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 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 KEEP IT MOVING http://www.sparkpeople.com/secrets.asp?tip=43799_keep_it_moving WALK! i am getting at least 10,000 steps a day. This, at first, I was worried about. I am up at 4am and usually on the treadmill. I was getting bored with it and started thinking. Basically, the treadmill is walking in place. AHA! So though I am still up at 4am, I am walking around the house in the morning. I walk in place as I watch the news/weather first thing in the morning. I am walking in place as I brush my teeth and wash my face. I am stepping as I'm next to the stove fixing my... Sat, 16 Jan 2016 12:03:00 EST Been There Done That.. http://www.sparkpeople.com/secrets.asp?tip=43792_been_there_done_that I have been there and done that and know I am at the finish line and going for the goal.. I know that when sometimes people hear that and it really turns a deaf ear and don't want to hear it but I have almost completed this with nothing but Sparks.. Sparks works and it is not a genius to follow.. you have to be willing to read follow and know that the main thing is the fact you have to change.. You have to be willing to break down all the walls in order to get to the real fact of how you ende... Fri, 15 Jan 2016 23:48:00 EST Counting Calories doesn't work http://www.sparkpeople.com/secrets.asp?tip=43789_counting_calories_doesnt_work In the past when trying to lose weight, I have tried to calculate every morsel that goes into my mouth. Every calorie, every carbohydrate, every gram of sugar. This meant measuring, weighing, and a calculator because my math is questionable. That would work for about a week, or two if I was really motivated, then life would jump in and I would drop out because it was just too much time and effort.<br><br>Recently I read a study that shows a different style, or way of looking at controlling y... Fri, 15 Jan 2016 16:38:00 EST Track the Foods (and Drinks) you Consume Each Day (Even those Small Snacks at the Office!) http://www.sparkpeople.com/secrets.asp?tip=43781_track_the_foods_and_drinks_you_consume_each_day_even_those_small_snacks_at_the_office I was most successful in my weight loss efforts when I took the time to track the foods I ate every single day. When I took the time to track the calories in that slice of cake I had at the office or the pizza slice one of my co-workers sent in my direction, it was a real eye-opener how the calories consumed would add up.<br> <br>I think the most important lesson I learned from tracking my food consumption, was in learning more about calories in foods I eat on a regular basis. For example, ... Fri, 15 Jan 2016 05:57:00 EST Little things add up. http://www.sparkpeople.com/secrets.asp?tip=43769_little_things_add_up I've often heard people say they've lost enough weight to make a whole other person. I think in my 50+ years I've gained and lost enough weight to populate a whole city! There are little tricks and reminders that work for me when I'm losing weight. Most are things I've picked up from other people's ideas. Things like:<br><br>- Park farther from the store or your work entrance to get more exercise.<br>- Keep track of your water intake. I wear eight rings on my right hand. Every time I drink a ... Thu, 14 Jan 2016 12:19:00 EST What Works for Me http://www.sparkpeople.com/secrets.asp?tip=43768_what_works_for_me Sometime ago, I discovered that simply counting calories/portion control was not the best way for me to lose weight. Yes, I lost weight...but it was slow. In 2010 I lost 48 lbs and for the most part I've successfully maintained that loss.<br><br>The successful combination for me:<br><br>*Drinking water (half my body weight in ounces)<br>*Exercising 3-4x/week (running, Zumba, water aerobics, strength training)<br>*Portion control<br>*Drinking juice in moderation (not fond of drinking my calo... Thu, 14 Jan 2016 12:13:00 EST Don't think about it too much! http://www.sparkpeople.com/secrets.asp?tip=43748_dont_think_about_it_too_much Dieting is a pain. Especially if you constantly think about it as a "diet". Just make healthier choices and call it a change not a diet. I've found this works so much better. <br><br>When you are constantly restricting yourself, you tend to eat more. Not only in quantity but the quality of food is worse. Making a healthy change is better than "dieting". <br><br>I've tried every diet in the book. Low carb, weight watchers, cabbage soup diet, the heart soup diet. Sure, they all produce results ... Wed, 13 Jan 2016 14:48:00 EST One Day At A Time http://www.sparkpeople.com/secrets.asp?tip=43746_one_day_at_a_time If you ask successful people how they achieve so much, many will tell you that the secret is to break down goals into smaller, less intimidating steps. When you're going after a degree, for example, you work toward the next term paper, not toward the graduation ceremony. Sure, you dream of the day you'll wear that cap and gown, but your immediate attention is on what's next.<br><br>It's smart to look at weight loss in the same way. The temptation to obsess over your ultimate weight goal is st... Wed, 13 Jan 2016 13:46:00 EST USING TOOLS THAT HELP ME http://www.sparkpeople.com/secrets.asp?tip=43742_using_tools_that_help_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... Wed, 13 Jan 2016 11:11:00 EST Beginning a new lifestyle http://www.sparkpeople.com/secrets.asp?tip=43729_beginning_a_new_lifestyle 300 words...wow...hope I can do that!!! My secret to weight loss....well...lets see. I actually am a lifetime member of Weight Watchers. After the birth of my second child, I had on an extra 60 lbs. I saw a family Cmas picture and said who is that!! Time to learn how to eat properly. So I joined Weight Watchers on January 2nd. I lost 60 pounds in 6 months!!! I managed to keep that off for 25 years.....I did play a bit with 10 or so pounds...but for the most part...kept it off. I was also a sm... Tue, 12 Jan 2016 21:39:00 EST Getting all your water in every day? http://www.sparkpeople.com/secrets.asp?tip=43723_getting_all_your_water_in_every_day Have a hard time getting all of your water in for the day? Try this tip! <br><br>If you are a MUST HAVE ICE kinda gal like me, buy the large Contigo brand coffee mug. I did this for the first time today and it is amazing! I filled it this morning at home with ice and water and by lunchtime, the ice was still there and ready for another fill up!<br><br>Your ice will last and you can refill your mug all day!!! LOVE IT! I just wish I would have tried this before now. I went months and month... Tue, 12 Jan 2016 15:18:00 EST Consistency Really Works http://www.sparkpeople.com/secrets.asp?tip=43721_consistency_really_works Hi, I am an obesity survivor. <br>My number one weapon is consistency. I don't give into negative self talk when the scale doesn't stop on the number I thought represented my work or worth for that day!<br><br>No, I don't sulk in my failures, they are lessons!<br><br>I consistently deny all that seems to be overwhelming and I press on: <br><br>1. weigh and measure my food (good and bad choices)<br><br>2. I workout at least 2x a week (all movement counts)<br><br>3. I focus on my victories, es... Tue, 12 Jan 2016 12:48:00 EST Eat Less Move More http://www.sparkpeople.com/secrets.asp?tip=43713_eat_less_move_more That’s right, eating less and moving more is the best, most popular strategy among those who successfully lose weight.<br><br>In contrast, the cavemen, the Atkins-ish and Ornish-ish, the liquid diets, the fasts, and all the specially designed diet foods—all those “reduced-calorie delivery systems” with appealing pitch people—just don’t work. As the article stated “Liquid diets, nonprescription diet pills, and popular diets had no association with successful weight loss.”<br><br><br>Plus, and ... Tue, 12 Jan 2016 09:23:00 EST It's working for me http://www.sparkpeople.com/secrets.asp?tip=43698_its_working_for_me I have maintained a fifty pound weight loss for two years as of this month, even though I now eat a lot of things I avoided at the beginning of my journey. Here is the essence of my secret to success: ... Mon, 11 Jan 2016 13:40:00 EST MY COMPULSIVE EATING DISORDER http://www.sparkpeople.com/secrets.asp?tip=43692_my_compulsive_eating_disorder 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 ... Mon, 11 Jan 2016 10:48:00 EST The 5-8-30 plan works! http://www.sparkpeople.com/secrets.asp?tip=43680_the_5830_plan_works My basic weight loss and an eat healthy plan for everyday: Eat five (5) one cup servings of vegetables or fruits (BEFORE you eat anything processed which is sweet or salty), Drink eight (8) glasses (one cup servings) of water BEFORE you drink anything else. (If you must have that 1 cup of coffee in the morning, remember rule 1...no sugar or sweetener), and add thirty (30) minutes of walking, running, or other exercise every day more than you did before you started this (yesterday? regularly?... Sun, 10 Jan 2016 17:30:00 EST Tracking for Success http://www.sparkpeople.com/secrets.asp?tip=43667_tracking_for_success I have learned that tracking what I eat throughout the day is a huge part of my success in weight loss. People say I hate to track or that they track in their head but to truly be successful you need to write it down or track it on your phone app. When you try to remember in your head what you ate during the day it is too easy to forget something and you will be cheating your diet program. Another reason to write it down is to look back over what you have eaten during the week when you hav... Sun, 10 Jan 2016 11:16:00 EST Get a 24oz water bottle http://www.sparkpeople.com/secrets.asp?tip=43663_get_a_24oz_water_bottle When I first lost a lot of weight (about 70 pounds), I found out that drinking water is a critical part of weight loss. All the focus is on diet and exercise, both of which are very important things, but there's not enough emphasis on getting your 8 cups of water per day.<br><br>However, even though a lot of people say, "I need to start drinking more water," a lot don't do it. Why? I think it's because it's a bit of a hastle to keep refilling a glass, reaching for another plastic bottle, etc.... Sun, 10 Jan 2016 03:45:00 EST CICO and Ice Cream (AKA: Moderation) http://www.sparkpeople.com/secrets.asp?tip=43651_cico_and_ice_cream_aka_moderation I extra love food, especially carbs, cheese, dessert, and alcohols. Chocolate and wine ... what's not to love?! In the past I would eat with reckless abandon, not stopping to consider that the chunk of cheese I lopped off wasn't one serving, but more like two or three (200-300 calories). My bowl of ice cream was also more like two servings instead of just one (280 vs. 140). <br><br>I don't want to cut out the things I love, because then I'm just going to be a miserable person, and I'm not... Sat, 9 Jan 2016 12:48:00 EST Losing weight with your spouse http://www.sparkpeople.com/secrets.asp?tip=43641_losing_weight_with_your_spouse If your spouse is of the opposite sex and you try losing weight together the results can be disastrous. As a female, I have always been discouraged because my husband drops 5 or 6 pounds in a week to my 1/2 pound. I do indeed recognize that men are bigger, have more muscle mass, etc., etc., etc., and on and on. Even knowing all of this, it is no less discouraging. My husband has found much success with Atkins' discipline. Not only does he drop weight by eating lots and lots of protein (oh, by... Sat, 9 Jan 2016 09:39:00 EST Eat Whatever You Want...Move 20 minutes. http://www.sparkpeople.com/secrets.asp?tip=43639_eat_whatever_you_wantmove_20_minutes We live in a society that demands a "quick fix!" With weight loss and being healthy there is no quick fix. BUT it's not difficult if you put your mind to it. It's not about counting calories...although tracking my food intake certainly helps keep me "honest." I truly eat whatever I want...in moderation. The trick is to wait until you are hungry...physically hungry is when your tummy rumbles. Before I started eating this way it had been years since my tummy rumbled. Once you feel the rumble d... Sat, 9 Jan 2016 08:46:00 EST Tips for Dieting http://www.sparkpeople.com/secrets.asp?tip=43633_tips_for_dieting Losing weight is one of the most common New Year’s resolutions, but changing long-held behaviors is a skill in itself, a medical expert says.<br><br>To shed unwanted pounds and keep them off, people have to be ready to face some setbacks and keep on trying, said Dr. Jessica Bartfield, an internal medicine and medical weight-loss specialist at Gottlieb Memorial Hospital, part of the Loyola University Health System.<br><br><br>“People need a motivation to lose weight and the new year is an oppo... Fri, 8 Jan 2016 18:26:00 EST keep your hands busy http://www.sparkpeople.com/secrets.asp?tip=43625_keep_your_hands_busy I have recently taken up loom knitting. Now I'm not really good at it yet (hopefully soon I'll be able to pick up the fancy stitches) but for now I can turn out little ugly hats. Lol Now to my point... I've always had trouble finding a hobby but this lil hobby seems to be for me. I wanted something that would keep my hands busy and my mind focused, well this seems to do both. My hands are busy holding the loom and wrapping the yarn and my mind is focusing on each peg and not pulling the yar... Fri, 8 Jan 2016 11:50:00 EST Set Small Obtainable Goals http://www.sparkpeople.com/secrets.asp?tip=43613_set_small_obtainable_goals In 2011 I made a decision to lose 100 pounds by my newly born sons second birthday. I weighed 274 November 2013. I weighed 174. I just challenged myself. My secret is keep challenging yourself. First I walked then I walked faster, and longer.. then I started running.. I had a few hang ups, but I just chose a new challenge.. I started running races for charities, but never to win. I have completed 5 half-Marathons. I started small. 5k, 8k, 10k now 1/2 marathons. My other key to success was wat... Thu, 7 Jan 2016 18:17:00 EST Tracking...the way, the truth and the life. http://www.sparkpeople.com/secrets.asp?tip=43607_trackingthe_way_the_truth_and_the_life There is nothing like seeing results on the scale and in your clothes. There is nothing like going back to see why you did or didn't have a good week on the scales. Tracking is key to success! I used to teach Weight Watchers until I had to quit to take care of my mother-in-law full time. I spiraled out of control with my weight. I stopped tracking and started eating. <br><br>I am here to tell you I know what works. When you don't track, you put all kinds of things in your mouth without any a... Thu, 7 Jan 2016 13:03:00 EST Weight loss with Protein - ONLY thing that worked for me! http://www.sparkpeople.com/secrets.asp?tip=43606_weight_loss_with_protein_only_thing_that_worked_for_me Staying full is my biggest obstacle. I have found that starting breakfast with a protein shake (for me it is 1 scoop of protein, various fruits or pb and always definitely a banana to make it smooth) I keep them below 250 calories because I love to eat and I never feel full. The protein shake in the morning and then my normal coffee with fat free creamer and sweet and low make me completely full until about 1pm sometimes 2pm. That makes me happy because I think about food all the time unfortu... Thu, 7 Jan 2016 12:24:00 EST Hidden Refined Sugar http://www.sparkpeople.com/secrets.asp?tip=43601_hidden_refined_sugar I watch the sugar content on the back of the labels. If it is 3 or less its ok to have. If it's 4 or more put it back. The sugar portion under the carb section on the label tells the amount of refined sugars. Your body needs good carbs, and these sugars are bad carbs. So I found when trying to loose weight that if I keep those high sugars away I can still keep moving using the energy from the good carbs. It is really surprising to me some of the food items you would think were good for y... Thu, 7 Jan 2016 10:10:00 EST Eating healthier foods http://www.sparkpeople.com/secrets.asp?tip=43599_eating_healthier_foods I have been trying to eat healthier. I try not to eat any fried foods, have cut back on my carbs. I have been eating grilled chicken salads with 1/2 tbsp. of dressing. Also eating food not cooked in grease. I am also drinking more water. I am having trouble with what foods to eat since everything I eat sticks to my mouth and throat. It seems like the only thing that doesn't is candy but I am working on not having candy. I was thinking of try the protein diet that a friend is doing but li... Thu, 7 Jan 2016 10:08:00 EST Happiness and Exercise http://www.sparkpeople.com/secrets.asp?tip=43591_happiness_and_exercise Losing weight is a frame of mind. It is about chosing something that will make you happy. On days I don't want to workout I remind myself that even if I hate to workout that day, I feel happier and more accomplished once it is done. I also feel that the happier I am before the workout the better I do overall. Over the years, I have battled with depression and an eating disorder and I realize now that sometimes you have to make the choice to be happy by focusing more on the good than the bad, ... Wed, 6 Jan 2016 15:41:00 EST Write it down! http://www.sparkpeople.com/secrets.asp?tip=43563_write_it_down When I have lost weight in my life, it was because I became mindful of my eating and wrote it down. I once heard in a <br>Weight Watcher's meeting about BLT's which stands for bites, licks and tastes, which I am guilty of. Writing down what I eat helps me be so much more aware of what I am putting in my body. I realized how few fruits and veggies, I was really eating and how many carbs. It's like looking in the mirror and seeing what is really there. I also found that I started looking at ... Tue, 5 Jan 2016 11:54:00 EST Chew Your Food More http://www.sparkpeople.com/secrets.asp?tip=43555_chew_your_food_more So I mentioned this in my general posts over the weekend via smartphone, but I'm posting this here to get spark points. I have had a serious problem with inhaling my food. It makes me look pathetic. It makes me feel pathetic as well, because the food is not broken up enough and just sits in my gut for a while. Instead of having my new years resolution as losing weight, I am vowing to chew my food 3-5 times what I normally do. I am already feeling the results. No sour gut, and I feel fulle... Mon, 4 Jan 2016 21:03:00 EST DietMinder by MemoryMinder Journals diet journal http://www.sparkpeople.com/secrets.asp?tip=43554_dietminder_by_memoryminder_journals_diet_journal The secret to my strong start on losing weight (2.3 pounds in a week) is tracking my diet on SparkPeople and recording the data on a 2 pg spread in DietMinder, available from amazon.com. DietMinder includes a row for fiber counts, as well as rows for calories, carbs, fats, and proteins and includes an optional row for saturated fat or your choice of what to track. You can fill in 33 food items in a day, 7 for main meals and 3-4 for snacks. There's a spot of a grand total that includes two bla... Mon, 4 Jan 2016 20:51:00 EST soda free lifestyle http://www.sparkpeople.com/secrets.asp?tip=43549_soda_free_lifestyle Have not had soda for 3 days and changed beating habits. Lost 6 pounds and hoping for a lot more. I have been making infused water<br><br>64 oz water<br>1 orange sliced<br>1 lemon sliced<br>And ice<br><br>Add together and let steep over night in refrigerator. Use wooden spoon to crush some of the flavor out of fruit. I also add 3-4 packets of splenda so fruit isn't so bitter. You can use the same fruit for 2 days, but then throw it away and start with fresh.<br><br>Another is<br>64 oz water<b... Mon, 4 Jan 2016 12:45:00 EST Stay the course, this is a lifestyle to maintain, not a diet http://www.sparkpeople.com/secrets.asp?tip=43530_stay_the_course_this_is_a_lifestyle_to_maintain_not_a_diet My experience of weight loss on SparkPeople is not a straight line -- it is an up and down graph with the trend downward. I enjoy running the weight loss report everyday, just to remind myself, the trend is good, life is not a straight line!<br><br>I have lost 7 pounds so far, another 12 to go. What keeps me going is: this site; continuous tracking of food and activity, and the daily reminder: <br><br>Don't focus on the small ups and downs on the scale, remember it is a lifestyle I can maint... Sun, 3 Jan 2016 13:06:00 EST Leave Sugar and Simple Carbs Alone! http://www.sparkpeople.com/secrets.asp?tip=43523_leave_sugar_and_simple_carbs_alone Stop eating sugar! It's that simple and that hard all at the same time. Sugars include overt sources such as candy, cake, cookies, soda, juice etc., but also include sneaky sources such as ketchup, mayonnaise, salad dressings, and many, many processed/prepared foods. If it tastes sweet, it probably contains sugar.<br><br>Simple carbohydrates also act like sugars (at least in my body). Sources of these include anything made with white flour or other grain where the fiber has been stripped ... Sun, 3 Jan 2016 10:08:00 EST Take the Weight Loss Journey One Day at a Time http://www.sparkpeople.com/secrets.asp?tip=43521_take_the_weight_loss_journey_one_day_at_a_time Weight loss can be a slow process -- and the more weight I'm trying to lose, the slower it can be.<br><br>It can often be overwhelming to look at the big picture -- what my goal weight is and how long it will take me to get there. So, one habit I'm trying to cultivate this time around, is to just take one day at a time -- to do the very best I can on THIS day, to eat as healthy as I can today, to track all the foods I've eaten today, and to take time to exercise today.<br><br>I am trying to ... Sun, 3 Jan 2016 09:54:00 EST Your Way to Health is Very Personal http://www.sparkpeople.com/secrets.asp?tip=43514_your_way_to_health_is_very_personal I am a 65 yo female who's had no success losing weight. It's my age. It's my metabolism, my sedentary life style, it's...<br><br>none of the above. LOL<br><br>I am a celiac and couldn't relieve the symptoms, regardless of what I ate, so I got really angry one day and decided to eat no packaged foods of any kind. I would buy raw and cook everything that went into my body. I don't like to cook so this was a major concession on my part. <br><br>About 4 days in, on my usual day, I weighed mys... Sat, 2 Jan 2016 21:52:00 EST Weigh everything, if it's important. http://www.sparkpeople.com/secrets.asp?tip=43510_weigh_everything_if_its_important Weight loss is a challenging, albeit simple affair. Calories in must be lower than calories out.<br><br>To aid with that, it is important to use a scale and weigh all of your food. A "serving" or a "cup" is too inaccurate. Weight in grams is the single best way to ensure accuracy when tracking.<br><br>It also makes recipes easier to duplicate.<br><br>The rest of this message can be ignored.<br><br>Lorem ipsum dolor sit amet, consectetur adipiscing elit. Sed dapibus enim tellus, non ultricies ... Sat, 2 Jan 2016 16:50:00 EST Perfect way to lose eight and tone up http://www.sparkpeople.com/secrets.asp?tip=43503_perfect_way_to_lose_eight_and_tone_up I discovered best way to lose weight during the spring and summer is walking and in the fall and winter working out at your neighborhood gym either on the treadmill or on a elliptical does wonders for weight loss and toning up and not to mention eat healthy with plenty of fruits and veggies and lean meats.....................................<BR>......................................<BR>......................................<BR>......................................<BR>........................... Sat, 2 Jan 2016 13:06:00 EST Find Healthy Substitutions http://www.sparkpeople.com/secrets.asp?tip=43501_find_healthy_substitutions I've always had some favorite foods that I loved that aren't necessarily healthy: ice cream, pizza, pasta. What I found was that I could get the same satisfaction with some simple, healthy substitutes.<br><br>Instead of ice cream, I now reach for nonfat or lowfat plain Greek yogurt. I add some seasonal fruit, or a sprinkle of cinnamon and splash of vanilla extract, and a packet of splenda or drizzle of honey. I get the creamy goodness that I love about ice cream, but without all the calories ... Sat, 2 Jan 2016 11:53:00 EST How to drink 8 cups of water http://www.sparkpeople.com/secrets.asp?tip=43495_how_to_drink_8_cups_of_water I found that drinking water really helped me lose the weight. I didn't "give up soda", instead I "drank water". There wasn't room for drinking soda when I added drinking water to my day! <br><br>I start with 16 ounces of water before breakfast--this is pretty easy to just drink down! I may have a cup of tea with my breakfast. Then I take 24 ounces of water with me to my exercise class--I easily finish this and sometimes have to add more to my reusable water bottle. (Note--our earth has a rea... Sat, 2 Jan 2016 10:28:00 EST Invest in Tools http://www.sparkpeople.com/secrets.asp?tip=43491_invest_in_tools Losing weight can be a bit cumbersome, especially if you don't know where to begin. One's "diet" is the most crucial element of the weight loss equation. Exercise is certainly important - but what/how much we eat will really make or break our weight loss success.<br><br>With that said - it's possible to eat too much of a good thing. This is where measuring tools are truly worth their weight in gold. The good news is you don't need much and they aren't too expensive. <br><br>Following are... Sat, 2 Jan 2016 01:08:00 EST Your Mind is a Powerful Thing http://www.sparkpeople.com/secrets.asp?tip=43490_your_mind_is_a_powerful_thing Your mind is a powerful thing. When you fill it with positive thoughts, your life will start to change.<br><br>This one is for those of you that have "New Year's Resolutions".<br><br>I am not a big fan of New Year's...the parties, the fear that you need to have someone to be with for that kiss at midnight, the insipid drinking, the overeating...I COULD go on, but I won't.<br><br>I have not celebrated New Year's in any way, since I let my young daughter stay up to watch the TV celebration of t... Sat, 2 Jan 2016 00:32:00 EST A Paleo/Low Glycemic Index Diet WORKS!! http://www.sparkpeople.com/secrets.asp?tip=43482_paleolow_gylcemic_index_works In 2015 I lost over 80 pounds within 5 months. It was the easiest lifestyle/diet I've ever done---despite a LIFETIME of obesity. <br><br>I'm an internal medicine physician. And I did quite a bit of research/reading in the last year before I fully implemented a plan that I thought "made most sense" as a doc. I've previously followed an ancestral/primal/paleo diet with some moderate success. But when I added in a low glycemic index constraints to my Paleo diet---the weight fell off me effortl... Fri, 1 Jan 2016 18:41:00 EST Fruit Diet Weight Loss http://www.sparkpeople.com/secrets.asp?tip=43470_fruit_diet_weight_loss I've learned that if I eat fruit whole or blended every day: I don't feel bloated and it softens my bowels so my stomach doesn't swell. I use this dietary measure to clean my colon. I've learn that when I eat fried foods or fast food most of the time its prepared with oil and grease and these chemical elements clog arteries especially colons and block bowel movements. I know that in order to decrease the size of my stomach I have to eat food that don't clog my colon. Usually the healthies... Fri, 1 Jan 2016 10:01:00 EST Exercise is A Requirement http://www.sparkpeople.com/secrets.asp?tip=43469_exercise_is_a_requirement So many things will determine weight loss and for everyone the results will differ.<br>For myself being 68 years young and never exercising the results have amazed me.<br>When I was young I had rheumatic fever and hence the Dr told me that I could not partake in the gym programs in school. The first factor I figure in my I was able to sign up. I did do the minimum exercise required in basic training but again because I had never exercised I did not continue it after boot camp was over.<br>T... Fri, 1 Jan 2016 09:54:00 EST Every Journey Starts with The First Step http://www.sparkpeople.com/secrets.asp?tip=43454_every_journey_starts_with_the_first_step Weight loss for most of us has been a life long battle. Even when we were not over weight, we thought we were. I have spent most of my adult hood trying different diets with little or no results. Only because I DID NOT stick with it or have a clear plan and a realistic goal.<br>I usually start with a New Year resolution and by March I am done and return to my old habits. Change is never easy and it takes great commitment to stick with it. If we only say we are going to lose weight and not com... Thu, 31 Dec 2015 08:08:00 EST Tell others about you- ! http://www.sparkpeople.com/secrets.asp?tip=43452_tell_others_about_you_ I've come to realize that you NEED to tell others. Keeping your struggles private or thinking that no one will know if you fail keeps you sick. Telling others is helpful if you want to really be accountable. <br>Accountability is what it's all about. Sometimes you find that others are struggling with the same issues and have some tips that can help you cope. Some of those that have been successful can be your biggest cheerleaders. You don't have to be alone. <br>There is a time for privacy an... Thu, 31 Dec 2015 00:35:00 EST Let Others Be Your Nourishment http://www.sparkpeople.com/secrets.asp?tip=43449_stay_connected_with_others Even though I categorized this under Weight Loss, it really can be put under any other topic. Staying connected with others will not only enhance your progress, but also make the journey much more pleasant. This weight loss journey, after all, is just that; our life is just that---a journey.<br><br>It is when we feel like being alone and to ourselves that we must reach out the most---almost like a red flag that other human companionship is needed. Listen to your intuition. Take a chance. ... Wed, 30 Dec 2015 22:43:00 EST Never Give Up http://www.sparkpeople.com/secrets.asp?tip=43446_never_give_up My brother was fighting high cholesterol and back problems so the doctor told him that to help improve his health, he needed to lose weight. They way he liked to eat and what he liked to eat I didn't think he would ever manage to lose a pound but did he ever surprise me. He told me he was changing his diet and eating very little red meat and giving up dessert. He started going to the gym several times a week. I didn't think he would last at any of this but he has surprised me. We had not... Wed, 30 Dec 2015 20:38:00 EST Making a commitment http://www.sparkpeople.com/secrets.asp?tip=43431_making_a_commitment For me has always been making a commitment but I never ever have given up! I went to the chiropractor yesterday and I also got an e-mail from them that they are starting a 1,000 pound loss challenge! Challenges are what keeps me committed and I am going to do it for my health. I had gone to the dr. to find out my liver needs to be cleaned out. He gave me some nutrition (pills) and he told me to limit fast food. I am going to start drinking a yogurt & fruit smoothie in the morning for breakfas... Wed, 30 Dec 2015 06:56:00 EST Measure and Count Once http://www.sparkpeople.com/secrets.asp?tip=43411_measure_and_count_once A food journal is extremely important when it comes to weight loss for me. Certainly it's easier now with so many apps for my phone. But my downfall is still in the details; a teaspoon here, a dollop there, all calories that go in my body but somehow don't always make it to the tracker. <br><br>I learned something from a friend of mine that used to teach classes at a popular weight loss centre. She suggested that I take my food that I use in small quantities and track a bigger quantity ... Tue, 29 Dec 2015 09:59:00 EST Getting fit and trim http://www.sparkpeople.com/secrets.asp?tip=43400_getting_fit_and_trim I have been overweight for 15 years. For the record, I am 64 years old and beyond menopause. Physically, I think the weight gain which began at the end of 2000, the last century, was a result of two things....menopause and an anti-depressant, SSRI, which stands for selective serotonin reuptake inhibitor. There are other anti-depressants but mine is an SSRI. <br>I must also say that I have long been struggling with my weight, but I was never considered overweight. I reached the stage of obese ... Mon, 28 Dec 2015 13:55:00 EST Track everything you eat http://www.sparkpeople.com/secrets.asp?tip=43386_track_everything_you_eat Track everything you eat. Weigh or measure to make sure you are tracking correctly. Track licks, bites and tastes. If you are out and about take a picture with your phone so you can track it later. Track whether you're on plan or not. It's easy to under estimate how much you've eaten. At the end of the week when you have weighed you can figure out if you're eating the right amount of calories to lose, maintain or gain. Some days I track before I eat and some days after. You can always go back... Sun, 27 Dec 2015 21:26:00 EST Coffee http://www.sparkpeople.com/secrets.asp?tip=43379_coffee I know everyone probably already knows this but I can trim calories v rye easily by skipping lunch and instead putting in its place a cup of coffee with milk and sweeten d with stevia. It's right at the middle of the day. I'd much rather have it then that at the start of the day when I prefer a proper breakfast. By the time lunch rolls around I'm not that hungry and so it's just the thing I need to tie me over till the afternoon snack which is usually a piece of fruit. This is followed by d... Sun, 27 Dec 2015 15:52:00 EST Consistancy is the key to success http://www.sparkpeople.com/secrets.asp?tip=43364_consistancy_is_the_key_to_success I spent many years on this weight loss journey, most of which did not succeed. For me what has worked the best is to be consistent in all things. I found out that by diet alone, I would not lose weight or maintain my weight without exercise as well as diet. As far as diet, I follow a low-carb, high protein diet. I found that I have to plan my meals. This helps having variety in what I eat, and planning my meals, I can make sure that I stay in my caloric range. I strive to stay between 1... Sat, 26 Dec 2015 21:59:00 EST Write it Down http://www.sparkpeople.com/secrets.asp?tip=43358_write_it_down As much as it pains me to write this (I wasn't making a joke in either of the two ways this makes fun of me -- I hate journalling and I'm a writer). I'm finding more and more that measuring and writing down what and when I eat and drink EVERY think I eat and drink makes a huge difference in the possibility of losing weight.<br><br>Example:<br><br>I don't work very much. I stay home a lot at night and a lot in the mid-afternoons. About six months ago I found $5.00 a box (for 24 packages) Act... Sat, 26 Dec 2015 11:13:00 EST Fizzy water is your friend http://www.sparkpeople.com/secrets.asp?tip=43332_fizzy_water_is_your_friend Keeping hydrated is key to life in general, but never more so than when you are trying to lose some weight. That goes for whether it's a couple of lbs or for a few stone.<br><br>Plain water, tap or bottled, is brilliant but fizzy water really hits the spot. Fizzy pop is not terribly good for you, even the diet or light stuff, as it's chock full of aspartame which can be harmful if taken to excess - or so the papers and health experts tell us. I don't know how true that is, but I am not a scie... Thu, 24 Dec 2015 08:43:00 EST DON'T DO NEW YEAR'S RESOLUTIONS... PLEASE! http://www.sparkpeople.com/secrets.asp?tip=43286_dont_do_new_years_resolutionsplease OK, this one really makes me sad. If you have spent the last few months thinking...I am going to start over in the new year, you will be sorely disappointed. An arbitrary start point does not make the job easier, it does not firm your resolve, and if anything, it makes you more tense, more apt to not complete this journey, and to set yourself up for failure. <br><br>Going on a "diet" on January 1, 2016, is the wrong approach. <br><br>Start today, or if you must, tomorrow, tracking your food, ... Tue, 22 Dec 2015 11:27:00 EST 75% Nutrition 25% Exercise http://www.sparkpeople.com/secrets.asp?tip=43269_75_nutrition_25_exercise I was told a long time ago that success with losing weight is 75% nutrition and 25% exercise. <br><br>I tend to agree simply because it takes a lot of hard work to burn a substantial amount of calories, and so LITTLE to throw it off with one bad food choice. Also, exercise might only take 30-60 minutes out of your day to make the right decision, but our food choices are decisions we have to consistently make all day long.<br><br>However, this isn't to say that exercise isn't important. It doe... Mon, 21 Dec 2015 20:34:00 EST No Nibble Cooking Technique http://www.sparkpeople.com/secrets.asp?tip=43242_no_nibble_cooking_technique Nibbling while cooking is really undermining. I fill the sink with soapy water and chew a small piece of sugarless gum. Any spoons or bowls with yummy stuff on 'em go right into the soapy water and the gum prevents unconscious BLTs (bites, licks and tastes.)<br><br>Works great. I make cookie bars for my husband and nephews every week and nary a taste.<br><br>Wow, when did the secret of success get to be a minimum of 1700 characters? Okay, since I don't want to have wasted my time...<br><br>Fi... Sun, 20 Dec 2015 23:16:00 EST Find your key http://www.sparkpeople.com/secrets.asp?tip=43236_find_your_key The secret for me has been learning what my key is. The one thing that leads to everything else. For me it was exercise. If I just get in the habit of regular exercise, then diet becomes easier. I feel better about myself which then helps me exercise more--a virtuous circle. If for some reason, I decide I'd rather spend my time doing something else and I can just get by with diet, the wheels start to come off. It's okay for a while. Plenty of self-control, but very quickly the exceptio... Sun, 20 Dec 2015 21:04:00 EST Large sized meals to avoid hunger http://www.sparkpeople.com/secrets.asp?tip=43232_large_sized_meals_to_avoid_hunger I am a Registered Dietitian, but I was also a busy single mother and professional woman for many years. Thus, I am no stranger to weight struggles. Alas, knowledge isn't everything and I am human ;)<br><br>After gaining an extraordinary amount of`weight during my pregnancy, I vowed to lose it all within one year of being done breastfeeding. I succeeded. Among the reasons for my success are yoga, positive mindset, confidence, knowledge, stubbornness and eating huge portions...<br><br>The last ... Sun, 20 Dec 2015 18:35:00 EST Water http://www.sparkpeople.com/secrets.asp?tip=43215_water I use many different opportunities to get in my eight glasses of water daily. Although there are varying studies about whether eight glasses are enough/too much or too little, I've found that the information below really does help me with shopping for healthy foods in the grocery store while getting in my 8 glasses of water in a day. <br><br>I usually buy a case of water and put the bottles in the refrigerator on the top shelf to keep them very cold and when I take one out I leave the empti... Sun, 20 Dec 2015 09:21:00 EST Party Management http://www.sparkpeople.com/secrets.asp?tip=43214_party_management It's that time of year for so many celebrations. And with these parties comes food, food, and more food. <br><br>I planned a Christmas party for my friends this year. The first part of planning came with the menu. I looked through the recipe selections at SparkPeople because they have nutrition information and I can make wise choices. <br><br>I selected some recipes. Yes, we still had cookies, but they were limited and not the spotlight of the celebration. <br><br>I fixed a nice White Chicken... Sun, 20 Dec 2015 08:22:00 EST Track What You're Eating http://www.sparkpeople.com/secrets.asp?tip=43207_track_what_youre_eating Many of us have said that we can't understand why we're putting on weight, that we don't eat very much. Well one sure way to find out is to start keeping track of what you're actually eating and how much. "If you bite it, write it." As well, adding notes about how you feel while eating is beneficial for those of us who are "emotional eaters" - this helps us identify our overeating triggers and patterns such as not eating enough during the day and then overeating at night. <br><br>It can be ... Sat, 19 Dec 2015 23:29:00 EST Portion Control!~First Step! http://www.sparkpeople.com/secrets.asp?tip=43203_portion_controlfirst_step I can always attribute weight GAIN to my LOSS OF PORTION CONTROL. When I do not measure my food portions,everything including the weight goes out the window ! <br>I have noticed that when I DO work on controlling my portions ( and I mean measuring my food out in measuring cups and spoons}, my weight and controlling it ,seems to work better. Sometimes I find it even a fun challenge with the caloric range {like yesterday ~12/18/15} ,but not today {12/19/15}! <br>It may seem FUNNY to put the ma... Sat, 19 Dec 2015 21:25:00 EST Cutting Out Sweets and Lots of Walking http://www.sparkpeople.com/secrets.asp?tip=43199_cutting_out_sweets_and_lots_of_walking I've found that cutting out a lot of sugar from my diet has helped me to lose weight and to keep my blood pressure in check. <em>104</em> <br><br>Along with that, I do a lot of walking. When I started with WW, I was 194 pounds at 4'11". So far, to date, I've lost 31 pounds in a years time. It may be slow, but it works for me.<br><br>I started out walking slow for about 20 minutes at a time. Now, I can do a work lap in about 10 minutes in moderate to fast pace. I make anywhere from 1 to... Sat, 19 Dec 2015 16:01:00 EST Track it To The Top! http://www.sparkpeople.com/secrets.asp?tip=43174_track_it_to_the_top I had been a bit of a yo yo dieter in my life. When I joined Curves, the added dimension of regular strength training caused me to lose some weight, but then I had hit a plateau in my weight loss. They held a Biggest Loser contest which I decided to join in on. They tried to help us lose weight in any way they could and one of the tools they introduced was tracking your food. It was a Game Changer! I had never tracked my food before. After tiring of manually logging what I ate and se... Fri, 18 Dec 2015 20:48:00 EST Plan my food intake! http://www.sparkpeople.com/secrets.asp?tip=43151_plan_my_food_intake Plan! Know tonight what tomorrow's food is going to be. Go ahead and track it ... if something comes up, the tracker can be changed, but I'm more likely to stick with my plan if I've already plotted it out. This also lets me know if I'm heading into an over abundance of calories so that I can trim back portions, make substitutions, Swap some things around ... you get the idea. <br><br>This also helps me when I have special holiday events. I don't walk into the event starving and feeling depri... Fri, 18 Dec 2015 05:35:00 EST Posting Your Food Intake http://www.sparkpeople.com/secrets.asp?tip=43148_posting_your_food_intake Posting my food intake was one of the very first things that I learned from Spark People and it was also one of the best things that I ever learned from Spark People. That means posting every bite that you eat or drink.. <br><br>One of the best ways to do this is to plan your meals ahead of time and also your snacks. I usually plan my meals and snacks a week ahead of time. That way, I know exactly what I am going to eat ahead of time every day and it helps to keep me from having issues.<... Fri, 18 Dec 2015 01:06:00 EST Find a Complicated Recipe http://www.sparkpeople.com/secrets.asp?tip=43147_find_a_complicated_recipe Instead of eating food, create food. Indulge yourself in all kinds of cooking gadgets and when a craving hits, spend time making a recipe. The more complicated, the better. If you need to grind 11 different spices with a mortar and pestle, best of all. Zest lemons. Use a mandolin.<br><br>Chew gum while you're cooking so you won't pop anything into your mouth while you are preparing whatever it is that you're making.<br><br>The trick is just stalling. By the time you are finished slicing, dici... Fri, 18 Dec 2015 01:02:00 EST Sparks Does Work http://www.sparkpeople.com/secrets.asp?tip=43131_sparks_does_work I have been with Sparks for a good while now I am able to Spread the word that if you keep tracking and post read and keep on top of the Videos you will loose weight. Sometimes you have to tweak a idea or a story to fit you cause we all know one size does not fit all.. Lost 58 pounds already and feeling good about being able to walk into a store and buy something new to wear.. I use to order all my clothes online but I can go and do it for myself.. I was so happy the first time I went and tr... Thu, 17 Dec 2015 13:25:00 EST Don't make change too complicated, just begin. http://www.sparkpeople.com/secrets.asp?tip=43130_dont_make_change_too_complicated_just_begin I have been asked, and have thought many times, about how and why I was able, after so many years, to finally make this a successful and lifetime journey to good health and fitness. <br><br>It obviously started with me, and me deciding after all this time, that I was not going to be out of shape anymore. A knee fracture was the catalyst for this. Being in a wheelchair changes your perspective, and it is easy to decide that is not the life you want for yourself. <br><br>I didn't make things to... Thu, 17 Dec 2015 12:30:00 EST Timing is Everything http://www.sparkpeople.com/secrets.asp?tip=43122_timing_is_everything One pound at a time...<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 best to keep your focus on eating the right foods--things that are healthy. Try to limit sugars, starches, high fat items. It is important to exercise every day. A good thirty minute walk is all you need to get the heart pumping and improve your cardio. I have found that eating protein with every single... Thu, 17 Dec 2015 09:23:00 EST Measure and track it. http://www.sparkpeople.com/secrets.asp?tip=43117_measure_and_track_it I have "dieted" for years. I used to count points from another weight loss program; I tried prepackaged food weight loss programs. There is no substitute for actually measuring and tracking what you eat. You learn how much you actually eat and can look back over your charts to see what works. With SparkPeople nutrition reports, tracking healthy eating is easy. Eventually, one begins to realize how much better they feel, sleep comes easier and ultimately exercising feels natural. I have been w... Thu, 17 Dec 2015 06:58:00 EST Tracking nutrition brings success http://www.sparkpeople.com/secrets.asp?tip=43114_tracking_nutrition_brings_success I've found that consistency in a number of areas in my lifestyle journey has been key to my success. Over a few secret of success posts I'll try to address each one and show how consistency has helped.<br><br>First, tracking nutrition every day, every meal, has been the cornerstone of my journey. Initially, tracking my nutrition simply taught me what, when and how much I was currently eating. The simple act of tracking brought about an immediate change in my eating and drinking habits, as it ... Thu, 17 Dec 2015 06:02:00 EST My secrect http://www.sparkpeople.com/secrets.asp?tip=43113_my_secrect I tried the 21 Day Fix and it worked incredibly well for me . I was able to get down to my weight in high school very easily, my body fat was low, and I was able to meet every goal I set for myself. I love this program. I was amazed at how well it worked. I have tried every way to get my body fat down. with very little success. I did put some weight back on because I had a very stressful time and did not do my maintence. I lost 3 people very close to me and have tried to help others heal. So ... Thu, 17 Dec 2015 04:42:00 EST Reduce the Carbs ! http://www.sparkpeople.com/secrets.asp?tip=43112_reduce_the_carbs_ Now that we are in the Festive Season,<br>there will be many opportunities for us<br>to over-eat ! Usually, one doesn't over-eat<br>the daily protein amount. It's the carbohydrates<br>and fats, that one wants to celebrate with,<br>that are going to put on those unwanted<br>pounds !<br>I have two secrets to help you, this Festive<br>Season ! Secret #1 - Don't start grabbing<br>and gobbling all the goodies you see !<br>Once you've enjoyed your first goodie, your<br>body craves some more ! Stick... Thu, 17 Dec 2015 03:39:00 EST Tracking Food and Drinks http://www.sparkpeople.com/secrets.asp?tip=43110_tracking_food_and_drinks I have the most success losing weight when I track everything I eat and drink. I try and track food and drinks as soon as possible after eating/drinking so that i don't have an opportunity to forget something that adds to my daily calorie intake. If I wait until the end of the day, for example, it is easy to forget the little items that boost my calorie count.<br><br>It is sometimes a chore to look up the calories in different foods and drinks, particularly items which are home-made, but wh... Thu, 17 Dec 2015 02:15:00 EST Water logged http://www.sparkpeople.com/secrets.asp?tip=43098_water_logged <em>194</em> <em>194</em> <em>194</em> <br><br>Water is my secret weapon. A person can drink all they want and the best part is that it is calorie free. And if you can drink tap water it is also very cost effective. Can't get much better then that cheap and calorie free.<br> <em>194</em> <br>Drink 16 ounces of water before every meal and snack. By drinking water before indulging in a snack I find a lot of times I no longer want the snack and if I do they are a lot smaller.<br><... Wed, 16 Dec 2015 22:49:00 EST Exercise and Eating Healthy http://www.sparkpeople.com/secrets.asp?tip=43097_exercise_and_eating_healthy Exercising and eating healthy along with being consistent and drinking a lot of water is the key. I switched to almond milk, egg whites, shakes in the morning, boiled eggs, chicken only but once a week. Fish, tuna, fruits and veggies..oh I cant for get nuts too. Being plus size and trying to accomplish weight loss is not easy since we can't do the same exercises as others or we have health problems. I walked on the treadmill for one hour and lifted weights then slowly I started crunches to w... Wed, 16 Dec 2015 22:42:00 EST Don't eat at least two hours before bedtime http://www.sparkpeople.com/secrets.asp?tip=43085_dont_eat_at_least_two_hours_before_bedtime I have found that by not eating for at least two hours before I go to bed, I am able to sleep better and longer, which aids in weight loss, as many studies have shown. I also believe that by going to bed on an empty, or near empty, stomach, your weight loss efforts will be more noticeable. I have read studies that show that no matter what time you eat, the food is metabolized the same; however, my personal experience has been that the later I eat, the more I hold on to that weight. <br><br>I ... Wed, 16 Dec 2015 19:26:00 EST Food preparation, make soup for lunches! http://www.sparkpeople.com/secrets.asp?tip=43084_food_preparation_make_soup_for_lunches I know SP pushes logging food and for good reason, it is one of the best reality checks in losing weight. I find if I prep my food for lunches the day before I can quickly pack a healthy lunch. When I put away leftovers in the fridge I now put them in portion sizes instead of a big container, that way I can glance in and choose veggies, soup or main dishes in the perfect size with little time. I also cut up celery, carrots and portion Peanut butter and jam into small containers to grab for... Wed, 16 Dec 2015 19:24:00 EST Pushing the water! http://www.sparkpeople.com/secrets.asp?tip=42985_pushing_the_water Recently we have, as a family, cut out all soft drinks, coffe, etc and are ushing water. The scales has finally moved in the right direction! <em>274</em> Sun, 19 Jul 2015 01:52:00 EST Raiding wardrobe for clothes that fit :-( http://www.sparkpeople.com/secrets.asp?tip=42984_raiding_wardrobe_for_clothes_that_fit_ When I want to eat junk, I just go to my wardrobe and see the clothes that don't fit any more...I throw away the junk! <em>274</em> Sun, 19 Jul 2015 01:50:00 EST Fear of failing http://www.sparkpeople.com/secrets.asp?tip=42980_fear_of_failing I'm am at the point where I'm willing to work with this but have fears of failing. Sat, 11 Jul 2015 18:55:00 EST Weight Loss Inspiration Bracelet http://www.sparkpeople.com/secrets.asp?tip=42975_weight_loss_inspiration_bracelet I put together a weight loss inspiration bracelet from items I purchased at the flea market. For a few dollars I have an item I can wear and keep with me always to remind me to BELIEVE in myself and BELIEVE I can do anything I put my mind to.<br>My bracelet is made from a second hand sterling chain bracelet with toggle clasp and a "BELIEVE" circle charm. If you would like to see I have loaded a photo into my Spark page photos.<br>It was very easy to put together with 2 pairs of needle nose ... Tue, 30 Jun 2015 13:10:00 EST Thinking away emoyional eating binge... http://www.sparkpeople.com/secrets.asp?tip=42971_thinking_away_emoyional_eating_binge I am an emotional eater. I'm discovering that when I have an immediate urge to eat junk food or sweets..not out of hunger but emotional driven desire to stuff my emotions down...if I take a moment and ask myself why....and ask myself what is bothering me...then I think about my goals...the want to grab junk food is gone in a few minutes....I can think myself out of an eating binge. Sometimes I have to think my way out two or three times a day but each time it gets easier to not cross that lin... Sun, 28 Jun 2015 07:27:00 EST Do weekly weigh-ins and drink water http://www.sparkpeople.com/secrets.asp?tip=42958_do_weekly_weighins_and_drink_water Viewing the weight scale daily is a no-no for me, because over a weeks' time, it will vary. What's important is the difference the week does for you. Also, I always drink 64 oz. of water daily. This fills the tummy, and it's also healthy for your cells and blood to keep everything in sync and work properly.. <em>30</em> Fri, 5 Jun 2015 21:15:00 EST Weigh and Measure! http://www.sparkpeople.com/secrets.asp?tip=42955_weigh_and_measure I think one of the more important things that really helped me that doesn't seem to get a lot of attention in articles here is a simple food scale. So many foods are hard to measure without one! Grapes, watermelon, meats, and a lot of other fresh foods, which is the kind of food you WANT, all become very easy to track. It's a great tool :) On a side note, measure all other foods, as well. Like use measuring cups and measuring spoons when required. Make it a habit. Wed, 3 Jun 2015 00:31:00 EST My little secret http://www.sparkpeople.com/secrets.asp?tip=42933_my_little_secret I am "secretly" attending weight watchers meetings to lose weight. This way I can eat what I want, still lose, and nobody is looking at me saying "I thought you were on a diet". It's not a diet, it's a life style change, and since nobody knows I don't have to worry about negative comments when I do eat, or mess up! <em>4</em> Tue, 14 Apr 2015 15:40:00 EST Brush Your Teeth Instead of Eating http://www.sparkpeople.com/secrets.asp?tip=42908_brush_your_teeth_instead_of_eating When I have a craving that comes at a time when I shouldn't eat, I brush my teeth. I think it's just a fact that no one wants to turn around and eat after brushing teeth, and it's great for your teeth. You can still brush your teeth if you're at work or out somewhere. And it doesn't have to be very involved, just a quick brush does the trick. <em>54</em> Sat, 7 Mar 2015 16:05:00 EST gum http://www.sparkpeople.com/secrets.asp?tip=42904_gum I eat small meals and gum between meals. Sat, 21 Feb 2015 21:10:00 EST Three Day Juice Fast http://www.sparkpeople.com/secrets.asp?tip=42892_three_day_juice_fast I have lost 39 pounds over the past eight months with a three day juice fast, once per month. I also walk about an hour each day. Fri, 6 Feb 2015 15:41:00 EST when I get hungry http://www.sparkpeople.com/secrets.asp?tip=42888_when_i_get_hungry I try to drink water if that doesn't help I will either eat a salad with just vinegar or I take a nap. Wed, 4 Feb 2015 08:43:00 EST Scale http://www.sparkpeople.com/secrets.asp?tip=42885_scale I have the perfect way to know exactly how many ounces are in the food I eat, ....., wait for it, I Weigh IT! I stopped eyeballing my food, the looks the food give me are deceiving. I stopped guessing, and now I am 38 pounds lighter in matter of 3 months. <em>301</em> Fri, 30 Jan 2015 19:03:00 EST Dessert Tea http://www.sparkpeople.com/secrets.asp?tip=42882_dessert_tea I have started drinking dessert tea after dinner and while watching tv or reading. My favorite is Stash Chocolate Hazelnut. Add a packet of Splenda and a splash of skim milk and it really does taste like dessert! <br><br>My 9-year old son is getting into it, too. We have started having "tea tastings" and keep a big jar filled with various flavors on our kitchen counter. He loves picking out his special tea every night instead of a bedtime snac Tue, 27 Jan 2015 16:48:00 EST Water the showstopper in your fridge http://www.sparkpeople.com/secrets.asp?tip=42869_water_the_showstopper_in_your_fridge Keep your water in the most beautiful, pitcher you can find. It will serve as a visual reminder each time you open your fridge to drink your water. It also lets everyone friends and family know that drinking your water is important and it takes center stage. <br>P.S. its also a wonderful way to get your kids to drink more water, in my house everyone loves to drink out of the pretty pitcher and my kids even refill it when it is empty or remind me to. <em>274</em> Mon, 12 Jan 2015 17:47:00 EST Don't give up in the middle of the day http://www.sparkpeople.com/secrets.asp?tip=42867_dont_give_up_in_the_middle_of_the_day Sometimes if I slip up by eating something I'm not supposed to (like cookies or candies), I throw away the rest of the day and think 'I'll just start again tomorrow' and end up overeating. Instead of this, look at the rest of the day as a new day, Sat, 10 Jan 2015 18:45:00 EST Eat Purposefully http://www.sparkpeople.com/secrets.asp?tip=42854_eat_purposefully I have found if l eat Purposefully, nourishing my body, chewing, not inhaling my food, that l am satisfied physically and mentally.<br>I went off all sugar almost 5 months ago and my cravings for nutritious foods increased dramatically. Thu, 18 Dec 2014 14:31:00 EST Bites, Licks and Tastes Count! http://www.sparkpeople.com/secrets.asp?tip=42844_bites_licks_and_tastes_count It is so easy to forget about counting the Bites, Licks and Tastes...those little samples eaten unmindfully while cooking. To really be able to visualize what I'm doing, every so often I will take the food I would have sampled and placed it in a baggie that I refrigerate. I do this for a week, adding to the accumulation from the previous days. It is a real eye-opener and helps keep me aware of the "hidden calories" I've may have actually had. This is especially helpful during the holidays Wed, 3 Dec 2014 20:33:00 EST