SparkPeople Weight Maintenance Secrets Learn some of the secrets of success for Weight Maintenance from SparkPeople members. SparkPeople Weight Maintenance Secrets 24- or 36-Hour Intermittent Fasting I'm a fan of intermittent fasting or IT. I do at least 1 or 2 of the 36-hour fasts each week. This helps keep my weight steady and helps keep my blood sugar regulated. I'm not diabetic, but my blood sugar does tend to fluctuate unless I fast. I have no problem with IT and find I actually have more energy on those days because the fat is being used as energy. The only time I don't do IT is when I'm on a vacation and visiting family or friends. After five weeks of being on the mainland USA this... Sun, 25 Jun 2017 13:04:00 EST Watch the Snacking Snacking is okay but there has to be a limit and choice. Plan your options, count the calories, etc. before you open your mouth. Emotional eating is the toughest to handle, so look for alternatives like carrot sticks and low fat dip. Pretzels instead of cake. Read the labels. Watch the amount of serving size and discipline yourself. This is the hard part for those of us who reach for a snack to cover the pain of rejection or loneliness or loss of some sort. Coping mechanisms can be diff... Tue, 13 Jun 2017 15:52:00 EST One & A Half This isn't the way for everyone but it works great for me. Everytime I feel hungry I drink water,never drank so much water in my life! I have one small meal a day,usually at lunch and a cup of soup for dinner. I don't drink anything but water,no coffee,no soda,no tea,no milk nothing but water. I love ice cream so I treat myself to half a cup every once in a while. It is a slow process but it is working and to me that's what counts.Here are two pictures, both face shots, first is when I was a... Tue, 6 Jun 2017 00:41:00 EST smaller weight loss goals Making 5 pound goals<br>making small 5-6 pound goals <br>3/3/ - 3/10 419-415 <br>3/10-3/20 415-409 <br> 409-404 <br> 404-399 <br> 399-394 <br> 394-389 <br><br><br>I find for me the best way for me to stay on track is to look at this with smaller goals. For me smaller goals are the easier way and best way for me to stay on track. With 5 pound weight loss goals I can look at it like 5 pounds that is nothi... Fri, 24 Mar 2017 11:02:00 EST Forgive and forget I have fallen off the wagon and ate foods I knew I should not. I now stop torturing myself because of it. I start fresh the next day, back on track. Weight management is a life long process. If I don't endulge now and then, I am not living. My strategy is to enjoy life and feel great about me. That will not happen if I am busy beating myself up over a minor setback. Besides, so many days I watched everything that went in my mouth. My heart would drop when I weigh myself the next mornin... Sun, 29 Jan 2017 18:40:00 EST Chewing Gum aids in Weightloss Chewing Sugar Free gum can help reduce cravings for sweets. I chew gum whenever I find myself getting hungry or shall I say craving sugar. I find that chewing gives me a sense of eating without actually eating. Therefore, helping me to lower my calorie intake.<br>Some people say chewing gums stimulates their appetite. We are all different so if it does stimulate your appetite, try drinking water instead. Some of the gums I chew are flavored like ice cream, chocolate mint for instance is my f... Fri, 27 Jan 2017 14:42:00 EST Develop habits that you can live with for a lifetime. Whatever may be the popular diet right now, AKA: FAD DIETS, are roads to failure. <br><br>Most of these diets (maybe all), tell you that you can eat only specific foods and/or "YOU CAN'T EAT THESE FOODS!" Its unsustainable for a lifetime and I'm here to tell you that if you can't continue your meal plan and activity for your WHOLE life, no matter how many beautiful years that may be, you aren't going to sustain your weight or your weight loss (or your weight gain for those lucky few) for yo... Tue, 17 Jan 2017 14:49:00 EST Consistency is Key As I have changed from weight loss into weight maintenance, I have learned that the one secret to success is consistency. I still need to keep track of my fitness and eating every day, and find that by reaching my daily goals in these areas most every day keeps me on track and keeps the weight from creeping back. <br><br>The skills I learned while losing weight come in very handy with weight maintenance. By consistently choosing for healthy options, the occasional splurges don't mean that I'm... Sun, 15 Jan 2017 06:52:00 EST Stop Drinking Alcohol Completely I started in Spark 6 years ago and lost weight but gained it back and lost weight and gained it back. My diet was great and I worked out hard, but I kept yoyoing up and down about 10lbs (230-240lbs). I became perplexed and got mildly depressed and stressed.<br><br>I got sick and tired of the same pattern and decided to really review my overall health and lifestyle. I kept coming to the conclusion that drinking alcohol may have been the big anchor, but denied it over and over. Finally in Octob... Tue, 27 Dec 2016 20:59:00 EST The mindful work of learning to love. In 1989 I lost 25 pounds and I have kept them off. How? By learning to love. When I started, I thought I just needed to go on a diet. I joined weight watchers and I had never exercised regularly. I walked, then I ran, then I completed 10 marathons in 10 years. I learned to love exercise. I was an emotional eater. I went to therapy to discover why and read books by Geneen Roth. I needed to calm myself, so I went to a Buddhist retreat and then back again five more times, studying the practi... Wed, 30 Nov 2016 22:09:00 EST Weight Management: Food Scale For me I have found a food scale is an absolute must. It provides a level of accuracy to my food log that measuring cups just don't. I definitely feel more confident about exactly how much I am eating. Being confident in what and how much I eat removes any fear/guilt that I had in the past. Before I bought a food scale, I limited myself to a handful of foods that I knew were healthy and low calorie. Foods that I knew would be hard for me to over eat on. However, if I ate something outside of ... Wed, 23 Nov 2016 19:33:00 EST Lets talk for a minute.. OK.. you have made the goal but now what happens... You get up in the middle of the night and open the fridge.. Why what happens.. the light comes on and now you can see clearly what you may like to have as a late night snack... Nope.. I am not sure of who put the light in the fridge but it is not because you need a little something when you wake up... Go back to sleep.. My advice is to stay with Spark People cause they are here for you all the time even if it is a reminder that you have made... Wed, 9 Nov 2016 11:52:00 EST How Maintain at Winning & Losing OK, I have not reached my weight loss goal as of yet. But congratulations—to me cause I am still in the game and that there is a cause to celebrate! Now all I need to do is make sure I am one of the 5-10% of “weight-losers” who manage to keep it off over time. So, am I doing now is just walking, I need to incorporate body bearing exercises when time permits. I still probably have more questions than answers for anyone interested in how I do it? <br><br>Coming up with the right answers—for my... Tue, 8 Nov 2016 14:39:00 EST Finding Happiness with My Weight As a person is learning to how to accept and appreciate my own body, the following are my tips for working towards body peace.<br><br>Accept myself and the thoughts I have about my body. The first step for me is moving away from body hatred is beginning to work towards body acceptance. When I have negative thoughts about your body swirling around my head, I try saying to myself “thank you mind for that thought,” and then allow it to pass by. You do not have to believe everything that you thin... Tue, 25 Oct 2016 16:52:00 EST Consistency: Weight Maintence I got up this morning and I weighed myself. 101.0 was the digital readout. How could I have been 102.2 just yesterday and today, I weight over a pound less?<br><br>My consistency really pays off. Drink plenty of water. Stop eating when you've hit your calorie goal. Keep track of your calories and your steps.<br>Get those 5,000 steps in every day. <br><br>Most people hate the word discipline, but it is what works. Call it consistency. Call it whatever you like so long as it keeps the weight of... Sun, 23 Oct 2016 09:17:00 EST Weight in Moderation So I like food, probably more than the average person. They say men think about sex 19 times a day, but that’s tame compared to my vivid food fantasies. Being healthy is also really important to me, so I had to find a way to balance my desire to eat even the fake fruit in hotel lobbies with my need to be healthy and treat my body right. I read up a lot on different diets, approaches, and lifestyles. What struck me in my research is how prescriptive and staunch most methods are.<br><br>I’m fro... Tue, 18 Oct 2016 08:59:00 EST You Got to Change your Habits When you get back and you reach your right weight to where you want to be.. I am saying I have seen a lot of others come back cause one thing is when you loose the weight you need to get a maintenance plan and keep to it.. Just because it is not just your weight.. You slip right back into bad habits will creep right back.. I try to explain this a lot to others that have came back and want to get started cause they had gained 40 or 50 pounds back and wonder what did I do..?? The thing is you j... Sun, 16 Oct 2016 14:42:00 EST Accountability and Tracking I have been Tracking my Food and Exercise since joining Spark People 12/2009. I lost quite a bit of weight in the beginning but gained most of it back when I moved back to NC to care for elder mother.. Working 10# hours and caring for mom took a toll on me. I finally had that aha moment, 11/2012 to get back on track. I made small goals and lost 10 lbs. through the Holiday's. I did the Spark Videos and Coach Nichole's Challenges. Not such an easy time to lose weight, but so glad I did. ... Tue, 11 Oct 2016 08:45:00 EST Don't Try so Hard Well lets see .... I got to the point of where I want to be and now what... Do I have to stay on the diet roller coaster or do I have to keep in the race..? Do I need a plan or wing it..? Can I just live life and go on..? What and which way is good for you.. Well I did make it to the point of where I feel good about the way I am but if you are on Spark People and your at the point you want to be.. Make sure you have made and changed a lot of your unhealthy choices and they way you look at foo... Wed, 5 Oct 2016 14:14:00 EST Suggestions for Weight Maintenance After Weight Loss Congratulations! You’ve reached your goal with hard work. NOW what? Maintenance. Hard work which requires effort and commitment. It is NOT about diet, it’s about adopting and maintaining a healthy life style. So, how do we do that?<br><br>EAT SENSIBLY if severely restricting calories, you metabolism rebels . . . it slows down. You can develop chronic fatigue,. You immune system is suppressed. Thyroid function is compromised, and you can stress your adrenals. In response to this, y... Wed, 28 Sep 2016 06:01:00 EST Maintaining Weight During Pregnancy So maybe you’ve been taking the expectant mom maxim “eating for two” just a little too literally (in other words, you’ve been taking everything you normally eat, and doubling it). Maybe the queasies have had you seeking comfort in carbs: bagels by the bagful…crackers by the crateful…pasta by the pile. Maybe you’ve decided long ago that pregnancy was going to be your official break from watching your weight <br><br>— that for once in your adult life, you were going to go for the gusto (and the... Wed, 14 Sep 2016 08:19:00 EST Think Long Term Commitment It is a long Term Maintenance and a commitment when loosing weight.. After carrying all the baggage around for a good while.. and old Habits Creep up and before you know it .. Your back to the same old same old... You really need to commit yourself to a better life style and way of eating... I know cause I have gained and lost a couple of pounds.. You have to keep a watch on the portion control and also commit to exercising.. Sitting around like a Couch Potato is not going to help the fact.. ... Tue, 13 Sep 2016 18:03:00 EST Eat, Love, Pray & Share the Love I make a concerted effort to share my meals with as many people that will partake of the meal. For me this really helps with portion control, as there is a specific amount for each person. I mean its an easy thought process. If you roast a chicken and it's just you and your husband, that literally spells out the possibility for a half of chicken for each of you. If the chicken really rocks and it's really, really tasty one might be tempted to go back for seconds, sometimes thirds. If there ar... Wed, 7 Sep 2016 07:51:00 EST Maintaining Your Waistline You've probably heard that 95 percent of all diets fail. In other words, almost everyone who loses weight eventually regains it. This isn't true, but it's easy to understand why so many of us believe it. <br><br> The problem isn't really with diets. It's with a lack of guidance after your diet. Christopher Sciamanna, M.D., discovered this the hard way. After losing 30 pounds, he described his new, lower weight as "shockingly challenging" to maintain. <br><br> Luckily for him—and for the rest ... Wed, 7 Sep 2016 06:39:00 EST A WEIGHTless Journey <img src=""><br><br>Its been a long journey... My Husband, Michael has been by my side throughout the journey...<br><br>I started My Weight Loss Journey in September of 2008... My weight was over 225 lbs... After seeing pictures of me on our trip to California.. I broke down in tears... Where have I gone... I had put on so many layers to cover who I am... I knew I had to make some major changes in myself... and my... Fri, 2 Sep 2016 09:34:00 EST Why Low-Carb Diets May Be Ideal for Most People, Including Athletes Why Low-Carb Diets May Be Ideal for Most People, Including Athletes<br><br><br>Jeff Volek, Ph.D., and registered dietitian and professor in the Human Science Department at Ohio State University, has done enormous work in the field of high-fat, low-carbohydrate diets, investigating how it affects human health and athletic performance.<br><br>Volek has published many scientific articles as well as several books, including "The Art and Science of Low Carbohydrate Living," and "The Art and Scienc... Sat, 27 Aug 2016 11:10:00 EST weigh in every morning before you start the day i weigh in every day. it helps me to keep off the 85 pounds i have lost so far.this keeps me on track. i have try not to weigh in every day and i let my guard down. and i seem to eat more.<br>i still need about 20 pounds to get off. so i'm treating this as a life style change. i'm trying to learn how to swap out certain foods i love for healthier options. and trying to learn how to cook foods lower in carbs and calories. i'm learning more about food labels and ways to deal with stress eating.... Thu, 25 Aug 2016 18:30:00 EST keep trying be positive I had to have surgery in October of 2015, the surgeon and the head radiologist talked to me a lot about food , the way food is processed has a lot to do with our health. I went out and bought a quarter of a cow from a local farmer, bought local honey , I have read so many articles on food what to eat and not eat. I don't eat anything with high fructose corn syrup any more because it is not good for your body, no caffeine , limit my cheese intake exercise everyday no matter what I have got to... Wed, 17 Aug 2016 13:16:00 EST eating out bring half home I go out with friends from time to time and I have tried to eat less, but found that if it was on my plate I tended to eat it. I heard about this from a friend and it works. When you order your food ask for half to be boxed up for later or get a box and do it yourself. You will need to cut everything in half and put half in the box seal it up put it in a bag and tie a knot in the top of the bag. <br><br>I do this all the time and it has changed everything. I don't worry so much about what I ... Wed, 10 Aug 2016 19:49:00 EST Weight, BMI and Body Comp Secret: Do a body composition test -- it will be money well spent.<br><br>I had a body comp test at the doc today. My third in a year. Typically, when I go in, we just weigh and measure waist and neck, blood pressure and then figure BMI. But, there are markers -- typically after a certain weight loss percentage -- when we evaluate what my body is doing. <br><br>Today was one of those "marker" days. After plateauing for 2 months (but still with consistent inches lost) and then having a sudden ... Tue, 9 Aug 2016 15:55:00 EST Ways to Maintain Your Weight Loss You've probably heard that 95 percent of all diets fail. In other words, almost everyone who loses weight eventually regains it. This isn't true, but it's easy to understand why so many of us believe it. <br><br>The problem isn't really with diets. It's with a lack of guidance after your diet. <br><br>1. Exercise at least an hour a day, almost every day<br>2. Follow a low-fat, low-sugar, low-calorie diet<br>3. Eat more or less the same stuff all the time<br>4. Minimize TV watching<br>5. Eat b... Sun, 31 Jul 2016 22:09:00 EST You May have thought it was over..... <img src=""><br><br><br>Yup.. Exercise.. and you thought it was over with... Just when you thought you were home free.. You get hit in the head with Oh No..! Arthritis I have three types and loosing weight had helped to take the pressure off of my joints and off a lot of my Medications.. I am tickled to not have to take a lot of medications that made me feel dizzy and light headed .. Chair exercises I did start wi... Thu, 28 Jul 2016 14:36:00 EST Maintaining Healthy Weight Yes.. We have made it to this point but look at this as not just a rambling of a old person.. Most of the pictures of models and photos all over are mostly Photoshop and air brushed.. Yes my Grand Daughter said she needed to drop about ten pounds.. No she don't cause she is perfect and at a ideal weight.. She is fine just like she is and showed me a picture of one of her friends.. I got all over her cause I know that that person has a problem and needs help .. She is way too thin.. but now ... Sun, 24 Jul 2016 17:21:00 EST Maintenance is the Key.. Well I figured that I needed to write this down cause I needed it.. We all have been through a roller coaster ride.. Up a few down and up.. Well I finally made it and I noticed three pounds that was not there three weeks ago.. so I was reading on Spark People about Weight Maintenance.. Yup if you have been through the ringer and have taken a long haul to get to the place and bang.. Your back.. I stayed here to help others and encourage them as others did for me... If there is one thing everyo... Sat, 16 Jul 2016 15:14:00 EST Eat to Live I use to be told dont put it in your mouth and I took that to heart. I only ate 1 meal a day and had my first snack at 2:30 pm. My blood work kept coming back that I was starving. I thought they had the wrong person. At 100 lbs over weight how could I be starving. I was sent to a nutritionist and told to eat. I did it was a chore but I started to lose weight. Then we got into whole foods. I started looking at ingredients. Now I stay away from labels, and names of things I cant say and flours.... Thu, 14 Jul 2016 22:04:00 EST Senior Nutrition Weight Maintenance Senior nutrition addresses the special dietary requirements of the elderly. Although wise food choices and a balanced diet are essential for older adults to maintain a healthy lifestyle and to promote longevity, there are various obstacles that prevent or limit seniors from practicing and benefiting from good eating habits. Such obstacles include loneliness, depression, economic concerns, lack of cooking skills or desire to cook, inadequate nutritional knowledge, reduced capacity to absorb an... Mon, 11 Jul 2016 06:38:00 EST Tips for Maintaining your new weight... For myself I have read many blogs and articles just to be ready for the day I got rid of my weight and then how to maintain it... Eating breakfast actually helps with weight loss and long-term weight management....When you skip breakfast your blood sugar drops even lower... As a result you become hungry and have less energy.... This sets you up to impulsively snack in the morning often on high fat sweets ...or to eat extra servings or bigger portions at lunch or dinner.... I saw this happen w... Thu, 7 Jul 2016 01:11:00 EST Maintaing Weight after Loss 1. They do it for themselves first.<br><br>"Your desire to maintain must be driven by something that's deeper and consistent with your own internal values," says Scott Kahan, MD, director of the National Center for Weight and Wellness.<br><br>Take some time to think about what's really important to you and how your weight ties into it. For example, you want to be there to see your grandkids grow up, or to take that biking vacation you've always wanted to do.<br><br>2. They prize exercise.<br>... Tue, 28 Jun 2016 07:00:00 EST Maintaining Healthy Weight Now when you get to your weight loss you have to maintain your balance between staying on a healthy diet and keep active.. It is like trying to balance your life with your diet.. Since I have lost this weight I want to keep it off so I have to remain active and watch how I eat.. Old habits will sneak in if you don't watch out.. it takes willpower and motivation to make and maintain changes in your life... and by passing the unhealthy fast food chains and not turning in... Make the Most of You... Tue, 28 Jun 2016 00:46:00 EST Holding on to your new look Maintaining your new weight is best done through a combination of diet and exercise.... You can focus your efforts on maintenance and adding exercise but the best results come from doing both... Here are some exercise tips I have done and it may be helpful to you to help maintain your weight after you've shed some pounds.... Make sure that what you have learned about portion control and your food intake .. Keep your feet moving and make sure you burn as many calories as you take in..walking ... Wed, 22 Jun 2016 17:26:00 EST Weight Maintenance is a must.. When we get to the point of our Weight and we just cant stop and not do anything.. We need to always have a Weight Maintenance Plan .. I would say keep a eye on measuring about every two or three weeks.. Still keep a eye on how your cooking and how much you eat.. If you start to feel like things are creeping back take action then...Keep yourself and maintain a low calorie low fat diet and keep away for a lot of sugary drinks and Junk... Keep the habit on weighing yourself at least once a m... Sun, 19 Jun 2016 14:02:00 EST Enlist your spouse to help you stay on track My husband has helped me maintain my goal weight for almost 8 years now by (1) weighing and measuring just about everything we eat and by doing much of the cooking. (2) He is always ready to split a meal when we go out to eat and we can even have a little dessert by splitting whatever we order. We went to a steak house with a group recently and as usual split a 6 oz. sirloin and salad. One of the group looked over at our plates and compared them to his ( which contained way too much) and he... Thu, 9 Jun 2016 11:20:00 EST Maintenance for After Your There So you made it this far.. You have reached your goal and now what will you do...Well I am almost there and I now am trying to set up a Maintenance Strategy to make sure it stays off.. I really do not want to go back to the old body that had been through a lot and then work it all off just to turn around and be in the same boat... but you don't want to feel like you're on a diet for the rest of your life either... I have seen people return to loose the weight again and I am guessing but I wo... Thu, 2 Jun 2016 11:39:00 EST Now go workout <br>Yep. This is our inner voice, telling us we are tired, we did this two days ago, we don't feel good. NOPE. Get up and get out there. <br><br>Why should I? Because taking care of you is your job. It is your lifetime commitment to you. Exercise is an important component of that. I could cite a LOT of Scientific studies, showing how exercise keeps your heart in condition, helps you maintain a healthy weight, helps you lose weight, and keeps your mind in balance. <br><br>There are so many rea... Wed, 1 Jun 2016 09:03:00 EST Ways to Maintain Your Weight Loss You've probably heard that 95 percent of all diets fail. In other words, almost everyone who loses weight eventually regains it. This isn't true, but it's easy to understand why so many of us believe it. <br><br>The problem isn't really with diets. It's with a lack of guidance after your diet. After losing 100 pounds, I described his new, lower weight as "shockingly challenging" to maintain. <br><br>1. Exercise at least an hour a day, almost every day<br>2. Follow a low-fat, low-sugar, low-ca... Fri, 27 May 2016 20:28:00 EST MAINTAINING WILL BE HARD 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, 14 May 2016 04:16:00 EST Keep Sparking - don't disappear! Many people think that "well, I'm at goal, I'm done and free!!" and then...they disappear from Spark.<br><br>My tip: Don't. Don't leave Spark. <br><br>Keep active through Maintenance, join the Maintenance team, take on a leadership role to pay it forward...keep doing what you are doing to learn how to deal with being on Maintenance!<br><br>The natural tendency to feel the freedom of goal weight is to celebrate... and then the slack off trend starts. Before you know it, ... Wed, 11 May 2016 06:22:00 EST Us the Nutrition Tracker Religiously I've lost 35 pounds, made it to my goal almost a year ago now. My secret to success is that I use the Nutrition Tracker religiously. EVERY single thing I eat is recorded there. I don't cheat. Sometimes I skip doing it on the weekends, but on Monday I try to remember it all and put it in, lots of times I go over on calories, but that just adds to my reasoning of why it is so important to do every it every day.<br>The nutrition tracker also helps me to make sure the combination of foods I eat a... Wed, 4 May 2016 11:37:00 EST HOLDING MY OWN 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... Mon, 2 May 2016 08:49:00 EST Maintaining Weight Loss Whether you're trying to lose weight, gain weight, or stick to your current weight, you might be tempted to look up the suggested calories per day for your gender, age, and activity level. The following chart should only be used as a reference point because every person is so different metabolically even when they are the same size and gender. The following suggested calorie ranges are generated using the Institute of Medicine’s estimated energy requirement calculation.<br><br>To maintain wei... Mon, 2 May 2016 06:39:00 EST Why weight maintenance can be so hard When it comes right down to it, weight loss is a fairly straightforward proposition. Making better food choices, cutting back on your calories and getting more exercise pretty much sums it up. But once you’ve lost the weight, you might find that weight maintenance is a lot more difficult. Maybe you are so “done with dieting” that you just can’t wait to go back to eating the way you used to. Maybe you feel that you lost weight because you’ve been eating so carefully – and now you’re worrie... Thu, 28 Apr 2016 20:59:00 EST RESPECT YOUR LIMITS I have been fat since I was a child. My problem is partly genetic but it was greatly exacerbated by the chaotic dynamics of my family. I was never able to lose weight until I left my family. Even after leaving my family I have been shocked at how hard it is for me to stay on a healthy eating regime. I diagnosed myself as a "hard case" years ago which has helped me accept the fact that it is much harder for me to lose weight than it is for most people.<br><br>I have had to give up two impo... Thu, 21 Apr 2016 07:00:00 EST TRYING TO MAINTAIN 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, 19 Apr 2016 08:51:00 EST Keep it off with exercise! I have 3 girlfriends who are obese. They are always seen with either a sweet tea or a Coke in their hands. All three, now past middle age, have diabetes.<br><br>Girlfriend #1 has given up sweet tea and assorted sugary carbs, and she has lost a ton of weight. In fact, I am sure her BMI is normal. But she has no feeling in her feet, a sure sign that the diabetes has taken its toll already. Her aunt had to have an amputation due to diabetes. The doctor has advised her time and again to wal... Sun, 10 Apr 2016 10:14:00 EST DOWN ANOTHER 8.2 POUNDS THIS WEEK I have been dealing with weight issues since I was about five or six years old. I have done lots of diets, exercise, and even a medical fast. I have had many levels of success and failure over the years. However, now I believe that I have a grasp on what I need to do to be successful. I have a compulsive eating disorder. I have to remain very structured in what I do every day. I am not somebody who can just come into work when there are doughnuts, have one and be fine about it. I have to be v... Fri, 8 Apr 2016 10:23:00 EST Best tips for maintaining weight after weight loss You’ve Lost the Weight – Now What?<br><br>I begged him not to leave me. Right now, he needed me more than ever. But I’d been through this before, and I knew he’d be back. And I would be waiting for him….<br><br>His name was Frank. He’d been my friend and workout buddy for nearly a year, and with plenty of guidance on my part, and a lot of hard work on his part, he was 60 pounds lighter. But the day he hit his goal weight, he decided we were through. In his mind, his weight lost task was... Tue, 29 Mar 2016 20:28:00 EST Getting medicinal assistance If there's one constant thing I've seen in weight-loss help articles, it's a push to talk to a doctor before starting any weight loss regiment. I always ignored that. Aside from the weight issue, my health was fine with no weight-related illnesses. <br>When I did go to my doctor for an allergy issue, he mentioned tackling my weight. I was a bit taken aback since it didn't occur to me that medication might help with my weight loss. He suggested a medication that had been around for a while and... Sun, 20 Mar 2016 23:35:00 EST TRYING TO KEEP 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... Fri, 18 Mar 2016 22:55:00 EST STRUGGLING WITH THIS ALWAYS 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, 17 Mar 2016 17:37:00 EST Keep Your Eye on the Ultimate Prize When you lose weight and want to keep it off. My Though's has always been, “the things you do to shed excess pounds have to be the very same things you do to keep them off.” You can’t simply start eating more food or increasing your daily intake of all foods... once you reach your weight goal unless, of course, you ramp up the exercise... If you do, you will inevitably regain some of the weight you lost.It should be a plan that’s healthy, balanced and relatively easy to stick to long-term. Ca... Mon, 14 Mar 2016 12:26:00 EST MAINTAINING 100POUND LOSS 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, 5 Mar 2016 13:16:00 EST TRYING TO MAINTAIN 100 POUND LOSS 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... Sun, 21 Feb 2016 03:14:00 EST TRYING TO GET BACK ON TRACK I have been dealing with weight issues since I was about five or six years old. I have done lots of diets, exercise, and even a medical fast. I have had many levels of success and failure over the years. However, now I believe that I have a grasp on what I need to do to be successful. I have a compulsive eating disorder. I have to remain very structured in what I do every day. I am not somebody who can just come into work when there are doughnuts, have one and be fine about it. I have to be v... Sat, 20 Feb 2016 15:13:00 EST Happy V Day I am having the best Valentine's Day ever. A good hearty nutritious breakfast with ham and veggie omelets and fresh cut fruit and berries.<br>We are putting a 4 dimensional puzzle together of the Chicago skyline, which is quite a challenge. It is just under 1000 pieces, which we usually can put together easily in around six hours.<br><br>Had a really nice walk this morning with my dog. A light snow had fallen, so it was really beautiful. I could feel the fresh cold air hit my lungs with ever... Sun, 14 Feb 2016 13:38:00 EST Pick center weight as goal, not the lowest achieved I often read blogs in which Sparkers complain about "gaining" 3-4 pounds overnight, and being worried about it.<br>Human body is very complex, several pounds of matter coming in and going out every day, it would be a miracle if weight fluctuation would stay within 1 pound or less. Add hormonal changes of female cycle, and weight can fluctuate over a 5-6 pound range, without any relevance.<br><br>To see clearly, I record my weight every day, naked, first thing in the morning after peeing. So I... Sun, 14 Feb 2016 04:55:00 EST Not as easy as I thought it would be.... After you've slimmed down, should you use a different strategy for maintaining weight loss? Or will the same steps that help you drop pounds in the first place still work?<br><br>After you've slimmed down, should you use a different strategy for maintaining weight loss? Or will the same steps that help you drop pounds in the first place still work?<br><br>Planning to go on a diet? Prepare yourself—literally. According to a recent study from Stanford University, it’s easier to keep the weight ... Sat, 13 Feb 2016 20:48:00 EST HOW I TRY TO MANAGE MY WEIGHT 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... Mon, 8 Feb 2016 14:46:00 EST WALKING IS BETTER THAN YOU THINK While many people think that walking doesn’t burn many calories, it has been shown that brisk walking for one mile burns nearly as many calories as a mile of moderately-paced running. And even slow walking will confer some health benefits. Spring is just around the corner, and this season of renewal is the perfect time to get active and reap the benefits of this excellent form of exercise. Being outdoors on warm, sunny days appears to improve both mood and memory, and a walking program can he... Thu, 28 Jan 2016 12:15:00 EST HOW I MANAGE MY WEIGHT 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, 26 Jan 2016 08:55:00 EST Back in Time Travel back into time through your journey. When you find you are struggling to maintain, it may be time to look at what you did in the past. I find that starting back near the beginning with planning and creating a new workout plan or diet plan helps me maintain.<br><br>I love finding a blog post or exercise chart from the past and reigniting that spark that I once had. This is much easier to do here on SP when you have everything stored for you, but if you do not have the history here on... Sun, 24 Jan 2016 14:13:00 EST WHAT I NEED TO DO 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... Sun, 24 Jan 2016 01:06:00 EST How to Maintain Once You Meet Your Goals I was asked to talk a little about maintenance. This is a tough topic. There is a great SparkTeam that I encourage everyone to join, at whatever point you're ready to start thinking about maintenance - even if you're not at your goal weight yet. Look for "At Goal & Maintaining + Transition to Maintenance" in SparkTeams.<br><br>Maintenance, just like the rest of this journey, is different for everybody. For me, it wasn't that much different from the weight-loss portion of the process. I was st... Sun, 10 Jan 2016 13:02:00 EST Hello Moderation, Goodbye Food Restriction I was overweight or obese my entire life, and I lived in a world of world fluctuations. From the time I was a teenager, i looked for magic ways to lose weight. I tried numerous fad diets. I also had an eating disorder from the time I was 17 until I was in my early twenties. I have since recovered from my eating disorder (bulimia), but I was not yet healed because I categorized foods into good/bad. If I thought something was "fattening" I avoided it like the plague. For several years I simply ... Fri, 8 Jan 2016 16:21:00 EST HIIT works with any activity Living by choice in a colder climate means that outside footing is not always even or ideal (think: slippery, inconsistent traction). So running and fast walking are not my preferences in the winter, stormier seasons, even though I will snowshoe or use an outdoor bike on "Rails - to - Trails" routes.<br>I knew that very fit individuals used High Intensity Interval Training (HIIT) for aerobic activity at the high range of heart rate training; I didn't anticipate the benefits I would experience... Mon, 4 Jan 2016 02:14:00 EST My strategies for maintaining What a morning of catching up reading spark blogs, so much food for thought, such good ideas, support, strength.... i do love this community.... <br><br>but on to beck blue chapter 2 - the chapters already seem meatier, longer to digest, than beck pink, so i will break things down, blogging the foundation strategies today, the escape plan tomorrow. <br><br>the ten foundation strategies give the skills we need to lose weight - for as long as we want to maintain weight loss, which is the MAIN t... Sun, 3 Jan 2016 20:00:00 EST Tracking weight and measurements keeps you honest! I have kept a journal of weekly weigh in and body measurements since I was 18 years old. It has been the single most important thing that has enabled me to stay within 10 pounds of my current weight for over 30 years. I did stop keeping track for two years during a very depressing part of my life, my weight went over 200 pounds. The decision to change my lifestyle to be happier and healthier included making myself accountable for my actions. The first step was to pull out that journal and get... Tue, 22 Dec 2015 19:23:00 EST Stopped The Power of the Scale I have maintained my weight more or less since September. I can't say the exact number because I did it by completely abstaining from weighing. The scale was my dictator, my mood changer, my food guide, pretty much my everything until I had to say STOP. I am more than a number.<br><br>I continue to track. I continue to do Hot Yoga and/or Walk everyday. I continue to eat healthy. I continued to use the 80 to 20 whole food balance that I incorporated to lose the 20 pounds I needed to lose.... Tue, 22 Dec 2015 15:32:00 EST Be a Master of Weight Maintenance You may have been in weight loss mode for so long that when you have reached what is considered to be goal weight you may not be certain on how to maintain your new weight. <br><br>Many of the new habits that have served you well during your weight loss journey will serve the same purpose when you are learning the habits and ideas of staying within your goal weight. For example drinking 64 ounces a day of water, getting 7+ hours of sleep in a session, eating enough protein, fiber, carbs and c... Tue, 22 Dec 2015 01:47:00 EST Oh Happy Day Six years ago, I weighed in at 350 pounds. I didn't even have to ask myself, "How did this happen to me?" I knew exactly how it happened. When I was 44 years old, I was in a car accident and broke my neck in 3 places. Then six months later, I was diagnosed with MS. At the same time, my gall bladder burst and I was in a coma or eight days. Talk about a person becoming depressed and waiting to die. I was also watching all of those tv shows such as, "My 600 Pound Life", etc and I just kne... Mon, 21 Dec 2015 01:15:00 EST Keeping the Weight Off I have been in maintenance for a long time now. In my opinion, keeping the weight off is more challenging than losing it.<br><br>The first and most important thing is not considering it a diet while you are losing the weight. It is a commitment to live a healthy life from now on. You need to know you can never go back to the things you did before. <br><br>Some of the things I find helpful to me are listed below:<br><br>1. I weigh myself every morning when I get up. It sets the tone for ... Sat, 19 Dec 2015 22:03:00 EST The end to yoyo weight <br><br>Last year when I began my weight loss journey, and had lost about 30 pounds, I stated to worry about when I got to my goal weight.<br>In the past when I would get to my goal weight, I would ultimately feel lost , not knowing what to do next and thus gaining back the weight eventually.<br><br>This time, I learned a lot about myself. I learned that if I wanted to keep the weight off, I had to create new goals for myself at the end of the weight loss journey. In order to maintain the new... Fri, 18 Dec 2015 23:58:00 EST Weigh yourself every day to maintain your weight Most of the time, I hear people say that you should only weigh yourself once a week. I have better luck with weighing myself every day, and here's why. When I first reached my goal weight, I continued to stay on the Spark People menu plan, but hard as it had been to reach my goal weight in the first place, I easily swept past and lost so much weight that people began to offer to buy me groceries. I tried asking on the forum what I should do, and someone suggested I stop "dieting" but conti... Fri, 18 Dec 2015 21:38:00 EST Effort leads to ease and relief - just give it time and keep learning!! I'm writing this to those Sparkers who are overwhelmed by the many things to keep in mind to build a healthy lifestyle.<br>I agree, it looks like a lot!<br>But we don't have to do it all in one go.<br>Building a healthy habit requires effort, but once the habit is learned and becomes automatic, it brings relief and ease.<br>Actually making the effort is more pleasant already than going on with old unhealthy habits.<br><br>Two main cornerstones of a healthy lifestyle are eating well and being... Fri, 18 Dec 2015 04:13:00 EST Log in that food The secret to my success of keeping of 15 or more pounds for two years is to track my food when and where I can. It made all the difference. I was working out and still not losing weight and occasionally gaining a few pounds here and there. I found Spark people and began to log my food daily. It was a big surprise to find out exactly how much food I was eating compared to how much food I thought I ate daily. I was consuming close to 2800 calories or more per day. I try to track even the... Wed, 16 Dec 2015 19:17:00 EST Weigh Daily We hear a lot about the danger of weighing daily during weight loss because of natural fluctuations, but in maintenance, I find it beneficial to weigh every day. This way, several pounds cannot creep up and surprise me. If my weight goes above a certain number, I immediately take steps to bring it back down. <br>With the holidays, my weight increases due to parties and a different way of eating. Not only do I maintain habits that work well, where possible, but I try to foresee options at part... Wed, 16 Dec 2015 17:37:00 EST Never never let yourself get too hungry & exercise every day My secret to maintaining my weight is to always plan to eat at certain times so I'm never hungry. Getting over hungry not only makes me eat things that I shouldn't but sometimes gives me headaches. Also, plan exercise every day regardless even if it's only for a short time. I always exercise first thing in the morning and as I am going to sleep I figure out how much time I will spend and still be on time for the rest of my day. Thu, 23 Apr 2015 21:17:00 EST Finding the Right Mental Attitude <em>245</em> When I get on my scale daily or weekly , I want to have the right mental attitude ! I have never liked the scale , I have not thrown it across the room yet ! I hate stepping on it ! I remember being 60 to 70 lbs. heavier and I was not lifting weights either. I was FAT ONLY ! The scale gives me a BAD ATTITUDE ! Mon, 20 Oct 2014 16:54:00 EST What everyone should know about maintenance How to maintain for life. No more going back and starting over. Sat, 28 Jun 2014 09:35:00 EST JUST DO IT I had a surgery in which I almost lost my life. I just decided to work out one day. Then I change it up. For a few months I did wii, then crunchless abs, rowing, then belly dancing, then swimming, treadmill, p90x, military training. I figured out how to change utube vids into mp3s and have a bunch of Christian songs that really rock! I love the joy the PIANO GUYS have!! So I just start with 5 mins and after about a week, I increase, now 9th day, I'm up to 10 reps, 3 sets of 9 and 20 mins. los... Sun, 30 Mar 2014 13:41:00 EST Gel clings on frig: track each week you stay within 3 lbs. of goal weight Each Monday, I weigh myself to verify that I am within 3 lbs. of my goal weight. If I'm successful, I "reward" myself by putting a gel cling on the frig underneath my written New Year's Resolution to "Stay Svelte ( less than125 lbs.) Sat, 8 Mar 2014 16:45:00 EST Choose sleep over night time snacking Sleep is an important part of wellness and with wellness comes weight control. So I try to go to sleep at a reasonable time rather than stay up and watch television and end up snacking. So sleep over snack is my evening time advice!! <br><br>Cheers from Canada,<br>Maggie<br><br> <em>381</em> Wed, 19 Feb 2014 11:23:00 EST Beauty When i get a craving, I try to go do something that would benefit me such as polish my nails or try different eye shadows. This usually takes time and I forget about my craving. <em>224</em> Mon, 6 Jan 2014 04:17:00 EST Tracking I use the tracking page, it helps me see what I should eat more of or less(desserts) Thu, 2 Jan 2014 12:17:00 EST Balance Having the right balance of food intake plus excersise helps keep everything under control. Sun, 3 Nov 2013 08:30:00 EST When I want to chew Sometimes when I need to chew, I just stick a piece of sugar free gum in my mouth and that helps with food cravings. A good one to pick, Dentene Ice. Wed, 28 Aug 2013 21:51:00 EST EAT MORE, WORK OUT LESS I have found since reaching my goal weight of 125, that if you add more protein, work out with weights at least 3 times per week and get aerobics in (30 minutes) two to three times per week, get 6 to 8 glasses of water, and increase your calories to somewhere between 1500 and 1800 and meet your protein, fat, and carb requirements, it is easy to maintain your weight. Wed, 26 Jun 2013 09:16:00 EST How To Drink Water I drink my water as the first and the last drink of my day. I also drink it with every meal to get my 8 or more glasses in per day! <em>194</em> Thu, 6 Jun 2013 02:46:00 EST Calorie Buster Watching those calories? Here's a crowd pleaser! and no prep needed!<br>Shoprite (and I'm sure other supermarkets) carries a 40 calorie (no added sugar) fudge-pop. Great for those snack attacks (or planned). My freezer is well stocked with them.<br>Enjoy!! <em>345</em> Sun, 19 May 2013 13:17:00 EST The secrets out Dedication, Determination, Discipline <em>104</em> Wed, 1 May 2013 22:41:00 EST questions with every bite I take, I ask am I full yet ??? <em>224</em> Wed, 3 Apr 2013 11:38:00 EST My palate cleansing secret> I eat one oraganic lemon a day as a palate cleanser before I brush my teeth I find that if i bite the wedges it tends to stave of any hunger pangs thru the nite and i don't get up....thats it! Good Luck! <em>4</em> Mon, 18 Mar 2013 18:10:00 EST Don't get lax - weigh yourself each week My weight had stayed stable for over a year, and I did start to get lax. Eating a bit more on a regular basis, and not weighing myself regularly. In fact I started to feel reluctant about weighing myself (touch of the ostrich, this is a real red light!) Result, I put on 3 kilos. Not so much you say, but it just wouldn't have happened if I'd kept up with the weigh ins and acted. Don't make the same mistake as me. Fri, 22 Feb 2013 14:31:00 EST Get Rid of Your Old Clothes The best thing I did for maintenance was to get rid of all my old clothes. I did wear them loose for a while but then when I started buying new clothes I got rid of them and never looked back. I had lost weight before and kept the old clothes and ended up having to wear them again. I think not wanting to spend the money buying big clothes is a great motivator. <em>30</em> Tue, 8 Jan 2013 12:30:00 EST Resisting Temptation at the Office There is always food being brought in to the office and in Dec. it is even worse. I have found I can resist the temptation by having a constant reminder why I am passing by those cookies or chocolate. I have a snorkling trip planned for Mar. '13 and I also know if I start eating alot of unhealthy food it will effect my gall bladder. It is just a matter of remembering that when I am tempted. I do allow myself a treat once in a while but then it is strictly limited only 2 pieces no exceptions! Wed, 12 Dec 2012 12:23:00 EST 5 rules 1. Weekly Friday weigh in. 5lbs up means I go into cut back mode<br>2. Exercise moderately<br>3. Monday to Friday: I watch what I eat pretty carefully, and allow myself one samll treat per day. Weekends I relax and eat what I want (within reason!), have a few glasses of wine<br>4. A key piece of clothing - a pair of well fitting jeans - if they start feeling tighter, action is required!<br>5. Drinks: I only drink water, green tea and a coffee in the mornings. Well, not counting the wine tha... Fri, 23 Nov 2012 15:05:00 EST Start with zero calories I start my day with coffee made with the zero calorie sweetener "Stevia in the Raw." Every little bit of calorie savings helps. <em>7</em> Sun, 4 Nov 2012 00:15:00 EST Keep warm! Staying warm prevents me from eating to get warm. In this way, my favorite comfy sweatshirt, cardigan, and even dolphin blanket are essentials for weight management around my house. As winter approaches, make sure you have non-food ways to stay warm.<br> <em>259</em> Mon, 8 Oct 2012 18:06:00 EST Salt Craving Anytime I have a craving for something salty, I keep pistachios around. I'll take 1 handfull and sit down with them and a big bottle of water. By the time I have shelled all of them and drank all the water, I am full and no longer want anything else. Make sure to buy the ones with the shells. It takes time to get them out, so you won't eat mindlessly! Mon, 10 Sep 2012 10:16:00 EST weighing myself daily I've always kept on track when i weigh in daily. For me as soon as i start skipping days the weight starts piling on. For me, the reason not to weigh is because I feel guilty over a meal or just ate too much. I know weight will flucuate on a daily basis and I only track it satudays but I still find it best for me to weigh in daily. That's my maintenance secret:) Sat, 1 Sep 2012 05:58:00 EST Lots of Fruit & Veggies I get great results when I can eat 7 to 9 fruits/vegetables in a day...keeps me feeling full with fewer calories. <em>45</em> <em>265</em> <em>289</em> <em>277</em> <em>488</em> <em>491</em> <em>258</em> <em>267</em> <em>291</em> <em>368</em> <em>370</em> <em>371</em> <em>474</em> <em>147</em> Tue, 28 Aug 2012 20:18:00 EST Eating out Asking for a carryout container to be brought with your meal will discourage overeating. I pack half right away so I dont end up full, guilty and bloated. <em>15</em> Wed, 22 Aug 2012 08:30:00 EST Don't be afraid to make adjustments In six months or so I've maintained, my weight has been stable in the 160-165 range. But my nutrition guidelines have varied by 25% based on my injury and exercise status. I've had calorie ranges from 2200-2550, up to 2900-3250. If I see the weight moving in one direction, I change the calorie limit in the other direction. <br><br>If I know I'll be getting less exercise (e.g., injury prevents running), I'll proactively reduce the calorie range before the weight appears. Fri, 27 Jul 2012 14:41:00 EST Find Kindred Spirits The old song line "I get by with a little help from my friends" definitely applies to staying the course beyond reaching goal. Finding Spark teams that focus on maintaining motivation to maintain (At Goal and Maintaining, to name the first I joined) and meeting Spark friends in person, even across miles and states has helped keep the maintenance journey as fresh as the excitement of losing it in the first place.<br> <em>9</em> Sun, 8 Jul 2012 06:50:00 EST Keep Tracking I have found that in order to stay on track for maintenance I need to need to keep tracking what I eat and my activity. Last weekend I had a very busy day, over 25,000 steps, biking, lawn mowing, walking, and had kept to my average calorie intake. The next day I was at work and a half a dozen times when I started walking around after sitting for a while, I was light headed. I have found that I need to track what I eat to not only keep my weight down, but make sure I am eating enough. Fri, 8 Jun 2012 20:47:00 EST Shake It Off . I've never been big on meal replacement shakes but i recently cam acroos the Vi-Shape shake. These are AMAZING! You can literally create any flavor you want, not to mention the protien and the nutrition its packed with. <br><br>I started out replacing two meal per day with these shakes. Mainly breakfast and lunch, since i work nights. Then i would eat a snack mid morning and mid afternoon the eat just about whatever Thu, 17 May 2012 23:07:00 EST Body By Vi Body By Vi is a nutritional shake mix that will help you get all of the nutrients and vitamins that you need and help you to maintain your healthy weight. You've got to try it. It is delicious and so easy! You can go here to find out more Sun, 6 May 2012 11:12:00 EST Staying With SparkPeople! I've been very cautious about making big changes once I reached my goal weight. Staying with SparkPeople is at the top of my list. I'm still drinking lots of water, eating 5-6 freggies a day, and exercising 250-300 minutes a week, as well as tracking food and staying in calorie range. No foods are off limits, but healthy eating and regular exercise got me here; I'm not regaining that 57 lbs!<br> <em>9</em> Fri, 4 May 2012 15:31:00 EST drink water before meals. one glass equals not eating so much. Sun, 8 Apr 2012 15:44:00 EST chewing gum to avoid snacking I found that when I have the munchies, I chew gum instead. It helps. <em>41</em> Sun, 11 Mar 2012 15:56:00 EST Training dog Train your dog to get you going each day at a certain time. If you can train them to sit,lay or heal you can also do this. I have and it works. <em>311</em> Thu, 8 Mar 2012 11:45:00 EST Weekend booster If you weigh yourself once a week, make Friday the day you weigh. It will give you extra motavation going into the Temptation days if you have had a good week. If you have had a bad week then weighing on Friday can help you refocus yourself and prepare for the weekend. Tue, 28 Feb 2012 06:26:00 EST One A Month Making one change a month, and making it a regular part of your everyday life, will help you to keep yourself on track. <br><br>If it is a regular "habit", you don't require so much energy to remember to do it. I also noticed that if I'm not overwhelmed with stuff to remember to do, I don't get stress out, which affects me negatively. Sat, 11 Feb 2012 14:10:00 EST "don't do anything you don't want to do the rest of your life" lose OR maintain weight. When I went on a "diet," I could go to extremes, and when I reached goal weight, I was "done." So I "stopped." Lather, rinse, repeat. Now, if there's anything I do that I think, "Oh, I can't keep doing this" (eat so little, eat certain foods, not eat certain foods), I stop and regroup. And recommit, or make a change. Sat, 11 Feb 2012 12:25:00 EST Water Retention I suggest three ballerinas diet tea. one cup a night will deal with help with water retention and help with cleaning your colon all at once so you are successful with continuous weight loss Fri, 3 Feb 2012 15:29:00 EST Make water more interesting! I'll admit it, I hate drinking straight up water. I like to try and keep some of those zero-calorie mixes that you add right to the water (there are a bunch of brands) in my bag so I can motivate myself to drink water throughout the day. Better to be hydrated with them than not get enough water! Over time, I've found that I can kind of phase them out. Wed, 1 Feb 2012 18:19:00 EST Make water more interesting! I'll admit it, I hate drinking straight up water. I like to try and keep some of those zero-calorie mixes that you add right to the water (there are a bunch of brands) in my bag so I can motivate myself to drink water throughout the day. Better to be hydrated with them than not get enough water! Over time, I've found that I can kind of phase them out. Wed, 1 Feb 2012 18:19:00 EST Don't Deprive Yourself! I love that line from Bethany Frankel's Skinny Girl: You can't wrap up your leftovers and mail them to the starving people in Africa. Therefore, I will eat 1/2 of a treat (brownie, piece of cake) and throw the rest away. <em>475</em> Tue, 24 Jan 2012 19:45:00 EST FOOD DIARY AND WEIGH IN EVERY DAY MY HUSBAND AND I HAVE MAINTAINED OUR HEALTHY WEIGHTS FOR TWO YEARS NOW. WE EACH KEEP A FOOD DIARY AND WE WEIGH EVERY DAY. IF OUR WEIGHT STARTS TO CREEP UP, WE ADJUST FOOD AND/OR EXERCISE. YEP, WE DO EXERCISE THREE DAYS A WEEK AT A CLUB, WITH AEROBICS AND WEIGHTS. I HAVE FOUGHT THE WEIGHT THING SINCE MY TEENS, BUT FINALLY AT 66 I KNOW I HAVE TO STAY ON THE PROGRAM TO KEEP THE WEIGHT OFF. <em>9</em> Wed, 4 Jan 2012 08:35:00 EST Road Trip Maintenance 2 weeks on the road during 2011 Christmas, and I split meals with my wife, always using portion control! Wed, 4 Jan 2012 08:22:00 EST speed foods iv been at my target weight for 1 year and 4 months. iv maintained by eating lots of food that speed up your metabolism such as strawberries and other berries, and lots of salads!! this allows me to eat anything without restriction for one or two days per week!! obviously at the weekend!! i love being slim but i love the freedom of eating anything i want at the weekend!! x Tue, 29 Nov 2011 16:09:00 EST appitite surpressent I find if I play around on Sparks with a bottle of water by my side I have no craving for food or sweets Sat, 26 Nov 2011 23:39:00 EST Lifetime Signed up at Lifetime Gym. Go three times a week and work out on treadmills and use hand weights while on the tredmill. I also go swimming at least one day a week. <em>34</em> <em>315</em> Wed, 19 Oct 2011 10:38:00 EST water water secret Wed, 5 Oct 2011 11:03:00 EST Sugar Busters I live In a part of the country where It stays warm a little longer, when I have a sweet tooth I grab a sugar free popsicle they come In great flavors I keep them In the freezer@ all times. There about 10 calories cool & just enough of a treat. <em>345</em> Sat, 1 Oct 2011 08:05:00 EST Yoga as maintenance I just realized I started practicing yoga 2 months after I reached goal over 6 years ago. I know that no only the physical aspect, but the mindfulness I have learned helped me stay on track. Sun, 11 Sep 2011 14:06:00 EST Exercise 60 minute a day to lose weight I've been exercising aerobics and weight training 6-7 days a week for a month now. I've dropped 3-5 lbs. Also by eating a healthy diet (low sodium, lots of veggies, low carb, low sugar) helps. Wed, 3 Aug 2011 19:46:00 EST Delayed Gratification and Reward I have a big problem with cravings at night after dinner. I've started to delay gratification instead of just denying myself. I do this by doing just a couple of minutes of quick exercise immediately. (like some jumping jacks) If I still want to eat something sweet after I finish (and very often the craving has passed by that point) then I let myself have something small like one Dove dark chocolate or a couple of small pieces of Panda licorice. But I have to earn it. Tue, 2 Aug 2011 10:51:00 EST I have maintained a 145 pound weight loss for 15 years Now I need to loose and keep off the last 50. Re frame you can always eat what you want now, tomorrow. Tue, 2 Aug 2011 03:25:00 EST indulging key, make sure that you don't deprive yourself! Sun, 31 Jul 2011 04:52:00 EST Bag Lady I carry a bag with two bottles of water in it .... it is like carrying lil weight with you especially when climbing the stairs. <em>247</em> Wed, 20 Jul 2011 11:01:00 EST its not really a secret Drink lots of water. It keeps you full and I find that sipping it through a straw keeps my mouth busy enough that I am not looking for something to eat. Thu, 14 Jul 2011 21:55:00 EST Secret of steady weight My secret of maintaining my ideal weight over a long period of time has been , small portion size, avoiding deep fried food , and brisk walk 6 days a week without fail. Thu, 14 Jul 2011 02:46:00 EST Replace Icecream Pop yogurt in the freezer for 20 mins for a icecream treat. Mon, 11 Jul 2011 12:57:00 EST Stick to it Tracking your portions per meal makes me consistently stay on top of what I ate, and what I should be eating for the rest of the day. Sat, 9 Jul 2011 18:54:00 EST A celebrated 1 year anniversary My dietician suggested this website as an aid in my new weight loss journey. I have kept up with this program faithfully for a year now. I had tremendous success early, and have plateaued for a long while. It's been difficult tracking and not showing any appreciable change. I have recently though had some success again. <br><br>I can only say that if you have similarly been challenged with slower than expected progress, keep up the tracking and your own programs. Your free will set you fre... Mon, 4 Jul 2011 20:37:00 EST Everything in Moderation, Including Moderation! If you're like me, part of what caused your weight gain is an "all or nothing" mentality. I can't count how many times I said to myself, "I blew my diet, so I might as well eat whatever I want now." I no longer think like that. I plan my meals and allow for decadence here and there. I have found I can eat what I want if I practice moderation. This works for me. If anything, it prevents a binge because I don't feel deprived.<br> <em>9</em> Mon, 4 Jul 2011 10:39:00 EST throw out clothes that are too large! Once you don't fit into your bigger clothes, get rid of them. That way you are reminded if the pounds start creeping won't have 'fat' clothes to go to. Maybe someone else can use them in transition during their weight loss. Thu, 30 Jun 2011 16:28:00 EST Start thinking about maintenance while losing Don't leave weight maintenance as an afterthought! Start researching and planning for weight maintenance before or while losing weight. Approximately how many calories will you need while maintaining? What kind of exercise plan will you do? How will you manage cravings? Having a plan well ahead of time will make us better prepared for setbacks we may encounter once the enthusiasm of weight loss wears off. Tue, 28 Jun 2011 18:03:00 EST vfs Decide what is my comfortable size in clothing and commit to never buying larger sizes...this is a great motivator to keep my weight stable because tight clothes are a constant reminder that it is time to cut back and get moving. Fri, 24 Jun 2011 20:05:00 EST Trick on drinking 8 glasses of water a day I drink atleast 8 glasses of water a day realized i do not feel bloated or constipated helps with digestion of food. I do not drink freezing water i find it easier to fill ice into the water bottle and then boiling water to bring it to a chilled almost room temperature. on days when i cannot drink one more glass, i add MiO to my water or slices of lime/lemon Fri, 17 Jun 2011 00:53:00 EST portion size When a recipe serves 4, I cut it in half to serve my husband and me, or I make the whole recipe and freeze half. Thu, 16 Jun 2011 18:02:00 EST Portion Control Once a month I take time to measure or weigh everything I eat to make sure my portions don't get out of control. Sat, 4 Jun 2011 09:17:00 EST Dryer Sheet as Book Deodorizer Prevent your beloved volumes from acquiring a musty smell by inserting a fabric-softener sheet between the pages.<br> <em>432</em> Fri, 3 Jun 2011 14:02:00 EST Observe and correct I monitor myself and my habits to make sure that I am on the right track and if I fall off I just get back on. I have come too far to go back to where I was. Wed, 1 Jun 2011 00:22:00 EST NO DIETS My dietitian once told me that 98% of diets don't work. Either you can't lose al the weight, or you gain it all back. Instead, focus on eating healthy and excercising. Tue, 31 May 2011 19:22:00 EST Surprise yourself with calorie savings By tracking food ahead of time and at least including "place holder" snacks, sometimes I surprise myself with a calorie savings by not eating something planned. Last night I used my savings for dessert and still used less calories I would have had I eaten the planned snack. Wed, 25 May 2011 10:34:00 EST Stressed is Desserts Spelled Backwards Avoid stress and you'll avoid stress eating - that way you can really enjoy your cake when you make a conscience choice to have some. Tue, 24 May 2011 09:02:00 EST Losing below maintenance This is more of a question. What do you do if you are losing more than you goal. My doctor gave me an estimate of what I should weigh. My goal is the middle weight. I'm about 5 pounds below that. I eat right and exercise regularly.<br>Kay <em>38</em> Mon, 23 May 2011 10:19:00 EST Everything in moderation If you want a gooey dessert or a delicious steak dinner Its perfectly ok to indulge yourself every so often but moderation is key. If you have that dessert or big dinner just modify your meals for the rest of the day or the next or walk afterwards to burn some of it off. Even if you don't do those things in the end its still better to indulge a little now instead of engorge yourself later from depriving yourself.... enjoy that cake! <em>4</em> Fri, 20 May 2011 09:24:00 EST Keep using the nutrition tracker Once you reach your goal weight, continue to track your nutrition. I lost weight using Sparkpeople a few years ago and then after doing so, stopped tracking my food. Most of the weight came back. I've learned my lesson. I'm where I want to be but will keep tracking my nutrition and regularly weigh myself so hopefully I won't put the weight back on. Thu, 19 May 2011 12:36:00 EST **TOP 5 TIPS FOR MAINTAINING WEIGHT** 1-Eat for purpose: With the exception of special occasions, the food I eat has 2 purposes. The first is to fuel my body so I can feel good throughout the day. The second is to sustain it throughout my life. I want to meet my grandbaby's one day.<br>2-Exercise! Consistently! Find ways to stay active. <br>3-Plan ahead:If u get hungry everyday at 4pm, pack a snack that will keep u on track.<br>4-REST: Getting enough sleep is vital for your metabolism<br>5-Nurture positive relationships-Sparkpeop... Wed, 18 May 2011 19:55:00 EST Eat REAL Food I am fully aware that I am incapable of living off of egg white omelets and baked chicken the rest of my life. I realize this is a lifestyle change so why focus on food I do not want to eat? Portion control and deciding on what I REALLY want to eat is the key that keeps me at or below my goal weight! Mon, 16 May 2011 11:20:00 EST Flax seed is wonderful for regularity I take flax seed everyday, no matter if its seeds or ground. My body needs this in order to stay regular, I also drink plenty of water, Can't get enough of it, it flushes my system and gets rid of all the toxins. Sun, 15 May 2011 10:06:00 EST Water If you drink 8 bottles of water one day and only 2 the next you will see an increase in your weight dont decrease your water intake Thu, 12 May 2011 18:40:00 EST Brush your teeth right after dinner to stop evening snacking Right after dinner, I brush my teeth, even before I do the dishes. It helps me resist the temptation to snack for the rest of the night. (Probably good for my teeth also.) <em>334</em> Wed, 4 May 2011 15:35:00 EST Once upon a time --->Now Happily Ever AFTER I keep two pictures on my dresser ALWAYS! A picture of me when I was'nt happy with my weight, and eating habits. And a picture of the NEW me happy, and healthy. It keeps you in check, to maintain the new you. And a constant reminder of all the hard work you put into changing you life. You might say 'Ughh" looking at the one, followed by "But look at me now!!" <em>248</em> Wed, 4 May 2011 14:24:00 EST What really helps me There are a few things I ALWAYS do...<br>1. I always keep my water bottle near me<br>2. I keep fresh fruit and vegetables in the house all the time<br>3. I get up the same time everyday to workout; this helps me keep a regular sleep schedule as well<br>I've been able to maintain my goal weight for more than a year using these tips. Good luck. Sun, 1 May 2011 09:40:00 EST Pizza pat down Don't be shy about using this strategy the next time you want to enjoy some restaurant pizza. Take a few napkins and blot the top of your pizza. You will be amazed at how much grease and oil comes up...think of it as junk that you avoided putting in your body! While pizza is not the best choice for every day eating, this tip can at least help you enjoy it in moderation every now and then. Wed, 27 Apr 2011 15:07:00 EST Semi-Frozen Water I fill a 2-cup container with water and place it into the freezer for approximately half an hour. It chills the water just so that it's starting to freeze and I put the bottle in a "cozy" to keep it very cold.<br>"Ice water" is my favorite beverage and it really hits the spot after I've been working out or working in the garden - PLUS it takes a few more calories to process and get the water up close to body temperature. Wed, 27 Apr 2011 00:08:00 EST just say no when I want to munch, i have to just "say no" no myself and then say "forget about it" until the next meal Tue, 26 Apr 2011 19:55:00 EST Have your cake & eat it too You know that sometimes you do have to have a piece of cake or dessert you are craving. I indulge once in a while but I only purchase one slice and when I get it home I cut it in half and put the second half in the freezer. I put the piece I am eating on a beautiful dessert plate and surround it with sliced fruit and some walnuts or almonds. I sometimes sprinkle it with cinnamon to help lower the glycemic index. Then I really enjoy it with a cup of green or oolong tea! Tue, 26 Apr 2011 19:18:00 EST To keep on maintaining Keep adding different exercises so you are not bored Sun, 24 Apr 2011 14:22:00 EST WEIGHT MAINT KEEP ON TRACK Tue, 19 Apr 2011 11:01:00 EST Gotta Keep on Keepin On (with the Exercise) If I ever do less than 45 minutes 5 times a week, I notice a slight weight gain, so I have to keep exercising. Years of running have worn down my knees a bit, but I can still jog/walk and I like doing dance classes and bicycling. Try new things if you get bored with the same thing. Or if you just go on automatic with running or walking, just change your music on your ipod. Music always helps me exercise. Mon, 18 Apr 2011 12:33:00 EST Birthday Cake If I am out at a birthday party or some other social function and the usual foods are available, I tell myself this... The birthday cake is not going to taste any different than any other birthday cake you have had over the years, so remember how the last one tasted and keep it moving. This is my way of avoiding unwanted calories. Sat, 16 Apr 2011 11:20:00 EST start your morning with water the minute I get up in the morning I drink a full glass of water to start my morning. this gets my metabolism going and starts the flushing process for my body Mon, 4 Apr 2011 13:04:00 EST much easier to maintain health than it is to obtain or retrieve it No real secret but simply the truth that is only obtained through experience. After losing excess weight from playing football (at 20) I had stayed in excellent shape and at a great weight until around 40 at which time a series of events beyond my control resulted in weight gain and less physical activity. During the long struggle (still at it) to get back where I was, it became painfully clear that I should have found the will and dedication to stay in shape; much harder to get it back vs.... Mon, 4 Apr 2011 12:34:00 EST adreanline I take adreanline every day to keep my weight stable Sun, 3 Apr 2011 07:26:00 EST I LOVE CHOCOLATE So as not to deprive myself....i buy those bags of chocolate mini minis. They are more pricey....but worth it.. I will have 2 and eat slowly and that sustains my craving...where as i would prolly eat a whole reese cup ( or two in the pack) to do that . And I keep them out of sight in my desk drawer at work. That way they aren't staring at me all day either! It works. A whole bag lasted me almost 3 weeks! so totally worth the extra $$ Mon, 28 Mar 2011 12:04:00 EST Water Every Day! I keep several bottles of water in the fridge so it is always available and cold! When I open the fridge it is my reminder to grab some water and reach my daily goal. Sat, 26 Mar 2011 11:28:00 EST Don't deny yourself everything One sure way to lose control is to completely deny yourself. Choose what you really want and allow yourself a small amount. That way you don't feel like you're never allowed anything good anymore. It's all portion control! Sun, 20 Mar 2011 09:08:00 EST Checking in ... Have a friend or ? help you stay accountable by checking in with your weight and or your measurement statistics on a regular basis... no further apart than a month. Sat, 19 Mar 2011 11:33:00 EST house cleaning Always helps me maintain my weight! Tue, 15 Mar 2011 10:19:00 EST 3 bites or less I don't deprive myself of the things I really want to eat. If out to dinner and I would like dessert I just have 3 small bites or less. This way I have satisfied my craving without sabotaging all of my hard work of exercising and eating right. Mon, 14 Mar 2011 10:28:00 EST Maintaining your goal weight I spoke with a woman who had lost weight & maintained for 30 years. She told me her secret was 5 pounds! Her goal was 115 so she lost down to 110. She then has 5 pounds to work with. If she gains a couple of pounds, she doesn't get concerned. When she gains 5, she works to lose that 5 by eating healthier then she had been. She's been successful doing this for 30 years! Mon, 7 Mar 2011 20:35:00 EST maintenance Can't wait to reach goal first. Mon, 7 Mar 2011 18:21:00 EST If you are craving something sweet... Equal gum makes three flavors, Key Lime Pie, Strawberry Shortcake and Mint chocolate chip and they are great. If you want dessert, pop a piece of one of these flavors in your mouth and the craving will disappear. My fave is the key lime pie, yummy! And it lasts a long time too, by the time the flavor goes away you will be not feeling hungry anymore. Sun, 27 Feb 2011 09:08:00 EST Chocolate Lover I LOVE chocolate! I do not deprive myself. Everything in moderation. Sat, 26 Feb 2011 17:33:00 EST In Addition to Spark People In addition to the SparkPeople website, I also keep updated on which has many articles about health and problems. They provide several different articles about weight and dieting. I have learned a lot from this website. Sat, 26 Feb 2011 11:02:00 EST Spread Out Your Meal I tried the suggestion of Judith Beck, PhD, (The Beck Diet Solution) to serve myself the entire meal and spread it out in front of me. Seeing all the food helps me 1) feel more satisfied and 2) judge whether the portions are reasonable. In the past I've often eaten one item and then get the next item and so on. Putting it altogether helps me realize how much I am eating. Wed, 23 Feb 2011 07:20:00 EST What am I losing? Hopefully fat. <em>15</em> Mon, 21 Feb 2011 13:36:00 EST One Day at a TIme I am working one day at a time so I don't beat myself up with my mistakes and I am working more than I have in months. <em>211</em> Sun, 20 Feb 2011 20:02:00 EST How many pounds left before goal met 12 Sun, 20 Feb 2011 19:10:00 EST Moderation is the key! You do NOT have to eat like a pencil thin model to maintain your weight loss, but you do need to choose wisely and practice portion control. Save special goodies for special ocassions and eat only ONE serving! And moderate amounts of exercise will do the trick! Thirty minutes a day is just fine! Sun, 20 Feb 2011 10:54:00 EST workout I workout 3 x a day Fri, 18 Feb 2011 16:56:00 EST Ice Cream If I am in the mood for ice cream, I substitute with frozen cool whip. I add half of a banana or strawberries to it. You can also try it with the flavored cool whip. Low calorie and DELICIOUS! <em>224</em> Wed, 16 Feb 2011 09:37:00 EST Stay aware Once down to your goal keep on being aware so you do not slip Tue, 15 Feb 2011 14:36:00 EST Green Leafy Snacks I keep large pre-washed bags of kale or collards in the fridge to eat raw when I MUST have an in-hand snack. The crunch is satisfying (like chips) but the calories are negligible and the nutrition is undeniable. <em>434</em> Tue, 15 Feb 2011 02:57:00 EST Sticking with my range I try to input my food on SP before I eat dinner so I will know what I can eat. If I have overeaten during the day, then I snack at night. It works well for me. Mon, 14 Feb 2011 20:20:00 EST Love the scale! I always weigh myself every morning before I get in the shower - naked. I don't need to know how much my clothes weigh but I know what if I can have an extra treat or if I need to be a little more careful that day. I think this has helped me maintain & it's so easy to do! <em>192</em> Fri, 11 Feb 2011 12:32:00 EST Life Style Changes I ordered the 17 Day Diet book. What a life changer. It is unlike any diet I have ever been on (trust me I have been on a lot). It is so easy to follow and the foods are great. You don't miss a thing. My 9 and 8 year old have also said they want to be on my diet because my food is good. It has opened my families eyes to new ways of eating old foods. It is well worth the $30 investment for the book!!! Fri, 11 Feb 2011 01:06:00 EST Healthy Snack My husband and I are maintaining our weight by eating small<br>portions at meals and having a healthy snack mid-morning and mid-afternoon. Two favorite snacks are (1) a mini-bagel with a thin spread of no-fat cream cheese & lemon curd or<br>(2) 4 low-sodium crackers with 1 oz. low-fat mozzarella cheese Sat, 5 Feb 2011 19:32:00 EST spacing out... I've found its helpful to eat smaller meals throughout the day instead of three time a day big meals. it better suits my busy lifestyle and i never really get hungry. its also good for your metabolism! whenever i do get hungry though, that's when its a good time to down some water to make it up to my 8 cups a day goal :D Fri, 4 Feb 2011 23:56:00 EST Keep Learning I learned a lot about losing weight with Weight Watchers and a little about maintenance. I came to SparkPeople and learned more about losing and a lot more about weight maintenance. I got The Beck Diet Solution and am learning many more skills in dealing with food and thinking like a thin person. Sat, 29 Jan 2011 20:04:00 EST daily planning I plan my day's meals in the morning. At night when I have the urge to graze, i go to my email and busy myself with reading and writing. Sun, 23 Jan 2011 21:02:00 EST healthy foods, made ready for snacking Buy veggies, fruits or pita chips and pretzels in bulk and prepare snack size baggies ready for when you're hungry and start grabbing something. Measure for portions that are satisfying but not over 60 to 100 calories. Sun, 23 Jan 2011 15:36:00 EST Resilience Life happens and healthy habits may be interrupted by stress, lack of time, holidays, partying etc . . . . But what's important is how we bounce back to a healthy routine and move on. Sat, 22 Jan 2011 23:15:00 EST Weight Range Because I am of small stature, I choose to stay within a three pound range (i.e. 120-123 lbs.) When my weight creeps toward the upper end, I know it's time to get back on track - before I go crazy gaining weight. I had planned to have a five pound range, but I fine-tuned it to three. Works for me. <br> <em>192</em> Fri, 21 Jan 2011 15:56:00 EST My secret Secret I know, I know you're not supposed to weigh yourself daily or even every other day ....but my secret is I do! Yes and my weight goes up and down (alittle). This is a flaw that I've had all my life, it's a habit albeit a bad one. I record my weight twice a week. So that's my dirty little secret, it helps keep me honest and on course. Thu, 20 Jan 2011 12:09:00 EST Be realistic Be realistic about your goal weight. It is better to be proud of your 140lb body and maintain it then to yo-yo diet with the hope that you'll be 105lbs. <em>30</em> Thu, 20 Jan 2011 11:52:00 EST weighing in 1. weight in on the same scale each time, as scales can vary a pound or two.<br>2. Relieve yourself before weighing in. Amazing how much solid waste can actually weigh. Thu, 20 Jan 2011 02:15:00 EST Scrapbook your successes I dont need to lose any more weight. So to keep motivated, I started a scrapbook of my running. I add pictures, race numbers, race stats and if someone does a run/walk with me, I add them too!!! Everyone wants to join in so they can be in "mom's book". This weekend I ran a half and my DD BF kept reminding me to take pictures to put them in "the book". It was AWESOME! Tue, 18 Jan 2011 08:48:00 EST Scale Suggestion I made this suggestion to a SparkFriend who was having trouble staying on track. Whenever she noticed a loss on the scale, she became a little lax in her diet. She would then gain some back.<br><br>My suggestion: Tape a note with your goal weight on your scale. When you get on the scale, even if you lost weight you'll know you haven't yet reached your goal. This will motivate you to keep working toward reaching your goal, yet you'll still feel a sense of accomplishment for having a loss some! Mon, 17 Jan 2011 15:12:00 EST Staying on Spark People I usually fail in this area. I am not there yet but, I plan on staying with SP. I am going to continue tracking my Nutrition and Fitness activity Also, reading and posting will continue to be beneficial. <em>311</em> Sat, 15 Jan 2011 20:26:00 EST Scale Put your bathroom scale in your kitchen Sat, 15 Jan 2011 11:32:00 EST Water Sobie Water the zero calorie water is awesome. It smells like it would be sweet but it is actually mild and taste really good. I find myself drinking that instead of pop Sat, 15 Jan 2011 10:15:00 EST Keep the picture When I turned 30 I lost 36 pounds. I maintained it for two years. I did so by keeping my fat pictures. My first thought was to throw the one I had used as my motivator to lose away. But I kept it. I looked at it when I "forgot" what I had looked like. I was derailed that time. But this time, I think I will have an 8X10 made up and post it on the fridge! Thu, 13 Jan 2011 15:19:00 EST Proper Posture When you are heavy in the belly you tend to not stand up straight. After you loose you belly don't forget to stand up straight and maintain proper posture. Mon, 10 Jan 2011 10:04:00 EST Size does matter when it's time to dish up dinner/lunch or whatever it might be that your going to eat. Instead of a Plate, use a bowl. I find that it helps with portion control. Where a plate, doesn't. It just tells me To fill it up as much as possible. Fri, 7 Jan 2011 10:24:00 EST What Maintenance Means Maintenance does not mean perfection each and every day of our lives. It means staying in the ballpark! We stay in the game and we manage our foods and activity so that our weight stays within a couple of pounds of our goal weight. Maintenance is about living life how we enjoy it and fitting our eating into our lifestyle. Changes yes, but not a life of total restriction. Maintenance, Life is grand! Thu, 6 Jan 2011 05:31:00 EST Craving Control I learned when I quit smoking that cravings last only a few seconds and to be calm and breath deeply 10 times... the craving is gone by then <em>30</em> Mon, 3 Jan 2011 09:40:00 EST Keep an Exercise Journal I have lost 41 lbs. and keeping an exercise journal as well as my food journal really keeps me on track. <em>252</em> Sun, 2 Jan 2011 06:40:00 EST New Year, New You! It's a new year, so start it off right by taking care of you. List the things that you want to do right this year. Check them off each day as accomplished. Strive to work harder tomorrow if you didn't achieve the entire list, but DON'T give up! You are sooooo worth the effort!!! <br> <em>306</em> Sat, 1 Jan 2011 10:16:00 EST During the Holidays,Try "Sample-Taste Sizing" for Portions of Sweets! Christmas and Thanksgiving have always been my downfall & undoing of my wt.loss IN THE PAST,but NOT THIS YEAR! and the reason I have not gained a pound during Thanksgiving and throughout the Christmas season{date:12/23/10},is due to my SAMPLE-TASTING! Let me assure you I have been to 2 cookie exchanges, 2 Christmas parties and had the neighbors and I exchange cookies and been on the receiving"gifts" end of candy and cookies galore~~so I HAVE BEEN put to the test! But I have LEARNED a LESSON..... Thu, 23 Dec 2010 10:19:00 EST Christmas Dinner made Simple Smaller is better, use a salad plate instead of a regular plate and a salad fork to slow down the eating. It looks like to have tons of food and your stomach fills up faster.<br><br> <em>442</em> Mon, 20 Dec 2010 13:02:00 EST Fall Off The wagon.get back on! I try to eat HEALTHY FOODS,but have that nagging sweettooth!When I fall off the nutrition"wagon" , I AM CONSISTENT about getting BACK ON TRACK THE NEXT DAY! AND I make sure I EXERCISE THE NEXT DAY! This has helped me during my 6 mos .{as of 12.14.10}of maintenance! Tue, 14 Dec 2010 00:05:00 EST being in love Being in love can really help you lose weight because you want to look your best and feel your best and live longer with that great person. <em>220</em> Fri, 10 Dec 2010 22:46:00 EST 80/20 Rule In order to maintain my weight loss I go by the 80/20 rule. I eat healthy 80% of the time and allow myself to indulge 20% of the time. This keeps me on an even keel and allows me to have some of my favorite treats so I don't feel deprived and start binging. It has worked well for me for almost a year now! Thu, 9 Dec 2010 15:17:00 EST For Maintainers on Weight Watchers For the past two years I have used my bookmarks as a visual clue, somewhat like Chris Downie used his vision collage. I put my completed 2009 bookmark with monthly stars on my bedroom mirror and my 2010 bookmark with its stars-to-date on my refrigerator as frequent reminders of my maintenance goal.<br>For 2011 there is no bookmark,so I copied the page from the maintenance Pocket Guide for my refrigerator, moved the 2010 bookmark to my bedroom mirror, and put the 2009 bookmark on my bathroom m... Wed, 8 Dec 2010 09:22:00 EST Live Life My secret is to NEVER go a full week of DIETING. I always allow myself a day to indulge (NOT TOTALLY PIG OUT) and keep on track the rest of the week. It has given me much success! Tue, 7 Dec 2010 22:49:00 EST Drink Water At Room Temperature. If you drink water at room temperature, you will drink more water.<br><br> Sun, 5 Dec 2010 22:59:00 EST Be aware It takes more effort to keep the weight off than it did to lose it, so be aware that once you reach your goal weight you may need to apply more effort to keep it off. Sun, 5 Dec 2010 21:34:00 EST Need a pick me up? Just feeling a little down and out of sorts? Need a pick me up? Do someone a favor! <br><br>I walked into my Weight Watchers meeting this morning and after weighing in, my friend, our Leader, pulled me to the side. She was running out of new books for the members. I hopped in my car and drove to the next town to get some. I missed the meeting, but everyone got their books! My friend and Leader had her day saved. And I felt soooo good. Doing that good turn for another felt sooooo wonderful! <b... Sat, 4 Dec 2010 14:38:00 EST Know Your Limits Know your limits and when you've reached them, bow out gracefully. You don't have to do it all. In this month of celebration and festivities, we tend to lose track of all that we are in the midst of all that is going on. It really is OK to take care of YOU first. <br>Season's Blessings to each of you! <em>445</em> Fri, 3 Dec 2010 10:12:00 EST Ring in December! <em>445</em> Ring in December ... the beginning of the busiest time of the year! Remember to take a bit of time for yourself each day. Five to ten minutes will feel like a luxury, but oh such a deserved one. You're working hard. Pamper yourself for a few minutes and rejuvenate. You'll feel all the better for it ... and staying on track will be all the easier! Wed, 1 Dec 2010 00:21:00 EST Spice Things Up Getting bored? Tired of the hum drum? Try something new. A new recipe. A new food. A new exercise. A new Spark group. Gather up some friends and plan to meet on set days to walk. Keep the spice in your journey! Tue, 30 Nov 2010 00:26:00 EST New week ... Thanksgiving is finished! It's time to rid your fridge of those holiday yummies if you haven't already. Send them to friends who aren't watching their scales. Keep only the things you can make healthy dishes from. Freeze what you can and save for another day. But above all, get your triggers out of the house! We have another holiday right around the corner and we must be in our best shape!<br> <em>344</em> <em>84</em> We can do it! Mon, 29 Nov 2010 12:33:00 EST What Did You Learn? What did you learn at Thanksgiving <em>426</em> that you want to take with you into Christmas <em>446</em> or Hanukkah <em>500</em> ? <br><br>I indulged in one thing ... and counted it in my tracker, I'd left room for it. It was Chex Party Mix. Honestly, it tasted better going down than it did after it got there! I wish I hadn't eaten it. My body isn't used to foods like that any more and really doesn't care for them. Lesson learned! I won't forget!! What's yours? Sun, 28 Nov 2010 07:21:00 EST Preparation is Key! Use the weekend to prepare for the whole week. Get clothes ready and in order Mon-Fri and plan meals and work out time for the week. Oh yea, plan bedtime too! Bed on time and everything ready for the morning keeps the whole family on track and one is less likely to skip exercise or choose a wrong food if adequately prepared. Sat, 27 Nov 2010 19:46:00 EST Don't Deprive Yourself One thing that has helped me through my journey is not depriving myself. If I want a piece of candy I'm going to have a piece of candy. If I want a hamburger I'm going to eat that hamburger. You're going to have those days when cravings overtake you but its the days when you feel you have control is when you stick to your guns and before you know it you're keeping that weight off for good. Wed, 24 Nov 2010 09:23:00 EST Thanksgiving Holiday Tip #7 What to eat, what to eat!? All those yummy foods on the Thanksgiving buffet and you have to decide. Already you have on an outfit with a waist so you can feel it getting tighter. Slow down so your brain gets the signal ... takes 20 minutes to feel satisfied. Then, take a tablespoon or less of the things you want. Taste each of them before you gobble one all down. Slow down. Enjoy people as much as food. YOU CAN DO THIS! Remember it's a holi-DAY, no more! Be sure to post your success! Wed, 24 Nov 2010 05:03:00 EST NOT GAINING WELL I'M NOT GAINING OR NOT LOSIN.<br>I'M JUST STAYING AT THE SAME WEIGHT. Tue, 23 Nov 2010 16:44:00 EST Thanksgiving Holiday Tip #6 <em>471</em> That piece of pie ... how big should it be? Here's an easy trick to show you exactly how big. Take a paper plate .... just a cheap one that will fold easily. Fold it in half. Fold it in half again. Fold it in half again. That's a total of 3 folds. That's the size your piece of pie should be. One eighth of the pie. That's your portion. Now, you have a visual of what you should reach for! Tue, 23 Nov 2010 05:11:00 EST If you want it, eat it. If I REALLY want a food, no matter what it is... I eat a little bit of it. Mon, 22 Nov 2010 11:20:00 EST Thanksgiving Holiday Tip #5 <em>190</em> Before you fill your plate, survey the table, know the offerings, decide what it is that your taste buds REALLY do want. You don't have to have it all. But you can have a taste of what you want and that won't ruin your day. After you've eaten, track it. Be loyal to yourself. You deserve the best care on this day we're most Thankful. Mon, 22 Nov 2010 05:13:00 EST Thanksgiving Holiday Tip #4 <em>430</em> The big turkey day is quickly approaching, but it's not to late to plan something that takes everyone away from the table and puts an end to the meal. Perhaps it's a showing of the family movies, the kids dressing up and giving a Pilgrim & Indian play, or a game of some sort. Something fun to signal an end to eating and moving on to a fun activity that we look forward to. The sky is the limit of fun ideas! Sun, 21 Nov 2010 10:57:00 EST Thanksgiving Holiday Tip #3 <em>311</em> Make an appointment with yourself today that you will meet YOU for some exercise time on Thanksgiving day. You might want to plan that time BEFORE the big meal so you won't want to cancel on yourself. Canceling just isn't an option! Burn some calories before the meal and you won't feel so guilty about the food you do eat. Get ahead of the game! You can do this!! Sat, 20 Nov 2010 07:34:00 EST Thanksgiving Holiday Tip #2 <em>204</em> Getting dressed for the big meal? Wear something with a fitted waist. Nothing elastic, nothing with give so that you're comfortable as your middle fills with food. Something belted would be nice if you have it. Something that will stand in as a physical reminder to stop eating, let the brain get her signal that you are satisfied. Stop and enjoy the people you're with. What a grand day this is going to be! Fri, 19 Nov 2010 05:33:00 EST Once you lose the weight... I've lost weight before,but wound up putting it all back on & more. That's what you hear over and over again from people trying to lose weight. I've done it myself, but keeping it off after I lose it, well that's another story. The biggest "secret" to keeping the weight off, is don't go back to the way you were eating before. You WILL gain it back! Weightloss & healthy eating is a lifestyle change. You can still have "goodies" on occasion, just be mindful & don't slip into your old routine. Thu, 18 Nov 2010 22:34:00 EST Thanksgiving Holiday Tip Thanksgiving is ONE day. Just one day. The meal is ONE meal. Not an all day eating feast. Change your thinking if you need to. Figure out your plan NOW. You can manage this day. You are managing all the ones around it. YOU CAN DO THIS! You're sooooo worth the effort!<br><br>Just keep saying, this is ONE meal! <em>190</em> Thu, 18 Nov 2010 05:59:00 EST Holiday Eating Tip Standing there looking at all your food options at the big meal? Select a spoonful of those foods that you won't get the rest of the year! You get Mac & Cheese any time so skip that. Aunt Milly's awesome Cranberry Salad is a once a year treat. Have a spoonful of that and move on. Remember to track whatever you've eaten and enjoy the company. It's gonna be a fun meal! <em>497</em> Wed, 17 Nov 2010 07:36:00 EST Classroom vs. Field Trip We don't have to take the Field Trip to learn all of our lessons. Read blogs, read thread posts, read Secrets. Learn in the Classroom and put ideas that others have used into place in your life. Honestly, learning in the Classroom is so much easier than learning on the Field Trip!<br> Mon, 15 Nov 2010 05:41:00 EST Focus on Health I keep a collection of articles about the health benefits of maintaining a healthy weight (and the health hazards of gaining weight). I find focusing on health, rather than appearance, is motivating for me. Fri, 12 Nov 2010 15:28:00 EST Go small proportion - eat often I look at what I need in nutrition to fuel my day. Plan, shop, and break my calorie consumption down into five meals with more calories being allocated to the hour before my work out. Thu, 11 Nov 2010 21:53:00 EST Always keep track of how you are doing Keep up the food journals. And never stop. Wed, 10 Nov 2010 08:37:00 EST Look at old photos One of the things that has helped me maintain my weight after a loss of 100 pounds. first is to keep running and second to post my fat pictures on my spark page to remind where I don't want to be again. <em>252</em> Wed, 10 Nov 2010 00:04:00 EST Shopping for Motivation!! Recently my motivation to maintain was sagging. But one shopping trip and a new outfit got me remotivated!! Tue, 9 Nov 2010 16:30:00 EST In Your Pants...No Going Back What I have taken to doing is this, when I lose weight enough to affect my clothing, I take in the seams with my sewing machine. I have lost enough weight to where my pant size went down 2 sizes! So, I take the sewing machine out and quickly sew up the side seams of my pants to tighten them. This keeps me motivated and also from over eating as they will get too tight. When my pants become too big to take in, that's when I will buy a new smaller sized pair! Mon, 8 Nov 2010 20:34:00 EST Seasonal Recipes It's a new season! New veggies are in the market. Check out recipes to incorporate them. Keep your menu exciting. Don't let it become hum-drum. That's when we revert to those simple foods, the ones that got us into trouble in the first place. Keep Maintenance exciting ... Life is an exciting journey after all! Mon, 8 Nov 2010 06:10:00 EST Reminders of Success You've had success along your journey. Take the time to remember those successes ... especially when you NEED them. They'll build you up, they'll push you along your way. They'll re-inspire you to keep moving. That you really can do this Maintenance thing! <br><br>Today, a friend asked if we knew what STRESSED spelled backwards is. Of course ... Desserts! And now, I don't use desserts to cure my stress. Woohoo!!!! That's success! I'm celebrating that reminder, that victory! <em>410</em> Sun, 7 Nov 2010 09:04:00 EST The Weekend <em>411</em> It's the weekend! That does not mean that we get a free pass from our plan for the next few days. Saturday-Sunday ... or Friday-Saturday-Sunday are not free days. They may be different schedule days, but they are still on plan days. They are unless we want to fight to maintain during the other days of the week. It's our battle; we get to select the battle plan! Fri, 5 Nov 2010 06:51:00 EST Touchpoint Have something that reminds you of your weight loss journey, something you can see, touch, focus on when the tough times come. Something that will bring you back to your senses when you want to stray. Mine is a Black Hills Gold ring. It has 4 little bitty diamonds in it. They remind me of the 40 pounds I had to lose to get back to goal ... I used to weigh 300 pounds. Seeing this ring on my finger reminds me multiple times a day what this journey is all about! <em>43</em> Thu, 4 Nov 2010 05:37:00 EST Pat Yourself On The Back! Are you making it through the moment? Is it a tough moment? Then pat yourself on the back! Give yourself the credit that is due you! Tell someone that you're doing a great job. Post on one of your teams. Give yourself a goodie. Do something non-food related that will celebrate your accomplishment. It's these little victories that carry us through to the big ones! WE CAN DO IT! <br> <em>104</em> Wed, 3 Nov 2010 05:32:00 EST Bermuda Triangle of Holidays ... We're there! We're in the Bermuda Triangle of Holidays where even a seasoned Maintainer can lose footing. Let's make a choice not to! We made the choice to lose weight, let's make a choice to maintain during the next months. Plan. Track. Exercise. Talk it out with those who understand. Let the holidays be one meal, not days on end of eating. Make the holidays about friends and family. Celebrate the occasion, not the food. YOU are sooooo worth the effort! <em>9</em> Tue, 2 Nov 2010 06:05:00 EST Having a tough day? Want to throw in the towel? Don't! YOU'RE soooo worth the effort of finding a solution! Before you eat, take a walk, read a book, play with the dog, read blogs, SparkMail a Maintainer, prepare a healthy dish that will help you stay on plan, work on a hobby, listen to music, do some yoga poses, take a bubble bath, call a friend, post on a team that offers lots of support, write a blog, scream in your pillow, journal your feelings. There are so many things you can do to work through your feelings. Food is not one of them.... Sun, 31 Oct 2010 10:32:00 EST Cook Ahead Maintenance is tough. Don't come into the house starving without a thing to eat. Spend some time on the weekend preparing ahead. A couple of recipes cooked and pre-portioned in the fridge makes it much easier to be a success on a busy week night when you simply don't feel like breaking out the cookware. Plus, you have a nice home cooked meal to sit down to ... now, that's a treat!<br> <em>481</em> Sat, 30 Oct 2010 13:34:00 EST diet cont. with reading label's, write everything you put in your mouth don't forget about at least 2 snacks a day and eat breakfast <em>192</em> Sat, 30 Oct 2010 12:34:00 EST Be Prepared Be prepared. Maintenance is NOT EASY. It is just as hard, or harder than losing. Keep tracking, Keep working out. Remember, your journey is not over-this is just the beginning of your new lifestyle. Fri, 29 Oct 2010 16:45:00 EST Plan Ahead Planning is equally as important as we maintain as it was when we were losing. Spend some time making menus for at least the next day so that you know where you're spending your nutrition. This way, you don't get to the end of your day with hunger still looming and no calories left to spend. Planning really is key!<br> <em>195</em> Fri, 29 Oct 2010 06:23:00 EST Hang out with other Maintainers If you want to maintain your weight, hang out with other Maintainers. Talk with them. Share your ideas. Join a Spark team dedicated to Maintaining. It helps to share ideas and trials! We can do it together!<br> <em>220</em> Thu, 28 Oct 2010 05:41:00 EST Getting out of the house!! Especially on my days off, if I dont have that much planned and I've already worked out I will just kill time browsing the mall and other department stores in the area so I dont lay around eating the afternoon away. Wed, 27 Oct 2010 15:16:00 EST Nip It In The Bud! When you're in maintenance it's easy to get lazy with tracking calories and to slack off going to the gym/exercising. Don't wait until you've gained back 10 or 15 pounds. As soon as you see the scale start creeping up, nip it in the bud! Get focused again on those good habits (staying within your calorie goal and exercising) that got you to your goal in the first place. Wed, 27 Oct 2010 10:26:00 EST rewarding myself instead of rewarding myself with food-- i reward myself by buying make-up or getting my nails done, things that will help me to further enhance myself on my journey instead of self sabotage!!!! Tue, 26 Oct 2010 19:18:00 EST Keep Up Tracking I met my goal about 3 weeks ago. It felt great! I wanted to have a party but decided that wasn't such a good idea. I have found that once I quit tracking what I eat (even for a day) I seem to have an issue of proportion eating. I have returned to keeping my log and it is working! Mon, 18 Oct 2010 15:55:00 EST " I need nutrition." Cheesy, I know, but instead of telling myself that I'm hungry, I try to tell myself "I need nutrition". I can ask myself "Do I need nutrition, or am I just feeling snacky?" It kind of discounts food as a "treat" and makes me think of it more as simply a neccessity for living. Mon, 18 Oct 2010 08:06:00 EST Peanut Butter Try eating a spoon full of peanut butter after dinner for dessert it can curb you hunger for late night snacking Thu, 14 Oct 2010 20:15:00 EST Mantaining Healthy Weight after 40 Increasing my protein intake and reducing my carbs at my doctor's recommendation after 10 pounds had crept on me. By following that advice, I feel better than ever, and I am slowly but surely dropping those added pounds. Mon, 11 Oct 2010 13:58:00 EST Simple guide to food choices Think 3 things when choosing what to eat: Low fat, High fiber, Low sugar. If you stick with foods in those categories in reasonable portions and exercise consistently, you'll have no trouble maintaining your weight. Tue, 5 Oct 2010 23:46:00 EST If you feel chilly, don't crank up the heat, move your butt! Suddenly noticing you are chilly can be a sign that your metabolism just dropped into low gear. Rev it up by moving around. It doesn't need to be a lot of moving around either. Simple tasks around the house like emptying the dishwasher or folding the laundry can be enough to get things going and warm you up. If you really want to kick it up throw in a workout DVD or go for a walk or a jog. Mon, 4 Oct 2010 19:01:00 EST Healthy Habits = Daily Routines It's called maintenance because it does require some effort and vigilance on your part. But once you establish your healthy habits (eating well, tracking, exercising), it becomes as much a natural part of your life as brushing your teeth and making the bed. Mon, 4 Oct 2010 09:07:00 EST Tracking I find that if I track what I'm going to eat at the beginning of the day, I'm more likely to stay on track. I hate having to go back and change my tracker for a cookie or 1 peanut M&M! Sat, 2 Oct 2010 07:49:00 EST Maintenance I have been maintaining for three weeks and am doing fine. My secret is just commonsense. I am continuing to track my food and exercise and it has been working. When I cheat (am trying to keep it to a minimum) I just have to be careful for the next few days. Fri, 24 Sep 2010 08:38:00 EST Daily Tracking of Food It's so easy to just eat and think you are eating right, but tracking food through Sparkpeople keeps me on track. Being honest in what I track is important too, because the only person I would be fooling is myself <em>198</em> Thu, 23 Sep 2010 12:56:00 EST Losing too much weight Question??? At this point, I am several pounds below my maintenance goal. I keep losing weight. Because of some surgery, I had to cut back on fitness. I thought that might solve the problem. I'm eating, and some of the food that I had been leaving out. To be healthy, I want to continue some fitness. <br>Has this happened to anyone else? What do you do if you lose too much weight. My last physical in August was very good. <br>Kay <em>38</em> <em>38</em> <em>38</em> Thu, 23 Sep 2010 07:36:00 EST Keep Realistic Goals With the holidays approaching quickly, it is more realistic to change your weight goal from wanting to drop some pounds to trying to maintain your weight. The holiday season is the greatest test of portion control ever. Sure there are things that are bad for you and that you should avoid but if you focus on portion control and staying within your daily calorie intake, you will end the holiday season without a huge weight gain! If you keep exercising, you may even find you've lost a couple! Tue, 21 Sep 2010 19:34:00 EST If You Missed Out If you grew up fat like I did, very likely there are things that you missed out on due to weight issues. Now is the time to replicate your missed experience. Didn't get to go to prom? Buy yourself a lovely gown, get an elegant hairdo, and have a night to remember on the town! Couldn't wear a fashionable bathing suit? Go ahead and splurge on bikini. You deserve it!! Tue, 14 Sep 2010 12:02:00 EST Tips for a Sweet Tooth Whenever I have the urge for something sugary, I brew a cup of sweet herbal tea. Or prepare sugar-free hot chocolate with 1/2 water and skim milk and garnish it with just a squirt of sugar free whip cream! ; ) <em>4</em> Sat, 11 Sep 2010 23:42:00 EST So you made it this far now what? Play around with you have reached your goal the hardest part is done. Now really enjoy your workout time try something new that you haven't ever done. This will keep your body and spirit excited for your next workout. Sat, 11 Sep 2010 17:17:00 EST Keep it up! Just keep doing what you were doing to lose weight: eating right, exercising, and using sparkpeople. Fri, 10 Sep 2010 18:49:00 EST just move you just have to keep moving. don't let old habits creep back in. after dinner get up and move. don't just settle into your lazy boy and crash...keep that metabolism going by putting a few extra steps in <em>185</em> Thu, 9 Sep 2010 22:23:00 EST Getting Rid of Old Clothes I get rid of my old clothes AS SOON as they are too big. If the remainder of my clothes begin feeling too tight, I know it's time to buckle down and lose a pound or two - or else I won't have any clothes to wear! This forces me to maintain my weight or keep losing. Thu, 9 Sep 2010 19:35:00 EST Drinking Water! Drinking water throughout the day has helped me maintain my weight. Before lunch I try to drink two bottles of water, that way I am not as hungry when lunch time rounds around. Thu, 9 Sep 2010 12:20:00 EST Keep YOUR Perspective...Healthy Don't allow anyone to change your healthier habits through guilt, frustration, or in order to please others. Family can be especially difficult to handle. No matter what, stand your ground. You will be successful. Thu, 9 Sep 2010 02:03:00 EST Measuring Spoons Carrying a set of measuring around in your purse to determine portion control. <em>30</em> Sat, 4 Sep 2010 23:33:00 EST Maintenance After Menopause Realize that as you get older, especially after menopause, your metabolism and food needs change. Most people gain about a pound a year between the ages of forty-five and fifty-five, and this is a common pattern as we age and do not adjust caloric intake to declining energy needs. Like me, you may need to consume fewer calories and perhaps exercise more to maintain. Yes, it stinks but it's worth doing! Fri, 3 Sep 2010 23:23:00 EST Staying focused on goals and away from mindless eating When ever I get a craving or get discouraged and feel like eating my way through a package of cookies, I remember how heavy I used to be and where I am now in this weight loss journey. That keeps me focused on my goals and keeps me away from mindless eating. <em>9</em> Fri, 3 Sep 2010 06:31:00 EST Accept set backs Set backs are a part of life. Learn from mistakes and move on. Thu, 2 Sep 2010 21:47:00 EST Still Marking the Weigh-in Weight ,but NOT Every Day! This is a VARIANCE on a secret I shared when I was losing weight. When I was losing weight, I weighed myself in the morning EVERY DAY and wrote the wt. /body fat % on the calendar as a way to help me FOCUS. Now that I am on the "Maintenance Road" -as I call it-- I try to keep my weight at 177 or below {though my goal weight was 173.8,which I achieved, my body has readjusted itself to 177 or a pound or two less. I feel more comfortable at that weight. Thu, 2 Sep 2010 06:25:00 EST Maintaining Your Loss Put as much energy and effort into maintainance as you do losing it in the first place! It is all too easy to lose your focus and let your new good habits slide. Continue to log your food and exercise. Stay plugged in to your support here on Sparkpeople. Then you can keep those pounds gone for good! Wed, 1 Sep 2010 11:18:00 EST Walking I find that walking for at least 30 minutes and even a light jog will help to control my appetite. <br> <em>311</em> Tue, 31 Aug 2010 16:20:00 EST