SparkPeople Weight Loss Secrets http://www.sparkpeople.com/secrets-category.asp?category=weight-loss Learn some of the secrets of success for Weight Loss from SparkPeople members. SparkPeople Weight Loss Secrets http://www.sparkpeople.com/assets/nav/nav_logo_v3.gif http://www.sparkpeople.com/secrets-category.asp?category=weight-loss Eat Breakfast Daily http://www.sparkpeople.com/secrets.asp?tip=48496_eat_breakfast_daily It sets you up for a successful day of eating. What you eat for breakfast has a powerful impact on how hungry you are for the entire day. My biggest weapon in fighting against evening eating is eating breakfast. Well, I see there is a minimum word count on secrets of success. I guess uncomplicated, easy to explain secrets aren't good enough. I guess I'll add, then, that eating breakfast has been found to be a common habit in people who have lost weight and kept it off. I always include plent... Sat, 24 Sep 2016 08:51:00 EST No forbidden foods http://www.sparkpeople.com/secrets.asp?tip=48484_no_forbidden_foods I decided that this time I am not putting any food on the forbidden list. I have found that if I give myself permission to have what I want and limit the portion I'm less likely to "fall off the wagon" and binge. I have incorporated some of these foods into my menu. I am finding that giving myself the permission to have them makes me; 1) enjoy them more when I have them and 2) makes me want them less. It works for me.<br><br> Carbs are my thing. I have my wheat thins (counted out into ser... Fri, 23 Sep 2016 14:56:00 EST Plan out your obstacles and how to get past them. http://www.sparkpeople.com/secrets.asp?tip=48477_plan_out_your_obstacles_and_how_to_get_past_them You have a goal in mind and a plan set up for how to get there. But just like planning your success, it's also important to plan your obstacles! We all face them, whether it be losing motivation, being tempted by family gatherings or just being too tired to hit the gym. Having a plan set up to get past life's obstacles will better prepare you for those stresses! Weight loss is never easy, but planning ahead and knowing what you need to do to keep you on track is going to be your life saver! <... Fri, 23 Sep 2016 08:51:00 EST Track the Foods (and Drinks) you Consume Every Single Day (Even those Small Snacks at the Office!) http://www.sparkpeople.com/secrets.asp?tip=48459_track_the_foods_and_drinks_you_consume_every_single_day_even_those_small_snacks_at_the_office I was most successful in my weight loss efforts when I took the time to track the foods I ate every single day. When I took the time to track the calories in that slice of cake I had at the office or the pizza slice one of my co-workers sent in my direction, it was a real eye-opener how the calories consumed would add up.<br> <br>I think the most important lesson I learned from tracking my food consumption, was in learning more about calories in foods I eat on a regular basis. For example, ... Thu, 22 Sep 2016 00:35:00 EST Walking for Health http://www.sparkpeople.com/secrets.asp?tip=48453_walking_for_health Sitting in my chair after not walking for almost two years, I felt like a big, squishy slug. I have gained back 40 of the 52 pounds I lost. My pants are too tight. I feel awful. So, I called my walking buddy and bullied her back into hitting the track. First day we walked a mile, and barely made it. But, lo and behold, I slept well for the first time in a long time. Two days later, we went for another mile long walk. It was easier and I noticed my back wasn't hurting so badly. Three ... Wed, 21 Sep 2016 18:11:00 EST Weight Loss: Reasons it May Be Stalled or Not Happening http://www.sparkpeople.com/secrets.asp?tip=48431_weight_loss_reasons_it_may_be_stalled_or_not_happening There are many reasons that weight loss stalls. Some of the most common ones that have been documented in articles include:<br><br>Weight loss is a slow process, which includes time the body needs to adjust to your new, healthy routine. If you go from couch potato to exercise guru, your body has to make adjustments. <br><br>Your expectations of how quickly the weight should be released could be unrealistic! Some may lose 4 lbs. in a month, but you maybe only lose 1 or 2 lbs. We have to t... Tue, 20 Sep 2016 13:45:00 EST Drink 8 Glasses of Water a Day to Feel Full and Eat Less http://www.sparkpeople.com/secrets.asp?tip=48423_drink_8_glasses_of_water_a_day_to_feel_full_and_eat_less To help with my weight loss efforts I have been working to drink more water each day, and also to cut soda from my diet and replace it with water as my drink of choice. <br> <br>Drinking 8 glasses of water each day helps me stay hydrated and avoid overeating. I have read articles about how people confuse thirst (dehydration) for hunger, so they’ll tend to eat rather than drink water, which adds calories to the day’s food intake. I have learned that if I’m craving a mid-afternoon snack, I’ll... Tue, 20 Sep 2016 08:07:00 EST Yes, you do need a buddy. http://www.sparkpeople.com/secrets.asp?tip=48419_yes_you_do_need_a_buddy Yes, you do need a buddy. Someone to help you with your quest to lose weight, get fit, and make this a lifestyle change, not a fad. <br><br>I have tried for three years now, and failed. I have lied to myself about what I am eating, cause I want to look good on paper, and I am the only one that knows that I a not being totally honest. I have weighed each week, and can't shade it to look better than it is, because someone else weighs me. I, if you look at my tracking, would think that I am r... Mon, 19 Sep 2016 23:27:00 EST Eat all the time! http://www.sparkpeople.com/secrets.asp?tip=48410_eat_all_the_time I have been a spark member for 10 years and I am finally back at this. Over the last 10 years I have tried walking, gym memberships, cycling, and even a few "diets" none of them working because I would always justify eating out and large portions since I was exercising. This time in just 12 days I have lost 7.5 lbs with not much effort. There are two main things that are different this time around and I feel are the main reason why I have already lost weight and am actually excited to see how... Mon, 19 Sep 2016 15:16:00 EST My Attack Plan http://www.sparkpeople.com/secrets.asp?tip=48409_my_attack_plan I have no "secret' plan, and to date, not too much success since I have been on the SparkPeople plan for only one month. What I do have is this:<br>--Commitment. I know that losing a significant amount of weight will take a long time, perhaps as long as a year. Or more. I am willing and stubborn enough to do it.<br>--A Plan. After looking at a number of possible plans, I have selected SparkPeople. I believe it is safe, sane, interesting and doable.<br>--Motivation. I know that for my lo... Mon, 19 Sep 2016 14:36:00 EST Dieting Mistakes and How to Fix Them http://www.sparkpeople.com/secrets.asp?tip=48384_dieting_mistakes_and_how_to_fix_them Here are some frequently made diet mistakes that sabotage our efforts.<br><br>Eating out: Portions are usually at least twice what a healthy portion should be. Ask for a take-out box right from the start and box up ½ the meal. Then it’s not tempting to over-eat.<br><br>Food labels: Train yourself to look at the serving size information to help avoid eating too much. For example, when you make a sandwich, typically you eat 2 slices of bread. Without knowing the serving size you may end u... Sun, 18 Sep 2016 07:33:00 EST Bran is a big part of my plan http://www.sparkpeople.com/secrets.asp?tip=48382_bran_is_a_big_part_of_my_plan It isn't really a secret but getting enough fiber is critical to weight loss. I use bran cereal as a snack in place of ice cream that I used to eat at the same time in the evening. Not only am I getting far less fat and calories, but the bran fiber helps me shed pounds. The choice of milk is skim if I am trying to rapidly loose weight and 1% milk if I am trying to maintain weight loss. Bran keeps things regular. When not regular, I feel sluggish, heavy, tired, uncomfortable and bloated. Being... Sun, 18 Sep 2016 01:05:00 EST Stick to the plan http://www.sparkpeople.com/secrets.asp?tip=48352_stick_to_the_plan Stick to the plan - no cheating. It really does work that way. If for some reason you are not in the mood for what is on the menu --- substitute it. You will be surprised what you can have and still stick to the plan. It is fun, for me at least, to see how many choices there are. Amazing what can happen if we just do what we are told.<br><br>It really is true that water is important. If you space it throughout the day it makes it a lot easier. I was not a water drinker. I just only dran... Fri, 16 Sep 2016 14:51:00 EST Track Exercise and Housework Activities Every Day to Help Keep Your Exercise Program Challenging http://www.sparkpeople.com/secrets.asp?tip=48340_track_exercise_and_housework_activities_every_day_to_help_keep_your_exercise_program_challenging I find that tracking my exercise program is just as important as tracking my food intake. As with recording my food intake, I have the greatest success when I make it a point to track all of my exercise activities every day. Tracking lets me know what types of activities I am doing and how long I am spending on each one. This helps me know when I need to make changes to exercises, repetitions, weight or tempo. As my fitness levels increase, I try and change up my exercise activities to en... Fri, 16 Sep 2016 00:17:00 EST Eat a planned snack within 30 minutes of a workout http://www.sparkpeople.com/secrets.asp?tip=48337_eat_a_planned_snack_within_30_minutes_of_a_workout I teach an average of 8 hours worth of fitness classes at a local gym and still struggle with an excess of body fat. My morning bodyfat measuring bathroom scale typically tells me I'm about 45% bodyfat. I know that this is not the most accurate way to measure bodyfat, but I use is as a guideline to determine if I'm headed up or down, nothing more. <br><br>Last year I wanted to lose some of the excess fat because I was going on a week long touring bike event where I was going to ride 50-70 mil... Thu, 15 Sep 2016 23:29:00 EST The Big Picture is Overwhelming, Break it Down into Smaller Goals http://www.sparkpeople.com/secrets.asp?tip=48322_the_big_picture_is_overwhelming_break_it_down_into_smaller_goals Thinking about the fact that I have over 40 pounds to lose is intimidating and seems (at times) like an impossible goal. If I spend too much time thinking about it, I get frustrated and overwhelmed and often just want to throw in the towel. <br><br>So I focus on the smaller picture. Sure, it's always in the back of my mind that I have a ways to go, but each day, I'm motivated by the fact that the numbers on the scale are moving in the right direction. Even if it's only by two-tenths of a ... Thu, 15 Sep 2016 09:15:00 EST Track the Foods (and Drinks) you Consume Every Single Day (Even those Small Snacks at the Office!) http://www.sparkpeople.com/secrets.asp?tip=48318_track_the_foods_and_drinks_you_consume_every_single_day_even_those_small_snacks_at_the_office I was most successful in my weight loss efforts when I took the time to track the foods I ate every single day. When I took the time to track the calories in that slice of cake I had at the office or the pizza slice one of my co-workers sent in my direction, it was a real eye-opener how the calories consumed would add up.<br> <br>I think the most important lesson I learned from tracking my food consumption, was in learning more about calories in foods I eat on a regular basis. For example, ... Thu, 15 Sep 2016 05:47:00 EST Journal, Journal, Journal http://www.sparkpeople.com/secrets.asp?tip=48309_journal_journal_journal Write down DAILY what you eat, the water you drink (and anything else you drink), exercise, how long and quality of sleep, how you feel. I also put my To Do list in my journal and draw a circle next to each item. I fill half the circle in if I started it, then fill it all in if it's finished. For instance, make an appointment with my Optometrist...called and left a message means I fill in half a circle. After they returned my call and we schedule an appointment, means I can fill it all in... Wed, 14 Sep 2016 13:15:00 EST Drink 8 Glasses of Water a Day to Feel Full and Eat Less http://www.sparkpeople.com/secrets.asp?tip=48281_drink_8_glasses_of_water_a_day_to_feel_full_and_eat_less To help with my weight loss efforts I have been working to drink more water each day, and also to cut soda from my diet and replace it with water as my drink of choice. <br> <br>Drinking 8 glasses of water each day helps me stay hydrated and avoid overeating. I have read articles about how people confuse thirst (dehydration) for hunger, so they’ll tend to eat rather than drink water, which adds calories to the day’s food intake. I have learned that if I’m craving a mid-afternoon snack, I’ll... Tue, 13 Sep 2016 07:32:00 EST Trusting My Body Wisdom http://www.sparkpeople.com/secrets.asp?tip=48272_trusting_my_body_wisdom Your body has an innate wisdom about what is good for it, what it needs and how much. The biggest problem we lifetime dieters have is understanding that and LISTENING to our bodies. We always think this expert over here or that expert over there knows better. The truth is, we are the ONLY expert when it comes to our OWN bodies. We know what works best if we would only TRUST ourselves enough to believe it!<br><br>While the experts may know what is best for the AVERAGE person, not one of us is ... Mon, 12 Sep 2016 15:20:00 EST Log everything I eat http://www.sparkpeople.com/secrets.asp?tip=48268_log_everything_i_eat If you have read my blogs, you'll see where I give a lot of credit for my success to keeping a small notebook with me and writing down everything I eat. For the most part, I don't sweat entering calories, carbs, etc., because that's not my eating plan. <br><br>The main reasons for logging my intake are awareness and accountability. I spent years in Al-Anon before my husband got sober. They have many sayings called "slogans." One of them (they may have borrowed from AA) is "Denial is not ... Mon, 12 Sep 2016 08:11:00 EST Consistency is the key http://www.sparkpeople.com/secrets.asp?tip=48254_consistency_is_the_key I have had no luck with tracking calories but what does work for me is when I am consistent with both my exercise and my nutrition. IF I log in to Spark People in the morning and see whats happening and how people are challenged it usually motivates me to get going. IF I can't do a long walk or run or work out I will try to do 10 minutes and hour. Or maybe 5 minutes. At the end of the day it adds up. I will pace when Im on the phone or I will put the laundry away taking small batches and... Sun, 11 Sep 2016 16:35:00 EST Self discipline and loyalty http://www.sparkpeople.com/secrets.asp?tip=48245_self_discipline_and_loyalty I have yet to reach my original goal, but I have never been so close. I'm writing this with only 5 lbs to go.<br><br>Here at the end of the race against time, (end of September is my goal due date) I've learned so much and my life has ultimately changed as far as self confidence and self esteem! I CAN do this. And so many years passed where I thought that my body was unable to lose fat. Seriously, I thought I had a defect!<br><br>My secrets of success seems to be a combo of many small things.... Sun, 11 Sep 2016 09:15:00 EST Clean, Raw, Whole is the way to Go! http://www.sparkpeople.com/secrets.asp?tip=48238_clean_raw_whole_is_the_way_to_go Most of the categories match up with this secret. But it's easy. Go clean and go Raw and go Whole. <br>Over the summer I watched a documentary called "Forks over Knives". It helped change my life. I highly recommend it, as well as the book "The China Study". Everything made sense. So I quit dieting and instead, changed my diet. If you've read my profile info then you know just the highlights of the results. <br>This lifestyle is so great because there's no calorie counting and fat counting or... Sat, 10 Sep 2016 21:08:00 EST No grains, no dairy, no legumes at home to lose the pounds http://www.sparkpeople.com/secrets.asp?tip=48232_no_grains_no_dairy_no_legumes_at_home_to_lose_the_pounds I follow a pseudo paleo diet at home (no grains, no dairy, no legumes, no processed foods no added sugar except for a bit of milk chocolate before bed) when I want to lose weight. Snacks tend to be a small handful of nuts, and both fresh & dried fruits. It's mostly meat, vegetables, fruit, and nuts.<br><br>I only eat out ~once a week, and can eat grains and legumes outside of the house. These could be considered "cheat meals", but I just think of it as part of living life. This particular exc... Sat, 10 Sep 2016 13:52:00 EST 1 Daily Teaspoon Of This Spice Could Help You Lose 3 Times As Much Body FatBy CAROLINE PRADERIO in Prevention Magazine http://www.sparkpeople.com/secrets.asp?tip=48230_1_daily_teaspoon_of_this_spice_could_help_you_lose_3_times_as_much_body_fatby_caroline_praderio_in_prevention_magazine 1 Daily Teaspoon Of This Spice Could Help You Lose 3 Times As Much Body Fat<br>By CAROLINE PRADERIO MARCH 23, 2015<br>Cumin Boosts Weight Loss<br><br>Trying to kick a weight loss plateau? Unhand the celery and head for the spice cabinet: New research shows that cumin powder can help jumpstart weight loss, decrease body fat, and improve unhealthy cholesterol levels naturally. <br><br>Researchers at Iran's Shahid Sadoughi University of Medical Sciences randomly split 88 overweight or obese wome... Sat, 10 Sep 2016 11:49:00 EST Track the Foods (and Drinks) you Consume Every Single Day (Even those Small Snacks at the Office!) http://www.sparkpeople.com/secrets.asp?tip=48201_track_the_foods_and_drinks_you_consume_every_single_day_even_those_small_snacks_at_the_office I was most successful in my weight loss efforts when I took the time to track the foods I ate every single day. When I took the time to track the calories in that slice of cake I had at the office or the pizza slice one of my co-workers sent in my direction, it was a real eye-opener how the calories consumed would add up.<br> <br>I think the most important lesson I learned from tracking my food consumption, was in learning more about calories in foods I eat on a regular basis. For example, ... Fri, 9 Sep 2016 05:29:00 EST Combining food is the perfect way of loosing weight! http://www.sparkpeople.com/secrets.asp?tip=48159_combining_food_is_the_perfect_way_of_loosing_weight Did you know that you can lose weight by just combining the right foods at one meal. <br><br>This doesn't mean you have to eat less or more, only if you want to. But you will still lose weight considerably.<br><br>If you eat the food in the right combination your digestive system will work better, your body will not storage unwanted food.<br>The unwanted food usually turns into toxins and cellulite.<br><br>If you want to Burn Fat Fast:<br><br><br>YOU CAN NOT MIX TOGETHER:<br>-Carbohydrates an... Wed, 7 Sep 2016 10:08:00 EST Drink 8 Glasses of Water a Day to Feel Full and Eat Less http://www.sparkpeople.com/secrets.asp?tip=48155_drink_8_glasses_of_water_a_day_to_feel_full_and_eat_less <br>To help with my weight loss efforts I have been working to drink more water each day, and also to cut soda from my diet and replace it with water as my drink of choice. <br> <br>Drinking 8 glasses of water each day helps me stay hydrated and avoid overeating. I have read articles about how people confuse thirst (dehydration) for hunger, so they’ll tend to eat rather than drink water, which adds calories to the day’s food intake. I have learned that if I’m craving a mid-afternoon snack, ... Wed, 7 Sep 2016 08:51:00 EST The Secret of My Success... http://www.sparkpeople.com/secrets.asp?tip=48146_the_secret_of_my_success Having lost well over a hundred pounds and kept it off for over 4 years, I think I might have figured out a little of what works for me. I used to be of a mind that once I slipped, that was it. I have since learned that the best way to be successful with weight loss is to learn to forgive yourself when you make a poor eating decision(s). Instead, you just pick yourself up, dust yourself off, and do the next right thing. <br><br>Waiting for tomorrow and giving in the rest of the day just c... Tue, 6 Sep 2016 23:14:00 EST Small Changes Can Add Up http://www.sparkpeople.com/secrets.asp?tip=48135_small_changes_can_add_up There are a bazillion.. if that is a word... reasons to exercise that have nothing to do with losing weight but maybe for rehab from a surgery or just to keep your joints moving... But if weight loss is your main motivator... make sure every minute of exercise counts with these tricks to burn more calories during exercise.. Even household and everyday things counts.. make the most of your day by parking further away from the market or shopping to add a little more steps and each one counts..... Tue, 6 Sep 2016 13:56:00 EST Diet, exercise and PERSISTENCE http://www.sparkpeople.com/secrets.asp?tip=48131_diet_exercise_and_persistence I have tried numerous times to get my weight down. I've tried dieting, yuck. I've tried running, I lost some when I was running, but when sidelined by an injury I'd gain it back. This year I tried something new for me, and so far it is the combination that my body seems to respond well to.<br><br>When I was dieting I would have a sandwich and some fruit for lunch. Now I have a protein shake or a handful of mixed nuts.<br><br>I'm not much of a breakfast person, except on weekends. It's easy e... Tue, 6 Sep 2016 12:52:00 EST Drink sweetened herbal tea in the evenings http://www.sparkpeople.com/secrets.asp?tip=48122_drink_sweetened_herbal_tea_in_the_evenings Yesterday I had my usual protein shake for breakfast, along with two cups of decaffeinated coffee made with freshly ground beans, and then I went to Ruby Tuesday's salad bar for lunch with a friend. Oh, boy. Anything that's all-you-can-eat is hard for me because I feel like I've got to get my money's worth. First of all, they bring you those amazing little cheese rolls. So I had to eat one of those. Then my friend said "yes, please" to the waitress when she asked if we'd like more. Oh d... Tue, 6 Sep 2016 05:15:00 EST Track what I eat http://www.sparkpeople.com/secrets.asp?tip=48091_track_what_i_eat I am so much more successful when I track what I eat.<br><br>The kids came home recently and I hit a weight plateau. I was so frustrated. I started to track what I'm eating again and I re-discovered that I'm grazing during the day and all those little picks added up to 600+ calories everyday. <br><br>I wasn't plateauing for no reason - I had lost my daily calorie deficit. <br><br>So now - I have a goal of tracking everything that crosses my lips. I get it into my spark tracker. It doesn'... Sun, 4 Sep 2016 12:21:00 EST Metabolic Rate Test http://www.sparkpeople.com/secrets.asp?tip=48090_metabolic_rate_test There is a test out there you can get through a hospital fitness center - it is a metabolic rate test. The test is about 10 minutes and can range from $25 - $100 dollars and it actually measures your metabolism.<br><br>When I went in the lady told me that people often cite slow metabolism but rarely is this true. Ha bad news for me, I do have slow metabolism. The good news is it actually tells me my calorie zone for losing weight. Where most websites and weight loss places have told me t... Sun, 4 Sep 2016 11:41:00 EST Track Exercise and Housework Activities Every Day to Help Keep Your Exercise Program Challenging http://www.sparkpeople.com/secrets.asp?tip=48072_track_exercise_and_housework_activities_every_day_to_help_keep_your_exercise_program_challenging I find that tracking my exercise program is just as important as tracking my food intake. As with recording my food intake, I have the greatest success when I make it a point to track all of my exercise activities every day. Tracking lets me know what types of activities I am doing and how long I am spending on each one. This helps me know when I need to make changes to exercises, repetitions, weight or tempo. As my fitness levels increase, I try and change up my exercise activities to en... Sat, 3 Sep 2016 06:23:00 EST What Helps Me http://www.sparkpeople.com/secrets.asp?tip=48058_what_helps_me there are a few things that have helped me. <br><br>1. make a list of healthy food I really like and then use it as my shopping list. I have things on my list like broccoli, cauliflower, watermelon, cantaloupe, plums, ice (for ice water), sugar-free drink mixes like Wyler's, brown rice, fresh fruit salad, baby carrots with lite ranch, quinoa, canned fruit in juice (no sugar), celery, mushrooms, whole grain bread, butter, Greek yogurt, eggs, sugar-free flavored waters (Wal-Mart has Great Amer... Fri, 2 Sep 2016 04:56:00 EST Track the Foods (and Drinks) you Consume Every Single Day (Even those Small Snacks at the Office!) http://www.sparkpeople.com/secrets.asp?tip=48057_track_the_foods_and_drinks_you_consume_every_single_day_even_those_small_snacks_at_the_office I was most successful in my weight loss efforts when I took the time to track the foods I ate every single day. When I took the time to track the calories in that slice of cake I had at the office or the pizza slice one of my co-workers sent in my direction, it was a real eye-opener how the calories consumed would add up.<br> <br>I think the most important lesson I learned from tracking my food consumption, was in learning more about calories in foods I eat on a regular basis. For example, ... Fri, 2 Sep 2016 01:02:00 EST Taking Soluble Fiber !! http://www.sparkpeople.com/secrets.asp?tip=48049_taking_soluble_fiber_ added Lipozene(Highly Concentrated Soluble Fiber capsules) to my reg intake before meals and have naturally lost 50pounds during this past year..2 capsules 30-60min before meals(60min on dialysis days-i don't eat lunch till i'm on my machine and i take the capsules before leaving my house)with 8oz of water or flavored water(Mio) , I have also added walking to my daily routine parking farther out forcing me to get in those extra crucial steps each day. I now have a Garmin Vivofit step tracker ... Thu, 1 Sep 2016 18:50:00 EST Drinks and Weight Loss http://www.sparkpeople.com/secrets.asp?tip=48035_drinks_and_weight_loss The first secret to success I've seen in both attempting to lose a little weight and maintain weight is to reduce or eliminate all of the calories you are drinking. If you drink soda, juice, sweet tea, etc. there are hundreds possibly thousands of calories that can be cut by substituting water or sweeteners like crystal light. While diet drinks certainly aren't as good for you as plain water they will definitely help you wean yourself off of the empty sugar calories. Crystal light was a bi... Thu, 1 Sep 2016 07:41:00 EST Drink 8 Glasses of Water a Day to Feel Full and Eat Less http://www.sparkpeople.com/secrets.asp?tip=48015_drink_8_glasses_of_water_a_day_to_feel_full_and_eat_less To help with my weight loss efforts I have been working to drink more water each day, and also to cut soda from my diet and replace it with water as my drink of choice. <br><br>Drinking 8 glasses of water each day helps me stay hydrated and avoid overeating. I have read articles about how people confuse thirst (dehydration) for hunger, so they’ll tend to eat rather than drink water, which adds calories to the day’s food intake. I have learned that if I’m craving a mid-afternoon snack, I’ll... Wed, 31 Aug 2016 08:56:00 EST Losing the weight http://www.sparkpeople.com/secrets.asp?tip=48011_losing_the_weight I've always been pretty active, ate what I wanted. I would feel sick at the end of the night. My face was breaking out more. My belly was bulging out and people always keep asking me if I am pregnant. I had irritable bowl syndrome. I couldn't go anywhere without having to make an emergency bathroom stop several times a day. In the last 3 months I gave up Pop, chips and cut down on candy. I eat salads 4 times a week for dinner now and walk a minimum of 20,000 steps a day. I sleep 8 hours eve... Tue, 30 Aug 2016 23:07:00 EST High Protein Lunch http://www.sparkpeople.com/secrets.asp?tip=47997_high_protein_lunch Everytime I have tried to lose weight I thought the answer was salads for lunch and protein for dinner. For years I have been so mad at myself for not packing a healthy salad for lunch every day and then coming home to make myself a baked chicken breast with broccoli (or similar!).This time around though I have found that I am losing weight (and am less hungry) when I have a fish fillet for lunch, some fruits for afternoon snack and a bowl of hearty soup for dinner. The high protein fish fill... Tue, 30 Aug 2016 10:17:00 EST 111 Pounds So Far http://www.sparkpeople.com/secrets.asp?tip=47964_111_pounds_so_far I am one of those persons who began the weight roller coaster in High School. After holding down my weight to wrestle at 185 I put on 50 pounds in about 3 months. It did not help that I worked at my favorite restaurant and we received 2 free meals for each shift. I have spent the last 45 years losing and gaining the weight. <br><br>I started spiraling upward. First 235.. then 275.. then 300.. and finally 360 this year. I have lost over 80 pounds twice and over 50 pounds numerous times. I... Sun, 28 Aug 2016 18:44:00 EST Share a meal... http://www.sparkpeople.com/secrets.asp?tip=47954_share_a_meal My husband and I share a meal in restaurants. We are both Spark Members and are losing weight together. We are in the habit now of ordering a meal and splitting it. We just ask for an extra plate! The hard part can be agreeing upon the meal to order. That's where compromise enters the picture. We have been married for 40 years! So we can make this happen!<br>We both like shrimp, beef, carrots, cauliflower, broccoli, mushrooms, beans, chili, soup, apples, bananas, cheese, whole wheat bread, su... Sun, 28 Aug 2016 01:27:00 EST Water Always Wins http://www.sparkpeople.com/secrets.asp?tip=47938_water_always_wins You hear it all the time, but it is still true. Drink plenty of water every day. It really is the best thing for losing weight. Every living thing needs some amount of water, you are no different! Every time I have had a healthy amount of weight loss, it has been coupled with drinking plenty of water. This is not to say you cannot drink anything else at all, but be sure to get in your 8 glasses a day. Most recently, it has assisted my loss of 50 pounds. It is easy enough to couple with any di... Sat, 27 Aug 2016 09:38:00 EST Track the Foods (and Drinks) you Consume Every Single Day (Even those Small Snacks at the Office!) http://www.sparkpeople.com/secrets.asp?tip=47932_track_the_foods_and_drinks_you_consume_every_single_day_even_those_small_snacks_at_the_office I was most successful in my weight loss efforts when I took the time to track the foods I ate every single day. When I took the time to track the calories in that slice of cake I had at the office or the pizza slice one of my co-workers sent in my direction, it was a real eye-opener how the calories consumed would add up.<br> <br>I think the most important lesson I learned from tracking my food consumption, was in learning more about calories in foods I eat on a regular basis. For example, ... Sat, 27 Aug 2016 01:13:00 EST Eat more to weigh less! http://www.sparkpeople.com/secrets.asp?tip=47916_eat_more_to_weigh_less One of the worst mistakes we make when it comes to losing weight is that of restricting calories and the amount of food we consume. We then feel constantly hungry, unhappy, and like a failure when the weight doesn't come off quickly, which it wont. It is actually possible to eat more and still lose weight, providing the foods you select are healthy, filled with fiber and water, and curb your hunger.<br><br>Be sure your meals are high in nutrients and volume. By filling up on high-volume food... Fri, 26 Aug 2016 08:27:00 EST Shakeology; try it out! http://www.sparkpeople.com/secrets.asp?tip=47914_shakeology_try_it_out Now, it may be expensive but it's worth the $$<br><br>I was a little skeptical at first but it's tastes good (and I even use almond milk!) <br><br>And I use Vegan Chocolate Shakeology powder. It's a once a day meal replacement drink. It has nutrients, protein, and vitamins. Gives me the extra boost I need in the morning! =]<br><br>I loove it. <br><br>I do recommend it. It comes in vegan flavors and regular flavors. And you can spice up the flavor you choose to get too:) You can get a challeng... Fri, 26 Aug 2016 03:18:00 EST Shakeology; try it out! http://www.sparkpeople.com/secrets.asp?tip=47913_shakeology_try_it_out Now, it may be expensive but it's worth the $$<br><br>I was a little skeptical at first but it's tastes good (and I even use almond milk!) <br><br>And I use Vegan Chocolate Shakeology powder. It's a once a day meal replacement drink. It has nutrients, protein, and vitamins. Gives me the extra boost I need in the morning! =]<br><br>I loove it. <br><br>I do recommend it. It comes in vegan flavors and regular flavors. And you can spice up the flavor you choose to get too:) You can get a challeng... Fri, 26 Aug 2016 03:18:00 EST Somatics exercise and vegetarianism http://www.sparkpeople.com/secrets.asp?tip=47911_somatics_exercise_and_vegetarianism I eat vegetarian and as long as I watch how much dairy I eat it, works well. Moving more and watching what you eat works really well too. One time in 2012 I was a vegan for 6 months but I lost too much weight too fast and had very saggy skin. You must add in toning exercises and lose the weight slowly to keep that from happening.<br>I let myself gain the weight back but this time I plan to do the exercises too. I have a plan to work out slowly and only lose 3 pounds per week.The reason I am w... Thu, 25 Aug 2016 22:44:00 EST Drink 8 Glasses of Water a Day to Feel Full and Eat Less http://www.sparkpeople.com/secrets.asp?tip=47902_drink_8_glasses_of_water_a_day_to_feel_full_and_eat_less To help with my weight loss efforts I have been working to drink more water each day, and also to cut soda from my diet and replace it with water as my drink of choice. <br><br>Drinking 8 glasses of water each day helps me stay hydrated and avoid overeating. I have read articles about how people confuse thirst (dehydration) for hunger, so they’ll tend to eat rather than drink water, which adds calories to the day’s food intake. I have learned that if I’m craving a mid-afternoon snack, I’ll... Thu, 25 Aug 2016 14:15:00 EST Secrets of Success_Weight Loss http://www.sparkpeople.com/secrets.asp?tip=47896_secrets_of_successweight_loss One of my secrets to weight loss is finding a trustworthy doctor and keeping the lines of communications open at all times. If I don’t understand something, I ask questions…lots of questions. Keeping my doctor inform gives me support and will head off any potential problems that I might encounter along my journey.<br>Another one of my secrets to weight loss success is learning the science behind weight loss. We are overwhelmed with information and it is very difficult to figure out the facts ... Thu, 25 Aug 2016 08:54:00 EST Small Successes Add Up and Become Normal Way to Be http://www.sparkpeople.com/secrets.asp?tip=47893_small_successes_add_up_and_become_normal_way_to_be For me there is no secret food, no bad food or perfect time to eat - its more about respect for myself. And sometimes I make mistakes so also to keep forgiving myself - its that simple - just try and keep trying.<br><br>Weight loss is not something I have to ' get it over with'. Its the adoption of a better lifestyle, attitude and behavior and that is never over with so long as I wish to be well and fit.<br><br>Counting calories or grams of fat, etc never works for me in the long term. It sti... Thu, 25 Aug 2016 00:01:00 EST Breakfast Starts Your Day Off Right http://www.sparkpeople.com/secrets.asp?tip=47883_breakfast_starts_your_day_off_right Have a good ketogenic breakfast (e.g.. 3 eggs with ketogenic vegetables and 3 slices of bacon) and you will be starting your day full of energy and feeling full well until lunch time or after! <br><br>We have found that the secret to cooking bacon just right is to bake it in the oven on a cookie sheet. <br><br>How To Make Perfect Bacon in the Oven (this is best for a big batch of bacon)<br><br>No Flipping Required<br><br>It's just so easy — there's no flipping or monitoring involved. You ju... Wed, 24 Aug 2016 10:19:00 EST Dedication it works! http://www.sparkpeople.com/secrets.asp?tip=47873_its_hard_work_to_lose It takes dedication and hard work to lose weight. If you decide to lose weight you need to be 100 percent in it. Don't stop if you don't lose as quickly as you feel the weight should come off. You need to stay focused and know it took a long time to get where you are, so it will take time to get the weight off. <em>104</em> Fight for what you want....get motivated and find the plan that works for you. We all lose differently. We all like different foods. Find your go to foods and find a w... Tue, 23 Aug 2016 20:59:00 EST choosing Spark people instead of Face book! http://www.sparkpeople.com/secrets.asp?tip=47869_trading_spark_people_for_facebook Social Media. It is the place that draws us in to find the perfect life. Lets admit it. Facebook is the best place to go to see pics of family and friends. It is also the place to paint a happy face book life. Do you know what I am talking about?<br> I have friends that for some reason want the whole world to see them perfect. They post the perfect pics of them doing the perfect trips with their families and friends. So as I spend more and more time reading all about their perfect li... Tue, 23 Aug 2016 19:37:00 EST Loosing Weight And Eating Treats http://www.sparkpeople.com/secrets.asp?tip=47867_loosing_weight_and_eatingtreats Each week ensure you have plenty of healthy substitute treat foods for when you are hungry like savoury flavoured rice cakes or popcorn, carrot, celery sticks or cucumber, sugar free jelly with a small amount of fruit (Mandarins in juice are great), low fat yoghurts, low calorie hot chocolate or soup etc. Then when you feel like being naughty you can have a treat without all the calories. Another tip I have learned is if you have a craving that will not go away, I allow myself to have a sma... Tue, 23 Aug 2016 16:42:00 EST Switch things up http://www.sparkpeople.com/secrets.asp?tip=47846_switch_things_up One trap many people fall into when trying to loose weight is to fall into a new comfort zone. <br><br>If you are anything like me, my comfort zone used to be sitting on the couch with my feet up. Now that I'm becoming active, I am pushing my body to new limits. <br><br>But I often find that even though it feels like I've done everything I can to loose the weight, the scale does not move. When I look more closely at my fitness I can often see where I did not push myself to my limits. If ... Mon, 22 Aug 2016 18:21:00 EST Rid Belly Fat http://www.sparkpeople.com/secrets.asp?tip=47823_rid_belly_fat The secret to getting rid of belly fat is to control your sugar and carb intake. I am eating a 15/6 system. 15 grams of sugar a day and 6 servings of carbs (about 120 grams) a day. Stay away from the fake sugar. Use Truvia for sweetener. If you do this you will lose the belly fat. Good luck!!!! I have already lost 14 lbs. :-) <em>334</em> <br><br>I have been able to eat pizza, homemade of course, hamburgers, pasta, etc. You just have to buy different ingredients then you are use to. Like bu... Sun, 21 Aug 2016 18:44:00 EST Look At The Whole Picture http://www.sparkpeople.com/secrets.asp?tip=47803_look_at_the_whole_picture When you take your whole self in to consideration and then your not well feeling blue and out of breath.. Take your Doctors advice on loosing weight... It is not as hard as you think.. You will have set back but when you take articles and read all the things going against you.. take a look around.. Family Children even a spouse.. Look at the faces of them that will be lost and upset when you get far down.. Your hurting them as much as you are hurting... So your life touches many... So take a... Sat, 20 Aug 2016 19:28:00 EST Weigh, Weigh, and Weigh again http://www.sparkpeople.com/secrets.asp?tip=47799_weigh_weigh_and_weigh_again <em>192</em> <em>9</em> <br><br>How often do you weigh yourself? I have started weighing myself at least every other day. It keeps me accountable. I know there is a lot of controversy over how often you should weigh yourself, so this suggestion may be met with skepticism. But, hear me out.<br><br>The scale is a tool we can use in our weight loss journey to help keep us accountable. Just like we use jeans to tell us when we are losing weight or gaining, the scale can give us a simila... Sat, 20 Aug 2016 15:00:00 EST Track the Foods (and Drinks) you Consume Every Single Day (Even those Small Snacks at the Office!) http://www.sparkpeople.com/secrets.asp?tip=47792_track_the_foods_and_drinks_you_consume_every_single_day_even_those_small_snacks_at_the_office I was most successful in my weight loss efforts when I took the time to track the foods I ate every single day. When I took the time to track the calories in that slice of cake I had at the office or the pizza slice one of my co-workers sent in my direction, it was a real eye-opener how the calories consumed would add up.<br> <br>I think the most important lesson I learned from tracking my food consumption, was in learning more about calories in foods I eat on a regular basis. For example, ... Sat, 20 Aug 2016 06:31:00 EST Sleep makes a large impact on weight loss success http://www.sparkpeople.com/secrets.asp?tip=47790_sleep_makes_a_large_impact_on_weight_loss_success Yesterday I was struggling. In fact, struggling might be putting it lightly. I was in the trenches. <br><br>I heard ice cream calling my name all the way from the store coolers. The pints of creamy deliciousness were screaming, "eat me, eat me, eat me". Cake was haunting my thoughts. Little Debbie peanut butter bars were circling me like thieves stealing my progress. friends, it was rough.<br><br>I did everything I could to fight the temptation. I recognized that I was not hungry. I s... Sat, 20 Aug 2016 00:40:00 EST Drink More Water http://www.sparkpeople.com/secrets.asp?tip=47787_drink_more_water I used to HATE water! I just refused to drink it! I didn't care for the taste (or lack there of) and being from the South, I was a sweet tea girl all the way. But then I was introduced to fruit infused water.<br>I received a gift for Christmas that changed my life: a fruit-infused water bottle. I have carried it around with me every day since I've had it (except for the short time period where I broke it and had to search desperately for a replacement). There are many different types and bran... Fri, 19 Aug 2016 23:01:00 EST It never gets easier, you only get stronger. http://www.sparkpeople.com/secrets.asp?tip=47782_it_never_gets_easier_you_only_get_stronger When I lost my first 100+ lbs in a year, I never made a plan, I never wrote down when I was going to eat, what i was going to eat or when i was going to work out. I just got out there and ran. Ate healthier and never looked back. <br><br>I focused more on acting now, and seeing results, than planning out and stressing about numbers on a scale. <br><br>Planning, blogging, tracking are all great things. If they help you, go for it! Just don't dwell on it like I used to. I used to spend more tim... Fri, 19 Aug 2016 20:58:00 EST Setting a Budget http://www.sparkpeople.com/secrets.asp?tip=47780_setting_a_budget <img src="http://photosaws.sparkpeople.com/guid/b6ff9867-1229-48d4-a4c2-2669d05c235a.png"><br>I grew up in poverty. Sure, we can turn out great, and find happiness, just like anyone else. But, let's face it, it makes physical life and intellectual life harder than it has to be. <br><br>The scarcity mindset keeps people making short-term decisions instead of long-term. I decided as a teenager that I would always focus on the long-term, even if it made the short term harder. <br><br>I worked m... Fri, 19 Aug 2016 14:17:00 EST Small Habits make big changes http://www.sparkpeople.com/secrets.asp?tip=47777_small_habits_make_big_changes Make one or two new habits when you start. Make them achievable and sustainable for life. For example- I replaced soda with water (I don't count my glasses of water, however I have to drink more water than all other drinks in the day). When these habits are becoming natural, decide on another habit to make. <br><br>Making too many new changes at once typically leads to frustration and failure. This has to do with the minds habit mapping- however making a small change at a time is not as... Fri, 19 Aug 2016 13:25:00 EST Water and Weight Loss http://www.sparkpeople.com/secrets.asp?tip=47768_water_and_weight_loss Water is one of the most abundant and important substances in your body, making up 55-75 percent of your total bodyweight. Even the food you eat is roughly 70 percent water.<br><br>When we don't get enough water, bad things happen: a 10-percent reduction of water in your body can make you sick and a 20-percent loss equals death. You can survive weeks without food but you can only survive a few days without water.<br><br>Clearly, water is just as important to your survival as it is to helping ... Fri, 19 Aug 2016 06:26:00 EST Don't hide: step on that scale! http://www.sparkpeople.com/secrets.asp?tip=47766_dont_stick_your_head_in_the_sand_step_on_that_scale I have been on SP since 2013 and have tracked my weight since, and I can see that over the years in the intervals I did not regularly check and track my weight I would gain. <br><br>Reason for not tracking my weight in these "off track" weeks or even months is not wanting to know the truth and able to deny that I have gained weight. <br>If I don't see the evidence in front of me I can ignore it for a while longer, overeat, and postpone the inevitable. There are more indications of weight gain... Fri, 19 Aug 2016 05:16:00 EST Drink 8 Glasses of Water a Day to Feel Full and Eat Less http://www.sparkpeople.com/secrets.asp?tip=47736_drink_8_glasses_of_water_a_day_to_feel_full_and_eat_less To help with my weight loss efforts I have been working to drink more water each day, and also to cut soda from my diet and replace it with water as my drink of choice. <br><br>Drinking 8 glasses of water each day helps me stay hydrated and avoid overeating. I have read articles about how people confuse thirst (dehydration) for hunger, so they’ll tend to eat rather than drink water, which adds calories to the day’s food intake. I have learned that if I’m craving a mid-afternoon snack, I’ll... Thu, 18 Aug 2016 12:32:00 EST Just be accountable http://www.sparkpeople.com/secrets.asp?tip=47722_just_be_accountable There are going to be times you'll struggle with cravings. I've found the word "never" to be too constrictive. It's not realistic. Don't be afraid to give in every great once in awhile (within reason, of course), but OWN IT! For instance, at my worst, it would be nothing for me to go to Burger King and knock out a large whopper value meal, and if I was particularly hungry, maybe another hamburger (or, on rarer occasion, a second whopper) as well. (It makes me cringe to just remember those epi... Wed, 17 Aug 2016 16:35:00 EST Keto-tastic diets and my experience with Ideal Protein so far http://www.sparkpeople.com/secrets.asp?tip=47713_ketotastic_diets_and_my_experience_with_ideal_protein_so_far If you have a problem feeling hungry, then cut your carbs. I know me, and nothing is worse than feeling like you're starving. I think that's why I'm still trying to lose the weight (just about 55 pounds when I started July 7, 2016 at my all time high of 190 pounds. I'm only 5 feet tall so I kind of looked ridiculous...)<br><br>Lots of people think being in ketosis is a very serious condition. Nope, that's diabetic acidosis, a very serious condiition. You can't go on a ketotic diet if you... Wed, 17 Aug 2016 10:26:00 EST Reminding myself why I am losing weight http://www.sparkpeople.com/secrets.asp?tip=47698_reminding_myself_why_i_am_losing_weight Often times we state we are going to lose weight to make an ex jealous, or maybe we want to look good in a dress for a friends wedding. Perhaps we have a reunion coming up and now we want to rush and lose 50 pounds to look good for our old friends. The problem is, none of these reasons are for ourselves. <br><br>These type of reasons may temporarily motivate us, but they rarely keep us going. We need to find reasons that are for us. Not because we are selfish, but because losing weight i... Tue, 16 Aug 2016 17:34:00 EST Tune out the negative http://www.sparkpeople.com/secrets.asp?tip=47697_tune_out_the_negative There will always be people that want to tell you that "you can't" or put doubt in you about your abilities. Some can dwell on these things and they grow to be this huge road block to your fitness or from being the person you want to be. Learn to ignore it or just put those negative comments/thoughts/words/people where they belong and that is the garbage. I was overweight after having two kids and unhappy, so I decided no one could change how I felt except me. The minute I wanted to start get... Tue, 16 Aug 2016 16:12:00 EST My option was surgery to lose weight http://www.sparkpeople.com/secrets.asp?tip=47676_my_option_was_surgery_to_lose_weight I'm not here to convince anyone to have surgery. I'm not selling anything nor am I promoting or discouraging this procedure. I'm only telling my story about my choice.<br><br>I had gastric sleeve weight loss surgery on December 4, 2014. It was a decision that I didn't take lightly. I researched every article that I could find and asked my doctor lots of questions before I decided to go through with the procedure.<br><br>It's not for everyone, but it was the choice that I made for myself. I ha... Mon, 15 Aug 2016 19:11:00 EST It Takes Time http://www.sparkpeople.com/secrets.asp?tip=47667_it_takes_time I didn't have time. <br><br>Work. Family. College. Work. Extended family.<br><br>I was busy. No one else was going to do what I was doing, and it had to be done. <br><br>I didn't have time to walk. I didn't have time to shop. I didn't have time to cook. I didn't have time to make myself breakfast and lunches or defrost things for dinner.<br><br>So, now that I am seeing progress, what has it taken?<br><br>Time.<br><br>I had to schedule time on the treadmill. I had to say no to people who wante... Mon, 15 Aug 2016 12:07:00 EST Be True to your Food Tracker everyday http://www.sparkpeople.com/secrets.asp?tip=47644_be_true_to_your_food_tracker_everyday I have been to goal and back to day 1. I know counting every calorie that I consume in a day and not going over my allotted amount will get me to goal, once again. This is so true as I am my own testimonial.<br>My downfall has been not accounting for my food intake. So if I just can get myself to Spark each day I will succeed and so will you. <br>The whole key is track calories and stay under a set amount AND do this everyday. This is not hard, just promise to commit.<br>Another way of gettin... Sun, 14 Aug 2016 11:59:00 EST 6 Characteristics of Effective Goal Setting http://www.sparkpeople.com/secrets.asp?tip=47640_6_characteristics_of_effective_goal_setting 6 Characteristics of Effective Goal Setting<br>Plot Your Strategy for Weight-Loss Success<br><br> By Dean Anderson, Behavioral Psychology Expert<br> <img src="http://photosaws.sparkpeople.com/guid/56754c10-7bbd-4a28-8d55-d76fbd0c92f2.jpg"><br>Once you've created your vision statement for weight-loss, you probably know the general direction you want to move. The next step is to work out the particular short- and intermediate-term goals that will get you moving in that direction, followed by c... Sun, 14 Aug 2016 10:24:00 EST Track the Foods (and Drinks) you Consume Every Single Day (Even those Small Snacks at the Office!) http://www.sparkpeople.com/secrets.asp?tip=47625_track_the_foods_and_drinks_you_consume_every_single_day_even_those_small_snacks_at_the_office I was most successful in my weight loss efforts when I took the time to track the foods I ate every single day. When I took the time to track the calories in that slice of cake I had at the office or the pizza slice one of my co-workers sent in my direction, it was a real eye-opener how the calories consumed would add up.<br> <br>I think the most important lesson I learned from tracking my food consumption, was in learning more about calories in foods I eat on a regular basis. For example, ... Sat, 13 Aug 2016 10:17:00 EST Daily caloric intake http://www.sparkpeople.com/secrets.asp?tip=47623_daily_caloric_intake Staying within my daily caloric weight loss range everyday has allowed me to steadily loose weight. It takes a lot of focus not to mindlessly eat. Planning ahead makes a big differences and finding other activities to distract hunger pains keeps me on track. Having a lot of weight to lose and rehabbing a knee injury has made physical activity limited. Never give up!<br><br>Drinking water and having support like SparkPeople community always makes a difference when times get tough. Making sure ... Sat, 13 Aug 2016 07:14:00 EST Drink 8 Glasses of Water a Day to Feel Full and Eat Less http://www.sparkpeople.com/secrets.asp?tip=47586_drink_8_glasses_of_water_a_day_to_feel_full_and_eat_less To help with my weight loss efforts I have been working to drink more water each day, and also to cut soda from my diet and replace it with water as my drink of choice. <br><br>Drinking 8 glasses of water each day helps me stay hydrated and avoid overeating. I have read articles about how people confuse thirst (dehydration) for hunger, so they’ll tend to eat rather than drink water, which adds calories to the day’s food intake. I have learned that if I’m craving a mid-afternoon snack, I’ll... Thu, 11 Aug 2016 08:56:00 EST Intermittant Fasting Approach http://www.sparkpeople.com/secrets.asp?tip=47583_intermittant_fasting_approach I have lost almost 50 lbs. using the IF approach. Started out simply following the "Every Other Day Diet". It is a very easy to follow plan with very few "rules". <em>9</em> <br>After reaching A lengthy stall, I have done some adjusting, experimenting with differerent approaches.......I have broken my plateau by reducing the carbohydrates that I am eating. Another big change that I have made is drinking my coffee black, instead of using half and half and a bit of sweet and low......I have a... Thu, 11 Aug 2016 07:53:00 EST Drink lots of water daily and keep moving. http://www.sparkpeople.com/secrets.asp?tip=47576_drink_lots_of_water_daily_and_keep_moving I eat 1200-1500 calories a day and i drink no less then 10 glasses of water daily, i am also very active. I take between 12000-16000 steps daily. By doing this i have managed to lose 50 pounds. You can do this to. <em>198</em> .I wont lie its not easy at my age but i can be done. Its veery hard work and if your determined to do it you will.I will admitt that some days when it is very hot and humid or i think i havent gotten enough sleep i havent wanted to do it,but then i realize that i am ... Wed, 10 Aug 2016 19:53:00 EST Limit Caffeine and Suggested Reading http://www.sparkpeople.com/secrets.asp?tip=47546_limit_caffeine_and_suggested_reading Having only one cup of coffee and eliminating it (except occasionally), has really helped increase my metabolism and aided in losing weight. I don't crave as much food and everything tastes better. I also cut out pop and limit my intake of artificial sweeteners. Feeling much better due to this simple change suggested to me by my urologist. I have intercystial cystitis and have to lower my acid intake. I was blown away because my goal, at the time, was not to loose weight. I feel so much... Tue, 9 Aug 2016 02:17:00 EST My Most Important "Secret" of Success http://www.sparkpeople.com/secrets.asp?tip=47532_my_most_important_secret_of_success By far the most important factor in my successfully maintaining an 80+ pound loss for over 7 years is simply not giving up. No matter what, I keep trying.<br><br>I do the best I can each day, but some days my best isn't very good. I avoid self-blame and self-shaming because I know that negative thinking sets me up for failure. I give myself credit for getting back in control. (This idea came from Dr. Judith Beck from The Beck Diet Solution.) I try to be kind to myself like I would to my best... Mon, 8 Aug 2016 12:54:00 EST Don't Tempt Yourself http://www.sparkpeople.com/secrets.asp?tip=47528_dont_tempt_yourself This weekend I went through ad figured out which foods I tend to overeat on or that send me over my calorie goal and prevent me from losing weight. I made a list of these foods and have decided not to buy them myself. I feel that if they are not in the house then I will not be able to eat them. I will be allowed t have them when I am in public at friends house if I don't bring them. For example, I love sunbutter but I can't stop at 1 or 2 servings. I will eat almost 6 tablespoons in a day, wh... Mon, 8 Aug 2016 10:17:00 EST Track the Foods (and Drinks) you Consume Every Single Day (Even those Small Snacks at the Office!) http://www.sparkpeople.com/secrets.asp?tip=47505_track_the_foods_and_drinks_you_consume_every_single_day_even_those_small_snacks_at_the_office I was most successful in my weight loss efforts when I took the time to track the foods I ate every single day. When I took the time to track the calories in that slice of cake I had at the office or the pizza slice one of my co-workers sent in my direction, it was a real eye-opener how the calories consumed would add up.<br> <br>I think the most important lesson I learned from tracking my food consumption, was in learning more about calories in foods I eat on a regular basis. For example, ... Sat, 6 Aug 2016 11:44:00 EST Meal prepping to save time and keep you on goal. http://www.sparkpeople.com/secrets.asp?tip=47502_meal_prepping_to_save_time_and_keep_you_on_goal I pick Sunday as my meal planning, and prepping day for the week. I plan , shop, and prep on this day. I usually make a big pot of soup, or stew. Freeze the left overs mid week to use later. This avoids it spoiling , and you always have soup on hand in a pinch. When fruit is in season and cheap, I buy, cut and freeze my fruit for the week for smoothies. I love a smoothie for breakfast. It is fast, and take on the go. I use my rice cooker to make a weeks worth of brown rice. It is easy and fa... Sat, 6 Aug 2016 09:23:00 EST Measure and record http://www.sparkpeople.com/secrets.asp?tip=47495_measure_and_record Only by using a food journal, SparkPeople to be precise; have I been able to lose weight and maintain the loss. In 2013 I tipped the scales at 260 pounds. Last weigh-in was 199.6 pounds. I now have an extensive database of foods both home prepared and those when dining out. I look forward to even more precise measures now that I have become a premium member. <img src="http://photosaws.sparkpeople.com/guid/83665b60-1d05-4c2a-b7d9-d92e90b39841.JPG"><br><br>"Easy does it" has worked for me. The ... Fri, 5 Aug 2016 17:50:00 EST There is no Secret! http://www.sparkpeople.com/secrets.asp?tip=47485_there_is_no_secret Diet, Exercise and Sticking to it! Keep going and never give up! <em>381</em> <em>386</em> <br><br>If we do this, we'll get there to our goal - to our dream of what we want to be! <em>344</em> <br><br>1) The most important thing and what makes up 80% of how we look: The big scary word "DIET"!<br><br>We need to figure out our calorie goal - For Weight Loss this means less than our resting caloric burn. That is not a medical term and perhaps I just made that up, but we have to eat less ... Fri, 5 Aug 2016 09:17:00 EST Drink 8 Glasses of Water a Day to Feel Full and Eat Less http://www.sparkpeople.com/secrets.asp?tip=47484_drink_8_glasses_of_water_a_day_to_feel_full_and_eat_less To help with my weight loss efforts I have been working to drink more water each day, and also to cut soda from my diet and replace it with water as my drink of choice. <br><br>Drinking 8 glasses of water each day helps me stay hydrated and avoid overeating. I have read articles about how people confuse thirst (dehydration) for hunger, so they’ll tend to eat rather than drink water, which adds calories to the day’s food intake. I have learned that if I’m craving a mid-afternoon snack, I’ll... Fri, 5 Aug 2016 09:00:00 EST Budget Your food http://www.sparkpeople.com/secrets.asp?tip=47479_budget_your_food I used to give up when I couldn't get a food into my calorie goal. I would either not eat the food or just eat it and go way over my goal. I now have learned that I need to be flexible. Today at work my lunch plans were changed. A guy was nice enough to buy me some delicious Mexican food. I ate a proper portion and didn't overindulge. I then immediately logged it and instead of being upset that it was higher in calories than my original lunch I decided to add extra time to my workout in order... Thu, 4 Aug 2016 17:08:00 EST It's not rocket science. http://www.sparkpeople.com/secrets.asp?tip=47469_its_not_rocket_science Man, this feels presumptuous, given that I'm still extremely overweight, lol! But seriously, there's no real mystery to weight loss, when you really think about it. It's just a lot of hard work and dedication and some fairly simple concepts.<br><br>- Drink more water. <br><br>- Move more, even if it is just a ten-minute walk or an extra set of stairs. Something is better than nothing.<br><br>- Get enough sleep. When your body is working in a sleep deficit, you naturally seek out foods tha... Thu, 4 Aug 2016 09:58:00 EST Hand Me Those Weights......After Cardio of Course.... http://www.sparkpeople.com/secrets.asp?tip=47461_hand_me_those_weightsafter_cardio_of_course Strength training and cardio don't necessarily need to be exclusive from each other - you can get a cardiovascular and fat burning benefit from strength training both directly and indirectly.<br><br>Indirectly, the more muscle tissue that you add through strength training the greater your basal metabolic rate (resting metabolism) will be and therefore you will be burning more total calories and fat at rest. This is more of a permanent solution to weight loss.<br><br>Directly, if you use large... Wed, 3 Aug 2016 18:52:00 EST Be Happy and Healthy http://www.sparkpeople.com/secrets.asp?tip=47458_be_happy_and_healthy MODERATION. Have that piece of cake or that ice cream cone but don't have it every night. When I had the mentality that if I wanted to lose weight I could NEVER have that bowl of chips or that big greasy bacon cheese burger, I just became depressed and the whole thing went out the window and I ate everything I could get my hands on. You have one life so be happy and have the things you enjoy. Just make sure you account for what you are consuming and when you do indulge it is in moderation. Wh... Wed, 3 Aug 2016 15:00:00 EST Stick to a Liveable Plan http://www.sparkpeople.com/secrets.asp?tip=47457_stick_to_a_liveable_plan Over the years my weight has gone up and down. At my highest I was about 10 pounds overweight. I would just get frustrated and complain about it. Or lately I would bake something and overeat. This would lead to me gaining weight, being depressed, and not knowing where to start. I learned I have to come up with a plan that I can stick to for the rest of my life. Fad diets don't work and restricting my calories too low just causes me to overeat and gain even more weight. I came up with a plan ... Wed, 3 Aug 2016 14:56:00 EST Patience In Weight Loss http://www.sparkpeople.com/secrets.asp?tip=47452_patience_in_weight_loss i have been watching my sugar intake recently and it has helped with my arthritis. The idea came when i noticed my feet hurting a lot especially when I ate ice cream. Sugar reduction is very important in weight loss . Another thing I am trying to watch in carbohydrate intake. <img src="http://photosaws.sparkpeople.com/guid/49a589e4-1ec3-4add-812a-a4655b02f178.jpg"> When it comes to losing weight, i have tried so many different ways. I start and then I stop. I realize how important it is for t... Wed, 3 Aug 2016 11:18:00 EST Start with a focus on the mechanics of eating. Re-learn how to eat. http://www.sparkpeople.com/secrets.asp?tip=47431_start_with_a_focus_on_the_mechanics_of_eating_relearn_how_to_eat The first thing I learned on this journey was to re-learn the mechanics of eating. Listed below are a few of Sue's Rules for Eating:<br><br>Buy a baby spoon/fork and use them to learn what a bite of food should look like. I felt totally ridiculous the first time I used these, but they were a huge help to me! Initially, I used them for every meal. Now, I break them out when I feel the need to reinforce my eating habits. I also tend to use them for foods that I want to savor, like flavored yogu... Tue, 2 Aug 2016 09:50:00 EST Works for Me http://www.sparkpeople.com/secrets.asp?tip=47427_works_for_me The most important secret to success for me has been to exercise consistently six days a week doing cardio each day and strength training 3 times a week. Getting in the exercise first thing in the morning was the best way for me to develop my "exercise habit", starting slowly and gradually building up exercise minutes using my treadmill or in better weather, walking outdoors. To keep me going through exercise routine until I eat breakfast, I always have a large glass (24 ounces) of warm lem... Tue, 2 Aug 2016 01:03:00 EST Setting yourself up for success http://www.sparkpeople.com/secrets.asp?tip=47416_setting_yourself_up_for_success One of the things I knew going into my weight loss journey was that I had to make it a priority, be organized and stay focused. By doing simple things, I set many things up for success. It took time to build one healthy habit with another and another; learn from my mistakes and push myself when I didn't feel like it.<br><br>Start with portioning your foods, planning food shopping, washing fruits and veggies. I make salads for lunch and make 2 at a time. They stay fresh and its great to ju... Mon, 1 Aug 2016 20:20:00 EST 3 Keys to Success http://www.sparkpeople.com/secrets.asp?tip=47412_3_keys_to_success I believe there is a formula for success that can work for anyone who has made the commitment to a healthier lifestyle. The equation might look a bit different based on your individual needs but my 3 keys are:<br>A healthy active lifestyle: something you can commit to and live with adding variety and different intensities to the basics to keep your body guessing!<br>A healthy eating style: banish the word diet from your vocabulary and find an eating style that works for you. For me it is ... Mon, 1 Aug 2016 14:59:00 EST High-Quality Whey Protein (in the Right Amounts) May Be Helpful for Weight Loss http://www.sparkpeople.com/secrets.asp?tip=47410_highquality_whey_protein_in_the_right_amounts_may_be_helpful_for_weight_loss High-Quality Whey Protein (in the Right Amounts) May Be Helpful for Weight Loss<br><br><br>Whey protein, a byproduct of milk and cheese (often referred to as the gold standard of protein), was promoted for its health benefits as early as 420 B.C. At that time, Hippocrates recommended whey to his patients. These days, whey protein has been linked to health benefits such as:<br><br>Supporting your immune system, as it contains immunoglobulins<br>Helping you preserve lean body tissue (particular... Mon, 1 Aug 2016 12:59:00 EST Give it time! http://www.sparkpeople.com/secrets.asp?tip=47394_give_it_time The thing about time is that it's passing anyway. To sit on your butt and think "Ugh. I'll start next month. I'll go for a walk tomorrow.." It doesn't do anything for you. It doesn't begin the process like so many of us try to convince ourselves it does. Having an idea is meaningless if we never act. SO! <br><br>Give exercise and healthy choices in food a chance! I truly believe that anyone who gives these changes long enough to start affecting your physical feeling and mood will start ... Sun, 31 Jul 2016 17:41:00 EST Track the Foods (and Drinks) you Consume Every Single Day (Even those Small Snacks at the Office!) http://www.sparkpeople.com/secrets.asp?tip=47378_track_the_foods_and_drinks_you_consume_every_single_day_even_those_small_snacks_at_the_office I was most successful in my weight loss efforts when I took the time to track the foods I ate every single day. When I took the time to track the calories in that slice of cake I had at the office or the pizza slice one of my co-workers sent in my direction, it was a real eye-opener how the calories consumed would add up.<br> <br>I think the most important lesson I learned from tracking my food consumption, was in learning more about calories in foods I eat on a regular basis. For example, ... Sun, 31 Jul 2016 08:03:00 EST a spoon for every occasion http://www.sparkpeople.com/secrets.asp?tip=47368_a_spoon_for_every_occasion Most of us have a dress or outfit for every occasion, and men even have suits for occasions. But in your kitchen do you have a measuring cup, dry or liquid, set of measuring spoons for each occasion? <br><br>For years, and I mean a lot of years, I have steadily gained 5 to 10 pounds each year with my regular, gee don't need a recipe cooking. I added a dollop of butter, and extra tablespoon of cream, the last of what was in the container of sour cream to my recipes. Really, there wasn't enoug... Sat, 30 Jul 2016 14:02:00 EST Take it slowly. http://www.sparkpeople.com/secrets.asp?tip=47363_take_it_slowly My target, when I was losing weight, was two pounds a month. I figured there would be minimum change in maintenance - just continuing the same thing. It has turned out as I expected. I'm three pounds over, so can't be too complacent, but taking it slowly and expecting to continue the same for life is the secret I would recommend for losing and then for maintenance.<br><br>I didn't really intend to write more, but another secret would be not fretting within a two- or three-pound range. That mu... Sat, 30 Jul 2016 03:53:00 EST Drink 8 Glasses of Water a Day to Feel Full and Eat Less http://www.sparkpeople.com/secrets.asp?tip=47362_drink_8_glasses_of_water_a_day_to_feel_full_and_eat_less To help with my weight loss efforts I have been working to drink more water each day, and also to cut soda from my diet and replace it with water as my drink of choice. <br> <br>Drinking 8 glasses of water each day helps me stay hydrated and avoid overeating. I have read articles about how people confuse thirst (dehydration) for hunger, so they’ll tend to eat rather than drink water, which adds calories to the day’s food intake. I have learned that if I’m craving a mid-afternoon snack, I’ll... Sat, 30 Jul 2016 02:51:00 EST Food Prep Every Weekend! http://www.sparkpeople.com/secrets.asp?tip=47342_food_prep_every_weekend The biggest secret success tip I have is to food prep almost all of your foods. I bring my breakfast, lunch and snacks with me to work every day now. <br><br><br>If I know someone wants to order out during lunch, I can still partake in the social outing but only get the smallest and healthiest veggie option I can, and I can still eat my healthy home prepped lunch later on when I get hungry. I don't need to panic and resist all the food because I know there's healthy, delicious and nutritious ... Fri, 29 Jul 2016 01:18:00 EST Dont eat after 6pm, and sleep for 8 hours! http://www.sparkpeople.com/secrets.asp?tip=47337_dont_eat_after_6pm_and_sleep_for_8_hours Hey all! My secret is NEVER eat after 6pm! No matter how hungry you are! Just drink water and if you are too hungry - just GO. TO. BED. haha! You cant eat and sleep at the same time! :) This is also really great for your metabolsim - look it up! Also, there are many people that swear by a fasting diet. This totally plays into that. Because you are technically fasting for about 14 hours or so if you stop eating at 6pm and then eat breakfast around 8am. Thats 14 hours of complete fastin... Thu, 28 Jul 2016 12:32:00 EST Secrets to my 40 pound weight loss :) http://www.sparkpeople.com/secrets.asp?tip=47320_secrets_to_my_40_pound_weight_loss_ 1. Track every day! It was an educational and total game changer for me!! I learned so much about the food I was eating by simply using the spark people food tracker.<br>2. Set a weight loss goal with spark people and follow the recommended calorie range they set for you! It works :) <br>3. Exercise. Find something you love to do and do it. My goal was 30 minutes a day 3-7 days a week. My main source of exercise is walking, using Leslie sansone DVDs, and being outdoors. I also love to throw i... Wed, 27 Jul 2016 12:24:00 EST Don't eat after dinner http://www.sparkpeople.com/secrets.asp?tip=47316_dont_eat_after_dinner A huge help for me is to not eat anything after dinner. This definitely helps me to lose the pregnancy weight gain. The first couple of weeks are the hardest and then after that I would say that most days it is not a struggle at all. I do go to bed slightly hungry but it isn't too bad. I like to think of mild hunger pains as a signal that extra fat is being used up. :) It helps not to munch at night if I keep my water nearby and I drink from it often. I also stay busy at night with the kids a... Wed, 27 Jul 2016 10:21:00 EST coffee and tea http://www.sparkpeople.com/secrets.asp?tip=47305_coffee_and_tea tea 2 go has amazing unsweetened teas, unsweet mango black and unsweet peach teas are great examples. plus if you ever stop at starbucks or your local coffee company most coffee companies have sugar free syrups why not enjoy your favorite beverages such as latte's, frappuccino's, iced coffees, espresso's, you name it. Caffeine if consumed right can be a good fat burner. yes trick your taste buds into believing that you are consuming sugar with the tiny bit of sweeteners minus the calories and... Tue, 26 Jul 2016 22:11:00 EST Weight Loss to Help Kids http://www.sparkpeople.com/secrets.asp?tip=47292_weight_loss_to_help_kids Avoid Starchy Carbs<br><br>If your child had a bagel for breakfast this morning, it wasn't much more nutritious than eating a bowl of sugar, says Parents advisor David Ludwig, MD, PhD, associate professor of pediatrics at Harvard Medical School and director of the Optimal Weight for Life Program at Boston Children's Hospital. That's because most starchy carbohydrates, like bread, white rice, and potatoes, dissolve into glucose soon after you swallow them. Starting the day with eggs or another... Tue, 26 Jul 2016 06:28:00 EST Diet Tricks That Really Work http://www.sparkpeople.com/secrets.asp?tip=47278_diet_tricks_that_really_work Diet Tricks That Really Work<br><br>According to Live Science, these diet tricks will actually help you keep off the pounds:<br><br>diet tricksAvoid corn syrup<br><br>Science shows that high-fructose corn syrup (HFCS) is bad news. One study showed that rats who drank HFCS-sweetened beverages gained significantly more weight than rats consuming the same amount of calories in sugar.<br><br>Keep away from junk food -- It's Addictive<br><br>Junk food can affect your brain in ways similar to drug ... Mon, 25 Jul 2016 15:19:00 EST Track the Foods (and Drinks) you Consume Every Single Day (Even those Small Snacks at the Office!) http://www.sparkpeople.com/secrets.asp?tip=47272_track_the_foods_and_drinks_you_consume_every_single_day_even_those_small_snacks_at_the_office I was most successful in my weight loss efforts when I took the time to track the foods I ate every single day. When I took the time to track the calories in that slice of cake I had at the office or the pizza slice one of my co-workers sent in my direction, it was a real eye-opener how the calories consumed would add up.<br><br>I think the most important lesson I learned from tracking my food consumption, was in learning more about calories in foods I eat on a regular basis. For example, I... Mon, 25 Jul 2016 09:16:00 EST How to Address the Crisis of Childhood Obesity http://www.sparkpeople.com/secrets.asp?tip=47258_how_to_address_the_crisis_of_childhood_obesity How to Address the Crisis of Childhood Obesity<br><br><br>According to the latest statistics,1 about 75 percent of American men and 67 percent of women are either overweight or obese. This means less than one-third of US adults are at a healthy weight.<br><br>The statistics for children are equally disturbing. Over 17 percent of American children between the ages of 2 and 19 fall into the obese category, which can set them up for a lifetime of very serious health problems.<br><br>“The Weight ... Sun, 24 Jul 2016 12:07:00 EST Drink 8 Glasses of Water a Day to Feel Full and Eat Less http://www.sparkpeople.com/secrets.asp?tip=47239_drink_8_glasses_of_water_a_day_to_feel_full_and_eat_less To help with my weight loss efforts I have been working to drink more water each day, and also to cut soda from my diet and replace it with water as my drink of choice. <br> <br>Drinking 8 glasses of water each day helps me stay hydrated and avoid overeating. I have read articles about how people confuse thirst (dehydration) for hunger, so they’ll tend to eat rather than drink water, which adds calories to the day’s food intake. I have learned that if I’m craving a mid-afternoon snack, I’ll... Sat, 23 Jul 2016 11:45:00 EST Stop food addiction/ cravings http://www.sparkpeople.com/secrets.asp?tip=47230_stop_food_addiction_cravings I stopped gaining weight by getting my food (sugar) addiction under control. I switched to a reduced (average 60 grams a day) carbohydrate, high protein (100-150 grams a day) diet. This stopped my blood sugar from spiking and crashing and broke my binge eating cycle. I noticed a major difference in just 2-3 days. Food finally started to satisfy me. I was not always hungry. The longer you stick with it the more reduced your food cravings become. I recommend using diets similar to Atkins, South... Sat, 23 Jul 2016 03:28:00 EST Hydrate to lose http://www.sparkpeople.com/secrets.asp?tip=47224_hydrate_to_lose Drink lots of water to lose weight. I find it is the key to success. <br><br>I use to snack all day long and found some information online regarding hydration and weight loss that made me try this secret.<br>I try not to snack at all, I drink water. Super cold, lots of ice, in a nice fun glass (I like the trevis glasses with a lid just in case I spill it) If I do have to snack I have a 30 calorie powerice. <em>30</em> <br><br>The body gets confused when it is dehydrated and acts li... Fri, 22 Jul 2016 17:28:00 EST Low carb whole foods and Intermittent Fasting http://www.sparkpeople.com/secrets.asp?tip=47212_low_carb_whole_foods_and_intermittent_fasting My true weight loss (80 pounds so far) did not occur until I added Intermittent Fasting to my diet. There are many types of IF but the one that works for me is the 5:2 Fast Diet:<br>1. Eat a normal amount of calories 5 days per week.<br>2. Eat 500 calories on the 2 non-consecutive days. <br><br>The 5:2 Fast Diet can be done with all types of foods. We like low carb foods at our house because it allows us to have fats (who doesn't like butter?) and meats as well as veggies. We have nuts, n... Fri, 22 Jul 2016 10:55:00 EST My Top Tips and Tricks http://www.sparkpeople.com/secrets.asp?tip=47201_my_top_tips_and_tricks Here are some quick and dirty tips that have helped me in my journey, followed by other things that I feel have helped me in my journey. <br><br> <em>8</em> Switch Out. When I hit a plateau switch things up. Add more strength training, or use SparkPeople's meal plans. The meal plans are great because they keep food balanced and for the most part clean, and also I get great ideas from them. I would never have thought to put cream cheese, walnuts and raisins on a wrap before for lunch, but now... Thu, 21 Jul 2016 16:01:00 EST 50 non-Food Rewards for Fitness and Weight Loss http://www.sparkpeople.com/secrets.asp?tip=47192_50_nonfood_rewards_for_fitness_and_weight_loss 50 Non-Food Rewards for Fitness and Weight Loss<br>Healthy Ways to Celebrate Success!<br><br> By Megan Patrick, Staff Writer<br> <img src="http://photosaws.sparkpeople.com/guid/a3c5da15-ae10-43a2-8c3d-1c04ede3f804.png"><br>Losing weight and maintaining healthy habits are both challenging, but that doesn't mean they shouldn't also be rewarding. Besides the intrinsic benefits that come from feeling better and reaching new goals, rewarding yourself for your healthy efforts will reinforce your n... Thu, 21 Jul 2016 11:42:00 EST A Bump in the Road http://www.sparkpeople.com/secrets.asp?tip=47156_a_bump_in_the_road Opps...there it is again! Another bump in the road that has derailed me from my weight loss path. But worry not, this is not a failure but a learning process that helps me to figure out how to get where I want to go so long as I am not willing to give up.<br><br>So often when we get off track, we end up just giving up entirely. The trick is to first not feel defeated and completely give up, but to accept that it was a conscious decision to deviate a bit from the path to enjoy life in anoth... Tue, 19 Jul 2016 11:52:00 EST Track Exercise and Housework Activities Every Day to Help Keep Your Exercise Program Challenging http://www.sparkpeople.com/secrets.asp?tip=47152_track_exercise_and_housework_activities_every_day_to_help_keep_your_exercise_program_challenging I find that tracking my exercise program is just as important as tracking my food intake. As with recording my food intake, I have the greatest success when I make it a point to track all of my exercise activities every day. Tracking lets me know what types of activities I am doing and how long I am spending on each one. This helps me know when I need to make changes to exercises, repetitions, weight or tempo. As my fitness levels increase, I try and change up my exercise activities to en... Tue, 19 Jul 2016 09:20:00 EST Wear a too-big tee shirt backwards as you and your weight are shrinking http://www.sparkpeople.com/secrets.asp?tip=47143_wear_a_toobig_tee_shirt_backwards_as_you_and_your_weight_are_shrinking I've lost nearly 25 lbs - hurrah! I am happier and healthier and fitting into lots of things in my closet that used to be too small. <br><br>But some things used to be the right size, and now are too big. The best thing to do, of course, is to donate those and buy new ones in my new size, and I'm doing some of that; but it does get a bit expensive, especially for things like t-shirts that I just wear to do laundry and clean the house in.<br><br>My sister calls the sorts of clothes her "sloppi... Mon, 18 Jul 2016 18:25:00 EST Take it slow http://www.sparkpeople.com/secrets.asp?tip=47139_take_it_slow If you are starting out with over 100 pounds to lose, break it down into more manageable lumps like 5 lbs at a time or 10. Focus on the smaller picture and your overwhelming amount of weight to lose will happen, a little at a time.<br>Focus on the weight you want to be, say if you are 260 lbs, focus on 255 until you are there. Then after that, focus on 250, and so on. And then weigh just once a week. Do not weigh every day. Weight will fluctuate during the day by how much you have eaten or dr... Mon, 18 Jul 2016 15:06:00 EST Keeping busy to avoid mindless snacking http://www.sparkpeople.com/secrets.asp?tip=47137_keeping_busy_to_avoid_mindless_snacking As someone who has a partner but doesn't have kids (except for our fur baby) it can be tempting to do not a whole lot. The boredom that sets in on a rainy night if I am not prepared often results in me turning to the pantry for whatever box of crackers might be available, sometimes I will go as far as opening the jar of peanut butter to go with it. Polishing off a box of triscuits in one go is not unheard of if you're me. It seems that I am really great at eating healthy at the office where I... Mon, 18 Jul 2016 14:38:00 EST Eliminate the bad habbit http://www.sparkpeople.com/secrets.asp?tip=47136_eliminate_the_bad_habbit Drink water for the week. no Soda no Juice.... workout more than usual start doing doubles. and do sit ups at night before going to sleep along with some arm dips and push ups for my arms get to get thinner and toner. Eliminate fried food no going to fast food restaurants to eat. Wear my waist trimmer more often, everyday for at least couple fours in a day to help with my waist and keep it tight and tone with the support of sit ups i will be doing on the side. Do 25 squats before going to sle... Mon, 18 Jul 2016 14:28:00 EST Drink at least a gallon of water a day to lose weight http://www.sparkpeople.com/secrets.asp?tip=47133_drink_at_least_a_gallon_of_water_a_day_to_lose_weight I used to do my 48 oz which is 6, 8oz glasses or 64 for 8, 8oz glasses and think I was swimming in water.<br><br>I was told that you should drink 96 oz baseline water then 8 oz for each 10 lbs you are over weight and 4 oz for each 10 minutes of exercise you do a day. Let's do the math.<br><br>I weigh 213 lbs so I need 96 + 66 for the amount over + 24 oz for each hour of exercise. On a perfect day I do 1 hours. 96 oz is 3 quarts 90 more oz for that so basically I need about 6 quarts of wate... Mon, 18 Jul 2016 11:18:00 EST Track the Foods (and Drinks) you Consume Every Single Day (Even those Small Snacks at the Office!) http://www.sparkpeople.com/secrets.asp?tip=47128_track_the_foods_and_drinks_you_consume_every_single_day_even_those_small_snacks_at_the_office I was most successful in my weight loss efforts when I took the time to track the foods I ate every single day. When I took the time to track the calories in that slice of cake I had at the office or the pizza slice one of my co-workers sent in my direction, it was a real eye-opener how the calories consumed would add up.<br><br>I think the most important lesson I learned from tracking my food consumption, was in learning more about calories in foods I eat on a regular basis. For example, I... Mon, 18 Jul 2016 09:15:00 EST consuming water daily http://www.sparkpeople.com/secrets.asp?tip=47127_consuming_water_daily I was never a person do drink excessive water, however I have seen the difference in the past week. I sleep better and feel better. I am up up eight cups per day and actually feel a want for it now.<br>Saturday I attended a wedding supper and fell off the wagon ,but climbed back on and still dropped a little.I had also exercised all week so without a doubt that helped . so the two combined work well.<br>I find that drinking plenty of water helps brain fog also. I understand that some people d... Mon, 18 Jul 2016 09:08:00 EST How Defining Moderation Can Help You Reach Your Health Goals http://www.sparkpeople.com/secrets.asp?tip=47121_how_defining_moderation_can_help_you_reach_your_health_goals <img src="http://photosaws.sparkpeople.com/guid/f33fc866-bca9-4f1f-b4e1-d07c0fc0e710.jpg"><br><br><br><br>"Moderation is a process.... A rational adult knows better than to believe that every option under the sun needs to be at the table for life to be worth living. We maturely eschew certain things because we accept they aren't good for us.... Learn to accept that some things resist moderation for you. They're a set-up every time.... In the interest of your own health and satisfaction, lear... Sun, 17 Jul 2016 22:23:00 EST Slow and Steady Wins the race http://www.sparkpeople.com/secrets.asp?tip=47117_slow_and_steady_wins_the_race I've been a yo-yo dieter for years and years and years. Yes, that's a long time.<br>Found Sparkpeople.com and it's been the key to my continued success. It's all about balance and moderation.<br>I've discovered that losing all my weight slowly, I have been able to keep it off as I go. Yes, there are still struggles, there always will be because I'm a foodie. <br>I never dreamed I would lose 80+ pounds. It has taken a while but I'm back on track again. I have about 50 left to lose. <br>Support... Sun, 17 Jul 2016 18:30:00 EST Drinking, Eating, and Exercising http://www.sparkpeople.com/secrets.asp?tip=47110_drinking_eating_and_exercising The weight that I have lost so far is from drinking more water and eating a little bit healthier. I use to drink a lot of sodas and juices now that I have moved to Vegas that I prefer to have water over anything else. I at least drink about 1 gallon to 1 1/2 gallons of water a day. It was hard to drink that much water but it started coming natural when you live in the desert. I will still have my juices and sodas every so often but not like I use to. <br><br>My eating habits have also changed... Sun, 17 Jul 2016 09:44:00 EST Eat what you want just smaller portions http://www.sparkpeople.com/secrets.asp?tip=47108_eat_what_you_want_just_smaller_portions I have found that if I can eat what I want but just have smaller portions it works for me. If I feel like I cannot have something that is when I begin to feel like this is a diet and not a life style change. I also have figured out that it does not matter what you do as far as exercise as long as you get up and move whether it is housework, walking during commercials, playing in the pool etc. just find something that you like to do. This all has to be something that you can stick with in t... Sun, 17 Jul 2016 08:14:00 EST Create a calorie deficit of at least 250 a day to lose half a pound a week http://www.sparkpeople.com/secrets.asp?tip=47104_create_a_calorie_deficit_of_at_least_250_a_day_to_lose_half_a_pound_a_week One of my favorite power tools is the nutritional tracker. In the beginning I didn't modify my diet much but just tracked everything. This helped me become aware of my habits: eating more calories than I was burning, not enough protein intake, not enough folate. This awareness is guiding me to make better choices. <br><br>But the biggest help in weight loss is to look at the Calorie Differential report at the end of the day. A daily deficit of 500 calories has generally led me to lose a pound... Sat, 16 Jul 2016 21:53:00 EST Drink 8 Glasses of Water a Day to Feel Full and Eat Less http://www.sparkpeople.com/secrets.asp?tip=47091_drink_8_glasses_of_water_a_day_to_feel_full_and_eat_less To help with my weight loss efforts I have been working to drink more water each day, and also to cut soda from my diet and replace it with water as my drink of choice. <br> <br>Drinking 8 glasses of water each day helps me stay hydrated and avoid overeating. I have read articles about how people confuse thirst (dehydration) for hunger, so they’ll tend to eat rather than drink water, which adds calories to the day’s food intake. I have learned that if I’m craving a mid-afternoon snack, I’ll... Sat, 16 Jul 2016 07:16:00 EST Making Good Habits http://www.sparkpeople.com/secrets.asp?tip=47083_making_good_habits We all know the difference between good habits and bad habits. Why does it seem so easy to develop bad habits, and so hard to develop good habits?? There's an awesome book titled "The Power of Habit" by Charles Duhigg. Mr. Duhigg says, that to change a habit you have to make a new habit.<br><br>You have to CHANGE a habit to make a new habit. Think about that a little bit.<br><br>You need to make small, positive, meaningful changes without affecting the quality of your life as you now know... Fri, 15 Jul 2016 17:03:00 EST Fool myself into a full plate http://www.sparkpeople.com/secrets.asp?tip=47046_fool_myself_into_a_full_plate This is just my opinion and what works for me. Everyone has to do what works for them.<br>I don't follow any particular diet. I've tried them all in the past and they all have their good and bad points but really none of them worked for me as a permanent solution to keeping the weight off!<br>I have to admit that the Weight Watcher's diet gave me the most helpful information when it comes to healthy eating to lose weight.<br>I don't keep track of every calorie I eat. After nearly 50 years of ... Wed, 13 Jul 2016 13:38:00 EST Create all-day fat burning by cycling your food/nutrition/exercise http://www.sparkpeople.com/secrets.asp?tip=47040_create_allday_fat_burning_by_cycling_your_foodnutritionexercise I am using Yuri Elkaim's 'All Day Fat Burning Diet' and it works well for me. My meals & exercise are changed daily to keep my metabolism always doing it's best. I have regular meals one day, low-carb meals the next, a low-cal meal day, then my feast day <em>4</em> , & then a fast day. This creates cycles for my metabolism so it is always burning those calories. The one-day fast (7 pm at night to 7 pm the next night) gives my body a chance to rest, repair & re-group. I was afraid I co... Wed, 13 Jul 2016 11:47:00 EST Slow is really how to run the race http://www.sparkpeople.com/secrets.asp?tip=47020_slow_does_really_run_the_race Before I started my weight loss journey I was all kinds of different shades of frustrated. Everything worked temporarily. I lost 5 to 10 lbs then gain back 20. I honestly hated the whole ordeal. Then I joined SP and I wasn't limited by anything! I could have ice cream and chocolate. It's a process and it's slow but it really isn't that slow. Time is going to pass anyway and this method of weight loss is one that will stick, even if you fall off the bandwagon for a while. I've kept 75% of the... Tue, 12 Jul 2016 15:02:00 EST Hydrate, Hydrate, Hydrate! http://www.sparkpeople.com/secrets.asp?tip=47016_hydrate_hydrate_hydrate Hydration is the key to weight loss, beautiful skin, functioning organs, and general health. <br><br>Many people live in a state of dehydration. It is important to hydrate! Hydration can be in the form of water, flavored water, or tea for examples. <br><br>It is important to remember that some drinks and food can dehydrate us, requiring even more hydration. For example, caffeine dehydrates us creating a need for additional hydration. So, a cup of coffee should not be counted towards your... Tue, 12 Jul 2016 13:19:00 EST 17 Day Diet http://www.sparkpeople.com/secrets.asp?tip=47015_17_day_diet I am just completing Cycle 1 of the 17 Day diet and I am down TEN lbs!<br>Not easy as I am 68 years old with a hypothyroid condition. Never dreamed I could do this, but just kept saying, I can do anything for 17 days.<br>And you can too.<br>My 50th class reunion is this weekend and that was my hope to lose some weight. Did not expect to lose ten lbs. I am going to enjoy myself this weekend without over indulging so I don't gain any pounds back.<br>Then I will go onto Cycle 2. There are 4 ... Tue, 12 Jul 2016 12:16:00 EST BEACHBODY Success - Let me help you, too http://www.sparkpeople.com/secrets.asp?tip=47014_beachbody_success_let_me_help_you_too Many of my clients use Beachbody programs for weight loss - not only through the fitness programs, but also with nutritional guidance and Shakeology. Contact me and I can help you find out which program is best for you. I have a wealth of information for each program offered. Programs include 10-minute trainer, 21 day fix, P90X, Insanity, Hip Hop Abs, Body Beast, Brazilian Butt Lift, etc... I've been working with someone who is in her mid-60s and lost weight and inches with Shakeology and the... Tue, 12 Jul 2016 12:05:00 EST Eat + Sleep + Exercise http://www.sparkpeople.com/secrets.asp?tip=47004_eat_sleep_exercise When I first started on my weight loss journey about 6 years ago, I didn't really know what it would take. No one in my family that was overweight or obese was trying to lose weight. Neither were my overweight friends. The people I worked with were all starving themselves, but that didn't seem to be working for them. I was teaching elementary school and working 12 hour days and most Saturdays. (Yes, I was there when nobody else was. Comes from being ADD and unmedicated.)<br><br>I read a c... Mon, 11 Jul 2016 23:07:00 EST Planning What To Eat http://www.sparkpeople.com/secrets.asp?tip=46994_planning_what_to_eat I've been working with the Beck Diet Solution pink book. I love this book because it has given me at least 20 new skills to change my relationship with food. It works with any food plan because it is based on working with our own thinking first. I can't believe it took me so long to find this approach. <br><br>One of the practices included is planning what you're going to eat. She encourages us to put time in our calendars for planning, shopping, cooking, eating and cleaning up. Every e... Mon, 11 Jul 2016 14:33:00 EST Track the Foods (and Drinks) you Consume Every Single Day (Even those Small Snacks at the Office!) http://www.sparkpeople.com/secrets.asp?tip=46983_track_the_foods_and_drinks_you_consume_every_single_day_even_those_small_snacks_at_the_office I was most successful in my weight loss efforts when I took the time to track the foods I ate every single day. When I took the time to track the calories in that slice of cake I had at the office or the pizza slice one of my co-workers sent in my direction, it was a real eye-opener how the calories consumed would add up.<br><br>I think the most important lesson I learned from tracking my food consumption, was in learning more about calories in foods I eat on a regular basis. For example, I... Mon, 11 Jul 2016 09:26:00 EST Always Hungry? book by Dr. David Ludwig http://www.sparkpeople.com/secrets.asp?tip=46976_always_hungry_book_by_dr_david_ludwig I started the program when the book was published in January 2016. I'm losing an average of 1/2 pound a week, and while that is slow compared to my past weight loss, I'm happy. <br><br>I am now - right now - eating the way I will eat the rest of my life. The weight loss is a side effect. The real benefits are energy, good mood most of the time, sleeping well, less joint achey-ness, and it's true - I'm rarely if ever "starving' marvin'"! <br><br>I feel in control of my eating. One of these day... Sun, 10 Jul 2016 23:20:00 EST "My First 100 Days" http://www.sparkpeople.com/secrets.asp?tip=46966_my_first_100_days I am here to tell you that I was on a team called my first 100 days to a better me and I did really good but I could say to anyone that I never knew that I would make those 100 days but I did great and I staid with my plan and with no cheat days and I did great I was trying to keep myself motivated of what and how to do something but I found out that I can and I did do it any other time I would have quit but I toughed it out for exactly 100 days and I lost my first 50 lbs. in 6 months and I f... Sun, 10 Jul 2016 12:02:00 EST Shhhh only only read this if you WANT to lose weight ! http://www.sparkpeople.com/secrets.asp?tip=46959_shhhh_only_only_read_this_if_you_want_to_lose_weight_ To lose weight one HAS to TRACK EVERY morsel going in !! EVEN when you hit ur goal ! I have seen MANY over the yrs hit goal,, come back yrs later weighing MORE than they originally DID because they STOPPED tracking !!! <br><br>Also HAVE to exercise ! It's a MUST !!<br><br>If you like me,, live in HORRIBLE Chronic pain,,, doing a "little " exercise,, will only give you a "little" if that of relief from it. The more we move,,, the higher the relief !! Most at first say "IT HURTS I CAN'T" bu... Sun, 10 Jul 2016 00:32:00 EST Drink 8 Glasses of Water a Day to Feel Full and Eat Less http://www.sparkpeople.com/secrets.asp?tip=46940_drink_8_glasses_of_water_a_day_to_feel_full_and_eat_less To help with my weight loss efforts I have been working to drink more water each day, and also to cut soda from my diet and replace it with water as my drink of choice. <br> <br>Drinking 8 glasses of water each day helps me stay hydrated and avoid overeating. I have read articles about how people confuse thirst (dehydration) for hunger, so they’ll tend to eat rather than drink water, which adds calories to the day’s food intake. I have learned that if I’m craving a mid-afternoon snack, I’ll... Sat, 9 Jul 2016 10:00:00 EST Learn Your Body http://www.sparkpeople.com/secrets.asp?tip=46938_learn_your_body Every single one of us has a unique body with its own tolerances, allergies, illnesses, and needs. Stop following blanket diets. I recommend doing an elimination diet which will train you on how to eat the way your BODY needs you to. Start treating your body like your best friend. That doesn't mean eat whatever sounds good or tastes good. Don't just eat one thing for 40 days. Don't cut one thing out for 40 days because this random new diet says you should. Cutting something out for that perio... Sat, 9 Jul 2016 09:31:00 EST Consistency is the key to success! http://www.sparkpeople.com/secrets.asp?tip=46931_consistency_is_the_key_to_success I have had a rough 6 years. I had lost over 100 pounds in 2010 through a low carb diet and exercise every day. This site was my go to for advise, motivation, accountability and just plain venting post. <br><br>I blogged every day, kept track of my food, and posted my workouts. I found that the transparency I was able to have here was my biggest motivator. <br><br>To be honest my friends and family were sick of my "Be strong" posts on Facebook. They would roll their eyes when my workout aps w... Fri, 8 Jul 2016 17:21:00 EST According to Live Science, these diet tricks will actually help you keep off the pounds: http://www.sparkpeople.com/secrets.asp?tip=46924_according_to_live_science_these_diet_tricks_will_actually_help_you_keep_off_the_pounds <br>According to Live Science, these diet tricks will actually help you keep off the pounds:<br><br>diet tricksAvoid corn syrup<br><br>Science shows that high-fructose corn syrup (HFCS) is bad news. One study showed that rats who drank HFCS-sweetened beverages gained significantly more weight than rats consuming the same amount of calories in sugar.<br><br>Keep away from junk food -- It's Addictive<br><br>Junk food can affect your brain in ways similar to drug abuse.<br><br>Structure meal tim... Fri, 8 Jul 2016 12:20:00 EST My Secrets to Success http://www.sparkpeople.com/secrets.asp?tip=46908_my_secrets_to_success 1. Eat right. Don't skip meals. Don't eat seconds. Measure and track all your food. Don't eat sweets, deep fried food or drink pop (not even diet). Drink lots of water. Eat lots of fruits and vegetables.<br><br>2. Exercise every day. Do at least 20 minutes, but more when you feel physically ready for it. Listen to music and watch Netflix or something else with captions on so you don't get bored. If you get hot, put a fan on yourself, if you're inside. If you're outside, listen to ... Thu, 7 Jul 2016 20:07:00 EST Eat what you want to eat! http://www.sparkpeople.com/secrets.asp?tip=46907_eat_what_you_want_to_eat I know this sounds counter-productive to losing weight but it has been a life saver for me! I have always failed at diets because I was eating what someone else was telling me to eat. It doesn't help that I am extremely stubborn and when someone tells me what to do, I immediately want to do the opposite. :)<br>Now, instead of trying to stick to someone else's idea of what I need to eat, I eat what sounds good to me. Of course you have to use some common sense with this approach. Luckily, I lo... Thu, 7 Jul 2016 19:44:00 EST Keep Triggers away from the House http://www.sparkpeople.com/secrets.asp?tip=46890_keep_triggers_away_from_the_house Keep trigger foods away from your house. You may be able to not eat it for weeks, but when you finally give in, you will eat quite a bit. It will then throw you off track on your better, healthier eating regime. It will also trigger more cravings for the trigger food(s). Trigger foods are often simple carbs. The more carbs you eat, the more you want, and the bigger appetite you have. <br><br>Don't rationalize and say the "treat" is for your family. If it is unhealthy for you, it is unhe... Thu, 7 Jul 2016 08:16:00 EST My Second Secret: The Invisible Weight http://www.sparkpeople.com/secrets.asp?tip=46887_my_second_secret_the_invisible_weight My second secret of weight loss success is what I refer to as looking at the "invisible weight". As I mentioned in my previous story, I've lost 22 pounds in 4 months since joining SparkPeople and this is great for me.<br>So what is "invisible weight"? The best way I can describe it is that we step on our scale to weigh ourselves and we observe our weight rise or fall (hopefully the latter). Maybe it's a pound; maybe it's just a couple ounces. Regardless, we cannot physically see the weight th... Thu, 7 Jul 2016 07:36:00 EST Figuring The Input Output http://www.sparkpeople.com/secrets.asp?tip=46863_figuring_the_input_output Although the basic concept of weight loss (eat fewer calories than you burn) is remarkably simple, putting it into practice is not. Whether you're learning how to figure out how many calories you are actually eating and burning up; trying to discover why you have such a hard time doing the things you know you should; or simply looking for that motivation you had yesterday but can’t find this morning, your weight-loss journey is going to be an ongoing experiment. It requires constant learnin... Wed, 6 Jul 2016 00:00:00 EST Track Exercise and Housework Activities Every Day to Help Keep Your Exercise Program Challenging http://www.sparkpeople.com/secrets.asp?tip=46851_track_exercise_and_housework_activities_every_day_to_help_keep_your_exercise_program_challenging I find that tracking my exercise program is just as important as tracking my food intake. As with recording my food intake, I have the greatest success when I make it a point to track all of my exercise activities every day. Tracking lets me know what types of activities I am doing and how long I am spending on each one. This helps me know when I need to make changes to exercises, repetitions, weight or tempo. As my fitness levels increase, I try and change up my exercise activities to en... Tue, 5 Jul 2016 09:20:00 EST Weight Loss and Battle Plan http://www.sparkpeople.com/secrets.asp?tip=46838_weight_loss_and_battle_plan Did I learn a lot from a article... I really had not a clue of all the different Disorders there are.. I have read a few Blogs talking about different things but really never read up on them.. I know when I started to loose weight I was Depressed and looking for something beside surgery.. and then I read a few articles and learned a lot about different kids of Problem existed.. I wrote a lot in my Journal and kept reading.. any piece of information that could positively benefit anyone tryin... Mon, 4 Jul 2016 19:00:00 EST A Key to Success: Track Food http://www.sparkpeople.com/secrets.asp?tip=46830_a_key_to_success_track_food Tracking food BEFORE you eat it can save many a day from over-eating. <br><br>It is amazing sometimes, how many calories can be in food. <br><br>Food choices are the key to success for weight loss ... these choices far outweigh any amount of exercise. <br><br>Exercise has many benefits for the body: the heart, muscles, circulation, bone strength -- but seems more of a booster, than a key to weight loss).<br><br>(why must I post a minimum of 1700 characters when I want to post a brief key to s... Mon, 4 Jul 2016 07:51:00 EST Lower your salt; Double your potassium http://www.sparkpeople.com/secrets.asp?tip=46829_lower_your_salt_double_your_potassium I've lost 22 pounds since my wife and I started SparkPeople 4 months ago and for me that's great! When grocery shopping and eating, I never paid any attention really to the nutrition labels and quite honestly I always believed many of the foods we were eating were naturally healthy.<br>As a kid I was always super conscious about the amount of salt (sodium) intake I was having. This was because I had seen first hand the effects of too much salt on my grandparents. I knew too much salt was bad ... Mon, 4 Jul 2016 07:49:00 EST Track the Foods (and Drinks) you Consume Every Single Day (Even those Small Snacks at the Office!) http://www.sparkpeople.com/secrets.asp?tip=46828_track_the_foods_and_drinks_you_consume_every_single_day_even_those_small_snacks_at_the_office I was most successful in my weight loss efforts when I took the time to track the foods I ate every single day. When I took the time to track the calories in that slice of cake I had at the office or the pizza slice one of my co-workers sent in my direction, it was a real eye-opener how the calories consumed would add up.<br> <br>I think the most important lesson I learned from tracking my food consumption, was in learning more about calories in foods I eat on a regular basis. For example, ... Mon, 4 Jul 2016 06:56:00 EST Eliminating diet sodas helped me lose weight http://www.sparkpeople.com/secrets.asp?tip=46821_eliminating_diet_sodas_helped_me_lose_weight Eliminating Diet Coke was a really hard task, because I was totally addicted to drinking 3 or 4 cans of it a day! Then a friend at Weight Watchers suggested that quitting diet sodas ENTIRELY might help me start losing more weight again. I was on a plateau, and desperate to get the scale moving downward again, so I decided to give up my Diet Cokes for good! Even though it was difficult the first week, it was totally worth it, to keep me losing weight! After about 2 weeks, I gradually cut down ... Sun, 3 Jul 2016 19:05:00 EST Benefits of Apple Cider Vinegar Detox.. http://www.sparkpeople.com/secrets.asp?tip=46819_benefits_of_apple_cider_vinegar_detox Apple cider vinegar detox <br><br>From: applecidervinegardetox.com <br><br> <img src="http://photosaws.sparkpeople.com/guid/b23ae270-d25a-43ed-bd5a-e3445c90388e.jpg"><br><br><br>Apple cider vinegar detox is one of the best kept secrets in the fitness world and others who use it to detox on a regular basis. Apple cider vinegar is full of vitamins, minerals and enzymes in it’s raw form. Raw apple Cider Vinegar is what is recommended for all detox and cleansing . Make sure it is unfiltered and u... Sun, 3 Jul 2016 17:23:00 EST Yes You Can http://www.sparkpeople.com/secrets.asp?tip=46815_yes_you_can Well I have been there one of those loose a few gain a few more back.. Looking down and not seeing your feet.. having kids and the middle age spread... and just wanting to take the scale and through it out the door.. I wholeheartedly believe you can lose weight cause if I can anyone can and that you can do it naturally without starving yourself.. without eating food that doesn't resemble food.. without gimmicks and thinking there is a magic shake.. drugs or fad diets... You can do it and cr... Sun, 3 Jul 2016 14:21:00 EST Calories and portion size http://www.sparkpeople.com/secrets.asp?tip=46811_calories_and_portion_size I have begun to read all labels before I eat anything. <br>I weigh and measure out everything per its serving size. I make sure I never go over my daily calorie intake. The result is the pounds fall off! <br>It seems like a pain to weigh and measure everything but I promise you will see results! Calorie intake is important along with what you fuel your body with.<br>I use a kitchen scale and a regular measuring cup to weigh know my serving sizes. Kitchen scales you can find at any store fairl... Sun, 3 Jul 2016 11:04:00 EST Drink 8 Glasses of Water a Day to Feel Full and Eat Less http://www.sparkpeople.com/secrets.asp?tip=46803_drink_8_glasses_of_water_a_day_to_feel_full_and_eat_less To help with my weight loss efforts I have been working to drink more water each day, and also to cut soda from my diet and replace it with water as my drink of choice. <br> <br>Drinking 8 glasses of water each day helps me stay hydrated and avoid overeating. I have read articles about how people confuse thirst (dehydration) for hunger, so they’ll tend to eat rather than drink water, which adds calories to the day’s food intake. I have learned that if I’m craving a mid-afternoon snack, I’ll... Sat, 2 Jul 2016 16:19:00 EST Keep up with your body.. http://www.sparkpeople.com/secrets.asp?tip=46781_keep_up_with_your_body We all know that we loose weight but you have to learn a new way of how not only to make healthy choices but to learn how to cook healthier and make better choices and know you have a plan.. Always get a clearance from your Doctor before you begin any program...Write it down... and learn something new to add to your list..to safely lose weight is to consume 500 calories less per day than you need to maintain your weight. Doing this you can lose 1 pound per week since 1 pound of fat is equal t... Fri, 1 Jul 2016 13:00:00 EST Cravings, What are They http://www.sparkpeople.com/secrets.asp?tip=46711_cravings_what_are_they When I get a craving, I try to drink some water first. Although dehydration will kill us before starvation, in general we are more likely to satisfy a sweet tooth than quench a thirst.<br><br>Our bodies know this, so being the super efficient tool that it is, our temples turn up the volume on those thing that tempt us and turns down the volume on our ability to resist temptations. <br><br>Craving is your body's way of getting you to eat something so it can get the water from the foods you ing... Mon, 27 Jun 2016 00:43:00 EST Track the Foods (and Drinks) you Consume Every Single Day (Even those Small Snacks at the Office!) http://www.sparkpeople.com/secrets.asp?tip=46709_track_the_foods_and_drinks_you_consume_every_single_day_even_those_small_snacks_at_the_office I was most successful in my weight loss efforts when I took the time to track the foods I ate every single day. When I took the time to track the calories in that slice of cake I had at the office or the pizza slice one of my co-workers sent in my direction, it was a real eye-opener how the calories consumed would add up.<br> <br>I think the most important lesson I learned from tracking my food consumption, was in learning more about calories in foods I eat on a regular basis. For example, ... Mon, 27 Jun 2016 00:32:00 EST Drink 8 Glasses of Water a Day to Feel Full and Eat Less http://www.sparkpeople.com/secrets.asp?tip=46687_drink_8_glasses_of_water_a_day_to_feel_full_and_eat_less To help with my weight loss efforts I have been working to drink more water each day, and also to cut soda from my diet and replace it with water as my drink of choice. <br> <br>Drinking 8 glasses of water each day helps me stay hydrated and avoid overeating. I have read articles about how people confuse thirst (dehydration) for hunger, so they’ll tend to eat rather than drink water, which adds calories to the day’s food intake. I have learned that if I’m craving a mid-afternoon snack, I’ll... Sat, 25 Jun 2016 07:00:00 EST Write Down Why you want to lose weight http://www.sparkpeople.com/secrets.asp?tip=46684_write_down_why_you_want_to_lose_weight I lost 32 pounds about 5 years ago and have kept most of it off. After many years of trying to lose weight and after spending a lot of money on special diet programs, I realized that the reason why I wouldn't keep the weight off was a lack of a long term commitment. So I decided to write myself a letter which explained in detail why I wanted to lose weight and be healthy. I made a few copies. I have kept for 5 years taped to the back of one of the kitchen cabinets. Another copy I keep in my w... Fri, 24 Jun 2016 22:03:00 EST Lose the weight, Feel great! http://www.sparkpeople.com/secrets.asp?tip=46681_lose_the_weight_feel_great The secret to my success is simple ... NOT!<br><br>After YEARS of battling Metabolic Syndrome I was Sleeved (VSG) May 2014 and Gastric Bypass (RNY) December 2015. <br><br> <em>193</em> Highest weight - a whopping 456 pounds! <br>That is a LOT on a 5'3" lady!!<br>I avoided full length mirrors.<br>I ate most of my calories from 6pm-midnight.<br>I rarely moved. Couldn't do stairs. Waddled when I walked. <br>I swear, my butt and the comfy chair had a strong magnetic attraction!!!<br><br> <em>7... Fri, 24 Jun 2016 18:15:00 EST Avoid after Dinner Dessert Binging http://www.sparkpeople.com/secrets.asp?tip=46673_avoid_after_dinner_dessert_binging I have the worst cravings after dinner in the evenings. I just want to relax after a long day and cuddle up with a huge bowl of ice cream or find comfort in a few delicious cookies. Needless to say, I have packed on some pounds with this bad habit. Once you have started this process, it's so hard to stop it. Believe me, I know. I'm stuck there now and found a strategy that works for me. I wanted to share it with you because I hope it will work for you too! <br><br>When I try to avoid sweets a... Fri, 24 Jun 2016 09:57:00 EST Track, track, track http://www.sparkpeople.com/secrets.asp?tip=46669_track_track_track Even if you overeat it is important to still track your food. It makes it easier to get back on track and you'll find patterns that you can then fix (for example if you notice you overeat on Saturdays you can reevaluate what your usual activities on Saturday). This has helped me several times especially recently when I've been trying to bounce back from a small gain on vacation that left me feeling unmotivated. I also like to track my weight to see trends which help when I'm not feeling motiv... Fri, 24 Jun 2016 08:17:00 EST Just Do It http://www.sparkpeople.com/secrets.asp?tip=46657_just_do_it I know it sounds trite, but there really is some wisdom in this old Nike slogan. We often think that if we "blow it" during one meal, we are doomed, and this creates a willingness in ourselves to quit. I have found that no matter WHAT I do, shaking it off and telling myself that it is one small mistake keeps me motivated to do better the next time! <br><br>I have been in a lot of pain recently after a knee injury, and it has totally derailed my exercise. No swimming, biking, hiking, or runnin... Thu, 23 Jun 2016 09:09:00 EST Optimize Your Weight Loss Now by Thinking Beyond Your Diet http://www.sparkpeople.com/secrets.asp?tip=46636_optimize_your_weight_loss_now_by_thinking_beyond_your_diet Optimize Your Weight Loss Now by Thinking Beyond Your Diet<br><br><br>Most of us always have ‘weight’ on our minds. Whether it’s because we want to lose it or maintain it, often times it consumes our thoughts. For some of us, the weight loss journey is more significant than others. It can take longer and feel insanely hard to get and keep the weight off for good. You can maybe relate, but one more thing to keep in mind is that weight loss varies greatly from person to person. One plan follow... Wed, 22 Jun 2016 00:53:00 EST Aging, Weight Gain, and Weight Loss http://www.sparkpeople.com/secrets.asp?tip=46632_aging_weight_gain_and_weight_loss Overweight, obesity, and physical inactivity are smoking’s close cousins in preventable causes of mortality, leading to over 300,000 deaths annually. The societal costs of these conditions* may be as high as $400 billion per year. Therefore, it seemed appropriate to address two questions that came to mind 1) Do people over the age of 65 continue to fall prey to overeating, physical inactivity and weight gain?, and 2) Is 65 too late to tackle overweight, obesity, and physical inactivity? <... Tue, 21 Jun 2016 21:37:00 EST Keep on Track and Keep Healthy http://www.sparkpeople.com/secrets.asp?tip=46627_keep_on_track_and_keep_healthy Some people that loose weight and get to the point where they wanted to be... in time that ticks by they sometimes revert back to the old habits and forget how much time it took to get to that AHH Moment and now your back at the start of looking in the mirror and wondering where did I go wrong .. You have to work hard on Maintaining you weight...You have to stop making excuses and work on it..Do you use these excuses like I did.. I want to lose weight but I'm too stressed... or I want to e... Tue, 21 Jun 2016 12:29:00 EST Track Exercise and Housework Activities Every Day to Help Keep Your Exercise Program Challenging http://www.sparkpeople.com/secrets.asp?tip=46621_track_exercise_and_housework_activities_every_day_to_help_keep_your_exercise_program_challenging I find that tracking my exercise program is just as important as tracking my food intake. As with recording my food intake, I have the greatest success when I make it a point to track all of my exercise activities every day. Tracking lets me know what types of activities I am doing and how long I am spending on each one. This helps me know when I need to make changes to exercises, repetitions, weight or tempo. As my fitness levels increase, I try and change up my exercise activities to en... Tue, 21 Jun 2016 05:21:00 EST Share with a friend when you eat out! http://www.sparkpeople.com/secrets.asp?tip=46606_share_with_a_friend_when_you_eat_out Sharing with a friend is such a good thing! You can share your dreams and goals for the future. You can also share daily to keep yourself motivated! I like to start my day sharing a positive thought for the day. I also enjoy hearing my friends motivating thoughts for the day. Sparkpeople positive notes are excellent.vibes have also decided I gain so much by sharing my meals with a friend. I actually share the portion. Often we make big mistakes in portion controlled and by sharing I can autom... Mon, 20 Jun 2016 11:06:00 EST Track the Foods (and Drinks) you Consume Every Single Day (Even those Small Snacks at the Office!) http://www.sparkpeople.com/secrets.asp?tip=46601_track_the_foods_and_drinks_you_consume_every_single_day_even_those_small_snacks_at_the_office I was most successful in my weight loss efforts when I took the time to track the foods I ate every single day. When I took the time to track the calories in that slice of cake I had at the office or the pizza slice one of my co-workers sent in my direction, it was a real eye-opener how the calories consumed would add up.<br> <br>I think the most important lesson I learned from tracking my food consumption, was in learning more about calories in foods I eat on a regular basis. For example, ... Mon, 20 Jun 2016 00:17:00 EST Getting It Right http://www.sparkpeople.com/secrets.asp?tip=46598_getting_it_right Ok, so I'm determined, driven and dedicated with a very strong desire to achieve constant forward progress. I initially thought that it was possible for me to out exercise all of those sugary sweets and snacks but in all actuality it wasn't. It's not humanly possible to continue eating all that sugar and expect weight loss success. I literally had to give it up until I can get it under control , sugar that is and I did just that. I thought that maybe a cheat day would be ideal but come on , l... Sun, 19 Jun 2016 20:08:00 EST What nutrients to track http://www.sparkpeople.com/secrets.asp?tip=46581_what_to_track If you've been to the "My Nutrition" page on SparkPeople's web site, you may have noticed that you can add and remove the nutrients that you want to track.<br><br>Look at all of the choices and make decisions on what to track based on what information you can use that will help you to become healthier.<br><br>The main nutrients that I like to track are:<br><br>Calories (of course)<br>Protein<br>Carbohydrates<br>Tot<BR>al Fat<br>Saturated Fat<br>Fiber<br>Sodium<br>Cholesterol<br><<BR>br>I used... Sat, 18 Jun 2016 12:02:00 EST Drink 8 Glasses of Water a Day to Feel Full and Eat Less http://www.sparkpeople.com/secrets.asp?tip=46576_drink_8_glasses_of_water_a_day_to_feel_full_and_eat_less To help with my weight loss efforts I have been working to drink more water each day, and also to cut soda from my diet and replace it with water as my drink of choice. <br> <br>Drinking 8 glasses of water each day helps me stay hydrated and avoid overeating. I have read articles about how people confuse thirst (dehydration) for hunger, so they’ll tend to eat rather than drink water, which adds calories to the day’s food intake. I have learned that if I’m craving a mid-afternoon snack, I’ll... Sat, 18 Jun 2016 02:19:00 EST Lost but Still Feelin.... http://www.sparkpeople.com/secrets.asp?tip=46559_lost_but_still_feelin It's very frustrating to spend long hours at the gym, eat nutritiously for weeks, and yet "I" fail see weight-loss changes in the mirror or on the scale. Rest assured, I am waiting for that "ah ha" moment so I keep trying to lead a healthier lifestyle and lose weight, my body will begin to take on a new shape. Diet and exercise are still the gold standard for long-term weight loss. I may not physically look as though I am losing weight, but changes are happening that i cannot see. I just hav... Fri, 17 Jun 2016 01:03:00 EST losing weight after surgery http://www.sparkpeople.com/secrets.asp?tip=46550_losing_weight_after_surgery my secret to losing weight is reading about how food is made , I had to have surgery last year and I don't want to have that surgery again so I have starting reading labels exercising and riding my bike to work I have lost 19 lbs since October.I am trying to stay positive and continue to eat healthy and exercise everyday. My husband has started walking 2 miles a night with me which is good for both of us , it keeps me moving and is getting him to be more healthy. I only step on the scale on... Thu, 16 Jun 2016 14:45:00 EST The Night Owl has Retired http://www.sparkpeople.com/secrets.asp?tip=46523_the_night_owl_has_retired You've heard it before, I know I have. But sleep is just that important in the weight loss journey!<br><br>I know for me its hard, I was always a night owl. The best TV is on late at night and I didn't want to feel like I missed anything. But when I got a new job, working 8:30-5 everyday, I got into a routine. I realized my night owl ways were actually detrimental to my health and my happiness. I would go to bed at 2 AM sometimes just to wake up at 6:30. 4 1/2 hours! I was cranky, and irritab... Tue, 14 Jun 2016 14:12:00 EST Secrets to Success http://www.sparkpeople.com/secrets.asp?tip=46516_secrets_to_success Take-Home Tip #1<br><br>They Guzzle Water by the Gallon<br>You’ve likely heard that you should drink eight cups of water daily, which is a whopping half-gallon. If you thought downing that much fluid would send you running to the bathroom far too often, consider this: Extreme Weight Loss contestants drink more than double that amount every day. “You don’t see it on the show, but our contestants drink a lot of water—at least a gallon every day as a baseline,” says Powell. “Then, they drink an ... Tue, 14 Jun 2016 06:58:00 EST Track Exercise and Housework Activities Every Day to Help Keep Your Exercise Program Challenging http://www.sparkpeople.com/secrets.asp?tip=46515_track_exercise_and_housework_activities_every_day_to_help_keep_your_exercise_program_challenging I find that tracking my exercise program is just as important as tracking my food intake. As with recording my food intake, I have the greatest success when I make it a point to track all of my exercise activities every day. Tracking lets me know what types of activities I am doing and how long I am spending on each one. This helps me know when I need to make changes to exercises, repetitions, weight or tempo. As my fitness levels increase, I try and change up my exercise activities to en... Tue, 14 Jun 2016 04:58:00 EST From Yo-Yo To Everest http://www.sparkpeople.com/secrets.asp?tip=46509_from_yoyo_to_everest "My weight yo-yoed up and down all my life until 2004, when I finally committed myself to getting it off," says Mitch Segal, a 65-year-old accountant from the Washington, D.C., suburbs.<br><br>What made him change? "One day I couldn't fasten my size 42 pants. Also, my son was finishing his ROTC program to go into the Marine Corps, where everyone is very fit. And I didn't want him pointing to his father and saying 'He's the fat guy over there.'" Mitch's weight at the time: 242 pounds.<br><... Mon, 13 Jun 2016 22:07:00 EST Track the Foods (and Drinks) you Consume Every Single Day (Even those Small Snacks at the Office!) http://www.sparkpeople.com/secrets.asp?tip=46496_track_the_foods_and_drinks_you_consume_every_single_day_even_those_small_snacks_at_the_office I was most successful in my weight loss efforts when I took the time to track the foods I ate every single day. When I took the time to track the calories in that slice of cake I had at the office or the pizza slice one of my co-workers sent in my direction, it was a real eye-opener how the calories consumed would add up.<br> <br>I think the most important lesson I learned from tracking my food consumption, was in learning more about calories in foods I eat on a regular basis. For example, ... Mon, 13 Jun 2016 06:00:00 EST 3 Meals and snacks in between http://www.sparkpeople.com/secrets.asp?tip=46485_3_meals_and_snacks_in_between Good days consist of 3 meals per day and a protein snack in between the 3 meals. In addition I get 30 minutes of exercise at minimum 6 days a week. I work a very long day 15 hours by the time I get home. I make sure no matter how tired I am, get on the treadmill for minimum 30 minutes. My go to work out is HIIT. I do 40 cycles of 20 second sprint and 20 seconds rest. Gets your metabolism working for hours after finishing the workout. My meals consist of following on any average day: Br... Sun, 12 Jun 2016 09:53:00 EST Scaling Back.....Weight Loss http://www.sparkpeople.com/secrets.asp?tip=46481_scaling_backweight_loss Meanwhile, scientists are looking for other clues. Christopher Gardner, professor of medicine at Stanford University, has been testing a low-fat versus low-carb diet on roughly 600 people for a year each.<br><br>The study hasn't ended, but based on the views of the health educators who work with the dieters, "it appears that in the end, the difference between the two groups will be negligible," says Gardner.<br><br>"However, there is this massive range within each group. Some people lost 60... Sat, 11 Jun 2016 23:15:00 EST Learn How a Body's Metabolism Works http://www.sparkpeople.com/secrets.asp?tip=46480_learn_how_a_bodys_metabolism_works Metabolism is ultimately a collection of chemical reactions that takes place in the body’s cells converting the fuel in the food we eat into the energy needed to power everything we do, from moving to thinking to growing. In fact, thousands of metabolic reactions happen at the same time – all regulated by the body – to keep our cells healthy and working.<br><br><br>Trying to determine your caloric need for the day? Your body’s metabolic rate (or total energy expenditure) is the one that says ... Sat, 11 Jun 2016 21:02:00 EST Drink 8 Glasses of Water a Day to Feel Full and Eat Less http://www.sparkpeople.com/secrets.asp?tip=46470_drink_8_glasses_of_water_a_day_to_feel_full_and_eat_less To help with my weight loss efforts I have been working to drink more water each day, and also to cut soda from my diet and replace it with water as my drink of choice. <br> <br>Drinking 8 glasses of water each day helps me stay hydrated and avoid overeating. I have read articles about how people confuse thirst (dehydration) for hunger, so they’ll tend to eat rather than drink water, which adds calories to the day’s food intake. I have learned that if I’m craving a mid-afternoon snack, I’ll... Sat, 11 Jun 2016 02:15:00 EST Scaling Back.....Weight Loss http://www.sparkpeople.com/secrets.asp?tip=46465_scaling_backweight_loss It's a common refrain. "On almost any diet, you typically see the same weight loss for the first six to eight months, then a plateau, then slow regain over subsequent months," adds Hall, "So many people are on their way back to where they started."<br><br>It's not just that metabolic rate slows when you lose weight, notes Hall. "Metabolism does slow, but it can't really explain the plateau or regain."<br><br>What matters is that people start eating more. "That's why people have a hard tim... Fri, 10 Jun 2016 16:26:00 EST Scaling Back.....Weight Loss http://www.sparkpeople.com/secrets.asp?tip=46453_scaling_backweight_loss You also lose water because the drop in Insulin caused by a very-low-carb diet leads the kidneys to excrete more water, he adds. So when people give in and start eating more pasta and pizza, the water weight quickly returns.<br><br>"People get very disillusioned because it feels like they're trying their hardest, and five pounds comes back like nothing," says Roberts. "They don't realize that they lost five pounds of water in the first place."<br><br>The Hunger Games<br><br>Hunger is the ne... Thu, 9 Jun 2016 22:03:00 EST What is intermittent fasting, and is it healthy? http://www.sparkpeople.com/secrets.asp?tip=46449_what_is_intermittent_fasting_and_is_it_healthy What is intermittent fasting, and is it healthy? <br>By Jacqueline Andriakos, Health.com <br><br>When you hear the word "fasting," you probably think of gimmicky diets—and, um, feeling "hangry." But a growing body of research suggests that cycling super low-calorie days into your normal eating plan could potentially improve your health. But before you skip lunch and let your gut start growling, read on for everything you need to know about intermittent fasting. <br><br>What is intermittent fa... Thu, 9 Jun 2016 18:01:00 EST Good choices and Weight Loss http://www.sparkpeople.com/secrets.asp?tip=46445_good_choices_and_weight_loss Loosing weight is not easy.. at first you need to make a commitment and follow through.. not just thinking about it but you have to follow through.. Making small changes each day is one way to get started, but it’s important to remember that just because a weight-loss strategy works for someone else, it may not work for you.... We had a problem with Veggies.. So make your plate colorful as you learn to try different ones.. Make the shopping go well is hit the fresh fruits and vegetables and k... Thu, 9 Jun 2016 14:19:00 EST Using Low Carb Wraps http://www.sparkpeople.com/secrets.asp?tip=46439_using_low_carb_wraps I have found that instead of eating carb-laden bread, I can use the low-carb (3-6 carbs) wraps and use a variety of fillings for a very satisfying lunch.<br><br>I don't miss the bread, and so long as I don't do it daily, it seems to really aid in my weight loss efforts without affecting gastric issues.<br><br>The wraps are sometimes difficult to find in a smaller grocery store, but the larger chains carry them.<br><br>In addition to regular burrito fare (beef, beans, etc.) I have used egg sal... Thu, 9 Jun 2016 10:21:00 EST Scaling Back.....Weight Loss http://www.sparkpeople.com/secrets.asp?tip=46432_scaling_backweight_loss Hall says that he couldn't have gone lower in his study. Cutting 800 calories' worth of fat trimmed nearly all the fat out of people's diets, he explains. "If we had cut more than 800 calories' worth of carbs, we couldn't have cut the fat calories equally."<br><br>A very-low-carb diet might have yielded different results, he notes. "Our computer simulations suggest that if we went to very low carb levels, calorie burning might not have dropped."<br><br>But cutting way back on carbs isn't e... Wed, 8 Jun 2016 21:55:00 EST Dont Be Afraid Of Monotony http://www.sparkpeople.com/secrets.asp?tip=46422_dont_be_afraid_of_monotony I've found that the secret to my weight loss (75lbs so far) has been the ability to keep a routine, over anything else. And that means dealing with, and even embracing, monotony.<br><br>I would never have been able to keep within my calorie budget without being able to bring in food to work, and with my busy schedule I will never have time to make new, different, and exciting (yet healthy) options every day.<br><br>So, I sacrificed that piece of my life and took on the view of my worktime mea... Wed, 8 Jun 2016 09:53:00 EST The Weightloss Rollercoaster http://www.sparkpeople.com/secrets.asp?tip=46418_the_weightloss_rollercoaster Probably by now a lot of us on Spark have read the infamous NY Times article about the biggest loser candidates and how most of them gained back significant portions of their weight if not all of it. A lot has been said and written after it came out. Many have pointed out that the unhealthy way they went about weight loss may have contributed to their wrecked metabolisms and hormone levels. I would hate that for them but would be grateful to know that we are not all destined for the same fate... Wed, 8 Jun 2016 07:12:00 EST Scaling Back.....Weight Loss http://www.sparkpeople.com/secrets.asp?tip=46413_scaling_backweight_loss So Hall recruited 19 obese adults and cut their calories (they had been averaging about 2700 a day) by 30 percent. For one week the people cut about 800 calories' worth of carbs, and for another week they cut about 800 calories' worth of fat.<br><br>"It was a short but very well-controlled clinical trial," explains Hall. "We controlled everything they ate, and they spent their days in a metabolic chamber that they weren't allowed to leave so we could measure exactly how many calories and ho... Tue, 7 Jun 2016 21:43:00 EST Routine and habit http://www.sparkpeople.com/secrets.asp?tip=46398_routine_and_habit Routine and habit, those two words sound terribly boring, I know. They however have been some of the greatest keys to success in my weight loss journey to date.<br><br>First of all let me say what routine and habit don't mean. When it comes to food it doesn't mean you have to eat the same thing everyday and when it comes to exercise it doesn't mean you have to grind out the sNe boring stuff ad infinitum. There is plenty of room for all kinds of variety in both diet and exercise.<br><br>The pl... Tue, 7 Jun 2016 07:41:00 EST Scaling Back.....Weight Loss http://www.sparkpeople.com/secrets.asp?tip=46393_scaling_backweight_loss Scientists search for keys to weight loss. Two out of three American adults are overweight or obese. And people who lose weight are unlikely to keep it off. Here's how scientists are trying to tackle the problem.....and how a few successful dieters have managed to beat the odds.<br><br>Is Insulin a Villain?<br><br>"We do not get fat because we overeat," writes Gary Taubes in Why We Get Fat: And What To Do About It. "We get fat because the carbohydrates in our diet make us fat."<br><br>Car... Mon, 6 Jun 2016 23:16:00 EST The New Week http://www.sparkpeople.com/secrets.asp?tip=46381_the_new_week Last week was a good week for me until it wasn't. Everything started out well with. Very controlled loss based on discipline eating. But about half way through the week I started to sort of give up. I suppose everyone in Spark has experienced that point where you've been doing this for a while and you would just like to eat like everyone else for a change. The nice thing was that I stayed relatively level in my weight. The sad thing is that I was in the zone and could have made a lot more pro... Mon, 6 Jun 2016 07:08:00 EST Track the Foods (and Drinks) you Consume Every Single Day (Even those Small Snacks at the Office!) http://www.sparkpeople.com/secrets.asp?tip=46378_track_the_foods_and_drinks_you_consume_every_single_day_even_those_small_snacks_at_the_office I was most successful in my weight loss efforts when I took the time to track the foods I ate every single day. When I took the time to track the calories in that slice of cake I had at the office or the pizza slice one of my co-workers sent in my direction, it was a real eye-opener how the calories consumed would add up.<br> <br>I think the most important lesson I learned from tracking my food consumption, was in learning more about calories in foods I eat on a regular basis. For example, ... Mon, 6 Jun 2016 00:28:00 EST Never Get Comfortable http://www.sparkpeople.com/secrets.asp?tip=46370_never_get_comfortable When you want something bad enough, you work hard for it. That your body is willing to push through the pain, tears, disappointments, mood swing and binges. The key is getting back up and growing from your mistakes!<br><br>I'm so proud seeing how much I progressed .. <br>first pic I was only working out home, still trying to adapt to the new changes of being a working mommy of 3. Now I'm a pro loll <br>I find the time to <img src="http://photosaws.sparkpeople.com/guid/045b8692-33d0-4889-86d7... Sun, 5 Jun 2016 14:06:00 EST Fasting for weight loss? http://www.sparkpeople.com/secrets.asp?tip=46369_fasting_for_weight_loss I have been fasting for 5 months---losing 40 pounds. I fast daily 12 to 16 hours, usually I eat between 11a - 7p. I feel great with tons of energy and less weight to slow me down. Its not for everybody, doing some research helped me to get started. I wanted to share this article. <em>185</em> <br><br>Fasting for weight loss? Here’s why scientists say it works long-term By Carmen Chai<br><br>Intermittent fasting, which calls for 12 to 24 hours of skipping meals, used to draw controversy becau... Sun, 5 Jun 2016 13:37:00 EST Keep on Trackin' http://www.sparkpeople.com/secrets.asp?tip=46349_keep_on_trackin I have found that the only way to keep losing weight is to track what I eat (big surprise!). When I track, I pay attention to what I'm consuming. When I don't track, things can slip by unnoticed. Like that pretzel or two (or three).<br><br>It's easier to plan what I will be eating when I track. Sometimes I can plan the whole day by figuring out what I will cook for dinner and work the rest of the day's meals around that. A lot of times I have the same breakfast and that makes it easier to wri... Sat, 4 Jun 2016 15:46:00 EST I like my scale http://www.sparkpeople.com/secrets.asp?tip=46345_i_like_my_scale Prevailing wisdom says that you have to stay off the scale as much as possible otherwise you are going to be ruled by its relatively fickle nature. <br><br>I get that. I know how difficult it can be to see it bounce around like a seasick stock market chart, but that's just part of how our bodies works. We may have had a little extra sodium causing done water gain or maybe we got a tiny bit of muscle growth (1-3 pound a month max folks). For whatever reasons sometimes the scale goes the "wrong... Sat, 4 Jun 2016 08:05:00 EST Drink 8 Glasses of Water a Day to Feel Full and Eat Less http://www.sparkpeople.com/secrets.asp?tip=46344_drink_8_glasses_of_water_a_day_to_feel_full_and_eat_less To help with my weight loss efforts I have been working to drink more water each day, and also to cut soda from my diet and replace it with water as my drink of choice. <br> <br>Drinking 8 glasses of water each day helps me stay hydrated and avoid overeating. I have read articles about how people confuse thirst (dehydration) for hunger, so they’ll tend to eat rather than drink water, which adds calories to the day’s food intake. I have learned that if I’m craving a mid-afternoon snack, I’ll... Sat, 4 Jun 2016 08:04:00 EST Lemonade Water Replaces Soda http://www.sparkpeople.com/secrets.asp?tip=46341_lemonade_water_replaces_soda I managed to drink 80 oz of water today and did not drink any diet soda! This is really a challenge for me because I have been so addicted to soda. I also want to get off so much caffeine. This battle to get control over my weight has been ongoing for years. I work in education and am finally off for the summer. I have chosen to concentrate on making this change work! We put up an above the ground pool that I get in every day. Today I've been looking at pool exercises to make things fun. I... Fri, 3 Jun 2016 23:17:00 EST Plateau Busting Ideas http://www.sparkpeople.com/secrets.asp?tip=46335_plateau_busting_ideas 10 Ways to Move Beyond a Weight Loss Plateau By Debra Fulghum Bruce, PhD<br><br>Hit a weight loss plateau? It's hard to fathom that for weeks your weight loss program was taking the pounds off. Then, suddenly, the scales won't budge another ounce.<br><br>Take heart. A weight loss plateau is normal. No matter how diligent you are in following your good health regimen, from time to time you'll fall off the wagon. The key to getting back on the program, experts say, is to acquire the skills and ... Fri, 3 Jun 2016 16:28:00 EST Push days instead of Cheat Days http://www.sparkpeople.com/secrets.asp?tip=46334_push_days_instead_of_cheat_days <img src="http://photosaws.sparkpeople.com/guid/ecbfb12d-0c35-4dd6-a1bc-f988e63b0a2f.png"><br><br>There was an article on Spark a little while back that talked about the difference between saying I can't eat that and I don't eat that. The article suggested that it was psychologically very helpful to change from can't to don't because that affirms that the choice is yours and not someone else's. <br><br>That got me thinking about some other language that I think I would like to change my app... Fri, 3 Jun 2016 16:19:00 EST Never Give Up http://www.sparkpeople.com/secrets.asp?tip=46325_never_give_up This is probably my 4th time on this journey. Each time I have lost some weight but have always ended up gaining some back. This last time I only gained half of what I lost back. I finally said enough it enough and have been back on track for almost 2 months. We all have bad days/weeks. Don't let the slip ups stop you. This journey is not all or nothing. You just have to dust yourself off and keep going forward. <br><br>When I started back on this journey, I was frustrated that I kept... Fri, 3 Jun 2016 11:06:00 EST Drink more than 8 c of h2o | herbal tea http://www.sparkpeople.com/secrets.asp?tip=46320_drink_more_than_8_c_of_h2o_herbal_tea Got this from tv show "Extreme Weight Loss", & a subsequent web search that touted how they got fast results (like 100 pounds lost in 3 months). Of the 7 tips in the online article, this seemed most do-able & healthy to suppress appetite & feel fuller:<br> apparently they drank a gallon daily PLUS a cup for every hours of exercise.<br><br>As I re-spark, I'm trying to hit the ground running, with early successes & rewards to stay motivated, so am trying to build up to a gallon a day in... Fri, 3 Jun 2016 02:45:00 EST Realistic and Small http://www.sparkpeople.com/secrets.asp?tip=46313_realistic_and_small I started this journey 4 months ago at 275. My first goal was to lose 40 lbs in 4 months. I was a little ambitious, but I made it! Not only did I make it, but I surpassed it with 41 lbs and 2 days to spare. I have now set my 2nd goal of getting under 200 lbs. That is 35 lbs to make my goal. I am extending my time line to Dec which will give me 6 months. Small and realistic has really worked for me! I have not been under 200 lbs in over 12 years, but it is so close I can taste it (literally ha... Thu, 2 Jun 2016 12:39:00 EST Cut the sugar http://www.sparkpeople.com/secrets.asp?tip=46298_cut_the_sugar It's not necessary that you sign up for one of the many different low carb diets (Atkins, South Beach, Keto, etc...) in order to cut the amount of sugar you are eating. <br><br>Carbohydrates are one of the three main macronutrients and therefore are necessary for your diet. That said we often overestimate how many carbs we can eat. My favorite is always the carb loading before a 5k. I have seen people eat enough pancakes or pasta to fuel a couple of marathons let alone a scosh over 3 miles. <... Wed, 1 Jun 2016 17:02:00 EST First Goal Done http://www.sparkpeople.com/secrets.asp?tip=46277_first_goal_done I have decided to have a weight loss surgery and also learning to eat more healthy and stop drinking pop. That task of not drinking pop was not an easy one. I was an all day and night drinker of pop. But somehow I have learned that my body didn't need it and it wasn't healthy for me.I have learned to start drinking water but it has to be spring water, cause for some reason, I don;t like purified water. So I decided to start this journey in Nov of 2015. My insurance had me do 6 months weight m... Tue, 31 May 2016 12:15:00 EST No more sugar! http://www.sparkpeople.com/secrets.asp?tip=46274_no_more_sugar Well finally I have found the key to my weight loss! I have tried for years to find a way of eating that would promote good health and a healthy weight. I knew it would have to become a way of life. I decided to become mostly vegetarian. I still eat some fish, yogurt and eggs. I use beans, seeds and gutting free grains. <br><br>How it started was that my daughter told me about a candida cleans diet she was trying. I decided to try it too, it couldn't hurt, I thought and I could be encouraging... Tue, 31 May 2016 09:51:00 EST Info for Weight Loss http://www.sparkpeople.com/secrets.asp?tip=46272_info_for_weight_loss If you're on a roll with diet and exercise and the numbers on the scale are dip, dip, dipping, it's tempting to think, "This isn't so painful. What did I have to worry about?" "It's relatively easy to lose the first five to ten percent of your body weight—so if you're 180 pounds, for example, you'll find it fairly easy to take off those first 15 to 20 pounds," explains Louis Aronne, MD, director of the Comprehensive Weight Control Center at Weill Cornell Medicine and author of The Change Your... Tue, 31 May 2016 09:04:00 EST Secret to My Success http://www.sparkpeople.com/secrets.asp?tip=46263_secret_to_my_success The secret to my success is to start every morning checking in with my Spark Coach. Using Spark Coach keeps me grounded and focused on my weight loss. It sets the tone for my day. By starting my day this way, I feel focused and ready for any obstacle that might get in my way. It also give me an opportunity to explore other areas of sparkpeople.com. <br><br>I appreciate the way Spark Coach encourages me to always track my food and my exercise. I have consistently tracked my food every day sin... Mon, 30 May 2016 21:07:00 EST Don't Give up! http://www.sparkpeople.com/secrets.asp?tip=46250_dont_give_up Don't Quit<br>---Author Unknown<br><br>When you've eaten too much and you can't write it down, <br>And you feel like the biggest failure in town.<br>When you want to give up just because you gave in, <br>and forget all about being healthy and thin. <br><br>So What! You went over your points a bit, <br>Its your next move that counts...So don't you quit!<br>Its a moment of truth, it's an attitude change.<br>Its learning the skills to get back in your range.<br><br>Its telling yourself, You've d... Mon, 30 May 2016 09:42:00 EST Track the Foods (and Drinks) you Consume Every Single Day (Even those Small Snacks at the Office!) http://www.sparkpeople.com/secrets.asp?tip=46248_track_the_foods_and_drinks_you_consume_every_single_day_even_those_small_snacks_at_the_office I was most successful in my weight loss efforts when I took the time to track the foods I ate every single day. When I took the time to track the calories in that slice of cake I had at the office or the pizza slice one of my co-workers sent in my direction, it was a real eye-opener how the calories consumed would add up.<br> <br>I think the most important lesson I learned from tracking my food consumption, was in learning more about calories in foods I eat on a regular basis. For example, ... Mon, 30 May 2016 00:25:00 EST My Permanent Success! http://www.sparkpeople.com/secrets.asp?tip=46246_my_permanent_success For about three months I have been Sparking consecutive days and learning all I can. Even when I had emotional crisis, avoided exercise for days with no motivation, I kept logging in and thinking about all I had started to accomplish and how good that felt. I had lost several inches in the middle. I'm 65. I should be concerned about my health, but it's not truly my motivation. It's a side benefit. For me, it's the weight loss thing I have struggled with for 30 years that I want for me...for m... Mon, 30 May 2016 00:05:00 EST Drink 8 Glasses of Water a Day to Feel Full and Eat Less http://www.sparkpeople.com/secrets.asp?tip=46214_drink_8_glasses_of_water_a_day_to_feel_full_and_eat_less To help with my weight loss efforts I have been working to drink more water each day, and also to cut soda from my diet and replace it with water as my drink of choice. <br> <br>Drinking 8 glasses of water each day helps me stay hydrated and avoid overeating. I have read articles about how people confuse thirst (dehydration) for hunger, so they’ll tend to eat rather than drink water, which adds calories to the day’s food intake. I have learned that if I’m craving a mid-afternoon snack, I’ll... Sat, 28 May 2016 08:54:00 EST NEED TO GET BACK ON TRACK http://www.sparkpeople.com/secrets.asp?tip=46213_need_to_get_back_on_track I have been dealing with weight issues since I was about five or six years old. I have done lots of diets, exercise, and even a medical fast. I have had many levels of success and failure over the years. However, now I believe that I have a grasp on what I need to do to be successful. I have a compulsive eating disorder. I have to remain very structured in what I do every day. I am not somebody who can just come into work when there are doughnuts, have one and be fine about it. I have to be v... Sat, 28 May 2016 03:24:00 EST Can I Stop the YoYo? http://www.sparkpeople.com/secrets.asp?tip=46199_can_i_stop_the_yoyo Yes, I am a rollercoaster dieter. I have been such since about the age of 16. By the age of 18, I was a pro at both gaining and losing weight. When I am "not dieting" and I eat whatever I want, whenever I want I have overindulged myself right up to 160 lbs (age 45). However, generally I catch myself, "go on a diet" and head back down the rollercoaster when I hit about 148-150 lbs. I have starved myself down to 108 lbs (age 29) and 107 lbs (age 39).<br><br>So I KNOW how to lose weight. I even ... Fri, 27 May 2016 10:16:00 EST Cheerios, Skim Milk, and Water http://www.sparkpeople.com/secrets.asp?tip=46191_cheerios_skim_milk_and_water When times get really hard for me and I am struggling to stay on the program I get a serving of Cheerios and skim milk. It takes a few minutes to eat, satisfies a sweet tooth, and the protein in the milk helps to satisfy. <br><br>I usually have my hardest time in the evenings when everything is done and I get bored or I notice my stomach is feeling a little hungry. This little snack has saved me from all out binging many times. It allows me to get a grip and realize I am not starving like I t... Thu, 26 May 2016 23:44:00 EST Eating Real Food http://www.sparkpeople.com/secrets.asp?tip=46145_eating_real_food When you cook real food and stay away from the prepackaged man made foods, you stay full and satisfied much longer and feel so much better and in the meantime you can watch the pounds fall off. Enjoy lots of grilled meats, chicken and vegetables using real butter for satisfaction. You will find yourself very satisfied with a smaller plate of food. A wonderful way of eating and losing without hunger. Preparing ahead and cooking ahead are the key to being successful. You must have real food re... Tue, 24 May 2016 12:43:00 EST Track the Foods (and Drinks) you Consume Every Single Day (Even those Small Snacks at the Office!) http://www.sparkpeople.com/secrets.asp?tip=46137_track_the_foods_and_drinks_you_consume_every_single_day_even_those_small_snacks_at_the_office I was most successful in my weight loss efforts when I took the time to track the foods I ate every single day. When I took the time to track the calories in that slice of cake I had at the office or the pizza slice one of my co-workers sent in my direction, it was a real eye-opener how the calories consumed would add up.<br> <br>I think the most important lesson I learned from tracking my food consumption, was in learning more about calories in foods I eat on a regular basis. For example, ... Tue, 24 May 2016 06:58:00 EST my success secret http://www.sparkpeople.com/secrets.asp?tip=46116_my_success_secret I do not set unrealistic goals. I set my goals for losing 1-3 lbs a week. I used to set goals like losing 10 lbs in a month, and all I got was frustrated and upset. With the smaller goals I see success, and I am not disappointed with myself anymore. I find that my clothes fit better, and gradually become "too big" for me to wear. I find that my mood is greatly improved in my work, home, and social life. It used to be the smallest things would set me off or get me upset, now I'm finding tha... Mon, 23 May 2016 04:30:00 EST Invite someone to dinner http://www.sparkpeople.com/secrets.asp?tip=46111_invite_someone_to_dinner Know the calories in your meal. I use a meal service that delivers the ingredients for 3 meals a week. The recipe tells me how many calories there are in each portion of the food I cook. Nowadays most recipes on-line, in new cookbooks, or in magazines have the calorie count for each serving. When I do not want leftovers, nor do I want be tempted by too large a serving, I make sure to invite my son, who is single, to share the meal. Two-thirds of a portion is perfect many times for me. I do no... Sun, 22 May 2016 21:54:00 EST Ways to lose weight in the springtime http://www.sparkpeople.com/secrets.asp?tip=46110_ways_to_lose_weight_in_the_springtime Spring seems like the best thing ever — all the showers and flowers — and it actually is, because the season actually magically makes you lose weight. You can't argue with these facts, actual proof that spring is all the things: <br><br>1. Beautiful weather makes you want to be more active. <br><br>So long as your idea of playing outside involves moving your legs, you're going to get more exercise — you have to! And you don't even have to join a gym. <br><br>2. Revealing spring clothes zap y... Sun, 22 May 2016 21:33:00 EST Better Choice and Little changes make the numbers go down.. http://www.sparkpeople.com/secrets.asp?tip=46108_better_choice_and_little_changes_make_the_numbers_go_down The fact of loosing weight is always good time to lose weight... Shedding even 5 to 10 pounds can take enormous pressure off your heart and do wonders for your self esteem.. well being and helps you to have a longer and active life.. . If you put some pounds back on along the way.. don't despair give up or stop... Simply forgive yourself and start again... We all fall a couple of times and with persistence .. You will get there..There are so many different diets and exercise regiments out th... Sun, 22 May 2016 17:27:00 EST Keep on logging what you eat http://www.sparkpeople.com/secrets.asp?tip=46101_keep_on_logging_what_you_eat <img src="http://photosaws.sparkpeople.com/guid/44bca919-95c6-46f9-a48b-7402f88b2b96.jpg"><br><br>I have found that for me personally it is an absolute essential that I log all the food I have eaten. It doesn't matter how I do it,I have used a book, diary, spark people, diet power and my fitness pal, to equal success, but varying amount of ease.The other thing is to record even if it is a bad day ( that I would rather forget ), otherwise those hidden little extra calories just turn up an... Sun, 22 May 2016 10:55:00 EST Put It Down http://www.sparkpeople.com/secrets.asp?tip=46100_put_it_down The only time I have ever been successful in losing weight is by tracking everything that I put into my mouth. The minute that I kid myself that I'll remember or that I try to keep count in my head is when I start to lose the war on weight loss. Keeping a journal and putting everything down is the greatest help.<br>If I keep a food journal, I am able to eat the foods that I love. I don't need low carb or low fat or protein shakes. I can eat healthy sensible real food and keep it within my goa... Sun, 22 May 2016 10:37:00 EST Drink 8 Glasses of Water a Day to Feel Full and Eat Less http://www.sparkpeople.com/secrets.asp?tip=46096_drink_8_glasses_of_water_a_day_to_feel_full_and_eat_less To help with my weight loss efforts I have been working to drink more water each day, and also to cut soda from my diet and replace it with water as my drink of choice. <br> <br>Drinking 8 glasses of water each day helps me stay hydrated and avoid overeating. I have read articles about how people confuse thirst (dehydration) for hunger, so they’ll tend to eat rather than drink water, which adds calories to the day’s food intake. I have learned that if I’m craving a mid-afternoon snack, I’ll... Sun, 22 May 2016 03:57:00 EST Cut your Calories in half http://www.sparkpeople.com/secrets.asp?tip=46076_cut_your_calories_in_half A few years ago, I lost 40 pounds with Spark. I did it by using the food tracker and the fitness tracker. I made sure that I logged into Spark People as often as I could. I met a lot of Spark Friends who cheered me on and motivated me to keep losing. I was eating healthier than I ever did. Soon the pounds began to come off. I am a slow loser so I had to have a lot of patience because I was losing only fractions of a pound at a time. I was averaging about four pounds of weight loss a mo... Fri, 20 May 2016 23:44:00 EST Drinking Water Benefits http://www.sparkpeople.com/secrets.asp?tip=46049_drinking_water_benefits Increasing my water intake has been key to helping me lose weight. The first week I went from drinking only coffee to water I lost 8 pounds. I also felt wide awake and was able to give up coffee.After I realized the acid in coffee and tea was upsetting my stomach.<br><br>Here are more reasons to drink water. <br><br>6 Reasons to Drink Water By Kathleen M. Zelman "It's no magic bullet, but the benefits of water are many."<br><br>1. Drinking Water Helps Maintain the Balance of Body Fluids. <br... Thu, 19 May 2016 15:04:00 EST Planning for Success http://www.sparkpeople.com/secrets.asp?tip=46030_planning_for_success One of my greatest weaknesses and downfalls when trying to lose weight is my failure to plan and/or track food intake. Not only do I not plan a day or two in advance, but I often do not plan my very next individual meal! In addition to failing to plan to eat healthy, I am actually setting myself up for failure because I do not always have the healthiest foods in the house to manage a healthy eating program. <br><br>In order to turn this unhealthy behavior around, as well as to make my food in... Wed, 18 May 2016 16:00:00 EST Emotional Eating and you didn't see it coming http://www.sparkpeople.com/secrets.asp?tip=46025_emotional_eating_and_you_didnt_see_it_coming Many people do not even realize they are eating for an emotional reason until it is too late and the plate full of food is already gone... Well that was me and also stress.. I believe they go hand and hand with each other.. I found that I needed to loose the emotional part and then with a journal I found not only was I emotional eater I did under stress also you can start a journal to see where you fall.. Just post why you were headed to the cabinet or fridge when you find yourself looking a... Wed, 18 May 2016 11:43:00 EST DOWN 115 POUNDS IN FOUR OR FIVE YEARS http://www.sparkpeople.com/secrets.asp?tip=46021_down_115_pounds_in_four_or_five_years I have been dealing with weight issues since I was about five or six years old. I have done lots of diets, exercise, and even a medical fast. I have had many levels of success and failure over the years. However, now I believe that I have a grasp on what I need to do to be successful. I have a compulsive eating disorder. I have to remain very structured in what I do every day. I am not somebody who can just come into work when there are doughnuts, have one and be fine about it. I have to be v... Wed, 18 May 2016 09:35:00 EST Track the Foods (and Drinks) you Consume Every Single Day (Even those Small Snacks at the Office!) http://www.sparkpeople.com/secrets.asp?tip=46002_track_the_foods_and_drinks_you_consume_every_single_day_even_those_small_snacks_at_the_office I was most successful in my weight loss efforts when I took the time to track the foods I ate every single day. When I took the time to track the calories in that slice of cake I had at the office or the pizza slice one of my co-workers sent in my direction, it was a real eye-opener how the calories consumed would add up.<br> <br>I think the most important lesson I learned from tracking my food consumption, was in learning more about calories in foods I eat on a regular basis. For example, ... Tue, 17 May 2016 06:47:00 EST Weight gain after military service http://www.sparkpeople.com/secrets.asp?tip=45995_weight_gain_after_military_service My weight is below 230 I have not been below that for years. It's awesome <em>224</em> This has made me want to work harder and harder. I used to weight 125 when I was in the service and would like to make it back to around 145. After I got out of the service I had a baby and gained over 80 pounds, crazy. There just never seemed to be enough time or energy to exercise and eat right to get back into shape. I was always exhausted with a baby that didn't sleep for what seemed liked two... Mon, 16 May 2016 21:01:00 EST Weight loss and stress. http://www.sparkpeople.com/secrets.asp?tip=45990_weight_loss_and_stress Every where we turn we encounter stress. We have all heard that it is up to us to controlling it. But only on Sparkpeople have I read simple easy effective tricks to actually do this. To do Sparkpeople one must block out a few minutes of the day to concentrate on one's self. We are encouraged to take a moment and assess ourselves. Yes our physical self. We weigh ourselves. We measure ourselves. We assess our physical abilities. We are asked to be insightful about our outlook on life. We asse... Mon, 16 May 2016 12:13:00 EST No loss no gain but proud of myself http://www.sparkpeople.com/secrets.asp?tip=45971_no_loss_no_gain_but_proud_of_myself I have been working hard on being kinder and more accepting of myself and not judging myself by my body weight. It is probably the most difficult thing Ive ever done, more so than education, child rearing and reaching career goals. I am a driven type A and it is difficult for me to accept that my body is more rounded and that I will never ever be able to reach that super ultra thin look. For years I maintained a 140 weight on a 5 foot 7 frame and it was exhausting and I was always tired or h... Sun, 15 May 2016 14:56:00 EST Drink 8 Glasses of Water a Day to Feel Full and Eat Less http://www.sparkpeople.com/secrets.asp?tip=45961_drink_8_glasses_of_water_a_day_to_feel_full_and_eat_less To help with my weight loss efforts I have been working to drink more water each day, and also to cut soda from my diet and replace it with water as my drink of choice. <br> <br>Drinking 8 glasses of water each day helps me stay hydrated and avoid overeating. I have read articles about how people confuse thirst (dehydration) for hunger, so they’ll tend to eat rather than drink water, which adds calories to the day’s food intake. I have learned that if I’m craving a mid-afternoon snack, I’ll... Sun, 15 May 2016 08:12:00 EST When nothing helps, try one more time http://www.sparkpeople.com/secrets.asp?tip=45956_when_nothing_helps_try_one_more_time I had reached the point that nothing works. I was in my 60s when metabolism slows down, so I was stuck being fat for the rest of my life. I went to a Diabetic Fair at a local hospital and I learned about Diabetes Prevention Program. I was pre-diabetic, had uncontrolable High Blood Pressure and 80 lbs over weight. I signed up for it, knowing it wouldn't work. Or at least thinking it wouldn't work. It started the end of February, 2014. It cost $100, but if you followed the program through,... Sat, 14 May 2016 19:32:00 EST Create a water goal bottle! http://www.sparkpeople.com/secrets.asp?tip=45922_create_a_water_goal_bottle When I first starting eating healthy the biggest problem I had was making sure I was getting enough water in. <br><br>Well the first step was to figure out how much water I needed for my size. <br><br>All the articles say to go off about half of your body weight in ounces. I decided to just go for starting out with a gallon of water a day then increasing from there. <br><br>To make the goal bottle I just went and bought a normal water gallon from walmart. Then I divided it up by how many hour... Thu, 12 May 2016 20:13:00 EST Track Exercise and Housework Activities Every Day to Help Keep Your Exercise Program Challenging http://www.sparkpeople.com/secrets.asp?tip=45888_track_exercise_and_housework_activities_every_day_to_help_keep_your_exercise_program_challenging I find that tracking my exercise program is just as important as tracking my food intake. As with recording my food intake, I have the greatest success when I make it a point to track all of my exercise activities every day. Tracking lets me know what types of activities I am doing and how long I am spending on each one. This helps me know when I need to make changes to exercises, repetitions, weight or tempo. As my fitness levels increase, I try and change up my exercise activities to en... Wed, 11 May 2016 01:06:00 EST Living a healthy and happy life! http://www.sparkpeople.com/secrets.asp?tip=45879_living_a_healthy_and_happy_life Last summer I turned 53, my father died of a heart attack at that same age when I was 19. I had been dreading this age. Last year I made some healthy changes and they have become the secrets to my success! I have lost 26 pounds and I am now at my lowest weight in 16 years! It has taken me about 6 months but it has been so much easier than it was in the past. I don't eat fast food, beef, pork, high sodium foods or sodas. I try to drink at least 60 oz of water, I track all my nutrition and exer... Tue, 10 May 2016 13:13:00 EST This is important http://www.sparkpeople.com/secrets.asp?tip=45875_this_is_important When I first met you, I honestly didn't know you were gonna be this important to me.<br><br>Today is my year anniversary here. What a perfectly awesome year it has been. How THRILLED I am to be in the place I am today, is beyond words.<br><br>As many of you know, last May 10, I was just getting out of almost three months in a wheelchair from a knee fracture. I fractured my knee on my birthday, January 22, 2015, and spent a month in a care center after surgery, then two months at home, all in ... Tue, 10 May 2016 11:06:00 EST Track the Foods (and Drinks) you Consume Every Single Day (Even those Small Snacks at the Office!) http://www.sparkpeople.com/secrets.asp?tip=45871_track_the_foods_and_drinks_you_consume_every_single_day_even_those_small_snacks_at_the_office I was most successful in my weight loss efforts when I took the time to track the foods I ate every single day. When I took the time to track the calories in that slice of cake I had at the office or the pizza slice one of my co-workers sent in my direction, it was a real eye-opener how the calories consumed would add up.<br> <br>I think the most important lesson I learned from tracking my food consumption, was in learning more about calories in foods I eat on a regular basis. For example, ... Tue, 10 May 2016 05:32:00 EST Distraction Solutions for Avoiding Unhealthy Choices http://www.sparkpeople.com/secrets.asp?tip=45863_distraction_solutions_for_avoiding_unhealthy_choices On days I spend most of my time indoors at home, I really struggle to eat as I should. But, I find that distraction helps even indoors. <br><br>I can turn on the music and sing and or dance along. I chew gum at the end of a meal to put on the brakes with the food. Some days I make calls to shut-ins and other friends and am not tempted to eat. A bonus with this is that these days I walk while we talk. I easily exceed my step goal when I work in some walking while doing other things.<br><... Mon, 9 May 2016 18:06:00 EST My approach to weight loss http://www.sparkpeople.com/secrets.asp?tip=45851_my_approach_to_weight_loss I have written several "secrets" on this site. Actually, they are not secrets if I am revealing them to the millions of spark followers. My family and friends know that I have little self discipline. It has long been about instant gratification. I do not see that word used often with respect to dieting, exercise, alcohol consumption, etc. any idea wh that is? I have alcoholism in my family and overeating is the same type of disorder...it can still kill you like alcohol, but in a different man... Mon, 9 May 2016 07:39:00 EST Drink 8 Glasses of Water a Day to Feel Full and Eat Less http://www.sparkpeople.com/secrets.asp?tip=45835_drink_8_glasses_of_water_a_day_to_feel_full_and_eat_less To help with my weight loss efforts I have been working to drink more water each day, and also to cut soda from my diet and replace it with water as my drink of choice. <br> <br>Drinking 8 glasses of water each day helps me stay hydrated and avoid overeating. I have read articles about how people confuse thirst (dehydration) for hunger, so they’ll tend to eat rather than drink water, which adds calories to the day’s food intake. I have learned that if I’m craving a mid-afternoon snack, I’ll... Sun, 8 May 2016 07:13:00 EST DOING GREAT TODAY http://www.sparkpeople.com/secrets.asp?tip=45831_doing_great_today I have been dealing with weight issues since I was about five or six years old. I have done lots of diets, exercise, and even a medical fast. I have had many levels of success and failure over the years. However, now I believe that I have a grasp on what I need to do to be successful. I have a compulsive eating disorder. I have to remain very structured in what I do every day. I am not somebody who can just come into work when there are doughnuts, have one and be fine about it. I have to be v... Sat, 7 May 2016 18:59:00 EST Now 64 oz feels like nothing! http://www.sparkpeople.com/secrets.asp?tip=45825_now_64_oz_feels_like_nothing It sounds very random, but the large (32 oz) Camelback waterbottles are AWESOME. Sitting at a desk reading a book, doing work, whatever, you can literally just sip as you work. Keep the straw in your mouth and focus on the work, and the next thing you know, 32 oz will be gone. The trick is to not think about it, but as you work, your body wants water, and it keeps your mind from wandering to food. Works great! :) Plus, you only have to fill it up 2x a day!<br><br><br><br><br><br><br><br><br><... Sat, 7 May 2016 10:44:00 EST Now 64 oz feels like nothing! http://www.sparkpeople.com/secrets.asp?tip=45824_now_64_oz_feels_like_nothing It sounds very random, but the large (32 oz) Camelback waterbottles are AWESOME. Sitting at a desk reading a book, doing work, whatever, you can literally just sip as you work. Keep the straw in your mouth and focus on the work, and the next thing you know, 32 oz will be gone. The trick is to not think about it, but as you work, your body wants water, and it keeps your mind from wandering to food. Works great! :) Plus, you only have to fill it up 2x a day!<br><br><br><br><br><br><br><br><br><... Sat, 7 May 2016 10:40:00 EST 2 thoughts most dieters have never considered http://www.sparkpeople.com/secrets.asp?tip=45818_2_thoughts_most_dieters_have_never_considered I learned this from someone, maybe it was just a friend of mine, but someone once told me 5 words- "only eat when you are hungry." Literally, those words are amazing. It's so simple, and yet so many diet plans overlook it. If you go by your BODY, not by professionals who do not know your metabolism, etc as well as your body does, and feed it GOOD FOOD when it's hungry, then you will essentially be using your body FOR you, not against you. It's no secret that for most people, desserts, snacks... Fri, 6 May 2016 23:55:00 EST HUGE MILESTONE FOR ME http://www.sparkpeople.com/secrets.asp?tip=45806_huge_milestone_for_me I have been dealing with weight issues since I was about five or six years old. I have done lots of diets, exercise, and even a medical fast. I have had many levels of success and failure over the years. However, now I believe that I have a grasp on what I need to do to be successful. I have a compulsive eating disorder. I have to remain very structured in what I do every day. I am not somebody who can just come into work when there are doughnuts, have one and be fine about it. I have to be v... Fri, 6 May 2016 08:26:00 EST Your ideal body weight http://www.sparkpeople.com/secrets.asp?tip=45804_your_ideal_body_weight I'm sure many of you have felt that your body needs to be at a certain weight. For years, I could not budge from my weight of 198. Psychologically, if it moved over the 200 mark, I would do something about it. I was as high as 210 at one point. Granted, I did not really work hard at losing weight. Now that I am retired, I have spent considerable time and money (for a personal trainer; worth every penny) to get in shape, feel better, hopefully live longer. I was as low as 177, but I just can't... Fri, 6 May 2016 06:47:00 EST Your ideal body weight http://www.sparkpeople.com/secrets.asp?tip=45803_your_ideal_body_weight I'm sure many of you have felt that your body needs to be at a certain weight. For years, I could not budge from my weight of 198. Psychologically, if it moved over the 200 mark, I would do something about it. I was as high as 210 at one point. Granted, I did not really work hard at losing weight. Now that I am retired, I have spent considerable time and money (for a personal trainer; worth every penny) to get in shape, feel better, hopefully live longer. I was as low as 177, but I just can't... Fri, 6 May 2016 06:47:00 EST Keeping the Weight Off http://www.sparkpeople.com/secrets.asp?tip=45787_keeping_the_weight_off The same tactics that help you lose weight won't necessarily help you keep it off.<br><br>The new study, which appears in August issue of the American Journal of Preventive Medicine, suggests that successful losers need to switch gears to stay the course and maintain their weight loss.<br><br>Researchers surveyed 1,165 adults about 36 specific practices to determine which of these behaviors was associated with weight loss and/or weight loss maintenance. Weight loss referred to losing 10% of b... Thu, 5 May 2016 06:29:00 EST Track the Foods (and Drinks) you Consume Every Single Day (Even those Small Snacks at the Office!) http://www.sparkpeople.com/secrets.asp?tip=45752_track_the_foods_and_drinks_you_consume_every_single_day_even_those_small_snacks_at_the_office I was most successful in my weight loss efforts when I took the time to track the foods I ate every single day. When I took the time to track the calories in that slice of cake I had at the office or the pizza slice one of my co-workers sent in my direction, it was a real eye-opener how the calories consumed would add up.<br> <br>I think the most important lesson I learned from tracking my food consumption, was in learning more about calories in foods I eat on a regular basis. For example, ... Tue, 3 May 2016 04:50:00 EST Drink 8 Glasses of Water a Day to Feel Full and Eat Less http://www.sparkpeople.com/secrets.asp?tip=45723_drink_8_glasses_of_water_a_day_to_feel_full_and_eat_less To help with my weight loss efforts I have been working to drink more water each day, and also to cut soda from my diet and replace it with water as my drink of choice. <br> <br>Drinking 8 glasses of water each day helps me stay hydrated and avoid overeating. I have read articles about how people confuse thirst (dehydration) for hunger, so they’ll tend to eat rather than drink water, which adds calories to the day’s food intake. I have learned that if I’m craving a mid-afternoon snack, I’ll... Sun, 1 May 2016 08:57:00 EST Tracking my nutrition http://www.sparkpeople.com/secrets.asp?tip=45705_tracking_my_nutrition When I started on this weight loss I knew I needed to be honest about everything that I put in my mouth. It didn't take long to realize that my menu was off track as far as being nutritious. I was constantly choosing starchy foods which slowed down my weight loss. I knew breads have always been my go to foods. So I had to work at changing this up and exchanging some starches for more fruits and vegetables. My breakfast would be an omelette with ham, peppers, onions, mushrooms and cheese ... Sat, 30 Apr 2016 09:59:00 EST Sleep, beautiful sleep http://www.sparkpeople.com/secrets.asp?tip=45673_sleep_beautiful_sleep I know there has been a lot of information recently about the effects of sleep on weight loss . . . evidence that not getting appropriate amounts of sleep can stall and even torpedo our ability to lose weight. My own thoughts on this matter are that enough sleep can work on every single aspect of our lives. Motivation? Oh yes! Without enough sleep it is everything I can do to motivate myself to do the very basics of daily living. How can I be motivated to do anything else when my toothbrush w... Thu, 28 Apr 2016 10:35:00 EST Track! Track!! Track!!! http://www.sparkpeople.com/secrets.asp?tip=45642_track_track_track I can't emphasize enough, how important it is to track EVERYTHING you eat!<br><br>I am a 56 year old Mother of 7, Gramma of 6.<br>I am 5'2" tall, and at my heaviest, back in 2010, I weighed 199 lbs! My health was horrible, and I felt fat and sluggish. That year, my Mom died from complications of Osteoporosis. Over the years, I watched her shrink from 5'3" down to 4'6"! It was horrible! The day she died, I promised myself and God, that I would NOT allow that to happen to me! I was going to ... Tue, 26 Apr 2016 12:57:00 EST Track the Foods (and Drinks) you Consume Every Single Day (Even those Small Snacks at the Office!) http://www.sparkpeople.com/secrets.asp?tip=45636_track_the_foods_and_drinks_you_consume_every_single_day_even_those_small_snacks_at_the_office I was most successful in my weight loss efforts when I took the time to track the foods I ate every single day. When I took the time to track the calories in that slice of cake I had at the office or the pizza slice one of my co-workers sent in my direction, it was a real eye-opener how the calories consumed would add up.<br><br>I think the most important lesson I learned from tracking my food consumption, was in learning more about calories in foods I eat on a regular basis. For example, I... Tue, 26 Apr 2016 09:11:00 EST Log EVERY Bite, Lick and Taste - BLTs http://www.sparkpeople.com/secrets.asp?tip=45629_log_every_bite_lick_and_taste_blts It is amazing that there are times when we KNOW we have logged all our food, drank our water and exercised and yet not drop a pound. If this happens to you it could be those forgotten or not so forgotten BLTs!! <br><br>BITES, LICKS and TASTES. They will creep up on you especially if you are the cook in the household. I know they reared their ugly head with me and I finally started logging them. Those calories may not look or sound like a lot, but they can mount up especially if you are t... Mon, 25 Apr 2016 17:13:00 EST Track the Foods (and Drinks) you Consume Every Single Day (Even those Small Snacks at the Office!) http://www.sparkpeople.com/secrets.asp?tip=45616_track_the_foods_and_drinks_you_consume_every_single_day_even_those_small_snacks_at_the_office I was most successful in my weight loss efforts when I took the time to track the foods I ate every single day. When I took the time to track the calories in that slice of cake I had at the office or the pizza slice one of my co-workers sent in my direction, it was a real eye-opener how the calories consumed would add up.<br> <br>I think the most important lesson I learned from tracking my food consumption, was in learning more about calories in foods I eat on a regular basis. For example, ... Mon, 25 Apr 2016 01:13:00 EST DOWN ONE HUNDRED. http://www.sparkpeople.com/secrets.asp?tip=45589_down_one_hundred I have been dealing with weight issues since I was about five or six years old. I have done lots of diets, exercise, and even a medical fast. I have had many levels of success and failure over the years. However, now I believe that I have a grasp on what I need to do to be successful. I have a compulsive eating disorder. I have to remain very structured in what I do every day. I am not somebody who can just come into work when there are doughnuts, have one and be fine about it. I have to be v... Sat, 23 Apr 2016 14:34:00 EST Miss South Carolina Bree Boyce: How I Lost 112 Pounds http://www.sparkpeople.com/secrets.asp?tip=45586_miss_south_carolina_bree_boyce_how_i_lost_112_pounds Miss South Carolina Bree Boyce: How I Lost 112 Pounds<br><br>In high school, she couldn't run a mile for her high school gym class. But when a doctor gave her a much-needed wake-up call, Boyce dropped nearly half her body weight and is on her way to achieving her life-long dream of becoming Miss America.<br><br><br>For many of the competitors in the Miss America pageant, strutting their stuff in the swimsuit portion is just another part of the process. But for Miss South Carolina Bree Boyce, ... Sat, 23 Apr 2016 11:15:00 EST Weight Watchers Produces Bigger 'Losers' Than Standard Weight-Loss Care http://www.sparkpeople.com/secrets.asp?tip=45585_weight_watchers_produces_bigger_losers_than_standard_weightloss_care Weight Watchers Produces Bigger 'Losers' Than Standard Weight-Loss Care<br><br>Group members shed 15 pounds on average versus 7 pounds with standard diet, study finds.<br><br>Dieters may be more likely to slim down if they are referred to a commercial program such as Weight Watchers than if they battle the bulge with primary health care providers alone, a new study finds.<br><br>Overweight adults in Germany, Australia and the United Kingdom who were referred to Weight Watchers by a primary he... Sat, 23 Apr 2016 11:09:00 EST Drink 8 Glasses of Water a Day to Feel Full and Eat Less http://www.sparkpeople.com/secrets.asp?tip=45582_drink_8_glasses_of_water_a_day_to_feel_full_and_eat_less To help with my weight loss efforts I have been working to drink more water each day, and also to cut soda from my diet and replace it with water as my drink of choice. <br> <br>Drinking 8 glasses of water each day helps me stay hydrated and avoid overeating. I have read articles about how people confuse thirst (dehydration) for hunger, so they’ll tend to eat rather than drink water, which adds calories to the day’s food intake. I have learned that if I’m craving a mid-afternoon snack, I’ll... Sat, 23 Apr 2016 07:38:00 EST Take a Probiotic http://www.sparkpeople.com/secrets.asp?tip=45539_take_a_probiotic Ordinarily I'm skeptical of hippie-dippie recommendations for supplements and such-like, but I have had increased success since I started incorporating a daily probiotic supplement in to my diet.<br><br>In addition to improving results on the scale, the probiotic has practically eliminated gas and improved regularity. And by that I mean that I have recently hung rats that were like babies' arms.<br><br>Probiotics are "good" bacteria. Theory is that your gut has good bacteria and bad bacteria;... Wed, 20 Apr 2016 16:58:00 EST Sugar and weight loss http://www.sparkpeople.com/secrets.asp?tip=45533_sugar_and_weight_loss I was surprised to find out how much sugar I was consuming on a daily basis. I traded my sugar for stevia. Stevia is a natural sweetener. It tastes great without the bitter after taste! Other sweeteners to give a try include Truvia, Monk Fruit, and ZSweet. <em>334</em> Be sure to read labels for the sugar content and sneaky ways that companies may sneak in sugar.<br> In addition, drinking half your weight in water daily helps to flush toxins in the body. Start your day with water. Try... Wed, 20 Apr 2016 13:30:00 EST Keep a Protein Shake Handy http://www.sparkpeople.com/secrets.asp?tip=45531_keep_a_protein_shake_handy I have more than one secret, so bear with me.<br> I do not make much of a fuss for snacks. Mainly, because I really don't want to take the time out of my day. No, I don't pack little snack packs in the morning and applaud those who do. I do, though, want to take care of my body and eat well. <br> 1. The big secret for me is to have a well stocked refrigerator. "Grab and Go" is easy when you have small healthy things readily accessible. Put the grapes, yogurt cups, fruit cups, etc right... Wed, 20 Apr 2016 11:17:00 EST The Power of Positive Thinking: How Your Attitude Affects Weight Loss http://www.sparkpeople.com/secrets.asp?tip=45525_the_power_of_positive_thinking_how_your_attitude_affects_weight_loss The Power of Positive Thinking: How Your Attitude Affects Weight Loss<br><br><br>Positive thinking plays a significant role in your weight loss efforts. Perpetual negative thoughts can lead to self-defeating behaviors such as going off your diet, overeating and skipping your exercise routine. Positive thoughts, on the other hand, can increase your motivation and energy level.<br><br>Positive Thinking and Weight Loss<br><br>Positive thoughts are empowering. A negative attitude can set processe... Wed, 20 Apr 2016 08:26:00 EST Cheating Your Way to Weight Loss! http://www.sparkpeople.com/secrets.asp?tip=45520_cheating_your_way_to_weight_loss Eating right day after day can be so boring. If you're like me, there are only so many days you can survive on kale smoothies, Greek yogurt, and spinach salad without dressing! I have recently discovered a diet that calls for eating about 10% more than your recommended number of calories one day, and then cutting your calorie intake to below 1000 the next. This plan is really working for me, for several reasons. <br><br>First, I never feel deprived. If I want a brownie, or a 160 calorie ... Tue, 19 Apr 2016 17:37:00 EST 5 Weight Loss Tips That Have Nothing To Do With Food http://www.sparkpeople.com/secrets.asp?tip=45512_5_weight_loss_tips_that_have_nothing_to_do_with_food 5 Weight Loss Tips That Have Nothing To Do With<br>Food<br><br>Are you not yet ready or willing to change your diet in order to lose weight? Or perhaps, you’ve already made great effort there but are considering that there are other things holding you back from success. Although nutrition tends to be the hardest thing to change for most individuals on a weight loss journey, there are other key areas that need effort in order to have a successful outcome. Early in my career as a dietitian, ... Tue, 19 Apr 2016 09:08:00 EST 5 Weight Loss Tips That Have Nothing To Do With Food http://www.sparkpeople.com/secrets.asp?tip=45511_5_weight_loss_tips_that_have_nothing_to_do_with_food 5 Weight Loss Tips That Have Nothing To Do With<br>Food<br><br>Are you not yet ready or willing to change your diet in order to lose weight? Or perhaps, you’ve already made great effort there but are considering that there are other things holding you back from success. Although nutrition tends to be the hardest thing to change for most individuals on a weight loss journey, there are other key areas that need effort in order to have a successful outcome. Early in my career as a dietitian, ... Tue, 19 Apr 2016 09:08:00 EST Track the Foods (and Drinks) you Consume Every Single Day (Even those Small Snacks at the Office!) http://www.sparkpeople.com/secrets.asp?tip=45508_track_the_foods_and_drinks_you_consume_every_single_day_even_those_small_snacks_at_the_office I was most successful in my weight loss efforts when I took the time to track the foods I ate every single day. When I took the time to track the calories in that slice of cake I had at the office or the pizza slice one of my co-workers sent in my direction, it was a real eye-opener how the calories consumed would add up.<br> <br>I think the most important lesson I learned from tracking my food consumption, was in learning more about calories in foods I eat on a regular basis. For example, ... Tue, 19 Apr 2016 07:04:00 EST Want to Boost Your Willpower? Sip Lemonade http://www.sparkpeople.com/secrets.asp?tip=45498_want_to_boost_your_willpower_sip_lemonade Want to Boost Your Willpower? Sip Lemonade<br><br>If you give in to the call of the vending machine every afternoon or can't resist dessert, follow these tips and tricks to learn how to increase your self-control and (finally) keep your healthy resolutions this year.<br><br> Chances are your new year’s resolution has something to do with cutting back – food, alcohol, sweets, time on the couch. While those ideas sound healthy and promising in theory, in practice, well, they can be a little mor... Mon, 18 Apr 2016 14:16:00 EST Want to Boost Your Willpower? Sip Lemonade http://www.sparkpeople.com/secrets.asp?tip=45497_want_to_boost_your_willpower_sip_lemonade Want to Boost Your Willpower? Sip Lemonade<br><br>If you give in to the call of the vending machine every afternoon or can't resist dessert, follow these tips and tricks to learn how to increase your self-control and (finally) keep your healthy resolutions this year.<br><br> Chances are your new year’s resolution has something to do with cutting back – food, alcohol, sweets, time on the couch. While those ideas sound healthy and promising in theory, in practice, well, they can be a little mor... Mon, 18 Apr 2016 14:16:00 EST Just Crazy things we do to loose weight... http://www.sparkpeople.com/secrets.asp?tip=45495_just_crazy_things_we_do_to_loose_weight Lets look at the crazy things we do and strange reasons why keeping weight off is so difficult.. We make things hard and don't even think about... Magic Pills to buy your food from people that mass produce and sell a fortune and they line their pockets with our money..... You can't believe everything we hear on TV or the internet...We look at the sometimes unexpected.. and occasionally downright bizarre.. factors that could be making weight loss so difficult....Lack of sleep affects leptin... Mon, 18 Apr 2016 10:44:00 EST Drink 8 Glasses of Water a Day to Feel Full and Eat Less http://www.sparkpeople.com/secrets.asp?tip=45471_drink_8_glasses_of_water_a_day_to_feel_full_and_eat_less To help with my weight loss efforts I have been working to drink more water each day, and also to cut soda from my diet and replace it with water as my drink of choice. <br> <br>Drinking 8 glasses of water each day helps me stay hydrated and avoid overeating. I have read articles about how people confuse thirst (dehydration) for hunger, so they’ll tend to eat rather than drink water, which adds calories to the day’s food intake. I have learned that if I’m craving a mid-afternoon snack, I’ll... Sun, 17 Apr 2016 08:54:00 EST One step at a time http://www.sparkpeople.com/secrets.asp?tip=45463_one_step_at_a_time Start slowly and make teeny tiny goals. I am trying to walk at least 11,000 steps a day. I can barely walk when I get up in the morning. 11,000 steps seems impossible. I start with trying to get in 100 steps. Then I go to 200 hundred steps. I am then encourage to make it to 500, then I'm halfway to 1000. Once I get in 1000 steps I feel I a making progress. From 1000 my goal is 1500 steps. Then I think I'm almost to 2000 steps.When I get to 2500, I'm only 500 steps from being one quarter of th... Sat, 16 Apr 2016 19:26:00 EST Scales are neither good nor evil! http://www.sparkpeople.com/secrets.asp?tip=45441_scales_are_neither_good_nor_evil My secret of success is simple - I learned how to use scales properly! Scales can be a great help whether you are trying to lose weight or maintain, I found out it is all in how you use them. They really aren't good or evil in themselves, and I think I've learned when to use a scale and when not to use one.<br>I was weighing myself quite often the first month I started to control my intake of food - which admittedly was out of control. Now I don't weigh myself too often - after all the day to... Fri, 15 Apr 2016 11:21:00 EST Secret Little Pill http://www.sparkpeople.com/secrets.asp?tip=45422_secret_little_pill <img src="http://photosaws.sparkpeople.com/guid/9106c64a-900c-475b-ae3a-a167c046cc44.jpg">So like most of us I am on here trying to stay motivated, and to lose weight. I started out this year at 300 pounds. I turn 30 this year and am so tired of limiting myself, based on what my weight determined. This January my doctor found I needed to have gallbladder surgery, and gastric bypass. He set a date in May. I was terrified. For so long it seemed like a godsend, having an operation to help exten... Thu, 14 Apr 2016 16:05:00 EST Little Secret Key http://www.sparkpeople.com/secrets.asp?tip=45421_little_secret_key I believe we have it in us to stay modifiable. All we need to do is loose, a little bit. Just a little, say three pounds. Three pounds is HEAVY, and looking at the scale with a three pound loss is very motivating. It's HUGE. This is like starting up a car that had no gas and you just filled it up at the pump. Now you can go. Little by little is the key. <br><br>There are plenty of books, videos, pills, operations, etc for weight loss. This all costs money and many of us had gone brok... Thu, 14 Apr 2016 15:43:00 EST How to Lose Weight Fast: 3 Simple Steps, Based on Science http://www.sparkpeople.com/secrets.asp?tip=45405_how_to_lose_weight_fast_3_simple_steps_based_on_science 1. Cut Back on Sugars and Starches<br><br>The most important part is to cut back on sugars and starches (carbs).<br><br>These are the foods that stimulate secretion of insulin the most. If you didn’t know already, insulin is the main fat storage hormone in the body.<br><br>When insulin goes down, fat has an easier time getting out of the fat stores and the body starts burning fats instead of carbs.<br><br>Another benefit of lowering insulin is that your kidneys shed excess sodium and water ou... Wed, 13 Apr 2016 21:31:00 EST