just to avoid this, I ward off the urge to cheat most of the time.<br><br> Sun, 21 Jul 2013 03:53:00 EST Lose weight forever by reframing your thinking Self talk & how you think about your weight loss journey makes a huge difference to your success. I have reframed how I do this to help me feel focussed & positive. I'm 70+ lbs down, & I didn't LOSE that weight! I ddn't mislay it & I don't plan to pick it up again later. I RELEASED it, & it's gone, outa here. It hasn't got resident's rights, & it's not hanging around waiting to climb back on board!<br> Fri, 19 Jul 2013 14:45:00 EST Charts Using the weight charts to track reality! I have tracked my ups and downs over 3 years. I noticed that my body wants to stay at specific weights. Those are the areas of plateau. Those are also the weight levels my body wants to get back to. I now know I have to expect my body to resist weight loss in those areas. I am determined to create new lower norms for my body by staying at a lower weight for extended periods. If you can maintain count it as a victory! you are resetting your weight no... Fri, 19 Jul 2013 08:30:00 EST I envision what it looks like spoiled! Sometimes when I want a treat, I actually imagine what it would look like left on the counter for a week. The thought of putting that into my mouth kills the craving. Thu, 18 Jul 2013 16:05:00 EST Boredom eating I'm horrible for eating because I'm bored, mostly at night. What I do when I get that craving for sweets or my favourite food in the evening is grab a big glass of water, turn on my favourite song and do something! Sometimes I do crunches, stretch or just plain dance like nobody is watching! I get so caught up in what I'm doing that I forgot I wanted food, plus I can feel good about burning a few extra calories :) Wed, 17 Jul 2013 22:01:00 EST Cut the top of a muffin If you get a cake or muffin which is bigger than one portion - don't slice it in half from top to bottom - roll it over and slice it from side to side and eat the bottom portion as the top has all the added sweet toppings for decoration. Sat, 13 Jul 2013 11:04:00 EST Changes When you are in a stall dont change to many things at one time. Make one change and stick with it for at least two weeks before you change something else. This gives your body time to adjust and maybe start dropping. If you change to much at one time you wont know what it was that got you to start dropping the weight again. Fri, 12 Jul 2013 16:56:00 EST Your "hunger" might be THIRST! If I feel "hungry" when I know I shouldn't (it's not near a meal or snack time), that's a signal to me to go drink another full glass of water. 9 times out of 10, my "hunger" vanishes-- and I'm getting all my water in! <em>91</em> Thu, 11 Jul 2013 17:30:00 EST When in doubt, leave it out! When you are not sure what is in a certain food or whether it is diet friendly opt out and choose your fail-safes such as water, vegetables and fruit!<br><br> <em>458</em> Wed, 10 Jul 2013 04:05:00 EST Choices Had to steal someone secret word cuz I liked it and it fits.<br><br>Keep on Keepin' on...DO IT! <em>146</em> Tue, 9 Jul 2013 21:55:00 EST Eat Naked Eat naked in front of a mirror. I would bet anything you can't finish your plate! Sun, 7 Jul 2013 18:38:00 EST For the ladies For those of you, who suffer from severe PMS sugar cravings... Red/purple grape and almonds or dark chocolate (70%-85%) and green tea do the trick, Neither of these options are off-track as long as you watch the amount you eat. Sun, 7 Jul 2013 00:46:00 EST Getting that water I fill up a 1.5 liter water bottle as soon as I get to my office. I place it by my computer and have a sip everytime I see it - almost like a drinking game. Sat, 6 Jul 2013 02:22:00 EST set your alarm i set my alarm for the time to have my meals then i reset for snacks then I rest it for lunch and so on ! i do not eat or snack before the alarm goes off ! i had to do something because i found myself snacking all day <em>306</em> Fri, 5 Jul 2013 11:07:00 EST Just for Today, I WILL DO instead of WANT TO. In formulating my Weight Loss Goals, I realized how many "I want to's" were thrown into the mix. I want to lose weight, I want to be slim, I want to fit into a smaller size clothing, I want to be healthier, etc. Then I realized how futile it is to think that I can wish, hope, and dream away the weight. Change requires action. Now each morning I tell myself that Just for Today, I WILL do instead of WANT to. Just for one day, I can do anything. <em>381</em> <em>45</em> <em>210</em> <... Wed, 3 Jul 2013 23:19:00 EST Drink a Glass of Water on Your Way to Work Drink one 8 oz. glass of water on your way to work instead of a cup of coffee. Drink your cup of coffee after you drink the water.<br>That's 1 cup down before you really get your day started. Only 7 to go. <em>91</em> Wed, 3 Jul 2013 22:56:00 EST Grow your own I love to garden and I have found gardening has played a huge part in reaching my goals. <br>Growing a garden is a lot of physical work and it gets me outside. I really enjoy growing my own salads, I know there are no harmful chemicals involved and taking my basket out to snitch leaves off my lettuce, spinach and chard is a stress free, relaxing, thankful experience.<br>If you don't have enough land for a garden you can use containers on your patio or just set a pot outside anywhere. <em>436... Tue, 2 Jul 2013 11:28:00 EST Be mindful & own your decisions! Many times my wife and I I catch ourselves just munching on something without thinking about it. You're not a horrible person for having a treat, or something that is "off plan", but make it a conscious decision and understand the consequences! Mon, 1 Jul 2013 17:11:00 EST The war and not the battle When I have a bad day and go over my calorie limit I immediately figure it into my weekly goals and seek to make the weekly count come out right instead of fretting and regretting over today. In that way I am winning the war even if I lose an occasional battle. <em>104</em> Fri, 28 Jun 2013 21:38:00 EST FRUIT AND VEGGIES VERSUS CHIPS AND COOKIES Instead of eating chips, cookies, or other high calorie foods with little or no nutritional value with your sandwich, add some fruit or veggies (nonstarchy) with your meals. Fri, 28 Jun 2013 13:11:00 EST 7 Secrets Of Permanent Fat Loss And Fitness Free Guide I’ve spent over twenty three thousand dollars of my own money learning what works, what doesn’t work, and most importantly…what works while being simple to follow and with the least amount of time commitment. It is these specific secrets and techniques that helped me shed over 42 pounds of unwanted fat and drop 10 inches off my waist Thu, 27 Jun 2013 02:18:00 EST A LOT of secrets for a fast and a successful weight loss! 1) Drink a glass of spring water first thing when you wake up and before you eat any meals or snacks.<br>2) Buy a nutribullet or a good juicer, add organic fresh fruits and veggies and drink up! You will have so much energy!<br>3) If you don't exercise or workout, go for walks! you may not notice changes fast but it's better than sitting and watching TV! <br>4) Perform a coffee enema! <br>5) Try to eat before going out for shopping or work.<br>6) No fast foods unless it's the only option!! Thu, 27 Jun 2013 01:36:00 EST Get Rid of Trigger Foods, Pronto! Make sure that you do not keep 'trigger foods' (foods that you can't stop eating once you start, usually due to some emotional upheaval). I used to allow myself graham crackers as a healthy snack (portion control). BUT, I found I would overeat them when depressed or upset... so I stopped buying them immediately. I may bring them back if I can gain control over myself. Wed, 19 Jun 2013 15:39:00 EST Phone A Friend to get over snack attack When you have had a snack and feel like having some more knowing it is not good for you, phone a friend a have long chat. Keeps you connected with friends and by the end of the call you have conquered the temptation <em>473</em> . Tue, 18 Jun 2013 09:43:00 EST Track every food that you will eat the night before. I have been planning my meals and snacks the night before and doing food prep so that I know if I have any wiggle room if an opportunity for treat arises. This has helped me stay with in line my nutrition goals this summer and I hope to be in the routine by the time school starts again in the fall. Thu, 13 Jun 2013 18:53:00 EST Hide the Scale.....literally Once a month the scale comes out of hiding We weigh in then it disappears husband hides the scaleso that I dont obsess Thu, 6 Jun 2013 23:51:00 EST Just a taste The first bite tastes the same as all subsequent bites. May as well only have one taste and save the calories. Thu, 6 Jun 2013 19:24:00 EST Retraining myself I have found that I feel better and lose more weight consistantly when I eat a small breakfast egg and cheese or yogurt and slice of cheese and a healthy lunch (my main meal for the day). I snack on vegies, fruit and nuts (but watch the calories). I don't eat after 5pm. Thu, 6 Jun 2013 15:54:00 EST Don't Let One Slip Up Bother You... If you over stuffed your self at a potluck, or a fast food run gone bad (burger instead of a salad), dont let one slip up get the best of you. Just move on. If you stress on it or starve your self on your next meal, you will be in more hurt than before.<br><br>Everyone makes mistakes and slips up every now and again. <em>30</em> Thu, 6 Jun 2013 14:39:00 EST A simple way to curb mindless eating If I'm wanting to eat I ask myself two simple questions:<br>Are you hungry? Are you willing to eat fruits or veggies? <br>If the answer to both of those is yes, then I know I'm truly hungry and I eat something healthy. If the answer to either of those is no, then it's off to drink some water and do something else. Thu, 6 Jun 2013 10:58:00 EST Ratio of Food on plate Whenever you can (not always) try to make up 50% of your plate with vegetables, 20% carbs and 30% protein.<br><br>This way you'll be full, stay fuller for longer and be eating less carbs and creating low calorie meals. Thu, 6 Jun 2013 07:29:00 EST Believe in YOU You can do anything you set your mind to. Although temptations may arise, you have the power to stomp them down and go on living a fruitful and healthy lifestyle. Wed, 5 Jun 2013 20:36:00 EST DARE TO TAKE A PICTURE OF YOUR MEAL You track, you work out, however, you still need that boost or help? Get back on track by taking pictures of every meal you eat, or snacks you do.. By taking pictures, not only does that help on your tracking but its physical proof that you see to "help you" and think.. oh wait, wheres my fruit, where are my veggies... If someone saw you with this meal, is it right for you? When you see that picture, is that really what you are to be eating? How would this make me feel after I eat this? Tue, 4 Jun 2013 07:03:00 EST Treat food like medicine This is what I am trying. For example I don't take a bottle of aspirins so why eat or ovedose on a box of cookies. I'm trying to think of food as medicine Mon, 3 Jun 2013 13:13:00 EST I take Criticism as Motivation Every time my husband, close family members or friends criticise my fat gain, I do not get disappointed; instead, their comment increases my willpower. I take it as a challenge and run 15 minutes extra on the treadmill. I have been able to increase my stamina and strength for the workouts this way. Sat, 1 Jun 2013 06:38:00 EST Vary your calorie intake If I consume more calories one day, because i went out for dinner or whatever, I then cut back more the next day or two. The body wants stability and if we stay at the same calorie level every day, it adapts to that level. Switching up, so that we are not consuming the same number of calories every single day, the body will not settle in as easily. This helps keep the weight loss progress and can help get through a plateau!<br> <em>9</em> Fri, 31 May 2013 10:17:00 EST Water making you cold? Are you you always cold in the office? Are you not drinking water because it makes you colder? Drink hot water. It'll warm you up and you'll get in your water for the day! Thu, 30 May 2013 14:05:00 EST Can You Do It? Don't Wait to Get Weight I always used to think what should I do so that I can cut weight during my daily activities? <br><br>Apart from restricting my fast food diet to only two times in a month, I never use elevators if there is a staircase. Yes, my flat is on the 10th floor of the building and I use the stairs twice daily. And I think this extremely simple way is helping me to tone my leg and hip muscles. Thu, 30 May 2013 09:48:00 EST To Exercise or Not is your LOSS or Gain! This past week has been the BEST for me and I am SURPRISED I have lost weight without tracking on paper! I have three years experience on SP with tracking my Nutrition so I know what to do and I STILL measure my food,not eyeball it! But though I lost the wt. with the Nutrition tracker through SP, I am learning if I DO NOT exercise AT LEAST 30 minutes a day, WATCHING VERY CAREFULLY what I EAT, I will gain the weight lost back. I have lost 20 lbs. through SP in 5 mos. Fri, 24 May 2013 00:34:00 EST For the "Rule Followers" I have six simple rules that, if I follow, will help me lose weight. (1) No white starches (flour, rice, potatoes); (2) no refined sugars: the obvious ones - pop, candy, ice cream, cookies, cake, etc.; (3) NO EATING PAST 7pm; (4) One small exception a day: 1 cookie, 1 square of chocolate, etc... this way, those cravings are satisified, but with boundaries; (5) no alcohol (stupid source of calories, plus I tend to "cheat" more after a glass of wine)... and (6) MOVE... DO SOMETHING physical. Wed, 22 May 2013 21:13:00 EST snack instead of dinner If you want dessert, or an unhealthy snack...then count that as your meal...not on top of your meal! Fri, 17 May 2013 18:31:00 EST Shakes and Water I drink a healthy meal replacement shake for breakfast and sometime have another for lunch then a regular meal for dinner.. The shakes are quick, full of protein and taste great. I also drink at least 8 oz of water 8 times per day. I snack 3 times a day with no more than 200 calories per snack. I never feel like I am dieting since I eat so often. Wed, 15 May 2013 10:57:00 EST Eat Slowly! Put your fork or spoon down between each mouthful. Chew and swallow that bite before picking up your fork/spoon again. This allows your brain to recognize your "I'm full" signal more easily and definitely before you've eaten too much. Wed, 15 May 2013 10:11:00 EST Flavored Water I add flavor from real fruits to my water. This gives it a natural taste without the artificial sugars.<br> Wed, 15 May 2013 08:37:00 EST Shakeology -my success story Drink shakeology for dinner. Keeps me full and stops me from nighttime snacking. <em>58</em> <br>16 grams of protein and a healthy meal that keeps hunger at bay and actually tastes good. Mon, 13 May 2013 21:19:00 EST varzesh varzesh Mon, 13 May 2013 02:09:00 EST I used to be a fat guy, now I'm skinny I used to be a fat guy. Everybody hates me, my studies getting worse, my crush rejected my love. then I decided to make some 'alteration' to myself. 6-7 months later, my weight dropped from 102KG to 51KG. Many people wanna be friends with me, my studies slightly better, and my crush suddenly wanna couple with me. I'm skinny now, so now you love me!? Then due to what she did to me before, I rejected her like she rejected me before. She sad... and cried. I screwed up. (continue at below...) Sun, 12 May 2013 04:41:00 EST CHOCOLATE I love chocolate but I have a tendency to overindulge. So, to combat this I buy an extra large chocolate bar and break it into pieces. I put them all in a plastic bag and stick it in the freezer. When I crave chocolate I take out just one piece and because its frozen it takes longer to eat. This way I savor the taste. Fri, 10 May 2013 18:59:00 EST Night time eating/bingeing I have learned that I gained most of my weight bingeing in the evenings in front of the television once my children went to sleep. What helped me acheive my goal weight was the following. Keep low calorie snacks handy if you really need to eat. Do not allow high calorie foods in the bedroom if that is where you watch TV or work on a computer. (I stick with 94 % fat free popcorn or an apple.) Learn a craft like cross stitching or crocheting to keep hands busy instead of your mouth. Good Luck! Fri, 10 May 2013 15:22:00 EST Learn to Say 'No' before thinking I have developed a habit of saying 'no thank you' to anything I'm offered to eat that is not on my tracker for the day - before even thinking about what is on offer! People have stopped offering now! Fri, 10 May 2013 04:11:00 EST Love Soda? I used to drink a lot of soda, but I'm not as tempted since I bought my Sodastream machine! I bought the Crystal Light Lemonade syrup for it and it gives my all the delicious fizzy goodness for only 5-10 cals a glass. An average glass of soda is over 100!<br><br>They make so many different flavours, and all syrups are less than half the cals of soda. Wed, 8 May 2013 17:41:00 EST Think through what you're about to eat When I have food cravings I take a moment to think through the process of eating it right through to how I'll feel afterwards, e.g.:<br><br>- the guilt I'll feel about getting off-track<br>- the displeasure at having to log it into my food journal and seeing my daily calorie allowance go over<br>- getting on the scales in the morning and seeing the number go up<br>- the harm I'm doing to my body with those trans fats<br>- wasting any exercise I'd done that day<br><br>Not so keen on eating it ... Tue, 7 May 2013 05:41:00 EST The power of self will I have recently discovered the power of my self will in helping me stick to my planned fitness and nutritional goals for the day. In the morning when I reach out to snooze my workout alarm, I tell myself that I have rested for the night and that it's time to get moving. During the day when I am tempted by extra snacks I tell myself to stick to the planned snacks and nutrition for the day, otherwise that hour of exercise in the morning would have been wasted. <em>224</em> Tue, 7 May 2013 03:14:00 EST Water, water, water! It was made VERY obvious to me recently when I upped my water intake that that was just what I needed to get back on track with weight loss. I'd never noticed how important water could be until I made this change. If you find water boring, there are TONS of ways to make it more interesting! A quick internet search will give you ideas! Thu, 2 May 2013 19:40:00 EST Rule of thumb for eating I follow what I call 4-3-2-1<br>4 servings of veggies and fruits,<br> 3 servings of protein, <br>2 servings of whole grains, <br>1serving of sweets/fats...<br>12 glasses of water day ( 1 glass per hr)<br>Keeping this simple tab has kept me in track of nutrients I need for the day Tue, 30 Apr 2013 09:15:00 EST WALKING I have tried so hard to loss weight and have failed miserably. Walking is the key to losing weight so I am going to start walking everyday even if it does hurt but I want this so badly. So lets all walk for a healthier life style and we will be successful. Mon, 29 Apr 2013 20:08:00 EST Spark People Phone App! The App for Spark people has been my rock. Tracking food isn't easy but with the help from the app, Im able to keep track and see where I am from day to day with calories and fat. Big help! <em>41</em> Mon, 29 Apr 2013 16:24:00 EST EMERGENCY FOOD I always grab an apple and a big lidded glass filled with Crysal Light as I go out the door. It helps me not to stop at a fast food place because the apple keeps me satisfied till my next meal. The drink quenches my thirst instead of getting a soda. <em>43</em> Wed, 24 Apr 2013 22:16:00 EST PREPLAN AND PRETRACK your foods! I have a very hard time keeping track of my foods... My hubby and I started to preplan our meals.. at that time, I will log them into my sparks tracker for that week... when I eat them, all I have to do is click on it.. I started doing this for breakfast and lunch and it has kept me on track 90% of the time.. just knowing what you are going to eat saves time and even time for tracking! Wed, 24 Apr 2013 09:48:00 EST My scale. I took my scale out of the bathroom and placed it in my kitchen near my refrigerator. Practically right in front of the door. Also, I put a huge sticky on the refrigerator with my goal weight written in bright bold red numbers. A reminder and a visualization. Every time I walk in the kitchen to the frig. the scale and sticky great me. <em>192</em> Mon, 22 Apr 2013 14:37:00 EST Food Journaling I journal everything I eat (even a piece of gum) & drink. I track calories, carbs, fat g., protein, dietary fiber and sodium & tally it up every night. Than at the end of the week I tally up all of my weeks totals and find the average. Sometimes you'll have 1 bad day but within the entire week you can still be right on target. It has helped me a ton! Sun, 21 Apr 2013 12:00:00 EST raspberry ketones This appetite suppressant will keep you from eating large meals and craving those sweet treats we love but are deadly. Take only if your system can tolerate them. They really do work. <em>9</em> Wed, 10 Apr 2013 16:16:00 EST Holding myself accountable Using the nutrition tracker is very important to me. I even have the app on my phone. The part of this activity that has helped the most is I don't mindlessly eat anymore. Food is now fuel for my body. I pay close attention to what foods I eat and what my food is made of. I plan ALL my meals. It may sound hard, but its not. I now eat to live rather than eat because I can. The amazing thing about this change is that I enjoy and have more appreciation for my meals now. Wed, 10 Apr 2013 10:48:00 EST medication I have gained 90lbs in 8 months on medication. So my doctor has put me on adderall for ADHD to lose the weight, so far I have lost 26lbs in 4 months on the adderall. I eat normal which is pretty healthy and I exercise a little. I gained 50lbs before on seroquel and lost it on abilify. So medication can really do some damage. I take the meds for schizophrenia and have to be on them. I wish there were natural alternatives to the medication but the ones I have tried do not work for me. Mon, 8 Apr 2013 16:05:00 EST Close the kitchen after dinner <em>306</em> Sat, 6 Apr 2013 18:50:00 EST Counting Calories for Weight Loss Counting calories may be the hardest part of a successful weight reduction, but it is the only true way to lose those unwanted pounds Thu, 4 Apr 2013 09:25:00 EST Water Water Everywhere! Before I even get in the shower in the morning, I grab a big 32 oz. tumbler of cold water to drink. I drink 1/2 while the shower is warming up and the other 1/2 while I finish getting ready.<br>By the time I leave for work I have already drank 1/2 my water.<br>I fill it up again for the day (This one I don't always finish).<br>I fill up another for the ride home and make myself finish it before I walk back in the door.<br>When I work out I fill another for the health club.<br> <em>274</em> Thu, 4 Apr 2013 01:40:00 EST Live Like You Already Reached Your Goal I realized a good way to keep yourself exercising and eating healthy - and that's to do everything as if you've already reached your weight loss goal!<br><br>When you lose weight, your stomach shrinks along with you, making you feel full faster. Because you know this - and you don't want to stretch out your stomach - you are compelled to eat less. With this kind of mindset, you're eating less. This is a method of portion control.<br><br>I have already lost a few pounds by doing this! You can,... Tue, 2 Apr 2013 14:36:00 EST Eat your spanakopita (Greek spinach pie) You can eat vegetables in lots of ways. You can eat them raw,boiled,roasted or fried. But what happens if you're not a veggie person or your kids don't eat their veggies? Try making a spinach pie recipe. It's healthy,tasty and you and your family will love it. It's a good source of Vitamin A & C. Sun, 31 Mar 2013 06:27:00 EST Sleeping helps you lose weight After daily weighing for a while, I've really noticed that I lose weight after a good night's sleep. So to avoid night time eating, DH & I go to bed earlier. We say, "Off to lose some weight" as we go to bed. I used to hate going to bed, now I am happy to take myself off. Sat, 23 Mar 2013 20:29:00 EST Dont give up the junk foods you love all together One day a week, usually saturday when I go places, I have a crap day. On this day I have a break off my diet and eat the junk food I cant have when I'm on my diet. Because of how driven I am toward losing weight, I'm at the point where chocolate and skittles don't seem very appetizing anymore, so instead i waste my calories for the day on going out to eat. This not only keeps you on your diet during the week but helps you lose weight due to the difference in calories. <em>4</em> Sat, 23 Mar 2013 15:28:00 EST portion control Yes, I want candy! When I get a urge for sweets I let my self have just one. That only works if I don't bring it into the house. So, when at the store and temptations abound, I let myself choose one thing - a candy bar or a cookie, something small. I feel better with that than buying a whole bag or box of something. We don't have to deny ourselves. We just have to use portion control and keep temptations out of our everyday life. <em>381</em> Fri, 22 Mar 2013 19:13:00 EST Reward Yourself Setting and reaching goals deserve to be rewarded. BUT don't reward yourself with food - we are not dogs. Reward yourself with a new outfit, trip to the spa or something you've wanted to do but couldn't because your weight held you back. Fri, 22 Mar 2013 07:28:00 EST Drinking more water to hydrate and flush your system My health club has a steam room and sauna. I will use both to relax and sweat, but also to hydrate my body inside and out. The heat makes you drink lots of water and cleans the pores. I also feel like I am on a mini vacation <em>198</em> Wed, 20 Mar 2013 14:47:00 EST Feel like I'm cheating -- it got so easy I knew that alcohol had calories but didn't listen and drank daily anyway. Then I gave up alcohol and like magic, the weight started to come off. I've more than doubled the rate on my 2nd 10 lbs vs my 1st 10 lbs lost when I was drinking. It feels like I am cheating! And when not drinking, I'm less likely to overeat and more likely to get some exercise in. Plus with the extra calories available for my daily allotment - I have more choices in the foods I eat. Fri, 15 Mar 2013 07:03:00 EST KILL YOUR CRAVING <em>224</em> TO KILL YOUR CRAVING FOR OTHER FOODS......DRINK A HUGE GLASS OF GINGER ALE WITH ICE AND FRESH LEMON AND EAT 2 DILLED PICKLES. IT WORKS.... ENJOY! Mon, 11 Mar 2013 21:25:00 EST Cravings: the 15 minute rule When I have a terrible craving, I tell myself I can have it in 15 minutes if I really still want it. In the mean time, I drink water and consider if there might be an emotional trigger to the craving. If so, I try to deal with the feelings first. Most of the time, I forget about the craving or it becomes less intense so I can deal with it without overindulging. Sometimes I decide to eat the treat, but if I do, I know I made a conscience decision I can live with, not an impulsive one. Fri, 8 Mar 2013 12:10:00 EST How can I track home-made meals? A: food scales & groupings Estimating calories in home-cooked meals can put you wildly off the mark. If you frequently make a dish, take the time to enter each ingredient and its weight as a Grouping. <br><br>Record ingredients' weight as you make it. Write it down on paper, you don't have to enter it while you're cooking! Put the total weight of the dish in the title as a reminder. Weigh your serving then divide that amount by the total recipe weight. Enter that percentage as the quantity of the Grouping when you trac... Fri, 8 Mar 2013 11:26:00 EST Gluten free diet I have a friend who has Celiac disease. As a challenge I told him I would try going a week without eating breads chips, or anything w/ gluten in it so I could appreciate what his diet is like. Turns out, I felt GREAT after that week, so I decided to try to go longer....<br><br>That was over a month ago, & I'm still gluten free. My appetite has shrunk like you would not believe! I don't even miss the bread anymore, and I've lost 11 lbs since! Thu, 7 Mar 2013 20:13:00 EST Taste If it taste bad the first bite. It's not. Going to taste better after 3 or 4 bites! Wed, 6 Mar 2013 22:53:00 EST Time Its what you do the majority of the time that adds up...You can eat whatever you want 2 days a week but the rest of the time stay on track and the weight will stay off. Wed, 6 Mar 2013 17:55:00 EST Beauty in the eyes of the beholder I have had people tell me that I am going to fail at this goal and I just tell them that I am no quitter. So if people tell you that you are a failure and that you are not beautiful then just look them in the eye and tell them that beauty is in the eyes of the beholder and they will see that you are right., Tue, 5 Mar 2013 22:33:00 EST Think only about today. Dont think about anything but today. Getting through today is the goal. Not if I will lose 5 pounds this month or if I will fit into that dress I love. Concentrating on staying within my calorie limit and my exercise today. I will worry about tomorrow when tomorrow comes. Tue, 5 Mar 2013 12:11:00 EST eat different things and # of calories Always mix up your calories each day, For example it is easy for people to get used to eating the same breakfast every day because it has a particular number of calories. The problem is, you get board with it and your body adjusts to it so eventually you stop loosing weight. Mixing it up every day keeps your body from adjusting to the same foods and number of calories per meal each day. Sat, 2 Mar 2013 21:38:00 EST Weight loss and elimination A daily drink of apple cider vinegar with honey and cayenne pepper makes for a real pick me up and colon cleanser Sat, 2 Mar 2013 19:30:00 EST Fighting cravings for sweets/snacks Keep some sugar free, fruity flavored gum on hand. When you feel the need for sweets, chew your gum instead. That way, you feed the craving in your head and not your stomach. Wed, 27 Feb 2013 15:07:00 EST Use A Straw To Drink Water I found that if I use a straw when I drink water, I am able to get more in. I usually am able to refill my cup (16oz) 2 times before the ice has completely melted from the first cupful. <em>274</em> Wed, 27 Feb 2013 10:46:00 EST Writing A Diet Diary I could never do a diet diary until I decided to make my weight loss journey something I could share and inspire others with. So I started typing everything every I felt, what I ate, what recipes I found. It motivated me to think I might help someone else one day who feels fat and hopeless. I feel so much more empowered and I am becoming my own weight loss expert! <em>58</em> Tue, 26 Feb 2013 20:54:00 EST Eat Regularly Aim to eat every four hours, breakfast, lunch, dinner and snack. That way your body learns that food is in good supply and stops it from going into famine mode where it stores ever bite as fat as it doesn't know when the next meal will be.<br><br> Tue, 26 Feb 2013 02:56:00 EST Brush teeth to stop snacking To keep snacking in check at night I will brush my teeth after dinner or my healthy snack to mark the end of eating for the day. After my teeth are brushed I am done for the day. I have used this technique to help me overcome plateaus also. Mon, 25 Feb 2013 08:32:00 EST Sweet tooth? When the craving hits... grab 12 chocolate chips and eat 1 at a time. Craving gone and only about 70 calories. You could also eat 1 tsp of plain sugar. Trust me, you eat that and your sweet tooth is GONE. Sat, 23 Feb 2013 13:11:00 EST Never been happier.... I lost 40lb in 24 days. It was healthy, it supported and it was life changing for me. Onto a happier me. Fri, 22 Feb 2013 21:21:00 EST smoothie constant, loyal, dedicated and strict Fri, 22 Feb 2013 20:14:00 EST The Power of the Tootsie Pop When I get a sweet tooth craving, primarly after lunch or dinner, instead of reaching for chocolate or cookies, I reach for a tootsie pop. Sucking on a tootsie pop will last 30 to 45 minutes and you get the chocolate tootsie roll at the end. By the time you are done the pop your sweet tooth craving is satisfied and it only cost you 60 calories. Try it, it works!!<br> Thu, 21 Feb 2013 16:15:00 EST Secret to weightloss and health In order to lose weight, you should drink half your weight in ounces of water daily. example: if you weight 160lbs, drink 80oz of water throughout the day :) Not only will you shed weight faster, BUT it helps your hair and skin better looking and moisturized :) Wed, 20 Feb 2013 18:52:00 EST The Power of Sleep If you are hungry in the evening and have already used up your calories for the day, go to bed early! I am sure we all need more sleep anyway for a healthy body. You can't eat when your sleeping! Unless of course you sleep walk into the kitchen! Night, Night<br> <em>102</em> Tue, 19 Feb 2013 21:27:00 EST The ONLY Secret to Getting Healthy and Fit is... You have to DECIDE that you WANT it MORE than anything. You have to DECIDE that you NEED it like food, water, and air! Let's get it!<br><br> <em>344</em> <em>84</em> Tue, 19 Feb 2013 10:10:00 EST Don't starve, eat Most people think weight loss consists of exercising and fasting, but the real solution is to exercise AND eat (the correct amount of course - 1500-1800 calories). If you eat too little, your body stores everything because it doesn't know when its next meal is coming. However, if you eat enough, your body is willing to let go resulting in lost weight! So eat people! Sun, 17 Feb 2013 23:45:00 EST Don't Make Big Changes When you stall-be persistant while making a small change. Fri, 15 Feb 2013 10:33:00 EST You can have it - LATER When I want a second helping or a naughty treat, I tell myself I can have it - in 30 min. I clock-watch waiting for my treat for about 10 min, then find that my 30 min has long-passed and I don't want it anymore! If I still DO want it, I have it, but usually it doesn't matter anymore Wed, 13 Feb 2013 23:42:00 EST Squats before eating Challenge: do 30 squats before each meal and snack; it all adds to getting in shape! Mon, 11 Feb 2013 07:16:00 EST Measure Everything I make sure I measure everything I eat, and was surprised to find that my guess work was shortchanging me ..... little wonder I felt hungry when I shouldn't have! Sun, 10 Feb 2013 22:48:00 EST Spark people if I stick to the plan it works I find that my self esteem and sticking to the spark peoples plan and excersizing it works. <em>213</em> Sun, 10 Feb 2013 19:12:00 EST Greek yogourt Greek yogourt is my go-to snack when I've got an evening craving for something sweet. Try Oikos 2%, it's got fruit sauce at the bottom... delish! And it runs you 100 Cal. A little bit of fat is better than fat free, remember they replace the fat with something else! Sun, 10 Feb 2013 17:02:00 EST Water, water, and more water We have all heard about the importance of drinking water but That is my secrete. The more I drink, the more I lose and feel better doing it. My skin looks better, I am not as snacky, and I feel better while losing weight. Sun, 10 Feb 2013 15:08:00 EST Keeping Everything In Place This is a small tidbit that may support you on your weightloss journey...For those women who maybe starting out with a little more weight (200 lbs +), try using a compression garment, body shapers (i.e. girdles). It helps with keeping everything in place. Sun, 10 Feb 2013 11:44:00 EST Make Healthy Choices Automatic Choose a few healthy Breakfast and Lunch combos that you enjoy and know will meet your daily nutrition and calorie goals. Sun, 10 Feb 2013 10:21:00 EST Jog around the house constantly Every morning I jog around the house as I do all my daily chores, as well as, surf the net, read emails, read the paper, etc. Sun, 10 Feb 2013 10:02:00 EST Water Drink, drink, drink your water. In a week you won't be running to the bathroom so much. Sun, 10 Feb 2013 09:07:00 EST At Total Me! For weight loss using the Spark tools for recipes, the recipe calculator, and then being able to track anything and everything that went into my mouth helped me develop an entirely new lifestyle so that I did not think of dieting but I wanted what was healthier! It was also a help to know that because of my work schedule that I could make Spark work within my busy schedule! However, when I retired the whole website, team and friends were there for me to continue learning! Sun, 10 Feb 2013 04:32:00 EST Small steps! everytime i am waiting for my food to get cooked or brushing i try to do squats or stretches. however small they look,it all adds up to the entire fitness! Sun, 10 Feb 2013 01:19:00 EST tracking food Tracking food is the secret. if you don't track your food you get food amnesia -- you ""forget" what you have eaten and so you eat more than what you should Sat, 9 Feb 2013 06:51:00 EST Make time to exercise, even if its only a little Exercise is key when it comes to losing weight. It goes hand in hand with your dieting efforts, so we need to be just as aware of our activity as we are of our food intake. We need to remember that ALL activity counts, whether it be parking further away, taking the steps instead of the elevator, or walking the dog, it all counts! So let's all get active! <em>9</em> Fri, 8 Feb 2013 13:10:00 EST PEP My secret to success is PEP<br>P-prayer <br>E-exercise<br>P-portion<br> I start my day off by putting God first giving Him all of my shortcomings and drawing all of my strength from Him. I turn to Him in times of struggle. He carries me through.<br> I am doing the c25k 3 days a week and exercising at least 10 min. on the other days.<br> I am using the food tracker waching my portions and adding fruits and vegies for all of my meals and keeping my snacks healthy. Fri, 8 Feb 2013 12:02:00 EST Drink 64oz of water from February 1st to March 1st drink water with every meal and when you work out...even while your not eating too...drink it before bed and when you wake up Tue, 5 Feb 2013 21:25:00 EST Healthy Fats I find keeping a serving of unsalted nuts helps me when I am hungry. They really raise my blood sugar fast so I do not feel hngry or tired. Sat, 2 Feb 2013 18:22:00 EST Jump start on weight loss or breakthrough that plateau I have struggled with losing weight for years. I am a very active person and always have been, but the natural aging process and slowing metabolism caught up with me. It was hard for me to start losing weight. I found relieve when I came across the 24 day challenge by AdvoCare. Sat, 2 Feb 2013 04:37:00 EST Quit smoking and loose weight Every time you think about a cigarette put on one fast song and do cardio for just that one song. I did that and lost 5 pounds the first month I quit and never looked back. Good luck! Fri, 1 Feb 2013 13:33:00 EST Drinking More Water Sometimes we think we are hungry when really we just need to drink some water! Seriously, my husband and I drink water when we think we are hungry, like late in the evening and wouldn't you know, we don't have the hunger pangs anymore! Fri, 1 Feb 2013 12:27:00 EST