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 Cravings, What are They http://www.sparkpeople.com/secrets.asp?tip=46711_cravings_what_are_they When I get a craving, I try to drink some water first. Although dehydration will kill us before starvation, in general we are more likely to satisfy a sweet tooth than quench a thirst.<br><br>Our bodies know this, so being the super efficient tool that it is, our temples turn up the volume on those thing that tempt us and turns down the volume on our ability to resist temptations. <br><br>Craving is your body's way of getting you to eat something so it can get the water from the foods you ing... Mon, 27 Jun 2016 00:43:00 EST Track the Foods (and Drinks) you Consume Every Single Day (Even those Small Snacks at the Office!) http://www.sparkpeople.com/secrets.asp?tip=46709_track_the_foods_and_drinks_you_consume_every_single_day_even_those_small_snacks_at_the_office I was most successful in my weight loss efforts when I took the time to track the foods I ate every single day. When I took the time to track the calories in that slice of cake I had at the office or the pizza slice one of my co-workers sent in my direction, it was a real eye-opener how the calories consumed would add up.<br> <br>I think the most important lesson I learned from tracking my food consumption, was in learning more about calories in foods I eat on a regular basis. For example, ... Mon, 27 Jun 2016 00:32:00 EST Drink 8 Glasses of Water a Day to Feel Full and Eat Less http://www.sparkpeople.com/secrets.asp?tip=46687_drink_8_glasses_of_water_a_day_to_feel_full_and_eat_less To help with my weight loss efforts I have been working to drink more water each day, and also to cut soda from my diet and replace it with water as my drink of choice. <br> <br>Drinking 8 glasses of water each day helps me stay hydrated and avoid overeating. I have read articles about how people confuse thirst (dehydration) for hunger, so they’ll tend to eat rather than drink water, which adds calories to the day’s food intake. I have learned that if I’m craving a mid-afternoon snack, I’ll... Sat, 25 Jun 2016 07:00:00 EST Write Down Why you want to lose weight http://www.sparkpeople.com/secrets.asp?tip=46684_write_down_why_you_want_to_lose_weight I lost 32 pounds about 5 years ago and have kept most of it off. After many years of trying to lose weight and after spending a lot of money on special diet programs, I realized that the reason why I wouldn't keep the weight off was a lack of a long term commitment. So I decided to write myself a letter which explained in detail why I wanted to lose weight and be healthy. I made a few copies. I have kept for 5 years taped to the back of one of the kitchen cabinets. Another copy I keep in my w... Fri, 24 Jun 2016 22:03:00 EST Lose the weight, Feel great! http://www.sparkpeople.com/secrets.asp?tip=46681_lose_the_weight_feel_great The secret to my success is simple ... NOT!<br><br>After YEARS of battling Metabolic Syndrome I was Sleeved (VSG) May 2014 and Gastric Bypass (RNY) December 2015. <br><br> <em>193</em> Highest weight - a whopping 456 pounds! <br>That is a LOT on a 5'3" lady!!<br>I avoided full length mirrors.<br>I ate most of my calories from 6pm-midnight.<br>I rarely moved. Couldn't do stairs. Waddled when I walked. <br>I swear, my butt and the comfy chair had a strong magnetic attraction!!!<br><br> <em>7... Fri, 24 Jun 2016 18:15:00 EST Avoid after Dinner Dessert Binging http://www.sparkpeople.com/secrets.asp?tip=46673_avoid_after_dinner_dessert_binging I have the worst cravings after dinner in the evenings. I just want to relax after a long day and cuddle up with a huge bowl of ice cream or find comfort in a few delicious cookies. Needless to say, I have packed on some pounds with this bad habit. Once you have started this process, it's so hard to stop it. Believe me, I know. I'm stuck there now and found a strategy that works for me. I wanted to share it with you because I hope it will work for you too! <br><br>When I try to avoid sweets a... Fri, 24 Jun 2016 09:57:00 EST Track, track, track http://www.sparkpeople.com/secrets.asp?tip=46669_track_track_track Even if you overeat it is important to still track your food. It makes it easier to get back on track and you'll find patterns that you can then fix (for example if you notice you overeat on Saturdays you can reevaluate what your usual activities on Saturday). This has helped me several times especially recently when I've been trying to bounce back from a small gain on vacation that left me feeling unmotivated. I also like to track my weight to see trends which help when I'm not feeling motiv... Fri, 24 Jun 2016 08:17:00 EST Just Do It http://www.sparkpeople.com/secrets.asp?tip=46657_just_do_it I know it sounds trite, but there really is some wisdom in this old Nike slogan. We often think that if we "blow it" during one meal, we are doomed, and this creates a willingness in ourselves to quit. I have found that no matter WHAT I do, shaking it off and telling myself that it is one small mistake keeps me motivated to do better the next time! <br><br>I have been in a lot of pain recently after a knee injury, and it has totally derailed my exercise. No swimming, biking, hiking, or runnin... Thu, 23 Jun 2016 09:09:00 EST Optimize Your Weight Loss Now by Thinking Beyond Your Diet http://www.sparkpeople.com/secrets.asp?tip=46636_optimize_your_weight_loss_now_by_thinking_beyond_your_diet Optimize Your Weight Loss Now by Thinking Beyond Your Diet<br><br><br>Most of us always have ‘weight’ on our minds. Whether it’s because we want to lose it or maintain it, often times it consumes our thoughts. For some of us, the weight loss journey is more significant than others. It can take longer and feel insanely hard to get and keep the weight off for good. You can maybe relate, but one more thing to keep in mind is that weight loss varies greatly from person to person. One plan follow... Wed, 22 Jun 2016 00:53:00 EST Aging, Weight Gain, and Weight Loss http://www.sparkpeople.com/secrets.asp?tip=46632_aging_weight_gain_and_weight_loss Overweight, obesity, and physical inactivity are smoking’s close cousins in preventable causes of mortality, leading to over 300,000 deaths annually. The societal costs of these conditions* may be as high as $400 billion per year. Therefore, it seemed appropriate to address two questions that came to mind 1) Do people over the age of 65 continue to fall prey to overeating, physical inactivity and weight gain?, and 2) Is 65 too late to tackle overweight, obesity, and physical inactivity? <... Tue, 21 Jun 2016 21:37:00 EST Keep on Track and Keep Healthy http://www.sparkpeople.com/secrets.asp?tip=46627_keep_on_track_and_keep_healthy Some people that loose weight and get to the point where they wanted to be... in time that ticks by they sometimes revert back to the old habits and forget how much time it took to get to that AHH Moment and now your back at the start of looking in the mirror and wondering where did I go wrong .. You have to work hard on Maintaining you weight...You have to stop making excuses and work on it..Do you use these excuses like I did.. I want to lose weight but I'm too stressed... or I want to e... Tue, 21 Jun 2016 12:29:00 EST Track Exercise and Housework Activities Every Day to Help Keep Your Exercise Program Challenging http://www.sparkpeople.com/secrets.asp?tip=46621_track_exercise_and_housework_activities_every_day_to_help_keep_your_exercise_program_challenging I find that tracking my exercise program is just as important as tracking my food intake. As with recording my food intake, I have the greatest success when I make it a point to track all of my exercise activities every day. Tracking lets me know what types of activities I am doing and how long I am spending on each one. This helps me know when I need to make changes to exercises, repetitions, weight or tempo. As my fitness levels increase, I try and change up my exercise activities to en... Tue, 21 Jun 2016 05:21:00 EST Share with a friend when you eat out! http://www.sparkpeople.com/secrets.asp?tip=46606_share_with_a_friend_when_you_eat_out Sharing with a friend is such a good thing! You can share your dreams and goals for the future. You can also share daily to keep yourself motivated! I like to start my day sharing a positive thought for the day. I also enjoy hearing my friends motivating thoughts for the day. Sparkpeople positive notes are excellent.vibes have also decided I gain so much by sharing my meals with a friend. I actually share the portion. Often we make big mistakes in portion controlled and by sharing I can autom... Mon, 20 Jun 2016 11:06:00 EST Track the Foods (and Drinks) you Consume Every Single Day (Even those Small Snacks at the Office!) http://www.sparkpeople.com/secrets.asp?tip=46601_track_the_foods_and_drinks_you_consume_every_single_day_even_those_small_snacks_at_the_office I was most successful in my weight loss efforts when I took the time to track the foods I ate every single day. When I took the time to track the calories in that slice of cake I had at the office or the pizza slice one of my co-workers sent in my direction, it was a real eye-opener how the calories consumed would add up.<br> <br>I think the most important lesson I learned from tracking my food consumption, was in learning more about calories in foods I eat on a regular basis. For example, ... Mon, 20 Jun 2016 00:17:00 EST Getting It Right http://www.sparkpeople.com/secrets.asp?tip=46598_getting_it_right Ok, so I'm determined, driven and dedicated with a very strong desire to achieve constant forward progress. I initially thought that it was possible for me to out exercise all of those sugary sweets and snacks but in all actuality it wasn't. It's not humanly possible to continue eating all that sugar and expect weight loss success. I literally had to give it up until I can get it under control , sugar that is and I did just that. I thought that maybe a cheat day would be ideal but come on , l... Sun, 19 Jun 2016 20:08:00 EST What nutrients to track http://www.sparkpeople.com/secrets.asp?tip=46581_what_to_track If you've been to the "My Nutrition" page on SparkPeople's web site, you may have noticed that you can add and remove the nutrients that you want to track.<br><br>Look at all of the choices and make decisions on what to track based on what information you can use that will help you to become healthier.<br><br>The main nutrients that I like to track are:<br><br>Calories (of course)<br>Protein<br>Carbohydrates<br>Tot<BR>al Fat<br>Saturated Fat<br>Fiber<br>Sodium<br>Cholesterol<br><<BR>br>I used... Sat, 18 Jun 2016 12:02:00 EST Drink 8 Glasses of Water a Day to Feel Full and Eat Less http://www.sparkpeople.com/secrets.asp?tip=46576_drink_8_glasses_of_water_a_day_to_feel_full_and_eat_less To help with my weight loss efforts I have been working to drink more water each day, and also to cut soda from my diet and replace it with water as my drink of choice. <br> <br>Drinking 8 glasses of water each day helps me stay hydrated and avoid overeating. I have read articles about how people confuse thirst (dehydration) for hunger, so they’ll tend to eat rather than drink water, which adds calories to the day’s food intake. I have learned that if I’m craving a mid-afternoon snack, I’ll... Sat, 18 Jun 2016 02:19:00 EST Lost but Still Feelin.... http://www.sparkpeople.com/secrets.asp?tip=46559_lost_but_still_feelin It's very frustrating to spend long hours at the gym, eat nutritiously for weeks, and yet "I" fail see weight-loss changes in the mirror or on the scale. Rest assured, I am waiting for that "ah ha" moment so I keep trying to lead a healthier lifestyle and lose weight, my body will begin to take on a new shape. Diet and exercise are still the gold standard for long-term weight loss. I may not physically look as though I am losing weight, but changes are happening that i cannot see. I just hav... Fri, 17 Jun 2016 01:03:00 EST losing weight after surgery http://www.sparkpeople.com/secrets.asp?tip=46550_losing_weight_after_surgery my secret to losing weight is reading about how food is made , I had to have surgery last year and I don't want to have that surgery again so I have starting reading labels exercising and riding my bike to work I have lost 19 lbs since October.I am trying to stay positive and continue to eat healthy and exercise everyday. My husband has started walking 2 miles a night with me which is good for both of us , it keeps me moving and is getting him to be more healthy. I only step on the scale on... Thu, 16 Jun 2016 14:45:00 EST The Night Owl has Retired http://www.sparkpeople.com/secrets.asp?tip=46523_the_night_owl_has_retired You've heard it before, I know I have. But sleep is just that important in the weight loss journey!<br><br>I know for me its hard, I was always a night owl. The best TV is on late at night and I didn't want to feel like I missed anything. But when I got a new job, working 8:30-5 everyday, I got into a routine. I realized my night owl ways were actually detrimental to my health and my happiness. I would go to bed at 2 AM sometimes just to wake up at 6:30. 4 1/2 hours! I was cranky, and irritab... Tue, 14 Jun 2016 14:12:00 EST Secrets to Success http://www.sparkpeople.com/secrets.asp?tip=46516_secrets_to_success Take-Home Tip #1<br><br>They Guzzle Water by the Gallon<br>You’ve likely heard that you should drink eight cups of water daily, which is a whopping half-gallon. If you thought downing that much fluid would send you running to the bathroom far too often, consider this: Extreme Weight Loss contestants drink more than double that amount every day. “You don’t see it on the show, but our contestants drink a lot of water—at least a gallon every day as a baseline,” says Powell. “Then, they drink an ... Tue, 14 Jun 2016 06:58:00 EST Track Exercise and Housework Activities Every Day to Help Keep Your Exercise Program Challenging http://www.sparkpeople.com/secrets.asp?tip=46515_track_exercise_and_housework_activities_every_day_to_help_keep_your_exercise_program_challenging I find that tracking my exercise program is just as important as tracking my food intake. As with recording my food intake, I have the greatest success when I make it a point to track all of my exercise activities every day. Tracking lets me know what types of activities I am doing and how long I am spending on each one. This helps me know when I need to make changes to exercises, repetitions, weight or tempo. As my fitness levels increase, I try and change up my exercise activities to en... Tue, 14 Jun 2016 04:58:00 EST From Yo-Yo To Everest http://www.sparkpeople.com/secrets.asp?tip=46509_from_yoyo_to_everest "My weight yo-yoed up and down all my life until 2004, when I finally committed myself to getting it off," says Mitch Segal, a 65-year-old accountant from the Washington, D.C., suburbs.<br><br>What made him change? "One day I couldn't fasten my size 42 pants. Also, my son was finishing his ROTC program to go into the Marine Corps, where everyone is very fit. And I didn't want him pointing to his father and saying 'He's the fat guy over there.'" Mitch's weight at the time: 242 pounds.<br><... Mon, 13 Jun 2016 22:07:00 EST Track the Foods (and Drinks) you Consume Every Single Day (Even those Small Snacks at the Office!) http://www.sparkpeople.com/secrets.asp?tip=46496_track_the_foods_and_drinks_you_consume_every_single_day_even_those_small_snacks_at_the_office I was most successful in my weight loss efforts when I took the time to track the foods I ate every single day. When I took the time to track the calories in that slice of cake I had at the office or the pizza slice one of my co-workers sent in my direction, it was a real eye-opener how the calories consumed would add up.<br> <br>I think the most important lesson I learned from tracking my food consumption, was in learning more about calories in foods I eat on a regular basis. For example, ... Mon, 13 Jun 2016 06:00:00 EST 3 Meals and snacks in between http://www.sparkpeople.com/secrets.asp?tip=46485_3_meals_and_snacks_in_between Good days consist of 3 meals per day and a protein snack in between the 3 meals. In addition I get 30 minutes of exercise at minimum 6 days a week. I work a very long day 15 hours by the time I get home. I make sure no matter how tired I am, get on the treadmill for minimum 30 minutes. My go to work out is HIIT. I do 40 cycles of 20 second sprint and 20 seconds rest. Gets your metabolism working for hours after finishing the workout. My meals consist of following on any average day: Br... Sun, 12 Jun 2016 09:53:00 EST Scaling Back.....Weight Loss http://www.sparkpeople.com/secrets.asp?tip=46481_scaling_backweight_loss Meanwhile, scientists are looking for other clues. Christopher Gardner, professor of medicine at Stanford University, has been testing a low-fat versus low-carb diet on roughly 600 people for a year each.<br><br>The study hasn't ended, but based on the views of the health educators who work with the dieters, "it appears that in the end, the difference between the two groups will be negligible," says Gardner.<br><br>"However, there is this massive range within each group. Some people lost 60... Sat, 11 Jun 2016 23:15:00 EST Learn How a Body's Metabolism Works http://www.sparkpeople.com/secrets.asp?tip=46480_learn_how_a_bodys_metabolism_works Metabolism is ultimately a collection of chemical reactions that takes place in the body’s cells converting the fuel in the food we eat into the energy needed to power everything we do, from moving to thinking to growing. In fact, thousands of metabolic reactions happen at the same time – all regulated by the body – to keep our cells healthy and working.<br><br><br>Trying to determine your caloric need for the day? Your body’s metabolic rate (or total energy expenditure) is the one that says ... Sat, 11 Jun 2016 21:02:00 EST Drink 8 Glasses of Water a Day to Feel Full and Eat Less http://www.sparkpeople.com/secrets.asp?tip=46470_drink_8_glasses_of_water_a_day_to_feel_full_and_eat_less To help with my weight loss efforts I have been working to drink more water each day, and also to cut soda from my diet and replace it with water as my drink of choice. <br> <br>Drinking 8 glasses of water each day helps me stay hydrated and avoid overeating. I have read articles about how people confuse thirst (dehydration) for hunger, so they’ll tend to eat rather than drink water, which adds calories to the day’s food intake. I have learned that if I’m craving a mid-afternoon snack, I’ll... Sat, 11 Jun 2016 02:15:00 EST Scaling Back.....Weight Loss http://www.sparkpeople.com/secrets.asp?tip=46465_scaling_backweight_loss It's a common refrain. "On almost any diet, you typically see the same weight loss for the first six to eight months, then a plateau, then slow regain over subsequent months," adds Hall, "So many people are on their way back to where they started."<br><br>It's not just that metabolic rate slows when you lose weight, notes Hall. "Metabolism does slow, but it can't really explain the plateau or regain."<br><br>What matters is that people start eating more. "That's why people have a hard tim... Fri, 10 Jun 2016 16:26:00 EST Scaling Back.....Weight Loss http://www.sparkpeople.com/secrets.asp?tip=46453_scaling_backweight_loss You also lose water because the drop in Insulin caused by a very-low-carb diet leads the kidneys to excrete more water, he adds. So when people give in and start eating more pasta and pizza, the water weight quickly returns.<br><br>"People get very disillusioned because it feels like they're trying their hardest, and five pounds comes back like nothing," says Roberts. "They don't realize that they lost five pounds of water in the first place."<br><br>The Hunger Games<br><br>Hunger is the ne... Thu, 9 Jun 2016 22:03:00 EST What is intermittent fasting, and is it healthy? http://www.sparkpeople.com/secrets.asp?tip=46449_what_is_intermittent_fasting_and_is_it_healthy What is intermittent fasting, and is it healthy? <br>By Jacqueline Andriakos, Health.com <br><br>When you hear the word "fasting," you probably think of gimmicky diets—and, um, feeling "hangry." But a growing body of research suggests that cycling super low-calorie days into your normal eating plan could potentially improve your health. But before you skip lunch and let your gut start growling, read on for everything you need to know about intermittent fasting. <br><br>What is intermittent fa... Thu, 9 Jun 2016 18:01:00 EST Good choices and Weight Loss http://www.sparkpeople.com/secrets.asp?tip=46445_good_choices_and_weight_loss Loosing weight is not easy.. at first you need to make a commitment and follow through.. not just thinking about it but you have to follow through.. Making small changes each day is one way to get started, but it’s important to remember that just because a weight-loss strategy works for someone else, it may not work for you.... We had a problem with Veggies.. So make your plate colorful as you learn to try different ones.. Make the shopping go well is hit the fresh fruits and vegetables and k... Thu, 9 Jun 2016 14:19:00 EST Using Low Carb Wraps http://www.sparkpeople.com/secrets.asp?tip=46439_using_low_carb_wraps I have found that instead of eating carb-laden bread, I can use the low-carb (3-6 carbs) wraps and use a variety of fillings for a very satisfying lunch.<br><br>I don't miss the bread, and so long as I don't do it daily, it seems to really aid in my weight loss efforts without affecting gastric issues.<br><br>The wraps are sometimes difficult to find in a smaller grocery store, but the larger chains carry them.<br><br>In addition to regular burrito fare (beef, beans, etc.) I have used egg sal... Thu, 9 Jun 2016 10:21:00 EST Scaling Back.....Weight Loss http://www.sparkpeople.com/secrets.asp?tip=46432_scaling_backweight_loss Hall says that he couldn't have gone lower in his study. Cutting 800 calories' worth of fat trimmed nearly all the fat out of people's diets, he explains. "If we had cut more than 800 calories' worth of carbs, we couldn't have cut the fat calories equally."<br><br>A very-low-carb diet might have yielded different results, he notes. "Our computer simulations suggest that if we went to very low carb levels, calorie burning might not have dropped."<br><br>But cutting way back on carbs isn't e... Wed, 8 Jun 2016 21:55:00 EST Dont Be Afraid Of Monotony http://www.sparkpeople.com/secrets.asp?tip=46422_dont_be_afraid_of_monotony I've found that the secret to my weight loss (75lbs so far) has been the ability to keep a routine, over anything else. And that means dealing with, and even embracing, monotony.<br><br>I would never have been able to keep within my calorie budget without being able to bring in food to work, and with my busy schedule I will never have time to make new, different, and exciting (yet healthy) options every day.<br><br>So, I sacrificed that piece of my life and took on the view of my worktime mea... Wed, 8 Jun 2016 09:53:00 EST The Weightloss Rollercoaster http://www.sparkpeople.com/secrets.asp?tip=46418_the_weightloss_rollercoaster Probably by now a lot of us on Spark have read the infamous NY Times article about the biggest loser candidates and how most of them gained back significant portions of their weight if not all of it. A lot has been said and written after it came out. Many have pointed out that the unhealthy way they went about weight loss may have contributed to their wrecked metabolisms and hormone levels. I would hate that for them but would be grateful to know that we are not all destined for the same fate... Wed, 8 Jun 2016 07:12:00 EST Scaling Back.....Weight Loss http://www.sparkpeople.com/secrets.asp?tip=46413_scaling_backweight_loss So Hall recruited 19 obese adults and cut their calories (they had been averaging about 2700 a day) by 30 percent. For one week the people cut about 800 calories' worth of carbs, and for another week they cut about 800 calories' worth of fat.<br><br>"It was a short but very well-controlled clinical trial," explains Hall. "We controlled everything they ate, and they spent their days in a metabolic chamber that they weren't allowed to leave so we could measure exactly how many calories and ho... Tue, 7 Jun 2016 21:43:00 EST Routine and habit http://www.sparkpeople.com/secrets.asp?tip=46398_routine_and_habit Routine and habit, those two words sound terribly boring, I know. They however have been some of the greatest keys to success in my weight loss journey to date.<br><br>First of all let me say what routine and habit don't mean. When it comes to food it doesn't mean you have to eat the same thing everyday and when it comes to exercise it doesn't mean you have to grind out the sNe boring stuff ad infinitum. There is plenty of room for all kinds of variety in both diet and exercise.<br><br>The pl... Tue, 7 Jun 2016 07:41:00 EST Scaling Back.....Weight Loss http://www.sparkpeople.com/secrets.asp?tip=46393_scaling_backweight_loss Scientists search for keys to weight loss. Two out of three American adults are overweight or obese. And people who lose weight are unlikely to keep it off. Here's how scientists are trying to tackle the problem.....and how a few successful dieters have managed to beat the odds.<br><br>Is Insulin a Villain?<br><br>"We do not get fat because we overeat," writes Gary Taubes in Why We Get Fat: And What To Do About It. "We get fat because the carbohydrates in our diet make us fat."<br><br>Car... Mon, 6 Jun 2016 23:16:00 EST The New Week http://www.sparkpeople.com/secrets.asp?tip=46381_the_new_week Last week was a good week for me until it wasn't. Everything started out well with. Very controlled loss based on discipline eating. But about half way through the week I started to sort of give up. I suppose everyone in Spark has experienced that point where you've been doing this for a while and you would just like to eat like everyone else for a change. The nice thing was that I stayed relatively level in my weight. The sad thing is that I was in the zone and could have made a lot more pro... Mon, 6 Jun 2016 07:08:00 EST Track the Foods (and Drinks) you Consume Every Single Day (Even those Small Snacks at the Office!) http://www.sparkpeople.com/secrets.asp?tip=46378_track_the_foods_and_drinks_you_consume_every_single_day_even_those_small_snacks_at_the_office I was most successful in my weight loss efforts when I took the time to track the foods I ate every single day. When I took the time to track the calories in that slice of cake I had at the office or the pizza slice one of my co-workers sent in my direction, it was a real eye-opener how the calories consumed would add up.<br> <br>I think the most important lesson I learned from tracking my food consumption, was in learning more about calories in foods I eat on a regular basis. For example, ... Mon, 6 Jun 2016 00:28:00 EST Never Get Comfortable http://www.sparkpeople.com/secrets.asp?tip=46370_never_get_comfortable When you want something bad enough, you work hard for it. That your body is willing to push through the pain, tears, disappointments, mood swing and binges. The key is getting back up and growing from your mistakes!<br><br>I'm so proud seeing how much I progressed .. <br>first pic I was only working out home, still trying to adapt to the new changes of being a working mommy of 3. Now I'm a pro loll <br>I find the time to <img src="http://photosaws.sparkpeople.com/guid/045b8692-33d0-4889-86d7... Sun, 5 Jun 2016 14:06:00 EST Fasting for weight loss? http://www.sparkpeople.com/secrets.asp?tip=46369_fasting_for_weight_loss I have been fasting for 5 months---losing 40 pounds. I fast daily 12 to 16 hours, usually I eat between 11a - 7p. I feel great with tons of energy and less weight to slow me down. Its not for everybody, doing some research helped me to get started. I wanted to share this article. <em>185</em> <br><br>Fasting for weight loss? Here’s why scientists say it works long-term By Carmen Chai<br><br>Intermittent fasting, which calls for 12 to 24 hours of skipping meals, used to draw controversy becau... Sun, 5 Jun 2016 13:37:00 EST Keep on Trackin' http://www.sparkpeople.com/secrets.asp?tip=46349_keep_on_trackin I have found that the only way to keep losing weight is to track what I eat (big surprise!). When I track, I pay attention to what I'm consuming. When I don't track, things can slip by unnoticed. Like that pretzel or two (or three).<br><br>It's easier to plan what I will be eating when I track. Sometimes I can plan the whole day by figuring out what I will cook for dinner and work the rest of the day's meals around that. A lot of times I have the same breakfast and that makes it easier to wri... Sat, 4 Jun 2016 15:46:00 EST I like my scale http://www.sparkpeople.com/secrets.asp?tip=46345_i_like_my_scale Prevailing wisdom says that you have to stay off the scale as much as possible otherwise you are going to be ruled by its relatively fickle nature. <br><br>I get that. I know how difficult it can be to see it bounce around like a seasick stock market chart, but that's just part of how our bodies works. We may have had a little extra sodium causing done water gain or maybe we got a tiny bit of muscle growth (1-3 pound a month max folks). For whatever reasons sometimes the scale goes the "wrong... Sat, 4 Jun 2016 08:05:00 EST Drink 8 Glasses of Water a Day to Feel Full and Eat Less http://www.sparkpeople.com/secrets.asp?tip=46344_drink_8_glasses_of_water_a_day_to_feel_full_and_eat_less To help with my weight loss efforts I have been working to drink more water each day, and also to cut soda from my diet and replace it with water as my drink of choice. <br> <br>Drinking 8 glasses of water each day helps me stay hydrated and avoid overeating. I have read articles about how people confuse thirst (dehydration) for hunger, so they’ll tend to eat rather than drink water, which adds calories to the day’s food intake. I have learned that if I’m craving a mid-afternoon snack, I’ll... Sat, 4 Jun 2016 08:04:00 EST Lemonade Water Replaces Soda http://www.sparkpeople.com/secrets.asp?tip=46341_lemonade_water_replaces_soda I managed to drink 80 oz of water today and did not drink any diet soda! This is really a challenge for me because I have been so addicted to soda. I also want to get off so much caffeine. This battle to get control over my weight has been ongoing for years. I work in education and am finally off for the summer. I have chosen to concentrate on making this change work! We put up an above the ground pool that I get in every day. Today I've been looking at pool exercises to make things fun. I... Fri, 3 Jun 2016 23:17:00 EST Plateau Busting Ideas http://www.sparkpeople.com/secrets.asp?tip=46335_plateau_busting_ideas 10 Ways to Move Beyond a Weight Loss Plateau By Debra Fulghum Bruce, PhD<br><br>Hit a weight loss plateau? It's hard to fathom that for weeks your weight loss program was taking the pounds off. Then, suddenly, the scales won't budge another ounce.<br><br>Take heart. A weight loss plateau is normal. No matter how diligent you are in following your good health regimen, from time to time you'll fall off the wagon. The key to getting back on the program, experts say, is to acquire the skills and ... Fri, 3 Jun 2016 16:28:00 EST Push days instead of Cheat Days http://www.sparkpeople.com/secrets.asp?tip=46334_push_days_instead_of_cheat_days <img src="http://photosaws.sparkpeople.com/guid/ecbfb12d-0c35-4dd6-a1bc-f988e63b0a2f.png"><br><br>There was an article on Spark a little while back that talked about the difference between saying I can't eat that and I don't eat that. The article suggested that it was psychologically very helpful to change from can't to don't because that affirms that the choice is yours and not someone else's. <br><br>That got me thinking about some other language that I think I would like to change my app... Fri, 3 Jun 2016 16:19:00 EST Never Give Up http://www.sparkpeople.com/secrets.asp?tip=46325_never_give_up This is probably my 4th time on this journey. Each time I have lost some weight but have always ended up gaining some back. This last time I only gained half of what I lost back. I finally said enough it enough and have been back on track for almost 2 months. We all have bad days/weeks. Don't let the slip ups stop you. This journey is not all or nothing. You just have to dust yourself off and keep going forward. <br><br>When I started back on this journey, I was frustrated that I kept... Fri, 3 Jun 2016 11:06:00 EST Drink more than 8 c of h2o | herbal tea http://www.sparkpeople.com/secrets.asp?tip=46320_drink_more_than_8_c_of_h2o_herbal_tea Got this from tv show "Extreme Weight Loss", & a subsequent web search that touted how they got fast results (like 100 pounds lost in 3 months). Of the 7 tips in the online article, this seemed most do-able & healthy to suppress appetite & feel fuller:<br> apparently they drank a gallon daily PLUS a cup for every hours of exercise.<br><br>As I re-spark, I'm trying to hit the ground running, with early successes & rewards to stay motivated, so am trying to build up to a gallon a day in... Fri, 3 Jun 2016 02:45:00 EST Realistic and Small http://www.sparkpeople.com/secrets.asp?tip=46313_realistic_and_small I started this journey 4 months ago at 275. My first goal was to lose 40 lbs in 4 months. I was a little ambitious, but I made it! Not only did I make it, but I surpassed it with 41 lbs and 2 days to spare. I have now set my 2nd goal of getting under 200 lbs. That is 35 lbs to make my goal. I am extending my time line to Dec which will give me 6 months. Small and realistic has really worked for me! I have not been under 200 lbs in over 12 years, but it is so close I can taste it (literally ha... Thu, 2 Jun 2016 12:39:00 EST Cut the sugar http://www.sparkpeople.com/secrets.asp?tip=46298_cut_the_sugar It's not necessary that you sign up for one of the many different low carb diets (Atkins, South Beach, Keto, etc...) in order to cut the amount of sugar you are eating. <br><br>Carbohydrates are one of the three main macronutrients and therefore are necessary for your diet. That said we often overestimate how many carbs we can eat. My favorite is always the carb loading before a 5k. I have seen people eat enough pancakes or pasta to fuel a couple of marathons let alone a scosh over 3 miles. <... Wed, 1 Jun 2016 17:02:00 EST First Goal Done http://www.sparkpeople.com/secrets.asp?tip=46277_first_goal_done I have decided to have a weight loss surgery and also learning to eat more healthy and stop drinking pop. That task of not drinking pop was not an easy one. I was an all day and night drinker of pop. But somehow I have learned that my body didn't need it and it wasn't healthy for me.I have learned to start drinking water but it has to be spring water, cause for some reason, I don;t like purified water. So I decided to start this journey in Nov of 2015. My insurance had me do 6 months weight m... Tue, 31 May 2016 12:15:00 EST No more sugar! http://www.sparkpeople.com/secrets.asp?tip=46274_no_more_sugar Well finally I have found the key to my weight loss! I have tried for years to find a way of eating that would promote good health and a healthy weight. I knew it would have to become a way of life. I decided to become mostly vegetarian. I still eat some fish, yogurt and eggs. I use beans, seeds and gutting free grains. <br><br>How it started was that my daughter told me about a candida cleans diet she was trying. I decided to try it too, it couldn't hurt, I thought and I could be encouraging... Tue, 31 May 2016 09:51:00 EST Info for Weight Loss http://www.sparkpeople.com/secrets.asp?tip=46272_info_for_weight_loss If you're on a roll with diet and exercise and the numbers on the scale are dip, dip, dipping, it's tempting to think, "This isn't so painful. What did I have to worry about?" "It's relatively easy to lose the first five to ten percent of your body weight—so if you're 180 pounds, for example, you'll find it fairly easy to take off those first 15 to 20 pounds," explains Louis Aronne, MD, director of the Comprehensive Weight Control Center at Weill Cornell Medicine and author of The Change Your... Tue, 31 May 2016 09:04:00 EST Secret to My Success http://www.sparkpeople.com/secrets.asp?tip=46263_secret_to_my_success The secret to my success is to start every morning checking in with my Spark Coach. Using Spark Coach keeps me grounded and focused on my weight loss. It sets the tone for my day. By starting my day this way, I feel focused and ready for any obstacle that might get in my way. It also give me an opportunity to explore other areas of sparkpeople.com. <br><br>I appreciate the way Spark Coach encourages me to always track my food and my exercise. I have consistently tracked my food every day sin... Mon, 30 May 2016 21:07:00 EST Don't Give up! http://www.sparkpeople.com/secrets.asp?tip=46250_dont_give_up Don't Quit<br>---Author Unknown<br><br>When you've eaten too much and you can't write it down, <br>And you feel like the biggest failure in town.<br>When you want to give up just because you gave in, <br>and forget all about being healthy and thin. <br><br>So What! You went over your points a bit, <br>Its your next move that counts...So don't you quit!<br>Its a moment of truth, it's an attitude change.<br>Its learning the skills to get back in your range.<br><br>Its telling yourself, You've d... Mon, 30 May 2016 09:42:00 EST Track the Foods (and Drinks) you Consume Every Single Day (Even those Small Snacks at the Office!) http://www.sparkpeople.com/secrets.asp?tip=46248_track_the_foods_and_drinks_you_consume_every_single_day_even_those_small_snacks_at_the_office I was most successful in my weight loss efforts when I took the time to track the foods I ate every single day. When I took the time to track the calories in that slice of cake I had at the office or the pizza slice one of my co-workers sent in my direction, it was a real eye-opener how the calories consumed would add up.<br> <br>I think the most important lesson I learned from tracking my food consumption, was in learning more about calories in foods I eat on a regular basis. For example, ... Mon, 30 May 2016 00:25:00 EST My Permanent Success! http://www.sparkpeople.com/secrets.asp?tip=46246_my_permanent_success For about three months I have been Sparking consecutive days and learning all I can. Even when I had emotional crisis, avoided exercise for days with no motivation, I kept logging in and thinking about all I had started to accomplish and how good that felt. I had lost several inches in the middle. I'm 65. I should be concerned about my health, but it's not truly my motivation. It's a side benefit. For me, it's the weight loss thing I have struggled with for 30 years that I want for me...for m... Mon, 30 May 2016 00:05:00 EST Drink 8 Glasses of Water a Day to Feel Full and Eat Less http://www.sparkpeople.com/secrets.asp?tip=46214_drink_8_glasses_of_water_a_day_to_feel_full_and_eat_less To help with my weight loss efforts I have been working to drink more water each day, and also to cut soda from my diet and replace it with water as my drink of choice. <br> <br>Drinking 8 glasses of water each day helps me stay hydrated and avoid overeating. I have read articles about how people confuse thirst (dehydration) for hunger, so they’ll tend to eat rather than drink water, which adds calories to the day’s food intake. I have learned that if I’m craving a mid-afternoon snack, I’ll... Sat, 28 May 2016 08:54:00 EST NEED TO GET BACK ON TRACK http://www.sparkpeople.com/secrets.asp?tip=46213_need_to_get_back_on_track I have been dealing with weight issues since I was about five or six years old. I have done lots of diets, exercise, and even a medical fast. I have had many levels of success and failure over the years. However, now I believe that I have a grasp on what I need to do to be successful. I have a compulsive eating disorder. I have to remain very structured in what I do every day. I am not somebody who can just come into work when there are doughnuts, have one and be fine about it. I have to be v... Sat, 28 May 2016 03:24:00 EST Can I Stop the YoYo? http://www.sparkpeople.com/secrets.asp?tip=46199_can_i_stop_the_yoyo Yes, I am a rollercoaster dieter. I have been such since about the age of 16. By the age of 18, I was a pro at both gaining and losing weight. When I am "not dieting" and I eat whatever I want, whenever I want I have overindulged myself right up to 160 lbs (age 45). However, generally I catch myself, "go on a diet" and head back down the rollercoaster when I hit about 148-150 lbs. I have starved myself down to 108 lbs (age 29) and 107 lbs (age 39).<br><br>So I KNOW how to lose weight. I even ... Fri, 27 May 2016 10:16:00 EST Cheerios, Skim Milk, and Water http://www.sparkpeople.com/secrets.asp?tip=46191_cheerios_skim_milk_and_water When times get really hard for me and I am struggling to stay on the program I get a serving of Cheerios and skim milk. It takes a few minutes to eat, satisfies a sweet tooth, and the protein in the milk helps to satisfy. <br><br>I usually have my hardest time in the evenings when everything is done and I get bored or I notice my stomach is feeling a little hungry. This little snack has saved me from all out binging many times. It allows me to get a grip and realize I am not starving like I t... Thu, 26 May 2016 23:44:00 EST Eating Real Food http://www.sparkpeople.com/secrets.asp?tip=46145_eating_real_food When you cook real food and stay away from the prepackaged man made foods, you stay full and satisfied much longer and feel so much better and in the meantime you can watch the pounds fall off. Enjoy lots of grilled meats, chicken and vegetables using real butter for satisfaction. You will find yourself very satisfied with a smaller plate of food. A wonderful way of eating and losing without hunger. Preparing ahead and cooking ahead are the key to being successful. You must have real food re... Tue, 24 May 2016 12:43:00 EST Track the Foods (and Drinks) you Consume Every Single Day (Even those Small Snacks at the Office!) http://www.sparkpeople.com/secrets.asp?tip=46137_track_the_foods_and_drinks_you_consume_every_single_day_even_those_small_snacks_at_the_office I was most successful in my weight loss efforts when I took the time to track the foods I ate every single day. When I took the time to track the calories in that slice of cake I had at the office or the pizza slice one of my co-workers sent in my direction, it was a real eye-opener how the calories consumed would add up.<br> <br>I think the most important lesson I learned from tracking my food consumption, was in learning more about calories in foods I eat on a regular basis. For example, ... Tue, 24 May 2016 06:58:00 EST my success secret http://www.sparkpeople.com/secrets.asp?tip=46116_my_success_secret I do not set unrealistic goals. I set my goals for losing 1-3 lbs a week. I used to set goals like losing 10 lbs in a month, and all I got was frustrated and upset. With the smaller goals I see success, and I am not disappointed with myself anymore. I find that my clothes fit better, and gradually become "too big" for me to wear. I find that my mood is greatly improved in my work, home, and social life. It used to be the smallest things would set me off or get me upset, now I'm finding tha... Mon, 23 May 2016 04:30:00 EST Invite someone to dinner http://www.sparkpeople.com/secrets.asp?tip=46111_invite_someone_to_dinner Know the calories in your meal. I use a meal service that delivers the ingredients for 3 meals a week. The recipe tells me how many calories there are in each portion of the food I cook. Nowadays most recipes on-line, in new cookbooks, or in magazines have the calorie count for each serving. When I do not want leftovers, nor do I want be tempted by too large a serving, I make sure to invite my son, who is single, to share the meal. Two-thirds of a portion is perfect many times for me. I do no... Sun, 22 May 2016 21:54:00 EST Ways to lose weight in the springtime http://www.sparkpeople.com/secrets.asp?tip=46110_ways_to_lose_weight_in_the_springtime Spring seems like the best thing ever — all the showers and flowers — and it actually is, because the season actually magically makes you lose weight. You can't argue with these facts, actual proof that spring is all the things: <br><br>1. Beautiful weather makes you want to be more active. <br><br>So long as your idea of playing outside involves moving your legs, you're going to get more exercise — you have to! And you don't even have to join a gym. <br><br>2. Revealing spring clothes zap y... Sun, 22 May 2016 21:33:00 EST Better Choice and Little changes make the numbers go down.. http://www.sparkpeople.com/secrets.asp?tip=46108_better_choice_and_little_changes_make_the_numbers_go_down The fact of loosing weight is always good time to lose weight... Shedding even 5 to 10 pounds can take enormous pressure off your heart and do wonders for your self esteem.. well being and helps you to have a longer and active life.. . If you put some pounds back on along the way.. don't despair give up or stop... Simply forgive yourself and start again... We all fall a couple of times and with persistence .. You will get there..There are so many different diets and exercise regiments out th... Sun, 22 May 2016 17:27:00 EST Keep on logging what you eat http://www.sparkpeople.com/secrets.asp?tip=46101_keep_on_logging_what_you_eat <img src="http://photosaws.sparkpeople.com/guid/44bca919-95c6-46f9-a48b-7402f88b2b96.jpg"><br><br>I have found that for me personally it is an absolute essential that I log all the food I have eaten. It doesn't matter how I do it,I have used a book, diary, spark people, diet power and my fitness pal, to equal success, but varying amount of ease.The other thing is to record even if it is a bad day ( that I would rather forget ), otherwise those hidden little extra calories just turn up an... Sun, 22 May 2016 10:55:00 EST Put It Down http://www.sparkpeople.com/secrets.asp?tip=46100_put_it_down The only time I have ever been successful in losing weight is by tracking everything that I put into my mouth. The minute that I kid myself that I'll remember or that I try to keep count in my head is when I start to lose the war on weight loss. Keeping a journal and putting everything down is the greatest help.<br>If I keep a food journal, I am able to eat the foods that I love. I don't need low carb or low fat or protein shakes. I can eat healthy sensible real food and keep it within my goa... Sun, 22 May 2016 10:37:00 EST Drink 8 Glasses of Water a Day to Feel Full and Eat Less http://www.sparkpeople.com/secrets.asp?tip=46096_drink_8_glasses_of_water_a_day_to_feel_full_and_eat_less To help with my weight loss efforts I have been working to drink more water each day, and also to cut soda from my diet and replace it with water as my drink of choice. <br> <br>Drinking 8 glasses of water each day helps me stay hydrated and avoid overeating. I have read articles about how people confuse thirst (dehydration) for hunger, so they’ll tend to eat rather than drink water, which adds calories to the day’s food intake. I have learned that if I’m craving a mid-afternoon snack, I’ll... Sun, 22 May 2016 03:57:00 EST Cut your Calories in half http://www.sparkpeople.com/secrets.asp?tip=46076_cut_your_calories_in_half A few years ago, I lost 40 pounds with Spark. I did it by using the food tracker and the fitness tracker. I made sure that I logged into Spark People as often as I could. I met a lot of Spark Friends who cheered me on and motivated me to keep losing. I was eating healthier than I ever did. Soon the pounds began to come off. I am a slow loser so I had to have a lot of patience because I was losing only fractions of a pound at a time. I was averaging about four pounds of weight loss a mo... Fri, 20 May 2016 23:44:00 EST Drinking Water Benefits http://www.sparkpeople.com/secrets.asp?tip=46049_drinking_water_benefits Increasing my water intake has been key to helping me lose weight. The first week I went from drinking only coffee to water I lost 8 pounds. I also felt wide awake and was able to give up coffee.After I realized the acid in coffee and tea was upsetting my stomach.<br><br>Here are more reasons to drink water. <br><br>6 Reasons to Drink Water By Kathleen M. Zelman "It's no magic bullet, but the benefits of water are many."<br><br>1. Drinking Water Helps Maintain the Balance of Body Fluids. <br... Thu, 19 May 2016 15:04:00 EST Planning for Success http://www.sparkpeople.com/secrets.asp?tip=46030_planning_for_success One of my greatest weaknesses and downfalls when trying to lose weight is my failure to plan and/or track food intake. Not only do I not plan a day or two in advance, but I often do not plan my very next individual meal! In addition to failing to plan to eat healthy, I am actually setting myself up for failure because I do not always have the healthiest foods in the house to manage a healthy eating program. <br><br>In order to turn this unhealthy behavior around, as well as to make my food in... Wed, 18 May 2016 16:00:00 EST Emotional Eating and you didn't see it coming http://www.sparkpeople.com/secrets.asp?tip=46025_emotional_eating_and_you_didnt_see_it_coming Many people do not even realize they are eating for an emotional reason until it is too late and the plate full of food is already gone... Well that was me and also stress.. I believe they go hand and hand with each other.. I found that I needed to loose the emotional part and then with a journal I found not only was I emotional eater I did under stress also you can start a journal to see where you fall.. Just post why you were headed to the cabinet or fridge when you find yourself looking a... Wed, 18 May 2016 11:43:00 EST DOWN 115 POUNDS IN FOUR OR FIVE YEARS http://www.sparkpeople.com/secrets.asp?tip=46021_down_115_pounds_in_four_or_five_years I have been dealing with weight issues since I was about five or six years old. I have done lots of diets, exercise, and even a medical fast. I have had many levels of success and failure over the years. However, now I believe that I have a grasp on what I need to do to be successful. I have a compulsive eating disorder. I have to remain very structured in what I do every day. I am not somebody who can just come into work when there are doughnuts, have one and be fine about it. I have to be v... Wed, 18 May 2016 09:35:00 EST Track the Foods (and Drinks) you Consume Every Single Day (Even those Small Snacks at the Office!) http://www.sparkpeople.com/secrets.asp?tip=46002_track_the_foods_and_drinks_you_consume_every_single_day_even_those_small_snacks_at_the_office I was most successful in my weight loss efforts when I took the time to track the foods I ate every single day. When I took the time to track the calories in that slice of cake I had at the office or the pizza slice one of my co-workers sent in my direction, it was a real eye-opener how the calories consumed would add up.<br> <br>I think the most important lesson I learned from tracking my food consumption, was in learning more about calories in foods I eat on a regular basis. For example, ... Tue, 17 May 2016 06:47:00 EST Weight gain after military service http://www.sparkpeople.com/secrets.asp?tip=45995_weight_gain_after_military_service My weight is below 230 I have not been below that for years. It's awesome <em>224</em> This has made me want to work harder and harder. I used to weight 125 when I was in the service and would like to make it back to around 145. After I got out of the service I had a baby and gained over 80 pounds, crazy. There just never seemed to be enough time or energy to exercise and eat right to get back into shape. I was always exhausted with a baby that didn't sleep for what seemed liked two... Mon, 16 May 2016 21:01:00 EST Weight loss and stress. http://www.sparkpeople.com/secrets.asp?tip=45990_weight_loss_and_stress Every where we turn we encounter stress. We have all heard that it is up to us to controlling it. But only on Sparkpeople have I read simple easy effective tricks to actually do this. To do Sparkpeople one must block out a few minutes of the day to concentrate on one's self. We are encouraged to take a moment and assess ourselves. Yes our physical self. We weigh ourselves. We measure ourselves. We assess our physical abilities. We are asked to be insightful about our outlook on life. We asse... Mon, 16 May 2016 12:13:00 EST No loss no gain but proud of myself http://www.sparkpeople.com/secrets.asp?tip=45971_no_loss_no_gain_but_proud_of_myself I have been working hard on being kinder and more accepting of myself and not judging myself by my body weight. It is probably the most difficult thing Ive ever done, more so than education, child rearing and reaching career goals. I am a driven type A and it is difficult for me to accept that my body is more rounded and that I will never ever be able to reach that super ultra thin look. For years I maintained a 140 weight on a 5 foot 7 frame and it was exhausting and I was always tired or h... Sun, 15 May 2016 14:56:00 EST Drink 8 Glasses of Water a Day to Feel Full and Eat Less http://www.sparkpeople.com/secrets.asp?tip=45961_drink_8_glasses_of_water_a_day_to_feel_full_and_eat_less To help with my weight loss efforts I have been working to drink more water each day, and also to cut soda from my diet and replace it with water as my drink of choice. <br> <br>Drinking 8 glasses of water each day helps me stay hydrated and avoid overeating. I have read articles about how people confuse thirst (dehydration) for hunger, so they’ll tend to eat rather than drink water, which adds calories to the day’s food intake. I have learned that if I’m craving a mid-afternoon snack, I’ll... Sun, 15 May 2016 08:12:00 EST When nothing helps, try one more time http://www.sparkpeople.com/secrets.asp?tip=45956_when_nothing_helps_try_one_more_time I had reached the point that nothing works. I was in my 60s when metabolism slows down, so I was stuck being fat for the rest of my life. I went to a Diabetic Fair at a local hospital and I learned about Diabetes Prevention Program. I was pre-diabetic, had uncontrolable High Blood Pressure and 80 lbs over weight. I signed up for it, knowing it wouldn't work. Or at least thinking it wouldn't work. It started the end of February, 2014. It cost $100, but if you followed the program through,... Sat, 14 May 2016 19:32:00 EST Create a water goal bottle! http://www.sparkpeople.com/secrets.asp?tip=45922_create_a_water_goal_bottle When I first starting eating healthy the biggest problem I had was making sure I was getting enough water in. <br><br>Well the first step was to figure out how much water I needed for my size. <br><br>All the articles say to go off about half of your body weight in ounces. I decided to just go for starting out with a gallon of water a day then increasing from there. <br><br>To make the goal bottle I just went and bought a normal water gallon from walmart. Then I divided it up by how many hour... Thu, 12 May 2016 20:13:00 EST Track Exercise and Housework Activities Every Day to Help Keep Your Exercise Program Challenging http://www.sparkpeople.com/secrets.asp?tip=45888_track_exercise_and_housework_activities_every_day_to_help_keep_your_exercise_program_challenging I find that tracking my exercise program is just as important as tracking my food intake. As with recording my food intake, I have the greatest success when I make it a point to track all of my exercise activities every day. Tracking lets me know what types of activities I am doing and how long I am spending on each one. This helps me know when I need to make changes to exercises, repetitions, weight or tempo. As my fitness levels increase, I try and change up my exercise activities to en... Wed, 11 May 2016 01:06:00 EST Living a healthy and happy life! http://www.sparkpeople.com/secrets.asp?tip=45879_living_a_healthy_and_happy_life Last summer I turned 53, my father died of a heart attack at that same age when I was 19. I had been dreading this age. Last year I made some healthy changes and they have become the secrets to my success! I have lost 26 pounds and I am now at my lowest weight in 16 years! It has taken me about 6 months but it has been so much easier than it was in the past. I don't eat fast food, beef, pork, high sodium foods or sodas. I try to drink at least 60 oz of water, I track all my nutrition and exer... Tue, 10 May 2016 13:13:00 EST This is important http://www.sparkpeople.com/secrets.asp?tip=45875_this_is_important When I first met you, I honestly didn't know you were gonna be this important to me.<br><br>Today is my year anniversary here. What a perfectly awesome year it has been. How THRILLED I am to be in the place I am today, is beyond words.<br><br>As many of you know, last May 10, I was just getting out of almost three months in a wheelchair from a knee fracture. I fractured my knee on my birthday, January 22, 2015, and spent a month in a care center after surgery, then two months at home, all in ... Tue, 10 May 2016 11:06:00 EST Track the Foods (and Drinks) you Consume Every Single Day (Even those Small Snacks at the Office!) http://www.sparkpeople.com/secrets.asp?tip=45871_track_the_foods_and_drinks_you_consume_every_single_day_even_those_small_snacks_at_the_office I was most successful in my weight loss efforts when I took the time to track the foods I ate every single day. When I took the time to track the calories in that slice of cake I had at the office or the pizza slice one of my co-workers sent in my direction, it was a real eye-opener how the calories consumed would add up.<br> <br>I think the most important lesson I learned from tracking my food consumption, was in learning more about calories in foods I eat on a regular basis. For example, ... Tue, 10 May 2016 05:32:00 EST Distraction Solutions for Avoiding Unhealthy Choices http://www.sparkpeople.com/secrets.asp?tip=45863_distraction_solutions_for_avoiding_unhealthy_choices On days I spend most of my time indoors at home, I really struggle to eat as I should. But, I find that distraction helps even indoors. <br><br>I can turn on the music and sing and or dance along. I chew gum at the end of a meal to put on the brakes with the food. Some days I make calls to shut-ins and other friends and am not tempted to eat. A bonus with this is that these days I walk while we talk. I easily exceed my step goal when I work in some walking while doing other things.<br><... Mon, 9 May 2016 18:06:00 EST My approach to weight loss http://www.sparkpeople.com/secrets.asp?tip=45851_my_approach_to_weight_loss I have written several "secrets" on this site. Actually, they are not secrets if I am revealing them to the millions of spark followers. My family and friends know that I have little self discipline. It has long been about instant gratification. I do not see that word used often with respect to dieting, exercise, alcohol consumption, etc. any idea wh that is? I have alcoholism in my family and overeating is the same type of disorder...it can still kill you like alcohol, but in a different man... Mon, 9 May 2016 07:39:00 EST Drink 8 Glasses of Water a Day to Feel Full and Eat Less http://www.sparkpeople.com/secrets.asp?tip=45835_drink_8_glasses_of_water_a_day_to_feel_full_and_eat_less To help with my weight loss efforts I have been working to drink more water each day, and also to cut soda from my diet and replace it with water as my drink of choice. <br> <br>Drinking 8 glasses of water each day helps me stay hydrated and avoid overeating. I have read articles about how people confuse thirst (dehydration) for hunger, so they’ll tend to eat rather than drink water, which adds calories to the day’s food intake. I have learned that if I’m craving a mid-afternoon snack, I’ll... Sun, 8 May 2016 07:13:00 EST DOING GREAT TODAY http://www.sparkpeople.com/secrets.asp?tip=45831_doing_great_today I have been dealing with weight issues since I was about five or six years old. I have done lots of diets, exercise, and even a medical fast. I have had many levels of success and failure over the years. However, now I believe that I have a grasp on what I need to do to be successful. I have a compulsive eating disorder. I have to remain very structured in what I do every day. I am not somebody who can just come into work when there are doughnuts, have one and be fine about it. I have to be v... Sat, 7 May 2016 18:59:00 EST Now 64 oz feels like nothing! http://www.sparkpeople.com/secrets.asp?tip=45825_now_64_oz_feels_like_nothing It sounds very random, but the large (32 oz) Camelback waterbottles are AWESOME. Sitting at a desk reading a book, doing work, whatever, you can literally just sip as you work. Keep the straw in your mouth and focus on the work, and the next thing you know, 32 oz will be gone. The trick is to not think about it, but as you work, your body wants water, and it keeps your mind from wandering to food. Works great! :) Plus, you only have to fill it up 2x a day!<br><br><br><br><br><br><br><br><br><... Sat, 7 May 2016 10:44:00 EST Now 64 oz feels like nothing! http://www.sparkpeople.com/secrets.asp?tip=45824_now_64_oz_feels_like_nothing It sounds very random, but the large (32 oz) Camelback waterbottles are AWESOME. Sitting at a desk reading a book, doing work, whatever, you can literally just sip as you work. Keep the straw in your mouth and focus on the work, and the next thing you know, 32 oz will be gone. The trick is to not think about it, but as you work, your body wants water, and it keeps your mind from wandering to food. Works great! :) Plus, you only have to fill it up 2x a day!<br><br><br><br><br><br><br><br><br><... Sat, 7 May 2016 10:40:00 EST 2 thoughts most dieters have never considered http://www.sparkpeople.com/secrets.asp?tip=45818_2_thoughts_most_dieters_have_never_considered I learned this from someone, maybe it was just a friend of mine, but someone once told me 5 words- "only eat when you are hungry." Literally, those words are amazing. It's so simple, and yet so many diet plans overlook it. If you go by your BODY, not by professionals who do not know your metabolism, etc as well as your body does, and feed it GOOD FOOD when it's hungry, then you will essentially be using your body FOR you, not against you. It's no secret that for most people, desserts, snacks... Fri, 6 May 2016 23:55:00 EST HUGE MILESTONE FOR ME http://www.sparkpeople.com/secrets.asp?tip=45806_huge_milestone_for_me I have been dealing with weight issues since I was about five or six years old. I have done lots of diets, exercise, and even a medical fast. I have had many levels of success and failure over the years. However, now I believe that I have a grasp on what I need to do to be successful. I have a compulsive eating disorder. I have to remain very structured in what I do every day. I am not somebody who can just come into work when there are doughnuts, have one and be fine about it. I have to be v... Fri, 6 May 2016 08:26:00 EST Your ideal body weight http://www.sparkpeople.com/secrets.asp?tip=45804_your_ideal_body_weight I'm sure many of you have felt that your body needs to be at a certain weight. For years, I could not budge from my weight of 198. Psychologically, if it moved over the 200 mark, I would do something about it. I was as high as 210 at one point. Granted, I did not really work hard at losing weight. Now that I am retired, I have spent considerable time and money (for a personal trainer; worth every penny) to get in shape, feel better, hopefully live longer. I was as low as 177, but I just can't... Fri, 6 May 2016 06:47:00 EST Your ideal body weight http://www.sparkpeople.com/secrets.asp?tip=45803_your_ideal_body_weight I'm sure many of you have felt that your body needs to be at a certain weight. For years, I could not budge from my weight of 198. Psychologically, if it moved over the 200 mark, I would do something about it. I was as high as 210 at one point. Granted, I did not really work hard at losing weight. Now that I am retired, I have spent considerable time and money (for a personal trainer; worth every penny) to get in shape, feel better, hopefully live longer. I was as low as 177, but I just can't... Fri, 6 May 2016 06:47:00 EST Keeping the Weight Off http://www.sparkpeople.com/secrets.asp?tip=45787_keeping_the_weight_off The same tactics that help you lose weight won't necessarily help you keep it off.<br><br>The new study, which appears in August issue of the American Journal of Preventive Medicine, suggests that successful losers need to switch gears to stay the course and maintain their weight loss.<br><br>Researchers surveyed 1,165 adults about 36 specific practices to determine which of these behaviors was associated with weight loss and/or weight loss maintenance. Weight loss referred to losing 10% of b... Thu, 5 May 2016 06:29:00 EST Track the Foods (and Drinks) you Consume Every Single Day (Even those Small Snacks at the Office!) http://www.sparkpeople.com/secrets.asp?tip=45752_track_the_foods_and_drinks_you_consume_every_single_day_even_those_small_snacks_at_the_office I was most successful in my weight loss efforts when I took the time to track the foods I ate every single day. When I took the time to track the calories in that slice of cake I had at the office or the pizza slice one of my co-workers sent in my direction, it was a real eye-opener how the calories consumed would add up.<br> <br>I think the most important lesson I learned from tracking my food consumption, was in learning more about calories in foods I eat on a regular basis. For example, ... Tue, 3 May 2016 04:50:00 EST Drink 8 Glasses of Water a Day to Feel Full and Eat Less http://www.sparkpeople.com/secrets.asp?tip=45723_drink_8_glasses_of_water_a_day_to_feel_full_and_eat_less To help with my weight loss efforts I have been working to drink more water each day, and also to cut soda from my diet and replace it with water as my drink of choice. <br> <br>Drinking 8 glasses of water each day helps me stay hydrated and avoid overeating. I have read articles about how people confuse thirst (dehydration) for hunger, so they’ll tend to eat rather than drink water, which adds calories to the day’s food intake. I have learned that if I’m craving a mid-afternoon snack, I’ll... Sun, 1 May 2016 08:57:00 EST Tracking my nutrition http://www.sparkpeople.com/secrets.asp?tip=45705_tracking_my_nutrition When I started on this weight loss I knew I needed to be honest about everything that I put in my mouth. It didn't take long to realize that my menu was off track as far as being nutritious. I was constantly choosing starchy foods which slowed down my weight loss. I knew breads have always been my go to foods. So I had to work at changing this up and exchanging some starches for more fruits and vegetables. My breakfast would be an omelette with ham, peppers, onions, mushrooms and cheese ... Sat, 30 Apr 2016 09:59:00 EST Sleep, beautiful sleep http://www.sparkpeople.com/secrets.asp?tip=45673_sleep_beautiful_sleep I know there has been a lot of information recently about the effects of sleep on weight loss . . . evidence that not getting appropriate amounts of sleep can stall and even torpedo our ability to lose weight. My own thoughts on this matter are that enough sleep can work on every single aspect of our lives. Motivation? Oh yes! Without enough sleep it is everything I can do to motivate myself to do the very basics of daily living. How can I be motivated to do anything else when my toothbrush w... Thu, 28 Apr 2016 10:35:00 EST Track! Track!! Track!!! http://www.sparkpeople.com/secrets.asp?tip=45642_track_track_track I can't emphasize enough, how important it is to track EVERYTHING you eat!<br><br>I am a 56 year old Mother of 7, Gramma of 6.<br>I am 5'2" tall, and at my heaviest, back in 2010, I weighed 199 lbs! My health was horrible, and I felt fat and sluggish. That year, my Mom died from complications of Osteoporosis. Over the years, I watched her shrink from 5'3" down to 4'6"! It was horrible! The day she died, I promised myself and God, that I would NOT allow that to happen to me! I was going to ... Tue, 26 Apr 2016 12:57:00 EST Track the Foods (and Drinks) you Consume Every Single Day (Even those Small Snacks at the Office!) http://www.sparkpeople.com/secrets.asp?tip=45636_track_the_foods_and_drinks_you_consume_every_single_day_even_those_small_snacks_at_the_office I was most successful in my weight loss efforts when I took the time to track the foods I ate every single day. When I took the time to track the calories in that slice of cake I had at the office or the pizza slice one of my co-workers sent in my direction, it was a real eye-opener how the calories consumed would add up.<br><br>I think the most important lesson I learned from tracking my food consumption, was in learning more about calories in foods I eat on a regular basis. For example, I... Tue, 26 Apr 2016 09:11:00 EST Log EVERY Bite, Lick and Taste - BLTs http://www.sparkpeople.com/secrets.asp?tip=45629_log_every_bite_lick_and_taste_blts It is amazing that there are times when we KNOW we have logged all our food, drank our water and exercised and yet not drop a pound. If this happens to you it could be those forgotten or not so forgotten BLTs!! <br><br>BITES, LICKS and TASTES. They will creep up on you especially if you are the cook in the household. I know they reared their ugly head with me and I finally started logging them. Those calories may not look or sound like a lot, but they can mount up especially if you are t... Mon, 25 Apr 2016 17:13:00 EST Track the Foods (and Drinks) you Consume Every Single Day (Even those Small Snacks at the Office!) http://www.sparkpeople.com/secrets.asp?tip=45616_track_the_foods_and_drinks_you_consume_every_single_day_even_those_small_snacks_at_the_office I was most successful in my weight loss efforts when I took the time to track the foods I ate every single day. When I took the time to track the calories in that slice of cake I had at the office or the pizza slice one of my co-workers sent in my direction, it was a real eye-opener how the calories consumed would add up.<br> <br>I think the most important lesson I learned from tracking my food consumption, was in learning more about calories in foods I eat on a regular basis. For example, ... Mon, 25 Apr 2016 01:13:00 EST DOWN ONE HUNDRED. http://www.sparkpeople.com/secrets.asp?tip=45589_down_one_hundred I have been dealing with weight issues since I was about five or six years old. I have done lots of diets, exercise, and even a medical fast. I have had many levels of success and failure over the years. However, now I believe that I have a grasp on what I need to do to be successful. I have a compulsive eating disorder. I have to remain very structured in what I do every day. I am not somebody who can just come into work when there are doughnuts, have one and be fine about it. I have to be v... Sat, 23 Apr 2016 14:34:00 EST Miss South Carolina Bree Boyce: How I Lost 112 Pounds http://www.sparkpeople.com/secrets.asp?tip=45586_miss_south_carolina_bree_boyce_how_i_lost_112_pounds Miss South Carolina Bree Boyce: How I Lost 112 Pounds<br><br>In high school, she couldn't run a mile for her high school gym class. But when a doctor gave her a much-needed wake-up call, Boyce dropped nearly half her body weight and is on her way to achieving her life-long dream of becoming Miss America.<br><br><br>For many of the competitors in the Miss America pageant, strutting their stuff in the swimsuit portion is just another part of the process. But for Miss South Carolina Bree Boyce, ... Sat, 23 Apr 2016 11:15:00 EST Weight Watchers Produces Bigger 'Losers' Than Standard Weight-Loss Care http://www.sparkpeople.com/secrets.asp?tip=45585_weight_watchers_produces_bigger_losers_than_standard_weightloss_care Weight Watchers Produces Bigger 'Losers' Than Standard Weight-Loss Care<br><br>Group members shed 15 pounds on average versus 7 pounds with standard diet, study finds.<br><br>Dieters may be more likely to slim down if they are referred to a commercial program such as Weight Watchers than if they battle the bulge with primary health care providers alone, a new study finds.<br><br>Overweight adults in Germany, Australia and the United Kingdom who were referred to Weight Watchers by a primary he... Sat, 23 Apr 2016 11:09:00 EST Drink 8 Glasses of Water a Day to Feel Full and Eat Less http://www.sparkpeople.com/secrets.asp?tip=45582_drink_8_glasses_of_water_a_day_to_feel_full_and_eat_less To help with my weight loss efforts I have been working to drink more water each day, and also to cut soda from my diet and replace it with water as my drink of choice. <br> <br>Drinking 8 glasses of water each day helps me stay hydrated and avoid overeating. I have read articles about how people confuse thirst (dehydration) for hunger, so they’ll tend to eat rather than drink water, which adds calories to the day’s food intake. I have learned that if I’m craving a mid-afternoon snack, I’ll... Sat, 23 Apr 2016 07:38:00 EST Take a Probiotic http://www.sparkpeople.com/secrets.asp?tip=45539_take_a_probiotic Ordinarily I'm skeptical of hippie-dippie recommendations for supplements and such-like, but I have had increased success since I started incorporating a daily probiotic supplement in to my diet.<br><br>In addition to improving results on the scale, the probiotic has practically eliminated gas and improved regularity. And by that I mean that I have recently hung rats that were like babies' arms.<br><br>Probiotics are "good" bacteria. Theory is that your gut has good bacteria and bad bacteria;... Wed, 20 Apr 2016 16:58:00 EST Sugar and weight loss http://www.sparkpeople.com/secrets.asp?tip=45533_sugar_and_weight_loss I was surprised to find out how much sugar I was consuming on a daily basis. I traded my sugar for stevia. Stevia is a natural sweetener. It tastes great without the bitter after taste! Other sweeteners to give a try include Truvia, Monk Fruit, and ZSweet. <em>334</em> Be sure to read labels for the sugar content and sneaky ways that companies may sneak in sugar.<br> In addition, drinking half your weight in water daily helps to flush toxins in the body. Start your day with water. Try... Wed, 20 Apr 2016 13:30:00 EST Keep a Protein Shake Handy http://www.sparkpeople.com/secrets.asp?tip=45531_keep_a_protein_shake_handy I have more than one secret, so bear with me.<br> I do not make much of a fuss for snacks. Mainly, because I really don't want to take the time out of my day. No, I don't pack little snack packs in the morning and applaud those who do. I do, though, want to take care of my body and eat well. <br> 1. The big secret for me is to have a well stocked refrigerator. "Grab and Go" is easy when you have small healthy things readily accessible. Put the grapes, yogurt cups, fruit cups, etc right... Wed, 20 Apr 2016 11:17:00 EST The Power of Positive Thinking: How Your Attitude Affects Weight Loss http://www.sparkpeople.com/secrets.asp?tip=45525_the_power_of_positive_thinking_how_your_attitude_affects_weight_loss The Power of Positive Thinking: How Your Attitude Affects Weight Loss<br><br><br>Positive thinking plays a significant role in your weight loss efforts. Perpetual negative thoughts can lead to self-defeating behaviors such as going off your diet, overeating and skipping your exercise routine. Positive thoughts, on the other hand, can increase your motivation and energy level.<br><br>Positive Thinking and Weight Loss<br><br>Positive thoughts are empowering. A negative attitude can set processe... Wed, 20 Apr 2016 08:26:00 EST Cheating Your Way to Weight Loss! http://www.sparkpeople.com/secrets.asp?tip=45520_cheating_your_way_to_weight_loss Eating right day after day can be so boring. If you're like me, there are only so many days you can survive on kale smoothies, Greek yogurt, and spinach salad without dressing! I have recently discovered a diet that calls for eating about 10% more than your recommended number of calories one day, and then cutting your calorie intake to below 1000 the next. This plan is really working for me, for several reasons. <br><br>First, I never feel deprived. If I want a brownie, or a 160 calorie ... Tue, 19 Apr 2016 17:37:00 EST 5 Weight Loss Tips That Have Nothing To Do With Food http://www.sparkpeople.com/secrets.asp?tip=45512_5_weight_loss_tips_that_have_nothing_to_do_with_food 5 Weight Loss Tips That Have Nothing To Do With<br>Food<br><br>Are you not yet ready or willing to change your diet in order to lose weight? Or perhaps, you’ve already made great effort there but are considering that there are other things holding you back from success. Although nutrition tends to be the hardest thing to change for most individuals on a weight loss journey, there are other key areas that need effort in order to have a successful outcome. Early in my career as a dietitian, ... Tue, 19 Apr 2016 09:08:00 EST 5 Weight Loss Tips That Have Nothing To Do With Food http://www.sparkpeople.com/secrets.asp?tip=45511_5_weight_loss_tips_that_have_nothing_to_do_with_food 5 Weight Loss Tips That Have Nothing To Do With<br>Food<br><br>Are you not yet ready or willing to change your diet in order to lose weight? Or perhaps, you’ve already made great effort there but are considering that there are other things holding you back from success. Although nutrition tends to be the hardest thing to change for most individuals on a weight loss journey, there are other key areas that need effort in order to have a successful outcome. Early in my career as a dietitian, ... Tue, 19 Apr 2016 09:08:00 EST Track the Foods (and Drinks) you Consume Every Single Day (Even those Small Snacks at the Office!) http://www.sparkpeople.com/secrets.asp?tip=45508_track_the_foods_and_drinks_you_consume_every_single_day_even_those_small_snacks_at_the_office I was most successful in my weight loss efforts when I took the time to track the foods I ate every single day. When I took the time to track the calories in that slice of cake I had at the office or the pizza slice one of my co-workers sent in my direction, it was a real eye-opener how the calories consumed would add up.<br> <br>I think the most important lesson I learned from tracking my food consumption, was in learning more about calories in foods I eat on a regular basis. For example, ... Tue, 19 Apr 2016 07:04:00 EST Want to Boost Your Willpower? Sip Lemonade http://www.sparkpeople.com/secrets.asp?tip=45498_want_to_boost_your_willpower_sip_lemonade Want to Boost Your Willpower? Sip Lemonade<br><br>If you give in to the call of the vending machine every afternoon or can't resist dessert, follow these tips and tricks to learn how to increase your self-control and (finally) keep your healthy resolutions this year.<br><br> Chances are your new year’s resolution has something to do with cutting back – food, alcohol, sweets, time on the couch. While those ideas sound healthy and promising in theory, in practice, well, they can be a little mor... Mon, 18 Apr 2016 14:16:00 EST Want to Boost Your Willpower? Sip Lemonade http://www.sparkpeople.com/secrets.asp?tip=45497_want_to_boost_your_willpower_sip_lemonade Want to Boost Your Willpower? Sip Lemonade<br><br>If you give in to the call of the vending machine every afternoon or can't resist dessert, follow these tips and tricks to learn how to increase your self-control and (finally) keep your healthy resolutions this year.<br><br> Chances are your new year’s resolution has something to do with cutting back – food, alcohol, sweets, time on the couch. While those ideas sound healthy and promising in theory, in practice, well, they can be a little mor... Mon, 18 Apr 2016 14:16:00 EST Just Crazy things we do to loose weight... http://www.sparkpeople.com/secrets.asp?tip=45495_just_crazy_things_we_do_to_loose_weight Lets look at the crazy things we do and strange reasons why keeping weight off is so difficult.. We make things hard and don't even think about... Magic Pills to buy your food from people that mass produce and sell a fortune and they line their pockets with our money..... You can't believe everything we hear on TV or the internet...We look at the sometimes unexpected.. and occasionally downright bizarre.. factors that could be making weight loss so difficult....Lack of sleep affects leptin... Mon, 18 Apr 2016 10:44:00 EST Drink 8 Glasses of Water a Day to Feel Full and Eat Less http://www.sparkpeople.com/secrets.asp?tip=45471_drink_8_glasses_of_water_a_day_to_feel_full_and_eat_less To help with my weight loss efforts I have been working to drink more water each day, and also to cut soda from my diet and replace it with water as my drink of choice. <br> <br>Drinking 8 glasses of water each day helps me stay hydrated and avoid overeating. I have read articles about how people confuse thirst (dehydration) for hunger, so they’ll tend to eat rather than drink water, which adds calories to the day’s food intake. I have learned that if I’m craving a mid-afternoon snack, I’ll... Sun, 17 Apr 2016 08:54:00 EST One step at a time http://www.sparkpeople.com/secrets.asp?tip=45463_one_step_at_a_time Start slowly and make teeny tiny goals. I am trying to walk at least 11,000 steps a day. I can barely walk when I get up in the morning. 11,000 steps seems impossible. I start with trying to get in 100 steps. Then I go to 200 hundred steps. I am then encourage to make it to 500, then I'm halfway to 1000. Once I get in 1000 steps I feel I a making progress. From 1000 my goal is 1500 steps. Then I think I'm almost to 2000 steps.When I get to 2500, I'm only 500 steps from being one quarter of th... Sat, 16 Apr 2016 19:26:00 EST Scales are neither good nor evil! http://www.sparkpeople.com/secrets.asp?tip=45441_scales_are_neither_good_nor_evil My secret of success is simple - I learned how to use scales properly! Scales can be a great help whether you are trying to lose weight or maintain, I found out it is all in how you use them. They really aren't good or evil in themselves, and I think I've learned when to use a scale and when not to use one.<br>I was weighing myself quite often the first month I started to control my intake of food - which admittedly was out of control. Now I don't weigh myself too often - after all the day to... Fri, 15 Apr 2016 11:21:00 EST Secret Little Pill http://www.sparkpeople.com/secrets.asp?tip=45422_secret_little_pill <img src="http://photosaws.sparkpeople.com/guid/9106c64a-900c-475b-ae3a-a167c046cc44.jpg">So like most of us I am on here trying to stay motivated, and to lose weight. I started out this year at 300 pounds. I turn 30 this year and am so tired of limiting myself, based on what my weight determined. This January my doctor found I needed to have gallbladder surgery, and gastric bypass. He set a date in May. I was terrified. For so long it seemed like a godsend, having an operation to help exten... Thu, 14 Apr 2016 16:05:00 EST Little Secret Key http://www.sparkpeople.com/secrets.asp?tip=45421_little_secret_key I believe we have it in us to stay modifiable. All we need to do is loose, a little bit. Just a little, say three pounds. Three pounds is HEAVY, and looking at the scale with a three pound loss is very motivating. It's HUGE. This is like starting up a car that had no gas and you just filled it up at the pump. Now you can go. Little by little is the key. <br><br>There are plenty of books, videos, pills, operations, etc for weight loss. This all costs money and many of us had gone brok... Thu, 14 Apr 2016 15:43:00 EST How to Lose Weight Fast: 3 Simple Steps, Based on Science http://www.sparkpeople.com/secrets.asp?tip=45405_how_to_lose_weight_fast_3_simple_steps_based_on_science 1. Cut Back on Sugars and Starches<br><br>The most important part is to cut back on sugars and starches (carbs).<br><br>These are the foods that stimulate secretion of insulin the most. If you didn’t know already, insulin is the main fat storage hormone in the body.<br><br>When insulin goes down, fat has an easier time getting out of the fat stores and the body starts burning fats instead of carbs.<br><br>Another benefit of lowering insulin is that your kidneys shed excess sodium and water ou... Wed, 13 Apr 2016 21:31:00 EST Loosing Weight No Problem http://www.sparkpeople.com/secrets.asp?tip=45384_loosing_weight_no_problem When you decide to loose weight you have to do it for you.. and here on Sparks it is really easy cause they do all the calculating as you go with your food.. Yes exercise is a must.. you loose weight in a lot of ways and .. You may even be surprised by how many calories you burn making small movements throughout the day. Your metabolism is always working. You burn calories just sleeping and breathing, which is called your resting and even laughing... Here is just a few ideas that you may look... Tue, 12 Apr 2016 11:43:00 EST Burning Calories With Everyday Activities http://www.sparkpeople.com/secrets.asp?tip=45383_burning_calories_with_everyday_activities Burning Calories With Everyday Activities<br><br>Watch TV or mow the lawn? The difference in calories burned is staggering.<br><br><br><br>If the thought of working up a sweat on the treadmill at the gym to burn calories doesn't appeal to you, you'll be happy to know that you can burn plenty of calories just by doing everyday activities.<br><br>"Research shows that people who are physically active during the day can burn an extra 300 calories per day," says Pete McCall, MS, an exercise physio... Tue, 12 Apr 2016 11:18:00 EST STILL KEEPING IT OFF http://www.sparkpeople.com/secrets.asp?tip=45381_still_keeping_it_off I have been dealing with weight issues since I was about five or six years old. I have done lots of diets, exercise, and even a medical fast. I have had many levels of success and failure over the years. However, now I believe that I have a grasp on what I need to do to be successful. I have a compulsive eating disorder. I have to remain very structured in what I do every day. I am not somebody who can just come into work when there are doughnuts, have one and be fine about it. I have to be v... Tue, 12 Apr 2016 08:51:00 EST Track the Foods (and Drinks) you Consume Every Single Day (Even those Small Snacks at the Office!) http://www.sparkpeople.com/secrets.asp?tip=45379_track_the_foods_and_drinks_you_consume_every_single_day_even_those_small_snacks_at_the_office I was most successful in my weight loss efforts when I took the time to track the foods I ate every single day. When I took the time to track the calories in that slice of cake I had at the office or the pizza slice one of my co-workers sent in my direction, it was a real eye-opener how the calories consumed would add up.<br> <br>I think the most important lesson I learned from tracking my food consumption, was in learning more about calories in foods I eat on a regular basis. For example, ... Tue, 12 Apr 2016 05:38:00 EST The Master Cleanse and Weight Loss http://www.sparkpeople.com/secrets.asp?tip=45366_the_master_cleanse_and_weight_loss The Master Cleanse and Weight Loss<br><br>Read about the pros and cons of cleanse diets for weight loss. Some work, and some may totally backfire.<br><br>When it comes to weight loss, some people will do almost anything. Case in point: fad diets such as the Master Cleanse. Master Cleanse is a liquids-only, low-calorie diet designed for very rapid weight loss.<br><br>Master Cleanse and others like it raise many questions on safety and results. But are all cleanse diets bad? It depends on the t... Mon, 11 Apr 2016 11:13:00 EST chopped veggie salads are your friend! http://www.sparkpeople.com/secrets.asp?tip=45362_chopped_veggie_salads_are_your_friend I try really HARD to stay with chopped veggie salads with my delicious red cider vinegar/mustard, tiny bit of EVOO and stevia dressing throughout the day. <br> <br>You really CAN'T overdo calories with chopped veggies...celery, red, green, orange peppers, onions, celery, tomatoes, cucumber, and apple. <br><br>Then you have plenty of calorie room for a sensible and CLEAN dinner and two small healthy snacks.<br><br>I don't eat breakfast because I'm never hungry so why waste those calories?<br>... Mon, 11 Apr 2016 08:42:00 EST One of the keys to successful weight loss is to have realistic goals. http://www.sparkpeople.com/secrets.asp?tip=45345_one_of_the_keys_to_successful_weight_loss_is_to_have_realistic_goals Obesity Treatment<br><br>One of the keys to successful weight loss is to have realistic goals.<br><br>The treatment for obesity is weight loss, and there are a number of ways to achieve that, including:<br><br>Diet and lifestyle changes<br>Prescription medicines<br>Weight-loss surgery<br>For adults, particularly those using diet and lifestyle modifications to lose weight, the following are generally considered realistic goals:<br><br>Aim to lose 5 to 10 percent of your body weight over six mo... Sun, 10 Apr 2016 11:34:00 EST I am Grateful http://www.sparkpeople.com/secrets.asp?tip=45344_i_am_grateful I am grateful that I was able to burn an extra 100 calories today by all the loads of laundry I had to do, and haul them up the stairs and put away.<br>Late night, and an early morning. After breakfast of English muffin, egg, and turkey sausage, went to pick up my new progressive lenses fitted into blingy Gucci Frames. <br><br>I have completely slipped off the track, all cars derailed, these past few days. The cold rainy weather did not help much either. And I wasn't getting enough sleep beca... Sun, 10 Apr 2016 11:27:00 EST Drink 8 Glasses of Water a Day to Feel Full and Eat Less http://www.sparkpeople.com/secrets.asp?tip=45340_drink_8_glasses_of_water_a_day_to_feel_full_and_eat_less To help with my weight loss efforts I have been working to drink more water each day, and also to cut soda from my diet and replace it with water as my drink of choice. <br> <br>Drinking 8 glasses of water each day helps me stay hydrated and avoid overeating. I have read articles about how people confuse thirst (dehydration) for hunger, so they’ll tend to eat rather than drink water, which adds calories to the day’s food intake. I have learned that if I’m craving a mid-afternoon snack, I’ll... Sun, 10 Apr 2016 09:07:00 EST weight loss is HARD...work to your strengths! http://www.sparkpeople.com/secrets.asp?tip=45337_weight_loss_is_hardwork_to_your_strengths Weight loss is hard work for most of us. Those who say 'it's easy' have a 'fortunate metabolism', or maybe a higher than average energy level.<br><br>I can say this with confidence because I was one of those 'good metabolism' people in my younger days. <br><br>I was so skinny! When I graduated high school, I weighed 113 lbs (I am 5' 7"). I pretty much ate whatever I wanted. And I am much more active now than I was back then.<br><br>In my late 20s, I hit that first metabolism change. I h... Sat, 9 Apr 2016 22:27:00 EST These aren't really a secret http://www.sparkpeople.com/secrets.asp?tip=45298_these_arent_really_a_secret Well my two best tips are no secret. I'm sure you've already heard them over and over. But if you are like me, you need a periodic reminder because <br><br>a) it seems too simple, and <br>b) you just get tired of doing it, and<br>c) it's hard to make new habits<br><br>So here's my reminder to myself, and hopefully it'll help you too:<br><br>1) DRINK lots of WATER! <br>It's great for the skin making you look better. It's great for flushing out the old and keeping everything moving. And as a ... Thu, 7 Apr 2016 11:19:00 EST You Are Worth it.. Ravings of a Winner http://www.sparkpeople.com/secrets.asp?tip=45297_you_are_worth_it_ravings_of_a_winner I found the quote and yes.. giving excuses will just be a part of a every day thing.. It will get easier and easier but taking weight off is what made me think.. Here is the quote....<br>If you quit—quitting will become easier and easier for the rest of your life."<br>Osman Minkara<br>So stop here now if you do not want to hear the ravings of a person who need to take off weight and won a battle of the bulge..Healthy weight is about balancing food intake with physical activity, and small chan... Thu, 7 Apr 2016 11:11:00 EST Change your relationship with food http://www.sparkpeople.com/secrets.asp?tip=45265_change_your_relationship_with_food I've been doing this weight loss thing for years and I've learned over the years that I can't just not eat something I love. I love sugar. <br><br>I started with measuring the sugar in my coffee. Then began reducing how much I used. Over the course of a year or so I was able to eliminate the sugar from my coffee. Now that is the norm for me. <br><br>This year I've decided to change my relationship with sugar by challenging myself to 40 days of no "trigger foods" which for me means cand... Mon, 4 Apr 2016 22:15:00 EST Easy Habit to lose weight http://www.sparkpeople.com/secrets.asp?tip=45238_easy_habit_to_lose_weight I have made it a habit to always portion out my snack foods. Even if I'm not on a 'diet', I still only eat one portion at a time. <br><br>Usually, if I'm not dieting, I still only eat one portion since I'm a bit too lazy to go back for a second helping.<br><br>I have found that this helps even on those days that I've given up. It has been what I consider the reason I have lost and kept off forty some pounds for the last 10 years.<br><br>I have made it a habit to always portion out my snack fo... Sun, 3 Apr 2016 11:50:00 EST You can make it work .... http://www.sparkpeople.com/secrets.asp?tip=45220_you_can_make_it_work_ If you want to loose weight put down the book and pills that promise weight loss and shakes you can buy to drink and loose weight and buying all the prepackaged foods that cost a fortune and listen to this.. Back away.. They are rolling in money and your sitting there trying to balance a check book..Then came the group that has classes and you weigh in at the meetings and the idea of calorie counting to the masses and then you hang you head cause you got all the cards messed up and now your... Sat, 2 Apr 2016 12:20:00 EST A Few ideas that helped me... http://www.sparkpeople.com/secrets.asp?tip=45206_a_few_ideas_that_helped_me Looking for a few ideas.. Well I am full of ideas and I have tried all of them but here is a few that helped me out and things I have learned...When you track your eating habits with a food journal..even for a few days, it will be an eye-opening experience that can increase your body awareness and help you change your habits..You will learn how many calories you are eating each day, and also the calories in the foods you normally eat. Understanding your current habits will make changing them ... Fri, 1 Apr 2016 10:36:00 EST Log Food & weigh in http://www.sparkpeople.com/secrets.asp?tip=45205_log_food_weigh_in The only constant to losing then keeping off 50-60 pounds (depending on the day) for me was daily weigh in and tracking food. Without tracking, you do not realize how much you actually eat in a day. It also helps me find alternatives to keep my fat and calories lower and boost fiber intake. tweaking over 8 years now and still under 120! (118 this morning, from 165+). I have lost weight before and gained it back about 3 or 4 times in my life, and I am happy to say that this website has all... Fri, 1 Apr 2016 10:01:00 EST Weight loss products http://www.sparkpeople.com/secrets.asp?tip=45198_weight_loss_products I am sure many of you out there, like me, have been on a weight loss journey all of your lives. I am sorry and saddened to admit I have spent thousands of dollars on diet plans, diet foods, quick weight loss gimmicks, etc. All of these efforts have been because I was avoiding the inevitable, eating properly and getting exercise. I did lose 25 pounds on Nutri- system in the early 90's. Granted, I was 40 years old then and still young, able to lose weight quickly. Plus, I was very active at wor... Thu, 31 Mar 2016 15:50:00 EST Taking Baby Steps http://www.sparkpeople.com/secrets.asp?tip=45170_taking_baby_steps I have tried so many times over the years to lose weight. Now I am taking a different approach and I am not dieting, I am implementing a healthy lifestyle. My approach to this is to wean. By wean I mean take baby steps getting to my healthier lifestyle. I am in a bad habit of eating salty snacks and I used to eat probably a bag of chips every day plus salt my food. Now I am eating maybe 2 bags of chips per week and salting my food much less. If every week I cut back a little bit I will reach ... Wed, 30 Mar 2016 09:34:00 EST ONLY FIVE POUNDS GAINED ON TEN DAY CRUISE VACATION http://www.sparkpeople.com/secrets.asp?tip=45155_only_five_pounds_gained_on_ten_day_cruise_vacation <br>I have been dealing with weight issues since I was about five or six years old. I have done lots of diets, exercise, and even a medical fast. I have had many levels of success and failure over the years. However, now I believe that I have a grasp on what I need to do to be successful. I have a compulsive eating disorder. I have to remain very structured in what I do every day. I am not somebody who can just come into work when there are doughnuts, have one and be fine about it. I have to ... Tue, 29 Mar 2016 11:52:00 EST Drink More Water http://www.sparkpeople.com/secrets.asp?tip=45148_drink_more_water Drinking more water is a great way to stay healthy and to lose weight. This is true for a variety of reasons.<br><br>First, drinking more water can help prevent dehydration. Since a large percentage of your body consists of water, it is essential to keep your body properly hydrated to maintain health. <br><br>Keeping your body properly hydrated also helps to flush any toxins out of your body. If not properly hydrated, many of the toxins will remain within the body which is not good for your h... Tue, 29 Mar 2016 05:04:00 EST Online Nutritional Research http://www.sparkpeople.com/secrets.asp?tip=45140_online_nutritional_research Online research has been a great tool to motivate and educate. I have consistently used online information to learn about obesity and diabetes. Reading dietary studies, and watching educational videos has motivated me to take the right steps to improve my health by eating the right foods. <br><br>I have always struggled with compulsive eating, and food cravings. Since changing the foods I eat, I have found it easier to resist temptations. I can now avoid sugary foods more easily than before. ... Mon, 28 Mar 2016 15:17:00 EST The Truth About Zero-Calorie Food http://www.sparkpeople.com/secrets.asp?tip=45137_the_truth_about_zerocalorie_food The Truth About Zero-Calorie Food<br><br><br>Are there foods so low in calories that it takes as many (or more) calories to digest them as they contain? That is the myth behind diets that claim weight loss through "zero-calorie" or "negative-calorie" foods.<br><br>It would certainly make dieting easier if we could munch on calorie-free foods all day. But other than water and diet beverages, there is unfortunately no such thing as a zero-calorie or negative-calorie food, according to Kimberly ... Mon, 28 Mar 2016 12:52:00 EST Burning Calories With Everyday Activities http://www.sparkpeople.com/secrets.asp?tip=45136_burning_calories_with_everyday_activities Burning Calories With Everyday Activities<br><br>If the thought of working up a sweat on the treadmill at the gym to burn calories doesn't appeal to you, you'll be happy to know that you can burn plenty of calories just by doing everyday activities.<br><br>"Research shows that people who are physically active during the day can burn an extra 300 calories per day," says Pete McCall, MS, an exercise physiologist with the American Council on Exercise. "Over 12 days, that can add up to an extra p... Mon, 28 Mar 2016 12:46:00 EST small meal ,snacks,and exercise http://www.sparkpeople.com/secrets.asp?tip=45107_small_meal_snacksand_exercise these three things are helping me.I eat what I want just go by the calories that are in them as to how much I eat and I try to make sure I can eat all my meals and snacks in or below my calorie limit. I'm hardly ever hungry this way and my body does go into fat saving mode.I started using fiber and protein powders that help me alot. and my exercising is dancing to old rock music making sure to do all the exercise you would normally do ,plus I use 5lb. weights when doing it . and I try to get ... Sat, 26 Mar 2016 12:01:00 EST Drink 8 Glasses of Water a Day to Feel Full and Eat Less http://www.sparkpeople.com/secrets.asp?tip=45105_drink_8_glasses_of_water_a_day_to_feel_full_and_eat_less To help with my weight loss efforts I have been working to drink more water each day, and also to cut soda from my diet and replace it with water as my drink of choice. <br> <br>Drinking 8 glasses of water each day helps me stay hydrated and avoid overeating. I have read articles about how people confuse thirst (dehydration) for hunger, so they’ll tend to eat rather than drink water, which adds calories to the day’s food intake. I have learned that if I’m craving a mid-afternoon snack, I’ll... Sat, 26 Mar 2016 00:24:00 EST Keep a protein bar in my purse or pocket. http://www.sparkpeople.com/secrets.asp?tip=45103_keep_a_protein_bar_in_my_purse_or_pocket Protein bars are very helpful to me for those times that I get caught without something to eat and I am away from home. It keeps me from going through a drive thru because I'm starving. <br><br>Being pre-packaged they don't spoil and are protected. Although I am looking into making my own since I prefer to control the ingredients in my food. I will see how they hold up to travel.<br><br>These are also great for those mornings that I am in a hurry and don't have time to fix anything.<br>All... Fri, 25 Mar 2016 21:36:00 EST Drink That Water http://www.sparkpeople.com/secrets.asp?tip=45087_drink_that_water Everyone knows that drinking plenty of water is essential in weight loss and for general good health. But I am going to share a couple of tips that I have learned. <br>1. Drink a glass (at least 8 ounces) of water before every meal or snack. I have noticed that I am getting full faster because the water has already started sending signals to my brain that I am getting full. ... Thu, 24 Mar 2016 22:28:00 EST Weight Loss and Motivation http://www.sparkpeople.com/secrets.asp?tip=45069_weight_loss_and_motivation OK The New Year has come and gone and now the commitment to loose weight is now half gone and what have you done to get to the goal you wanted to set ...Fad diets may promise you that counting carbs or eating a mountain of grapefruit will make the pounds drop off. But when it comes to weight loss, it's calories that count. Weight loss comes down to burning more calories than you take in. You can do that by reducing extra calories from food and beverages, and increasing calories burned through... Wed, 23 Mar 2016 19:53:00 EST Discoveries In My New Healthy Journey http://www.sparkpeople.com/secrets.asp?tip=45048_discoveries_in_my_new_healthy_journey I am discovering so many things on my journey to healthier eating.<br>I am learning that I'm not dieting. I am learning to eat healthier and enjoying it. I'm eating foods that I thought I should avoid and learning how tasty they can be. I'm not only counting calories, but concentrating on proper nutrition. I am learning to eat new foods and creating new menus. <br>I am also discovering how to go out to dinner at restaurants and choosing foods that work best for my nutrition, while also enjoyi... Tue, 22 Mar 2016 11:12:00 EST Can Calcium Boost Weight Loss? http://www.sparkpeople.com/secrets.asp?tip=45034_can_calcium_boost_weight_loss Can Calcium Boost Weight Loss?<br><br>Low-fat milk, fortified orange juice, leafy greens, and yogurt are all rich sources of calcium, but can they actually improve your weight-loss success?<br><br>One study has shown that eating three servings of low-fat, calcium-rich dairy a day — which is the same amount as the recommended daily amount of the mineral for good nutrition — helps weight loss. Other research reports that dietary calcium may prevent regaining weight after successfully losing it.... Mon, 21 Mar 2016 11:17:00 EST Overcoming Mental Blocks to Weight Loss http://www.sparkpeople.com/secrets.asp?tip=45033_overcoming_mental_blocks_to_weight_loss Overcoming Mental Blocks to Weight Loss<br><br>Sometimes being on a diet just seems overwhelming. You might feel as though you don't have the heart to stay in the weight-loss fight. Well, it's not always your heart that keeps you from diet success — sometimes it's all in your head.<br><br>Weight Loss: Think Before You Eat<br><br>One of the main reasons that diets fail is because people approach weight loss the wrong way. "Targeting that diet mentality is really the key," says Martin Binks, Ph... Mon, 21 Mar 2016 11:13:00 EST What works for you! http://www.sparkpeople.com/secrets.asp?tip=45032_what_works_for_you In losing weight, you have to have something that will keep you motivated... and allow you to stick with it. <br><br>In my case, I had tried various things in the past... diet pills, fat burners, "miracle pills", etc.... as well as short periods of salads, yogurts, etc.. but nothing that really stayed with me. Weight loss wasn't a high priority for me, I didn't consider myself really that bad, but I have always been active and athletic.. so that vanity part of me wasn't thrilled about the f... Mon, 21 Mar 2016 10:23:00 EST Drink 8 Glasses of Water a Day to Feel Full and Eat Less http://www.sparkpeople.com/secrets.asp?tip=45029_drink_8_glasses_of_water_a_day_to_feel_full_and_eat_less To help with my weight loss efforts I have been working to drink more water each day, and also to cut soda from my diet and replace it with water as my drink of choice. <br> <br>Drinking 8 glasses of water each day helps me stay hydrated and avoid overeating. I have read articles about how people confuse thirst (dehydration) for hunger, so they’ll tend to eat rather than drink water, which adds calories to the day’s food intake. I have learned that if I’m craving a mid-afternoon snack, I’ll... Mon, 21 Mar 2016 05:27:00 EST Low Cal Days versus Maintenance Calories http://www.sparkpeople.com/secrets.asp?tip=45021_low_cal_days_versus_maintenance_calories Today was a eat-up day for me. Eat-up days are days when I match your daily calorie burn with my calorie intake. As I talked before, this is called eating at my maintenance, i.e.<br>maintaining my bodyweight.<br>Deficit days are the days that I am burning fat by creating a calorie deficit. That is what I have done for the past 5 days. I took in fewer calories than my body needs to function. This forced my body to make up the difference by burning off<br>some of my body fat. The fat on my bo... Sun, 20 Mar 2016 18:38:00 EST Goal Setting for Weight Loss http://www.sparkpeople.com/secrets.asp?tip=45020_goal_setting_for_weight_loss Goal Setting for Weight Loss<br><br>PLAN: The first step is to name your goal and make a plan. Naming your goal is the easy part, but you also need to think of how you plan to accomplish it, what resources you can use, and what to do if life throws you a curve. For example, if you plan to accomplish your goal by walking every day, what are you going to do when it rains? You won’t be side-tracked if you already know that you will walk indoors, or go to the gym, or use a DVD exercise video in... Sun, 20 Mar 2016 17:19:00 EST Think You've Lost Weight? You Might Think Again http://www.sparkpeople.com/secrets.asp?tip=45013_think_youve_lost_weight_you_might_think_again Think You've Lost Weight? You Might Think Again<br><br>If your jeans fit a little tighter than usual, don't blame your dryer. <br><br>Most Americans don't know whether they are gaining or losing weight, a new study published in Preventive Medicine finds. Most of the study's 385,416 participants reported a weight loss between 2008 and 2009, when they in fact gained weight (usually about a pound). Although that amount might be small, this unnoticed weight gain can really add up over time, resea... Sun, 20 Mar 2016 13:15:00 EST Track and eat your fruits and veggies!!! And then get moving :) http://www.sparkpeople.com/secrets.asp?tip=45009_track_and_eat_your_fruits_and_veggies_and_then_get_moving_ Track what you eat everyday by using the spark people tracker or just keep a food journal.I love the spark people food tracker because it helps me see how many calories I am eating, and how many calories I have left for the day! Get in your fruits and veggies! This has helped my health so much overall. Find which veggies and fruits you love, and eat the rainbow. The produce section at grocery stores has become my favorite part of shopping! I also eat a lot of lean proteins,ground turkey and l... Sun, 20 Mar 2016 10:19:00 EST Journaling EVERY day http://www.sparkpeople.com/secrets.asp?tip=45007_journaling_every_day For weight loss and motivation I have to journal my food intake for the day. For me, this means being accountable for everything that goes into my mouth including LBT's - licks, bites, and tastes. I helps me be honest about what I eat and forces me to measure my food too.<br>Aside for journaling the other secret weapon I use is a food scale....because sometimes 3 ounces of chicken is a lot more than I think!<br>Cheese it also a big surprise and nuts too.<br><br>It is so helpful to look bac... Sun, 20 Mar 2016 02:53:00 EST New Guiltless Pleasure http://www.sparkpeople.com/secrets.asp?tip=45001_new_guiltless_pleasure Yummmmm! For reasons I won't get into I had to give up one of the things I have loved most in life...coffee. And I mean coffee, with loads of sugar and creamer, my own personal oasis of decadent indulgence. My one main luxury in life. That is until I met Teeccino. My new low calorie, naturally sweetened, stimulant free indulgence. If I am having a massive craving for sweets, I drink a cup of Teeccino Mint Chocolate, or their Vanilla Nut, or their Hazelnut favors. It does the trick ever... Sat, 19 Mar 2016 14:52:00 EST Track Exercise and Housework Activities Every Day to Help Keep Your Exercise Program Challenging http://www.sparkpeople.com/secrets.asp?tip=44958_track_exercise_and_housework_activities_every_day_to_help_keep_your_exercise_program_challenging I find that tracking my exercise program is just as important as tracking my food intake. As with recording my food intake, I have the greatest success when I make it a point to track all of my exercise activities every day. Tracking lets me know what types of activities I am doing and how long I am spending on each one. This helps me know when I need to make changes to exercises, repetitions, weight or tempo. As my fitness levels increase, I try and change up my exercise activities to en... Thu, 17 Mar 2016 06:44:00 EST Belly Fat Blues http://www.sparkpeople.com/secrets.asp?tip=44933_belly_fat_blues No one would mistake a beer gut for a sign of health.<br><br>But a new study finds that carrying extra pounds around the middle can be dangerous even for people with an overall healthy weight.<br><br>In a 14-year study of more than 15,000 people, normal-weight men with big bellies were twice as likely to die compared to men who were obese. Women with normal weights and big bellies were 32% more likely to die during the study than obese women, according to the study, led by Francisco Lopez-Jim... Wed, 16 Mar 2016 01:37:00 EST Track the Foods (and Drinks) you Consume Every Single Day (Even those Small Snacks at the Office!) http://www.sparkpeople.com/secrets.asp?tip=44932_track_the_foods_and_drinks_you_consume_every_single_day_even_those_small_snacks_at_the_office I was most successful in my weight loss efforts when I took the time to track the foods I ate every single day. When I took the time to track the calories in that slice of cake I had at the office or the pizza slice one of my co-workers sent in my direction, it was a real eye-opener how the calories consumed would add up.<br> <br>I think the most important lesson I learned from tracking my food consumption, was in learning more about calories in foods I eat on a regular basis. For example, ... Wed, 16 Mar 2016 00:31:00 EST Water For Success http://www.sparkpeople.com/secrets.asp?tip=44914_water_for_success I have been drinking at least 8 glasses of water a day. This has helped me with my weight loss and feeling full. It also cleans your system out. I get thirsty if I do not get my 8 glasses of water a day. I get up in the morning and drink a glass of water then have my breakfast. I drink a glass of water in between breakfast and lunch then I have one glasses with lunch. I have two before dinner and one with diner and one after dinner. I don't drink anything after 8pm.<br> I know this is... Mon, 14 Mar 2016 22:04:00 EST Drink 8 Glasses of Water a Day to Feel Full and Eat Less http://www.sparkpeople.com/secrets.asp?tip=44898_drink_8_glasses_of_water_a_day_to_feel_full_and_eat_less To help with my weight loss efforts I have been working to drink more water each day, and also to cut soda from my diet and replace it with water as my drink of choice. <br> <br>Drinking 8 glasses of water each day helps me stay hydrated and avoid overeating. I have read articles about how people confuse thirst (dehydration) for hunger, so they’ll tend to eat rather than drink water, which adds calories to the day’s food intake. I have learned that if I’m craving a mid-afternoon snack, I’ll... Mon, 14 Mar 2016 00:43:00 EST Calculate your own Calorie Deficit (if you use an Activity Tracker) http://www.sparkpeople.com/secrets.asp?tip=44890_calculate_your_own_calorie_deficit_if_you_use_an_activity_tracker The first 2 paragraphs are an explanation of why I need to do this. Skip these if you just want to learn how. My activity tracker tracks my exercise, my everyday activities, and my BMR (among other things). The BMR used by my activity tracker happens to be correct because I checked out several BMR calculators online to make sure. BMR (Basic Metabolic Rate) is how many calories your body burns if you were completely motionless (like in a coma.) Your body burns calories by just staying alive (... Sun, 13 Mar 2016 12:49:00 EST Can an Apple a Day Keep Obesity Away? http://www.sparkpeople.com/secrets.asp?tip=44887_can_an_apple_a_day_keep_obesity_away Can an Apple a Day Keep Obesity Away?<br><br>Consuming a whole apple every day could do more than ward off disease: It could also help combat obesity and help prevent metabolic diseases such as diabetes. <br><br>The key is ursolic acid, a compound naturally found in apple peels, researchers at the University of Iowa found. In a mouse study, a daily supplement of the acid protected mice against obesity and some obesity-related conditions, such as pre-diabetes or fatty liver disease <br><br>Urs... Sun, 13 Mar 2016 12:37:00 EST Happily Divorced and in love with Zumba http://www.sparkpeople.com/secrets.asp?tip=44881_happily_divorced_and_in_love_with_zumba_daily In 2009 I went through my separation/divorced and ended up being depress, gaining so much with<br> 198 pounds. Eating horrible just had lost control of my self with the food.<br><br>After 3 month; I decided to change job, city and decided that i was going to lose weight, love my self more that ever.<br><br>Since my favorite hoppy was dancing and of course being newly single I was not near ready to go out. I decided to go to the gym got a membership but only went 1-2 days a week if that. G... Sat, 12 Mar 2016 21:38:00 EST Not My First Rodeo http://www.sparkpeople.com/secrets.asp?tip=44874_not_my_first_rodeo With the help of Sparkpeople, I have been reading healthy lifestyle tips daily. There is never a lack of learning opportunities and everything is at your finger tips. Take advantage of the knowledge shared by this amazing group of individuals. <br> I know how to loose the weight, After all I have lost it a number of times over the years. Much like a cowboy at the rodeo, I will ride the diet bull for a bit only to be bucked off onto the dirt. As I take time to brush myself off, the... Sat, 12 Mar 2016 12:39:00 EST Want to Boost Your Willpower? Sip Lemonade http://www.sparkpeople.com/secrets.asp?tip=44872_want_to_boost_your_willpower_sip_lemonade Want to Boost Your Willpower? Sip Lemonade<br><br>Chances are your new year’s resolution has something to do with cutting back – food, alcohol, sweets, time on the couch. While those ideas sound healthy and promising in theory, in practice, well, they can be a little more difficult.<br><br>If only we had a little more control (perhaps our theme song would be Janet Jackson’s 1986 classic song, “Control”). If only our willpower would last more than one measly day.<br><br>Well, just call us your... Sat, 12 Mar 2016 12:19:00 EST Are Carbs Standing in the Way of Your Weight Loss? http://www.sparkpeople.com/secrets.asp?tip=44870_are_carbs_standing_in_the_way_of_your_weight_loss Are Carbs Standing in the Way of Your Weight Loss?<br><br>There’s no question that obesity is a major problem in the United States, with about two-thirds of all adults weighing more than they should. In recent years, carbohydrates have shouldered much of the blame for our struggles with weight loss and eating a healthy diet.<br><br>The reality, however, is that a low carb diet is not the only factor when it comes to weight loss. Americans are eating about as many carbohydrates as the governme... Sat, 12 Mar 2016 12:04:00 EST Sometimes It's good to Put off Until Tomorrow http://www.sparkpeople.com/secrets.asp?tip=44868_sometimes_its_good_to_put_off_until_tomorrow We all know the misery of putting off starting until next Monday, or the New Year, or next month. And we figure out that we have to do whatever it takes to stay on our Plan today, now, not later.<br><br>But there is something I have learned to put off. When I am walking through a store and see something that grabs my fancy, I used to pick it up and put it in the cart. After all, stores go to great lengths to encourage that impulsive buying. So do food manufacturers. Those pretty little ... Sat, 12 Mar 2016 10:49:00 EST Decide. Commit. Succeed. http://www.sparkpeople.com/secrets.asp?tip=44854_decide_commit_succeed Decide. Commit. Succeed.<br><br>Is it really that easy? NO. Let's talk about how easy it CAN be, though.<br><br>First, you decide that you want to do something about your eating problem. Maybe it has been going on for your whole life, maybe it started later in life. You have been gaining weight and it has crept up on you, and now you want it gone.<br><br>DO NOT find a fad diet and think in 8 weeks you will be a new person. LIfe doesn't work like that, and you KNOW that. What needs to be done ... Fri, 11 Mar 2016 11:41:00 EST United States Obesity Epidemic Continues to Spread http://www.sparkpeople.com/secrets.asp?tip=44853_united_states_obesity_epidemic_continues_to_spread United States Obesity Epidemic Continues to Spread<br><br>A new report outlining how obesity threatens America's future reveals that obesity rates climbed over the past year in 16 states, and not a single state reported a decline in the proportion of excessively overweight residents.<br><br>The report, released Thursday, also found that more than 30 percent of the people in 12 states are obese. Four years ago, only one state could make that claim.<br><br>Twenty years ago, "there wasn't a sing... Fri, 11 Mar 2016 11:15:00 EST Chips, Fries, Soda Most to Blame for Long-Term Weight Gain http://www.sparkpeople.com/secrets.asp?tip=44852_chips_fries_soda_most_to_blame_for_longterm_weight_gain Chips, Fries, Soda Most to Blame for Long-Term Weight Gain<br><br> The edict to eat less and exercise more is far from far-reaching, as a new analysis points to the increased consumption of potato chips, French fries, sugary sodas and red meat as a major cause of weight gain in people across the United States.<br><br>Inadequate changes in lifestyle factors such as television watching, exercise and sleep were also linked to gradual but relentless weight gain across the board.<br><br>Data from ... Fri, 11 Mar 2016 11:13:00 EST Eat the Way You Were Designed to Eat! http://www.sparkpeople.com/secrets.asp?tip=44841_eat_the_way_you_were_designed_to_eat There is absolutely no nutritive requirement for grains in the human diet. None! Zip! We have lived well without them for millenia prior to the domestication of them mor than 10K years ago. Many cultures still thrive without them.<br><br>The grains have a very high glycemic index. That is, your body can break them down very quickly (essentially too efficiently) and raise the glucose levels quickly. The sugar "surge" causes a spike in the insulin.<br><br>When insulin levels are high...th... Thu, 10 Mar 2016 17:47:00 EST Obesity a Risk in School Lunch Lines http://www.sparkpeople.com/secrets.asp?tip=44835_obesity_a_risk_in_school_lunch_lines Obesity a Risk in School Lunch Lines<br><br>Obese sixth graders pack on the pounds in much the same manner as their adult counterparts — too much TV, poor dietary habits, and too little physical activity.<br><br>And school lunches appear to be a major factor in those poor dietary habits as kids who buy lunch at school had about a 30 percent greater risk of obesity than kids who brownbag it.<br><br>That finding emerged from a University of Michigan study of more than 1,000 sixth graders. The r... Thu, 10 Mar 2016 13:19:00 EST Turn Down the Heat to Keep Off Pounds http://www.sparkpeople.com/secrets.asp?tip=44834_turn_down_the_heat_to_keep_off_pounds Turn Down the Heat to Keep Off Pounds<br><br>In recent decades, residents of affluent Western countries have increasingly been turning up room temperatures in winter — a practice that may be contributing to the obesity epidemic by turning down the body’s own thermostat, researchers suggested.<br><br>“Since the 1960s, a cultural shift in norms of thermal comfort and expectations of ‘thermal monotony’ have been driven by the widespread uptake of central heating and air conditioning,” Fiona John... Thu, 10 Mar 2016 13:10:00 EST Seek out recipe makeovers http://www.sparkpeople.com/secrets.asp?tip=44825_seek_out_recipe_makeovers Well, this comes into the category of healthy eating and motivation as well! I have found that recipe makeovers, such as those from Hungry GIrl and Rocco Dispirito help keep me on track. I had a wonderful creamy dessert tonight ..raspberries and cream...that tasted sinfully delicious. When you find a real delicious low calorie dish, it makes you doubly happy...Happy you stayed on track, finding a "comfort food" that doesn't destroy your nutrition plan, and happy because it tasted SO GOOD! ... Thu, 10 Mar 2016 01:39:00 EST Great Product most people don't know about http://www.sparkpeople.com/secrets.asp?tip=44815_great_product_most_people_dont_know_about Not sure if I have this in the right category, but I am including it under weight loss as it was a key in me losing 30 lbs in a little over 3 months. <br><br>The name of the product is Thrive, and it is more of a health & wellness program that helps to promote a lifestyle change. <br><br>I started this program around Thanksgiving... having tried various other options in the past to lose the 20-25 lbs I gained during an unhappy marriage 25 years ago... I was never able to maintain any of thes... Wed, 9 Mar 2016 11:50:00 EST KEEPING 100 POUNDS OFF AND COUNTING http://www.sparkpeople.com/secrets.asp?tip=44810_keeping_100_pounds_off_and_counting I have been dealing with weight issues since I was about five or six years old. I have done lots of diets, exercise, and even a medical fast. I have had many levels of success and failure over the years. However, now I believe that I have a grasp on what I need to do to be successful. I have a compulsive eating disorder. I have to remain very structured in what I do every day. I am not somebody who can just come into work when there are doughnuts, have one and be fine about it. I have to be v... Wed, 9 Mar 2016 09:47:00 EST Track the Foods (and Drinks) you Consume Every Single Day (Even those Small Snacks at the Office!) http://www.sparkpeople.com/secrets.asp?tip=44808_track_the_foods_and_drinks_you_consume_every_single_day_even_those_small_snacks_at_the_office I was most successful in my weight loss efforts when I took the time to track the foods I ate every single day. When I took the time to track the calories in that slice of cake I had at the office or the pizza slice one of my co-workers sent in my direction, it was a real eye-opener how the calories consumed would add up.<br> <br>I think the most important lesson I learned from tracking my food consumption, was in learning more about calories in foods I eat on a regular basis. For example, ... Wed, 9 Mar 2016 05:30:00 EST Three Items I have Learned from Sparkpeople for weight loss and health http://www.sparkpeople.com/secrets.asp?tip=44801_three_items_i_have_learned_from_sparkpeople_for_weight_loss_and_health My trip with Sparkpeople is different this time around. I have learned three important lessons, and must remind myself of them daily -- 1. Journalising is a foundation for balanced consumption and planning, 2. Consistency in journalising in key, and variation in food choice is important, and 3. Patience, Patience, Patience - being patient is required. <br>Journalising:<br>The old saying of " if you bite it, you write it" certainly has merit. Keeping track of consumption not only keeps foc... Tue, 8 Mar 2016 17:17:00 EST Calories: How to Know if You Go Too Low http://www.sparkpeople.com/secrets.asp?tip=44799_calories_how_to_know_if_you_go_too_low Calories: How to Know if You Go Too Low<br><br>Cutting calories is the approach most dieters must take to meet their weight-loss goals. But every once in a while people take calorie restriction too far, ultimately making weight loss slower and more difficult by slowing your metabolism.<br><br>Figuring out the right number of calories for you on a daily basis depends on your age, gender, and activity level. In general, the younger and more active you are, the more calories you can consume. And... Tue, 8 Mar 2016 11:39:00 EST Your Never too old.. http://www.sparkpeople.com/secrets.asp?tip=44798_your_never_too_old Always before you start any exercise program you need to see your Doctor and be cleared of anything that could do harm to your body...There are a number of roadblocks people in their 50s will face when trying to lose weight and I am speaking of myself.. I knew I needed to loose weight but you will hit roadblocks along the way.. Do you give up... Nope not by a mile.. get up and get going... after you get older I had read that we have loss about 20% muscle mass in our bodies.. but keeping activ... Tue, 8 Mar 2016 11:35:00 EST Consistency is Key http://www.sparkpeople.com/secrets.asp?tip=44790_consistency_is_key Tracking food. This has been the cornerstone to my weight loss. I use My Fitness Pal to keep track of my daily calories, nutrition, exercise, and weight loss goals. Meal Planning. Taking the time to meal plan provides me with the road map and structure I need to stay on track with my food. However, meal planning is not always easy. So, instead of struggling I use Plan to Eat to streamline the process. Now meal planning is not an issue. The lesson learned here is don’t try to do things alone a... Tue, 8 Mar 2016 06:25:00 EST Counting Calories at Work http://www.sparkpeople.com/secrets.asp?tip=44779_counting_calories_at_work Counting Calories at Work<br><br>At home, you have total control over your diet, stocking your favorite healthy snacks and banning temptation from your pantry &mdash only to find those very same temptations at work, begging you to ease up on your dedication to counting calories. Many people spend as much time at work as at home, so giving into temptation could severely interfere with weight-loss success — if you let it.<br><br>But fear not, you can survive your workplace without sabotaging yo... Mon, 7 Mar 2016 13:00:00 EST Sugar Substitutes: What's Their Real Value? http://www.sparkpeople.com/secrets.asp?tip=44778_sugar_substitutes_whats_their_real_value Sugar Substitutes: What's Their Real Value?<br><br>Sugar-free foods and drinks are lower in calories than their full sugar alternatives, but are they good options for weight loss? While sugar substitutes are generally safe, the debate about how they should be used continues.<br><br>Sugar Substitutes: A Short and Sweet History<br><br>The first sugar substitute, saccharin, was discovered in the late 1800s and gained prominence in manufacturing during the World Wars, when sugar was rationed. The... Mon, 7 Mar 2016 12:57:00 EST Limiting Simple Carbs http://www.sparkpeople.com/secrets.asp?tip=44775_limiting_simple_carbs The fewer processed foods I eat, the fewer cravings I have and the less I feel hungry. Simple carbs like sugar, rice, pasta and fruit juice may give me a burst of energy, but I soon "crash" and feel tired and unmotivated. If I reach for a piece of cheese or a few nuts, I'm not as hungry and because I digest them more slowly, I have more energy in the long run. If I'm going to eat carbs, I try to make sure they have fiber like an apple, orange or berries. I like to keep those items front and c... Mon, 7 Mar 2016 10:48:00 EST It's going to happen!! http://www.sparkpeople.com/secrets.asp?tip=44770_its_going_to_happen I have been using Spark People for a few years now. I love it! I love all the tips, videos, articles, recipes, and all the support I get from my Spark friends!! When I first started Spark, I tracked all of my food intake, watched and did exercise videos, made their yummy recipes and got all of the information about health that I needed! I lost 30 pounds in only a few months! I was a stay-at-home mom and had plenty of time to do all of the things I needed to do to keep healthy and active. When... Mon, 7 Mar 2016 07:34:00 EST Drink 8 Glasses of Water a Day to Feel Full and Eat Less http://www.sparkpeople.com/secrets.asp?tip=44769_drink_8_glasses_of_water_a_day_to_feel_full_and_eat_less To help with my weight loss efforts I have been working to drink more water each day, and also to cut soda from my diet and replace it with water as my drink of choice. <br> <br>Drinking 8 glasses of water each day helps me stay hydrated and avoid overeating. I have read articles about how people confuse thirst (dehydration) for hunger, so they’ll tend to eat rather than drink water, which adds calories to the day’s food intake. I have learned that if I’m craving a mid-afternoon snack, I’ll... Mon, 7 Mar 2016 05:41:00 EST The Right Snacks When Calorie Counting http://www.sparkpeople.com/secrets.asp?tip=44758_the_right_snacks_when_calorie_counting The Right Snacks When Calorie Counting<br><br>Believe it or not, snacks can actually strengthen your calorie-counting efforts. Simply making a healthy snack choice could keep you happier and more successful with your diet.<br><br>“If you go too long without eating, you are hungrier than you would be without a snack,” says Catherine Bethea Dempsey, RD, LD, dietitian and research coordinator at the University of Alabama at Birmingham. Starve yourself and you are likely to overcompensate at your... Sun, 6 Mar 2016 12:19:00 EST Healthy Eating on a Budget http://www.sparkpeople.com/secrets.asp?tip=44747_healthy_eating_on_a_budget Healthy Eating on a Budget<br><br>If only your waist could be as skinny as your wallet! If your belt-tightening is not just a necessity but a weight-loss goal, these may be challenging days for you.<br><br>According to the U.S. Department of Agriculture (USDA), food costs increased 5.5 percent in 2008 and are likely to increase another 3 to 4 percent in 2009. The cost of eating out also increased about 4 percent in the past year. But, despite these statistics, it is still possible to stick to... Sat, 5 Mar 2016 13:30:00 EST Fast Food: Counting Calories on the Road http://www.sparkpeople.com/secrets.asp?tip=44746_fast_food_counting_calories_on_the_road Fast Food: Counting Calories on the Road<br><br>Fast food is tempting if you are traveling long distances — it’s easy to pick up and you don’t have to invest as much time as you would in a sit-down eatery. Yet, if you are counting calories and looking to lose weight, you may have concerns about how to make healthy choices in fast-food restaurants.<br><br>Your wariness is justified. Data shows that people who say they eat often at fast-food restaurants are more likely to eat a high-fat diet an... Sat, 5 Mar 2016 13:28:00 EST Counting calories did you know? http://www.sparkpeople.com/secrets.asp?tip=44737_counting_calories_did_you_know I saw this on Muscle for Life website and wanted to share;<br><br>Calculating calories is tricky.<br><br>One equation represents the energy we expend, which is determined by several things:<br><br>1. Our basal metabolic rate, which is the amount of energy our bodies burn while at rest.<br><br>There are simple equations for determining your basal metabolic rate (BMR), but research shows actual metabolic rates can vary quite a bit. Some people’s basal metabolic rates are higher and lower than n... Fri, 4 Mar 2016 19:40:00 EST Counting Calories? Add In Fiber http://www.sparkpeople.com/secrets.asp?tip=44731_counting_calories_add_in_fiber Counting Calories? Add In Fiber<br><br>You’ve heard it from your mother and no doubt in countless television ads — eat more fiber! If you’re counting calories and reading nutrition labels, bulking up your weight loss plan to include fiber may seem like just one more diet chore. But adding fiber to your diet is actually easier than you might think.<br><br>Fiber: The Health Benefits<br><br>If you’re like the average American, you probably only get 11 grams of fiber a day, despite the national r... Fri, 4 Mar 2016 13:06:00 EST The Benefits of a Brown-Bag Lunch http://www.sparkpeople.com/secrets.asp?tip=44730_the_benefits_of_a_brownbag_lunch The Benefits of a Brown-Bag Lunch<br><br>If you think brown-bag lunches are just a memory from school days, along with your backpack and Mom’s cookies, think again — a new twist on the old brown bag lunch could be your ticket to diet success during the work day.<br><br>Brown Bag Lunch: Calorie-Counting Control<br><br>“Making a brown bag lunch is helpful because you can control what you put in it,” says Donna L. Weihofen, RD, MS, a nutritionist at the University of Wisconsin Hospital and Clini... Fri, 4 Mar 2016 13:03:00 EST Used to Overeating? Switch to Veggies! http://www.sparkpeople.com/secrets.asp?tip=44727_used_to_overeating_switch_to_veggies I have always been a big eater. I would have huge meals, and lots of snacks in between. And the meals would be heavy on proteins and fats, and my "vegetables" would usually be starchy things like potatoes. Not to mention the inevitable bread on the side, and then dessert. And the snacks would be things like candy and chips and other garbage.<br><br>Dieting has always been hard for me, because I had the attiude that I wanted to keep eating the foods I love, and just have way less of them -... Fri, 4 Mar 2016 11:27:00 EST Active Household chores http://www.sparkpeople.com/secrets.asp?tip=44724_active_household_chores With kids we often find the easiest way to do things to get the best results. Like put the baby wipes in easy to reach areas. I did the opposite to get in a few extra steps and those extras paid off over time. Not a quick fix by any means but a great leap by way of weight lose. <br>I moved different things needed for small tasks like baby changing to different areas so in order to change the baby I had to gather things from several rooms and bring them all back, change the baby then return ... Fri, 4 Mar 2016 08:49:00 EST eat healthy drink water http://www.sparkpeople.com/secrets.asp?tip=44716_eat_healthy_drink_water If there is not anything you do. To loose weight you must drink plenty of water and eat good food that is lower in calories and fat. Water will do a lot of things as I can tell keep you feeling full , make your system work better and is so good for your hair and skin. This way you will not shrivel up like a prune on skin.<br>Eating good foods lower in calories and fat. You know they always said an apple a day keeps the doctor away. I believe it. I feel so much better because I have ate plenty... Thu, 3 Mar 2016 17:25:00 EST Can Eating Too Few Calories Stall Your Metabolism? http://www.sparkpeople.com/secrets.asp?tip=44714_can_eating_too_few_calories_stall_your_metabolism Can Eating Too Few Calories Stall Your Metabolism?<br><br><br>If you're like most people who want to lose weight, you want to lose it fast. So you may be tempted to make drastic changes in your diet to dramatically reduce the number of calories you consume. But what you may not know is that eating too few calories can actually backfire and sabotage your weight-loss efforts.<br><br>"It would make sense to stop eating [when you are trying to lose weight], but it actually works in the opposite w... Thu, 3 Mar 2016 12:40:00 EST Boost Your Metabolism With Mini-Meals http://www.sparkpeople.com/secrets.asp?tip=44713_boost_your_metabolism_with_minimeals Boost Your Metabolism With Mini-Meals<br><br>"This time I am going to stick to my diet," you tell yourself. You make every effort to follow a healthful eating plan, but in a moment of weakness, hunger strikes and you find yourself indulging in a feeding frenzy.<br><br>Is there any way to break this vicious cycle and lose weight for good? It might be time to consider not only looking at what you eat, but also when you eat.<br><br>Skip Meals Now, Overeat Later<br><br>If you are trying to lose w... Thu, 3 Mar 2016 12:38:00 EST Track Exercise and Housework Activities Every Day to Help Keep Your Exercise Program Challenging http://www.sparkpeople.com/secrets.asp?tip=44705_track_exercise_and_housework_activities_every_day_to_help_keep_your_exercise_program_challenging I find that tracking my exercise program is just as important as tracking my food intake. As with recording my food intake, I have the greatest success when I make it a point to track all of my exercise activities every day. Tracking lets me know what types of activities I am doing and how long I am spending on each one. This helps me know when I need to make changes to exercises, repetitions, weight or tempo. As my fitness levels increase, I try and change up my exercise activities to en... Thu, 3 Mar 2016 05:42:00 EST Drinking My Water http://www.sparkpeople.com/secrets.asp?tip=44704_drinking_my_water I'm doing very well getting all my daily eight glasses of water needs met. I drink at least two glasses every four hours sometimes more.<br><br>Two glasses before 8:00 in the morning.<br><br>Two glasses before 12:00 noon.<br><br>Two glasses before 4:00 in the afternoon.<br><br>Two glasses before 8:00 at night.<br><br>This helps me to ensure that I'm getting the required eight glasses or more of water each day. At first, I hardly drank any water, I was drinking up to four (4) cans or 20 oz bo... Thu, 3 Mar 2016 00:46:00 EST Burning Calories at the Gym http://www.sparkpeople.com/secrets.asp?tip=44692_burning_calories_at_the_gym Burning Calories at the Gym<br><br>You finish your workout on the treadmill and the machine reads 300 calories. But how do you know if that number is truly accurate? Experts say there's a good chance it's not.<br><br>Burning Calories at the Gym: Crunching the Numbers<br><br>At the end of your workout, most cardio machines provide you with the number of calories you burned. Keep in mind though that this reading is an estimate — and often an overestimate — and should not be taken as gospel. "If... Wed, 2 Mar 2016 12:44:00 EST The Truth About Zero-Calorie Food http://www.sparkpeople.com/secrets.asp?tip=44690_the_truth_about_zerocalorie_food The Truth About Zero-Calorie Food<br><br>Are there foods so low in calories that it takes as many (or more) calories to digest them as they contain? That is the myth behind diets that claim weight loss through "zero-calorie" or "negative-calorie" foods.<br><br>It would certainly make dieting easier if we could munch on calorie-free foods all day. But other than water and diet beverages, there is unfortunately no such thing as a zero-calorie or negative-calorie food, according to Kimberly Lumm... Wed, 2 Mar 2016 12:32:00 EST Track the Foods (and Drinks) you Consume Every Single Day (Even those Small Snacks at the Office!) http://www.sparkpeople.com/secrets.asp?tip=44686_track_the_foods_and_drinks_you_consume_every_single_day_even_those_small_snacks_at_the_office I was most successful in my weight loss efforts when I took the time to track the foods I ate every single day. When I took the time to track the calories in that slice of cake I had at the office or the pizza slice one of my co-workers sent in my direction, it was a real eye-opener how the calories consumed would add up.<br> <br>I think the most important lesson I learned from tracking my food consumption, was in learning more about calories in foods I eat on a regular basis. For example, ... Wed, 2 Mar 2016 05:18:00 EST Have a green freggie drink to cut fat and cravings each day http://www.sparkpeople.com/secrets.asp?tip=44679_have_a_green_freggie_drink_to_cut_fat_and_cravings_each_day Mix about three green veggies into the blender with one fruit, some sweetener such as Hazelnut creamer (no dairy), an egg white, and Aloe Vera (optional). Drink this type of freggie drink each day before noon, and it will keep down your cravings, sustain your energy and moods throughout the day, and give you needed energy for exercise.<br><br>For example, I get up and have a bowl of oatmeal with peanut butter, fruit, and sweetener (Stevia) each morning. I sit around and have coffee for about ... Tue, 1 Mar 2016 18:45:00 EST Balance is my Secret http://www.sparkpeople.com/secrets.asp?tip=44678_balance_is_my_secret The secret to my weight loss program is Balance. Balance is essential in all areas of my life, and the longer I do this lifestyle change, the more I realize it is absolutely necessary!<br><br>For me, balance means that I need to be realistic about my weight loss goals. I work at maintaining a positive attitude (which can be a challenge at times!). And I do my best to be motivated each day to follow this new path and continue a healthier lifestyle. At the same time, it matters a great deal tha... Tue, 1 Mar 2016 14:27:00 EST Burning Calories With Everyday Activities http://www.sparkpeople.com/secrets.asp?tip=44677_burning_calories_with_everyday_activities Burning Calories With Everyday Activities<br><br>If the thought of working up a sweat on the treadmill at the gym to burn calories doesn't appeal to you, you'll be happy to know that you can burn plenty of calories just by doing everyday activities.<br><br>"Research shows that people who are physically active during the day can burn an extra 300 calories per day," says Pete McCall, MS, an exercise physiologist with the American Council on Exercise. "Over 12 days, that can add up to an extra p... Tue, 1 Mar 2016 13:15:00 EST The 411 on Calories http://www.sparkpeople.com/secrets.asp?tip=44675_the_411_on_calories The 411 on Calories<br><br>If you're interested in nutrition or weight loss, you no doubt pay a lot of attention to calories. But do you know what exactly calories are, and how many you really need?<br><br>Calories: The Good, the Bad, and the Empty<br><br>There is really no such thing as "good" or "bad" calories. "Your body processes each calorie the same," says Kimberly Lummus, MS, RD, Texas Dietetic Association media representative and public relations coordinator for the Austin Dietetic As... Tue, 1 Mar 2016 13:01:00 EST Don't punish yourself by wearing clothes that are too small! http://www.sparkpeople.com/secrets.asp?tip=44669_dont_punish_yourself_by_wearing_clothes_that_are_too_small I spent a long time refusing to size up my wardrobe to fit my larger body. I thought that by punishing myself with feeling uncomfortable in my clothes all day, I would feel motivated to make healthier choices. Wouldn't it be harder to take a donut from the breakroom if I was aware of how tight the waistband on my pants was?<br><br>I also didn't want to spend money on large clothes I thought I would not need for long. In a weird, messed-up way, it felt like buying new things would be rewarding... Tue, 1 Mar 2016 09:57:00 EST Keeping it real http://www.sparkpeople.com/secrets.asp?tip=44648_keeping_it_real Hello! My name is Jennifer. I am a 34 year old wife and mother of 4 children. I work full-time as a funeral director. I am active on most days, but some days I am stuck behind a desk for the most part of the day. I started Spark about 6 years ago. I tracked what I ate and drank religiously and tracked my workouts and fitness activity. I did 2-3 workout videos daily. Soon enough, I had tons of energy and I lost approximately 30 pounds. All of this was done while I was a stay-at-home mom. Then,... Mon, 29 Feb 2016 07:18:00 EST Drink 8 Glasses of Water a Day to Feel Full and Eat Less http://www.sparkpeople.com/secrets.asp?tip=44647_drink_8_glasses_of_water_a_day_to_feel_full_and_eat_less To help with my weight loss efforts I have been working to drink more water each day, and also to cut soda from my diet and replace it with water as my drink of choice. <br> <br>Drinking 8 glasses of water each day helps me stay hydrated and avoid overeating. I have read articles about how people confuse thirst (dehydration) for hunger, so they’ll tend to eat rather than drink water, which adds calories to the day’s food intake. I have learned that if I’m craving a mid-afternoon snack, I’ll... Mon, 29 Feb 2016 00:33:00 EST Weight Loss Surgery http://www.sparkpeople.com/secrets.asp?tip=44629_weight_loss_surgery I have struggled for years to lose weight so I decided to have weight loss surgery. I know this isn't for everyone and I am not here to push weight loss surgery. All I know is I am finally losing weight... I wish I would have done this years ago.<br><br>I am 41 years old and I have been overweight/obese all of my life. I don't know of a time when I was at a healthy weight. I tried just about every diet out there but nothing worked. I take that back, some worked but only for a short time. I wo... Sun, 28 Feb 2016 02:02:00 EST Realistic Tracking To Succeed In Achieving Your Goal! http://www.sparkpeople.com/secrets.asp?tip=44606_realistic_tracking_to_succeed_in_achieving_your_goal I have given up trying to hide things from the nutrition tracker. It's not like anyone else can see it, it is for your eyes only. You come to realize that if you do not report what you really ate (or plan to eat) that the report you see is a lie, and you might as well not waste the time entering anything at all. <br><br>Spark Nutrition Tracker is a fantastic tool. You can check out not only the basics of how many calories you eat, but also of the most important nutrients that your body need... Fri, 26 Feb 2016 15:19:00 EST Calorie Differential Report http://www.sparkpeople.com/secrets.asp?tip=44598_calorie_differential_report I've only been on Spark for a little less than a month, but struggled at first to lose any weight and couldn't figure out why it was so difficult. I thought I was doing everything right. I was exercising daily, eating plenty of fruits and veggies, making sure to track everything, getting plenty of fluids, etc. I had a calorie deficit every day; enough to lose at least a pound every 4-5 days (not the 2 lbs per week that I'd originally hoped for, but at least it was something). So why wasn't th... Fri, 26 Feb 2016 08:27:00 EST I NEED TO KEEP SPARKING http://www.sparkpeople.com/secrets.asp?tip=44591_i_need_to_keep_sparking I have been dealing with weight issues since I was about five or six years old. I have done lots of diets, exercise, and even a medical fast. I have had many levels of success and failure over the years. However, now I believe that I have a grasp on what I need to do to be successful. I have a compulsive eating disorder. I have to remain very structured in what I do every day. I am not somebody who can just come into work when there are doughnuts, have one and be fine about it. I have to be v... Thu, 25 Feb 2016 17:55:00 EST I am always hungry http://www.sparkpeople.com/secrets.asp?tip=44588_i_am_always_hungry I am always hungry. And the fact that I am a food promoter part time does not help. I cook recipe on a cart a Meijers. And believe me, it is not low calorie! I have to lose this fifty pounds so I can have my back fixed. Therefore I must stay on top of it. First of all I have plain thick Greek yogurt for breakfast,with powdered honey on it. powdered honey is 12 calories a pack,and its great!<br>Second I have coffee, and coconut milk. I pack my lunch. The store deli is a NO NO. Fried and pizza.... Thu, 25 Feb 2016 14:59:00 EST Track the Foods (and Drinks) you Consume Every Single Day (Even those Small Snacks at the Office!) http://www.sparkpeople.com/secrets.asp?tip=44559_track_the_foods_and_drinks_you_consume_every_single_day_even_those_small_snacks_at_the_office I was most successful in my weight loss efforts when I took the time to track the foods I ate every single day. When I took the time to track the calories in that slice of cake I had at the office or the pizza slice one of my co-workers sent in my direction, it was a real eye-opener how the calories consumed would add up.<br> <br>I think the most important lesson I learned from tracking my food consumption, was in learning more about calories in foods I eat on a regular basis. For example, ... Wed, 24 Feb 2016 00:47:00 EST Motivated to Lose Weight http://www.sparkpeople.com/secrets.asp?tip=44557_motivated_to_lose_weight As we age it becomes harder to keep our body weight under control. There are a number of factors that lead to increased body weight and some are psychological while others are very biological and physiological, and difficult to avoid for most.<br><br>Whether you are an individual who has struggled to maintain their body weight for their entire life or someone who has enjoyed the luxury of an active metabolism at one point or another, weight will become an issue as your lifestyle changes in re... Tue, 23 Feb 2016 23:09:00 EST Helped to keep me motivated http://www.sparkpeople.com/secrets.asp?tip=44551_helped_to_keep_me_motivated I have been trying to lead a healthier lifestyle, joining spark people last year, tracking steps and a few other items... but nothing really kicked in until this past Fall. <br><br>The secret of my success is Thrive. I stumbled upon it by accident, taking a free sample from a face book friend, but glad that I did. This is a health and wellness product that is fairly new... but gaining in popularity. I will say, it didn't knock my socks off at first, but I did feel more energy, and my food cr... Tue, 23 Feb 2016 12:11:00 EST Checking it Twice http://www.sparkpeople.com/secrets.asp?tip=44546_checking_it_twice I am amazed at how unhealthy or healthy a food item is....until I read the label. All of it.<br><br>I particularly look at calories, fat, and sodium per serving. <br><br>Portion Control is key in losing weight the healthy way. I have been so surprised to find what I thought was a portion, compared to what the experts say, and what is noted on the package labels.<br><br>It is so hard to eat right, exercise daily, and maintain a healthy weight. I have found a few tips that have helped me over t... Tue, 23 Feb 2016 08:38:00 EST Do Not Set Up For Failure http://www.sparkpeople.com/secrets.asp?tip=44537_do_not_set_up_for_failure What happens when you start and get all excited and you want to loose this weight and then what..? You drop out of the race and give up cause you didn't follow through.. You gave up because it was a time thing,,, or maybe you gave up cause you didn't loose the right weight or a goal.. This is why I always say baby steps and then I tell them not to set the goals too outrageous you set your self up for a down fall.. and you crash and burn... In order to meet your goals, make sure they're SMART ... Mon, 22 Feb 2016 11:44:00 EST Dont blow it http://www.sparkpeople.com/secrets.asp?tip=44531_dont_blow_it Have you been there? That cookie looks amazing. One won't hurt. Honestly, it probably wouldn't. ..if you just ate one. However, you eat the whole batch and boy oh boy! Those sugar cravings are high now. Sugar is your drug and the body wants more!! Now feeling terrible and depressed, you can make two choices. 1. I already blew the day so why not go get a box of ice cream drum sticks and party. It will help my depression, because you know - I'm pretty bummed now.<br>2. Wow. I really messed up ... Mon, 22 Feb 2016 10:36:00 EST Drink 8 Glasses of Water a Day to Feel Full and Eat Less http://www.sparkpeople.com/secrets.asp?tip=44524_drink_8_glasses_of_water_a_day_to_feel_full_and_eat_less To help with my weight loss efforts I have been working to drink more water each day, and also to cut soda from my diet and replace it with water as my drink of choice. <br> <br>Drinking 8 glasses of water each day helps me stay hydrated and avoid overeating. I have read articles about how people confuse thirst (dehydration) for hunger, so they’ll tend to eat rather than drink water, which adds calories to the day’s food intake. I have learned that if I’m craving a mid-afternoon snack, I’ll... Mon, 22 Feb 2016 00:53:00 EST Sparks way .. Not a Commercial http://www.sparkpeople.com/secrets.asp?tip=44519_sparks_way_not_a_commercial Did you know that weight Loss is a Billion Dollar Money maker in fact it is $61 billion weight-loss industries .. 45 million Americans will say they are going to diet and look for a faster way to do it and some go as far as to take pills buy food order by mail... They will spend a ton of money for this reason only to turn around and gain it right back within months of thinking that it is behind them.. Diets are a fad and the only true way to loose weight is to rethink the way you eat and what... Sun, 21 Feb 2016 15:45:00 EST Make it work and set goals http://www.sparkpeople.com/secrets.asp?tip=44503_make_it_work_and_set_goals Weight-loss goals can mean the difference between success and failure. Realistic, well-planned weight-loss goals keep you focused and motivated. They provide a plan for change as you transition to a healthier lifestyle. If some do not see a change in a few weeks they tend to fall to the side and just give up and that is failure.. When you think of it in a realistic way.. Then you know it took a while to get to this size and it is going to take a while to get back to the point you want to be a... Sat, 20 Feb 2016 11:53:00 EST A bit of Spring http://www.sparkpeople.com/secrets.asp?tip=44502_a_bit_of_spring Ahhhh! 60 plus degrees in February feels pretty good right now. I took a nice long walk with my dog.<br><br>I am amazed at how unhealthy or healthy a food item is....until I read the label. All of it.<br><br>I particularly look at calories, fat, and sodium per serving. <br><br>Portion Control is key in losing weight the healthy way. I have been so surprised to find what I thought was a portion, compared to what the experts say, and what is noted on the package labels.<br><br>It is so hard t... Sat, 20 Feb 2016 11:52:00 EST one roll gone http://www.sparkpeople.com/secrets.asp?tip=44490_one_roll_gone I joined SparkPeople 5 days ago, and could not be happier. Diligently I have recorded every thing that I have ate and drank daily, for the past 5 days. Also, I recorded all exercise I accomplished each day. <em>104</em> I love this feature, which has kept me faithful in my promise to myself to go to the gym, <em>9</em> as it tells me how many calories I have burnt off with each entry, leaving me room for something extra if I wish to partake in it. All thou I have only lost 2 pounds... Fri, 19 Feb 2016 15:00:00 EST Why I weigh daily but only count weekly weigh-ins http://www.sparkpeople.com/secrets.asp?tip=44482_weigh_daily_or_weekly Most articles that I have read suggest weighing no more often than once a week. But I read an article recently that suggested a daily weigh-in and the reasons they used were exactly what I've been doing all along. It works for me and it might work for you too. Read why...<br><br>So do you weigh every day, once a week? If you weigh daily, how do you feel if you see a gain and what is your reaction to it?<br><br>My secret is that I weigh daily (when I first get up after I've eliminated), but I ... Fri, 19 Feb 2016 11:19:00 EST Never Stop Trying http://www.sparkpeople.com/secrets.asp?tip=44457_never_stop_trying I have been a member since 2008. Yup, and I go without logging in for a year or even two at a time. Some times I start a diet for 1 day, it lasts till 6pm. I am going on 57 years old. And have have so many operations you would think I was in a horrific accident. But the only accident was DNA. My mom passed down Spinal stenosis. And mine is moderate. I have had 3 neck fusions, and getting read for a large back surgery. I am on SSDI but still work partime. My secret is, never ever stop trying. ... Wed, 17 Feb 2016 15:40:00 EST Enjoy your weekend http://www.sparkpeople.com/secrets.asp?tip=44446_enjoy_your_weekend Eat healthy and limit calories all week and eat what you want on the weekend, with portion control, on the weekend or holidays.Eat healthy and limit calories all week and eat what you want on the weekend, with portion control, on the weekend or holidays.Eat healthy and limit calories all week and eat what you want on the weekend, with portion control, on the weekend or holidays.Eat healthy and limit calories all week and eat what you want on the weekend, wEat healthy and limit calories all we... Wed, 17 Feb 2016 09:53:00 EST Read The Label http://www.sparkpeople.com/secrets.asp?tip=44444_read_the_label I am amazed at how unhealthy or healthy a food item is....until I read the label. All of it.<br><br>I particularly look at calories, fat, and sodium per serving. <br><br>Portion Control is key in losing weight the healthy way. I have been so surprised to find what I thought was a portion, compared to what the experts say, and what is noted on the package labels.<br><br>It is so hard to eat right, exercise daily, and maintain a healthy weight. I have found a few tips that have helped me over... Wed, 17 Feb 2016 09:04:00 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=44441_track_the_foods_and_drinks_you_consume_every_single_day_even_those_small_snacks_at_the_office I was most successful in my weight loss efforts when I took the time to track the foods I ate every single day. When I took the time to track the calories in that slice of cake I had at the office or the pizza slice one of my co-workers sent in my direction, it was a real eye-opener how the calories consumed would add up.<br> <br>I think the most important lesson I learned from tracking my food consumption, was in learning more about calories in foods I eat on a regular basis. For example, ... Wed, 17 Feb 2016 00:40:00 EST Viruses are No Excuse to Eat Poorly http://www.sparkpeople.com/secrets.asp?tip=44421_viruses_are_no_excuse_to_eat_poorly I caught it. The bug. I was feverish, achy, and irritable. My throat was sore. My chest felt gunked up. In brief, I was sick.<br><br>Hubby suggested extra sleep. One hour after my new wake-up time, I sprung (okay, I crawled) off our mattress; all of the work I had been doing with Spark People to change exercise and sleeping habits meant I was not going to be a pillow head.<br><br>I washed up, prayed and put some tea on. Four glasses of powdered herbs later, I was ready for breakfast. Sighing ... Tue, 16 Feb 2016 07:35:00 EST Drink 8 Glasses of Water a Day to Feel Full and Eat Less http://www.sparkpeople.com/secrets.asp?tip=44403_drink_8_glasses_of_water_a_day_to_feel_full_and_eat_less To help with my weight loss efforts I have been working to drink more water each day, and also to cut soda from my diet and replace it with water as my drink of choice. <br> <br>Drinking 8 glasses of water each day helps me stay hydrated and avoid overeating. I have read articles about how people confuse thirst (dehydration) for hunger, so they’ll tend to eat rather than drink water, which adds calories to the day’s food intake. I have learned that if I’m craving a mid-afternoon snack, I’ll... Mon, 15 Feb 2016 06:35:00 EST Being Prepared & Organized http://www.sparkpeople.com/secrets.asp?tip=44360_being_prepared_organized One of the most helpful things I am doing to lose weight is to be prepared. Especially, if I am leaving the house. I have little insulated lunch bags that I got from either Target or Walmart. I bought them when they were on sale at the beginning of the school year. I put little snacks in there, so if I can't make it home in time to make something healthy, I will at least have something I can eat right away. The best thing about this is it helps prevent me from justifying a trip through th... Fri, 12 Feb 2016 12:38:00 EST Think smaller plates http://www.sparkpeople.com/secrets.asp?tip=44351_think_smaller_plates This presentation is about the optical illusion presented by simply changing the size of the plate you utilize to eat your meals. I got this from an article online. The idea was that the smaller plate would make your regular portions appear bigger. This would encourage you to reduce the servings to fit the smaller plate.<br><br>Before I tried eating smaller portions using measuring cups. It worked well at home and my goals were easily accomplished this way. This was a bit uncomfortable when a... Thu, 11 Feb 2016 19:21:00 EST Gluten Free Approach http://www.sparkpeople.com/secrets.asp?tip=44335_gluten_free_approach Went GF last June. Lost 10 lbs over 3 months without changing my exercise routine. Give it a try: the extra bloating just fell away! <br>Started by making gluten free bread rather than the whole grain loaves: quite a change but a fun challenge. Next came grass-fed butter and almond/coconut milk as a substitute In recipes where it didn't change the texture/flavor. Adding chia seeds, hemp hearts, phyllium husks and flaxseed offered alternatives for protein & fat.<br>Started making yogurt:... Thu, 11 Feb 2016 09:31:00 EST Gluten Free Approach http://www.sparkpeople.com/secrets.asp?tip=44334_gluten_free_approach Went GF last June. Lost 10 lbs over 3 months without changing my exercise routine. Give it a try: the extra bloating just fell away! <br>Started by making gluten free bread rather than the whole grain loaves: quite a change but a fun challenge. Next came grass-fed butter and almond/coconut milk as a substitute In recipes where it didn't change the texture/flavor. Adding chia seeds, hemp hearts, phyllium husks and flaxseed offered alternatives for protein & fat.<br>Started making yogurt:... Thu, 11 Feb 2016 09:31:00 EST Walking for my life http://www.sparkpeople.com/secrets.asp?tip=44332_walking_for_my_life I am a diabetic so it's important that I keep my A1C within a healthy range. I walk daily that is my cornerstone. It's my time for me to meditate and it also helps me on my weightloss journey. I walk in different parks in Florida on the weekend. I get to discover all parts of Florida. I also walk on the treadmill at the gym. I walk to raise money for the Lupus foundation which is close to my heart after losing a daughter to that terrible illness. My favorite park is Rowlett because of ... Thu, 11 Feb 2016 03:13:00 EST Need to change a few things...? http://www.sparkpeople.com/secrets.asp?tip=44326_need_to_change_a_few_things It's the top excuse I hear from others when I suggest they get moving. But you do have enough time; what you really need is motivation. Too often people think of exercise in black or white categories: “thirty minutes” or “no minutes.” In reality, any minutes of movement are better than none. Stop saying I just don't have the time... Try and shoot for at least 150 minutes a week of moderate exercise. But if you can’t always meet this goal, should you do none at all now that is a problem cause ... Wed, 10 Feb 2016 12:09:00 EST Vacation Weight Gain Can Mean 'Creeping Obesity' http://www.sparkpeople.com/secrets.asp?tip=44321_vacation_weight_gain_can_mean_creeping_obesity Vacation Weight Gain Can Mean 'Creeping Obesity'<br>Watch alcohol intake and weigh yourself before and after vacation, researcher suggests<br><br>By Robert Preidt<br><br>HealthDay Reporter<br><br>SUNDAY, Feb. 7, 2016 (HealthDay News) -- Along with souvenirs, there's a good chance you'll return from your vacation with some extra weight, new research suggests.<br><br>The study looked at 122 American adults, aged 18 to 65, who went on vacations ranging from one to three weeks between March and A... Wed, 10 Feb 2016 10:10:00 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=44315_track_the_foods_and_drinks_you_consume_every_single_day_even_those_small_snacks_at_the_office I was most successful in my weight loss efforts when I took the time to track the foods I ate every single day. When I took the time to track the calories in that slice of cake I had at the office or the pizza slice one of my co-workers sent in my direction, it was a real eye-opener how the calories consumed would add up.<br> <br>I think the most important lesson I learned from tracking my food consumption, was in learning more about calories in foods I eat on a regular basis. For example, ... Wed, 10 Feb 2016 00:36:00 EST Help in Losing those Unwanted Pounds http://www.sparkpeople.com/secrets.asp?tip=44307_help_in_losing_those_unwanted_pounds Delicious foods that can also add in your weight loss. Don't believe me then read this article which is partly eaten and reguritated by yours truly....<br><br>"Certain foods can help you shed body weight," says Heather Mangieri, RD, a spokeswoman for the Academy of Nutrition and Dietetics, "because they help you feel full longer and help curb cravings."<br><br>These foods trigger your brain that you are full so eat up!!!<br><br>Beans:<br><br>They are inexpensive and helps with fiber which is ... Tue, 9 Feb 2016 15:07:00 EST Long-Term Weight Loss: 5 Tips http://www.sparkpeople.com/secrets.asp?tip=44306_longterm_weight_loss_5_tips Long-Term Weight Loss: 5 Tips<br>Reviewed by David T. Derrer, MD on October 05, 2014<br>You want to lose weight and keep it off for good. These five strategies will help you do just that.<br><br>1. Set the Right Goals<br>Most people trying to lose weight only focus on their ultimate goal: dropping pounds. But it's important not to lose sight of the diet and exercise changes that will get you there.<br><br>Choose two or three diet and exercise goals at a time that you are willing to take on. A... Tue, 9 Feb 2016 14:51:00 EST DRINK more Water http://www.sparkpeople.com/secrets.asp?tip=44294_drink_more_water Drinking water <br>1 liter 1st thing in the morning<br>1 cup before every meal<br>Drink before and after exercise<br>Lost 8 pounds the first week with new healthy habit. <br> <em>91</em> Top 10 Benefits of Drinking Water: Don't Medicate, Hydrate!<br><br>1. Increases Energy & Relieves Fatigue – Since your brain is mostly water, drinking it helps you think, focus and concentrate better and be more alert. As an added bonus, your energy levels are also boosted!<br><br>2. Promotes Weight Loss – Re... Tue, 9 Feb 2016 00:06:00 EST Do You !!! http://www.sparkpeople.com/secrets.asp?tip=44289_do_you_ I spent a many a days searching, wondering , reading, researching and waiting. I've read so many weight loss stories that it's not even funny. I have took into consideration the how ? the who ? the weight they were ? the weight they are now ? the duration of time ? All in all, I've learned that I must do me. I must do what's best for me because like they say " what's good for the goose is good for the gander ". I know that I found what works for me and how it works for me. What's best for so... Mon, 8 Feb 2016 17:16:00 EST water can help in other ways besides drinking it http://www.sparkpeople.com/secrets.asp?tip=44268_water_can_help_in_other_ways_besides_drinking_it This is a little tip I have discovered that has been working well for me. When I sit down for a meal at a restaurant or another place that serves me something I don't need to eat, I put what I don't want on a separate plate and drizzle water over it. Who wants to eat soggy food???This way, I am not tempted to go back and pick at it. I have put it aside when my determination is still high. <br><br> I have done this for cheese and croutons on a salad. Sometimes I want just a little and it is no... Sun, 7 Feb 2016 15:23:00 EST Superbowl Sunday Fun http://www.sparkpeople.com/secrets.asp?tip=44264_superbowl_sunday_fun Getting ready to watch the Superbowl 50 game. Rooting for the Carolina Panthers. Are you ready for some football? I know I am ready for the big game to cheer on my team<br><br>A good thirty minute walk is all you need to get the heart pumping and improve your cardio to be on your way to a healthier You! Your goal should be walking 30 minutes a day, every day, or 10000 steps per day.<br><br>******************<br>********<BR>******************<br>****************<BR>**********<br>***********... Sun, 7 Feb 2016 12:24:00 EST Benefits of warm water http://www.sparkpeople.com/secrets.asp?tip=44259_benefits_of_warm_water 1. Cleanses Digestion<br><br>A very warm cup of water in the morning can help cleanse your body by flushing out toxins. Water and other liquids help break down the food in your stomach and keep the digestive system on track. Warm water will help break down these foods even faster, making them easier for you to digest. Drinking cold water during or after a meal can actually harden the oil in consumed foods and therefore create a fat deposit in the intestine. Adding ice to processed cold water ... Sun, 7 Feb 2016 10:30:00 EST Overcoming Those Cravings http://www.sparkpeople.com/secrets.asp?tip=44239_overcoming_those_cravings I've noticed if I will eat breakfast, it helps me to stay on track with my other meals. This allows me to not have the hunger monster hit at 10:00 p.m. I drink lots of water which keeps me full longer and I also noticed that if I eat more protein rich foods, I am less likely to be hungry. <br><br>Kale chips have been another "success" they help me when I am craving something crunch or salty. Simply pull them off the stem, sprinkle with olive oil, sprinkle with your seasoning, I like lemon pep... Fri, 5 Feb 2016 23:04:00 EST Keeping It Fresh & Exciting http://www.sparkpeople.com/secrets.asp?tip=44225_keeping_it_fresh_exciting This is motivational for me because I love to eat and cook. Every week I try out at one new recipe that meets my dietary requirements to lose weight and taste yummy. <br><br>My old cookbooks don't excite me since I've tried the recipes before and instead of buying new books I've discovered that there is a goldmine of recipes for free on the computer.<br><br>There are many recipes here on Sparkpeople. Their recipes are under Articles & Videos drop down. Near the bottom you'll find them by clic... Fri, 5 Feb 2016 10:52:00 EST Stop looking at the Scale http://www.sparkpeople.com/secrets.asp?tip=44207_stop_looking_at_the_scale We have heard it a thousand time...muscle weighs more than fat. Believe it! Do not get discouraged by stepping on the scale. <br><br>We work out... we eat right... we do it for weeks and the scale doesn't change... or it just changes by a pound. We get discouraged and ask ourselves 'why bother'? Why are we working so hard for nothing? Why are we going without our favorite snacks? Why? <br><br>We are sore. We are tired. We are sometimes hungry. Is it worth it?<br><br>ABSOLUTELY! ... Thu, 4 Feb 2016 10:37:00 EST I had Gastric Bypass Surgery http://www.sparkpeople.com/secrets.asp?tip=44202_i_had_gastric_bypass_surgery I had my Gastric Bypass Surgery in 2012 and have lost 183 pounds since then.<br>My doctor recommended it since nothing else worked-my diabetic meds were working havoc on my system and no matter how much exercise I did and had a healthy eating regime-I never lost anything. So, due to my diabetes my med insurance said they would only pay for the gastric bypass as it would have the best benefit for me. So, when I left the hospital in 2012 I was no longer on diabetic meds.<br> Before my surgery ... Thu, 4 Feb 2016 01:16:00 EST Calorie Counting Works http://www.sparkpeople.com/secrets.asp?tip=44185_calorie_counting_works I have several secrets of success; however, the one that I will share today is regarding counting calories. With all of the gimmicks, diet pills, support groups and fitness programs out here, it all boils down to what you put in your mouth. I learned a long time ago that weight loss is 80% what we eat and 20% exercise and I truly believe that. If you want to lose weight you must create a calorie deficit. In layman's terms, you must eat less and move more. It really is that simple and has... Wed, 3 Feb 2016 06:35:00 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=44184_track_the_foods_and_drinks_you_consume_every_single_day_even_those_small_snacks_at_the_office I was most successful in my weight loss efforts when I took the time to track the foods I ate every single day. When I took the time to track the calories in that slice of cake I had at the office or the pizza slice one of my co-workers sent in my direction, it was a real eye-opener how the calories consumed would add up.<br> <br>I think the most important lesson I learned from tracking my food consumption, was in learning more about calories in foods I eat on a regular basis. For example, ... Wed, 3 Feb 2016 00:28:00 EST How to lose weight http://www.sparkpeople.com/secrets.asp?tip=44176_how_to_lose_weight Want to lose weight, but feel as though you’ve already tried every trick in the book? It’s time to take a different approach to dieting. These12 proven strategies will help you slim down for good.<br><br>Best Diet Tips Ever -- 22 Ways to Stay on Track<br>“When you miss the mark, show yourself some compassion. You’ll avoid letting a slip become a fall.” -- John C. Norcross, PhD<br>1. Change the way you describe your goals.<br>“Call it whatever you want, but don't call what you’re doing a ‘diet... Tue, 2 Feb 2016 17:10:00 EST Cold Water For Weight Loss!!!! http://www.sparkpeople.com/secrets.asp?tip=44163_cold_water_for_weight_loss Cold water is awesome for weight loss! I drink at least 6 cups of this icy beverage a day, and it does wonders for weight loss! Your body has to heat up the cold water, and we know this because it doesn't come out cold ever. Based on research, your body uses about 70 calories to heat up the water, resulting in an increase in metabolism. I know, you are thinking I am crazy for thinking that cold water has a large effect on weight loss. Well, I can only say to try it for yourself, but I am sure... Tue, 2 Feb 2016 00:52:00 EST Drink 8 Glasses of Water a Day to Feel Full and Eat Less http://www.sparkpeople.com/secrets.asp?tip=44143_drink_8_glasses_of_water_a_day_to_feel_full_and_eat_less To help with my weight loss efforts I have been working to drink more water each day, and also to cut soda from my diet and replace it with water as my drink of choice. <br> <br>Drinking 8 glasses of water each day helps me stay hydrated and avoid overeating. I have read articles about how people confuse thirst (dehydration) for hunger, so they’ll tend to eat rather than drink water, which adds calories to the day’s food intake. I have learned that if I’m craving a mid-afternoon snack, I’ll... Mon, 1 Feb 2016 05:30:00 EST GETTING THERE SLOWLY http://www.sparkpeople.com/secrets.asp?tip=44124_getting_there_slowly I have been working out a minimum of 120 minutes a day. I only do 30 minutes at a time, so I do not get frustrated or burnt out. It has been good so far.<br><br>I have been dealing with weight issues since I was about five or six years old. I have done lots of diets, exercise, and even a medical fast. I have had many levels of success and failure over the years. However, now I believe that I have a grasp on what I need to do to be successful. I have a compulsive eating disorder. I have to rem... Sun, 31 Jan 2016 01:44:00 EST Old Activities and New Favorites http://www.sparkpeople.com/secrets.asp?tip=44120_old_activities_and_new_favorites It is important to realize that over the course of your life, your preferences, taste, and abilities will change. If you hated asparagus when you were a kid (like I did), there is a good chance that, like me, you might end up enjoying it as you get older. My mom used to steam asparagus for us when we were kids, and it was extremely difficult to eat due to the bitter taste and mushy texture. However, a year or so ago, my sister-in-law made grilled asparagus for a family get together. With the ... Sat, 30 Jan 2016 19:26:00 EST Your Mental State http://www.sparkpeople.com/secrets.asp?tip=44114_your_mental_state I find I need to be in the right mindset for weight loss and keep in that mindset. This means sticking to a program for more than 3 weeks and trusting the process. This time I find that I want to be healthy. A looming big birthday has a bit to do with it, but I was not able to focus on the weight until this month. I found that I want to eat healthy and the healthier food definitely makes all the difference. If I am in the mentality where I allow myself to cheat all the time, I just can't... Sat, 30 Jan 2016 15:42:00 EST Journaling makes a difference http://www.sparkpeople.com/secrets.asp?tip=44103_journaling_makes_a_difference The secret to weight loss is journaling. We often eat without thought. We do not pay attention to what goes into our mouth. We eat mindlessly. Oftentimes, we eat when we are not hungry. I am guilty of all of the above.<br>However, I find that when I journal, it makes me more conscious of what goes into my mouth, and how often I eat. <br>On my most significant weight loss journey, I went from 176 pounds to 140 1/4 pounds, a total of 36 1/4 pounds. This was only possible because I journal... Sat, 30 Jan 2016 08:02:00 EST HAVING LOTS OF SUCCESS http://www.sparkpeople.com/secrets.asp?tip=44102_having_lots_of_success I have been working out a minimum of 120 minutes a day. I only do 30 minutes at a time, so I do not get frustrated or burnt out. It has been good so far.<br><br>I have been dealing with weight issues since I was about five or six years old. I have done lots of diets, exercise, and even a medical fast. I have had many levels of success and failure over the years. However, now I believe that I have a grasp on what I need to do to be successful. I have a compulsive eating disorder. I have to rem... Sat, 30 Jan 2016 02:40:00 EST Control Your Portions http://www.sparkpeople.com/secrets.asp?tip=44085_control_your_portions Portion Control is key in losing weight the healthy way. I have been so surprised to find what I thought was a portion, compared to what the experts say, and what is noted on the package labels.<br><br>It is so hard to eat right, exercise daily, and maintain a healthy weight. I have found a few tips that have helped me over the years.<br><br>I learned a new little trick today. Someone suggested that your new way of eating starts with your next bite, and the next, and then the next. Make each... Fri, 29 Jan 2016 08:51:00 EST Can't Out-Train Bad Nutrition http://www.sparkpeople.com/secrets.asp?tip=44071_cant_outtrain_bad_nutrition For weight loss, nutrition counts more than exercise. If you are not counting calories for food, then do not worry about how many calories you burn during a workout. Just be active and enjoy your exercise. The truth is, flat abs are made in the kitchen and no amount of cardio and crunches can sculpt a sleek physique if you maintain an unhealthy diet.<br><br>If you try to justify frequent fried chicken or pasta dinners with the on workout your schedule the following morning, you might want to ... Thu, 28 Jan 2016 11:53:00 EST Get a Little Organized http://www.sparkpeople.com/secrets.asp?tip=44047_get_a_little_organized I need to clean out my refrigerator and organize it. I would like to place all healthy foods at eye level, so that is the first thing I see when I open it.<br><br>I learned a new little trick today. Someone suggested that your new way of eating starts with your next bite, and the next, and then the next. Make each bite count!<br><br>Take it one pound at a time, one day at a time. This is not a race. Your weight loss progress should not be measured against someone else's progress. Try your be... Wed, 27 Jan 2016 09:32:00 EST Journal Everything in Your Day! http://www.sparkpeople.com/secrets.asp?tip=44045_journal_everything_in_your_day <img src="http://photosaws.sparkpeople.com/guid/6e9c1f7f-b6d4-48b9-9564-e2b6c3835939.jpg">I find that my success and failure has to do with writing to myself. When I am just trying to "watch" and make sure I am active, I find I don't get anywhere. When I start to keep a Journal. Writing about my moods and attitudes, excuses for why I didn't exercise or why I ate what I ate along with what is going on in my day, both successes and failures...I read back and have seen where my downfalls are. #... Wed, 27 Jan 2016 06:36:00 EST Personalize your diet http://www.sparkpeople.com/secrets.asp?tip=44039_personalize_your_diet I eat what I like and like what I eat. <br><br>The key is to look for healthy foods that I enjoy. There are many wonderful tasty recipes out there. I keep trying different things and what do you know, now I have a several go to recipes that I enjoy. I try cooking veggies different ways so that I can change things up. I roast them, cook them in broth, and steam them. I try at least one recipe a month. It can be a main course, or a side, or even a dessert. I just keep trying new recipes w... Tue, 26 Jan 2016 16:54:00 EST Breakfast is a Key http://www.sparkpeople.com/secrets.asp?tip=44023_breakfast_is_a_key I am a convert. A proof. I'm one you can look to now as an example of how to lose weight the right and wrong ways.<br><br>Here I am, sitting in my "office" in Southern California in my pj's at 6:00 am on a Tuesday morning drinking my breakfast shake. It has steel cut oats, strawberries, pineapple, water, cinnamon, lemon and some stevia in it. Blended in my new Ninja. <br><br>I started the 28 Day Metabolism Diet by Haylie Pomroy 21 days ago. I was lost in the dieting world. My primary c... Tue, 26 Jan 2016 09:17:00 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=43998_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 Jan 2016 00:50:00 EST Shifting my thinking for the better http://www.sparkpeople.com/secrets.asp?tip=43990_shifting_my_thinking_for_the_better Making decisions to me means being aware of what I am doing throughout the day and how these actions will accumulate and yield a result. <br><br>This shift in thinking has allowed me to transition from feeling desperate and suffering to the need to lose weight. I have transitioned from making excuses and sabotaging myself only to later complain that I was not getting the results I wanted, knowing that I was not fully committed to the process. I have been doing this over and over the last f... Sun, 24 Jan 2016 17:21:00 EST Daily Exercise Works Miracles! http://www.sparkpeople.com/secrets.asp?tip=43985_daily_exercise_works_miracles The key to losing weight & KEEPING it off?!? Simple for me--DAILY EXERCISE! I don't just work out 3 times a week, or when I'm forced...I do it every day--7 days a week, 365 days a year.<br><br>Sound crazy? Sound like WAY too much work? Well, I can tell you--it's not. It's easy, and keeps me going!<br><br>All you have to do is make exercising a daily habit--like brushing your teeth, taking a shower, drinking coffee, etc. For me, I find working out every morning is the ticket. I have a tr... Sun, 24 Jan 2016 14:02:00 EST Help With Hunger http://www.sparkpeople.com/secrets.asp?tip=43984_help_with_hunger Drinking clear broth will help fight off overeating! <br>When I feel hungry (and its not meal time) I will heat up a glass and sip it. It is very satisfying! <br> <br>I like to make my own chicken stock. I save bones and chicken skin/ pieces that I have from cutting up whole chickens and pieces. I put them in a baggie and keep in the freezer. <br> <br>When I am ready to make stock I take out the frozen pieces and place in a large pot add water ... Sun, 24 Jan 2016 13:52:00 EST For those who eat out often http://www.sparkpeople.com/secrets.asp?tip=43959_for_those_who_eat_out_often <br>We eat out quite a bit, which is usually a disaster for us trying to lose weight. Here are a few tips I use:<br><br>1. Before going to the restaurant, check out the online nutrition menu. Most restaurants have online menus. Enter your choices in your tracker "before" going to the restaurant. Don't forget to enter small things like bread, butter, salad dressings, sugar for coffee, etc<br><br>2. My husband and I order a cup of soup and share an entree. Saves money and calories.<br>... Sat, 23 Jan 2016 08:12:00 EST It is a race all the way.... I am not going to loose http://www.sparkpeople.com/secrets.asp?tip=43949_it_is_a_race_all_the_way_i_am_not_going_to_loose I took a long pause this morning and waking up to now electric.. We had been warned from the Power Company and I thought it had snowed cause that is what they had said.. There was no new snow just the little tat fell yesterday but it turned out to be a transformer that blew.. It is almost every few minutes that they are posting the things to have on hand and I need to get ready but wanted to write this before I got to going... I am not going to loose this race... I will have to just put my fo... Fri, 22 Jan 2016 14:15:00 EST Understanding Your Body http://www.sparkpeople.com/secrets.asp?tip=43946_understanding_your_body You will often hear people say that you should only weigh yourself once a week. Or once a month. Or every six weeks. Or not at all. While all of these statements have merit - particularly if you are the kind of person who is likely to become de-motivated by a perceived gain or lack of a loss - in my opinion, one of the keys to successfully getting healthy is to understand your body.<br><br>Being of a scientific bent, I need to know how my body reacts to certain things, be it food, exercise, h... Fri, 22 Jan 2016 12:14:00 EST vegetable broth for weight loss http://www.sparkpeople.com/secrets.asp?tip=43935_vegetable_broth_for_weight_loss I recently discovered that drinking a homemade vegetable- broth (veges only pepper and lemon juice for flavour) with meals helps me eat less. I made some when I was having a fruit and vege detox after a very nasty tummy bug.<br> It is made from chopped onion, tomato, spring onion tops, lettuce, cabbage. carrot, parsley. A little bit of chopped, seeded green chilie spices it up and makes you feel full. You boil the ingredients for 5 minutes.<br>I actually used it over 7 days for the fruit an... Fri, 22 Jan 2016 02:34:00 EST Getting a Running Start http://www.sparkpeople.com/secrets.asp?tip=43920_getting_a_running_start When you complete the graph of your proposed weight loss journey, the computer (or if you are old school, your ruler) makes a straight line from point A to Point B. Oh but that were so!<br><br>Programs like Weight Watchers advocate weighing in weekly and no more often in order to smooth out the bumps in the road. The Prevent program sponsored by Humana advocates daily weigh ins. Which is better? I don't know! I have done both programs (as well as a plethora of others) and there are advan... Thu, 21 Jan 2016 10:23:00 EST Patience and Persistance http://www.sparkpeople.com/secrets.asp?tip=43902_patience_and_persistance I know when I started on my weight loss journey some days were more successful than others. However if you are patient and keep up the commitment to healthy habits you will see a change! It may not be overnight, but it will happen! :)<br>I started out slowly and added in additional healthy habits. Couch to 5K was an amazing (FREE) resource that you can download to get you started. Also, tracking your food on Spark people and being mindful of what you are putting in your body is another great ... Wed, 20 Jan 2016 13:58:00 EST Focus on what you CAN eat http://www.sparkpeople.com/secrets.asp?tip=43899_focus_on_what_you_can_eat Focus on filling up on fruits and vegetables. Especially vegetables! These are naturally lower in calories and have so many nutrients and filling fiber.<br><br>They may not be your favourite food, but statistics show we really don't eat nearly enough. And adding these to your meals and snacks mean you get fuller and are less likely to reach for processed and not-so-healthy foods. <br><br>Look at lists of vegetables and think about the ones you do like. For example, I am not a salad person, ... Wed, 20 Jan 2016 10:24:00 EST Weigh To Go! http://www.sparkpeople.com/secrets.asp?tip=43868_weigh_to_go Weigh your food and count your calories.<br><br>It's been said a thousand times and more, and there's a good reason for it; if you are serious about losing weight, this is what you need to do. There's no point complaining about, or making excuses, just do it!<br><br>Even if you are doing Weight Watchers or Slimming World, while you don't need to count calories, you do still need to weigh your food - using measuring cups just won't cut the mustard, I'm afraid. Can you accurately measure out a... Tue, 19 Jan 2016 08:17:00 EST Change it up.. http://www.sparkpeople.com/secrets.asp?tip=43859_change_it_up My idea today I Pray sinks in... I have been on my journey for a good while so over the years I have learned a few ideas and tricks to keep the weight going out the window or into the trash.. One thing is if you hit that spot to where you seem to loose two pounds and then next week gain it back you are like a yo yo... If you do the same thing over and over your body seems to figure it out and it will just stop.. almost like it is laughing at you but I have learned to shake it up.. I change th... Mon, 18 Jan 2016 18:24:00 EST Don't Commit to the Number on the Scale http://www.sparkpeople.com/secrets.asp?tip=43856_dont_commit_to_the_number_on_the_scale If you are trying to lose weight, don't focus on what your scale tells you. I know it sounds counterproductive, but the number on the scale is unreliable. It fluctuates. It lies to you. It only shares a couple of words of the whole story.<br><br>I weight myself, but I don't let the number that appears be my guiding force. Instead, I set healthy goals other than a specific weight:<br><br>1. 150 minutes or more of exercise each week.<br><br>2. 70,000 steps weekly.<br><br>3. 8 or more cups ... Mon, 18 Jan 2016 16:57:00 EST No "Evil" Foods http://www.sparkpeople.com/secrets.asp?tip=43851_no_evil_foods When I was young, I somehow got it into my head that food choices were a "moral" issue. I seriously believed (and this is a matter of faith or attitude) that foods could be "good" (like vegetables) or "bad" (like sweets). When I ate "bad" foods, guilt and recrimination made me crave even more of what I wasn't "supposed" to have. I told myself I was a failure, a "bad" person, as if food were the devil and I was succumbing to the dark side. Depression would set in, and I'd think I'd never lose... Mon, 18 Jan 2016 12:20:00 EST Down, Down, and stop http://www.sparkpeople.com/secrets.asp?tip=43834_down_down_and_stop I have been a very heavy girl since I was in Elementary. I have always wondered what it would be like to be skinny and healthy both. I struggled with my weight but being young I continued to eat whatever I want. <br><br>I have tried several diets and when I didn't lose much weight I quit. I gained weight and had to buy new clothes on a regular basis. I kept most of my old clothes always saying I will get back into them. <br><br>October 6th my life changed, weighing in at 292 lbs I went for th... Sun, 17 Jan 2016 19:18:00 EST Look Beyond the Scales http://www.sparkpeople.com/secrets.asp?tip=43828_look_beyond_the_scales I practice and encourage members of my team to look beyond the scales to measure there success.<br><br>I encourage them to use a tape measure and measure their bust, waist and hips. Inches lost = lbs lost in time.<br><br>Praise yourself for drinking all your water, getting your exercise in and tracking your fitness, and above all for keeping true with your food log.<br><br>Pay close attention to how you feel mentally, physically, emotionally and spiritually. <br><br>Mentally-is my attitude ... Sun, 17 Jan 2016 15:39:00 EST Calories are Key http://www.sparkpeople.com/secrets.asp?tip=43813_calories_are_key Staying within your calories is the ultimate way to lose weight. I have lost 95 pounds just by following this simple concept. Also, walking or doing other exercise consistently is vital. Basically, calories in versus calories out. There are other factors that can contribute to weight-loss or weight-gain, but typically it is simple math. It is important to choose healthy foods for a couple reasons: one, you want to be healthy, not just thin; and two, eating healthy food, such as fruit, vegetab... Sat, 16 Jan 2016 20:54:00 EST Lose Weight, Keep Muscle, Be Healthy http://www.sparkpeople.com/secrets.asp?tip=43812_lose_weight_keep_muscle_be_healthy There's weight loss and then there's fat loss. My research has shown me that with dieting alone and no strength or body weight training, approximately 30% of the weight you lose is muscle. So for every 10 lbs you lose, supposedly 3 lbs of it is muscle when you don't include strength training.<br><br>To help avoid this, incorporate strength training into your routine. This doesn't mean you have to hit the gym every day though. There are plenty of strength training programs you can perform at h... Sat, 16 Jan 2016 20:18:00 EST