SparkPeople Weight Maintenance Secrets http://www.sparkpeople.com/secrets-category.asp?category=weight-maintenance Learn some of the secrets of success for Weight Maintenance from SparkPeople members. SparkPeople Weight Maintenance Secrets http://www.sparkpeople.com/assets/nav/nav_logo_v3.gif http://www.sparkpeople.com/secrets-category.asp?category=weight-maintenance What everyone should know about maintenance http://www.sparkpeople.com/secrets.asp?tip=42629_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 http://www.sparkpeople.com/secrets.asp?tip=42349_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 http://www.sparkpeople.com/secrets.asp?tip=42283_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 http://www.sparkpeople.com/secrets.asp?tip=42236_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 http://www.sparkpeople.com/secrets.asp?tip=42064_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 http://www.sparkpeople.com/secrets.asp?tip=42047_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 http://www.sparkpeople.com/secrets.asp?tip=41892_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 http://www.sparkpeople.com/secrets.asp?tip=41642_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 http://www.sparkpeople.com/secrets.asp?tip=41347_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 http://www.sparkpeople.com/secrets.asp?tip=41207_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 http://www.sparkpeople.com/secrets.asp?tip=41107_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 http://www.sparkpeople.com/secrets.asp?tip=41001_the_secrets_out Dedication, Determination, Discipline <em>104</em> Wed, 1 May 2013 22:41:00 EST questions http://www.sparkpeople.com/secrets.asp?tip=40861_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> http://www.sparkpeople.com/secrets.asp?tip=40772_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 http://www.sparkpeople.com/secrets.asp?tip=40612_dont_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 http://www.sparkpeople.com/secrets.asp?tip=40247_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 http://www.sparkpeople.com/secrets.asp?tip=40045_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 http://www.sparkpeople.com/secrets.asp?tip=39955_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 http://www.sparkpeople.com/secrets.asp?tip=39850_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! http://www.sparkpeople.com/secrets.asp?tip=39716_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 http://www.sparkpeople.com/secrets.asp?tip=39491_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 http://www.sparkpeople.com/secrets.asp?tip=39439_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 http://www.sparkpeople.com/secrets.asp?tip=39418_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 http://www.sparkpeople.com/secrets.asp?tip=39378_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 http://www.sparkpeople.com/secrets.asp?tip=39140_dont_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 http://www.sparkpeople.com/secrets.asp?tip=38999_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 http://www.sparkpeople.com/secrets.asp?tip=38839_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 http://www.sparkpeople.com/secrets.asp?tip=38713_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 http://www.sparkpeople.com/secrets.asp?tip=38627_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 www.lizwright.bodybyvi.com Sun, 6 May 2012 11:12:00 EST Staying With SparkPeople! http://www.sparkpeople.com/secrets.asp?tip=38589_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. http://www.sparkpeople.com/secrets.asp?tip=38410_drink_water_before_meals one glass equals not eating so much. Sun, 8 Apr 2012 15:44:00 EST chewing gum to avoid snacking http://www.sparkpeople.com/secrets.asp?tip=38203_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 http://www.sparkpeople.com/secrets.asp?tip=38174_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 http://www.sparkpeople.com/secrets.asp?tip=38087_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 http://www.sparkpeople.com/secrets.asp?tip=37922_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" http://www.sparkpeople.com/secrets.asp?tip=37916_dont_do_anything_you_dont_want_to_do_the_rest_of_your_life ....to 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 http://www.sparkpeople.com/secrets.asp?tip=37829_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! http://www.sparkpeople.com/secrets.asp?tip=37809_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! http://www.sparkpeople.com/secrets.asp?tip=37808_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! http://www.sparkpeople.com/secrets.asp?tip=37700_dont_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 http://www.sparkpeople.com/secrets.asp?tip=37353_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 http://www.sparkpeople.com/secrets.asp?tip=37351_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 http://www.sparkpeople.com/secrets.asp?tip=37058_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 http://www.sparkpeople.com/secrets.asp?tip=37039_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 http://www.sparkpeople.com/secrets.asp?tip=36693_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 http://www.sparkpeople.com/secrets.asp?tip=36571_water water secret Wed, 5 Oct 2011 11:03:00 EST Sugar Busters http://www.sparkpeople.com/secrets.asp?tip=36522_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 http://www.sparkpeople.com/secrets.asp?tip=36335_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 http://www.sparkpeople.com/secrets.asp?tip=35832_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 http://www.sparkpeople.com/secrets.asp?tip=35783_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 http://www.sparkpeople.com/secrets.asp?tip=35771_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 http://www.sparkpeople.com/secrets.asp?tip=35743_indulging ....is key, make sure that you don't deprive yourself! Sun, 31 Jul 2011 04:52:00 EST Bag Lady http://www.sparkpeople.com/secrets.asp?tip=35469_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 http://www.sparkpeople.com/secrets.asp?tip=35213_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 http://www.sparkpeople.com/secrets.asp?tip=35113_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 http://www.sparkpeople.com/secrets.asp?tip=34961_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 http://www.sparkpeople.com/secrets.asp?tip=34880_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 http://www.sparkpeople.com/secrets.asp?tip=34635_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! http://www.sparkpeople.com/secrets.asp?tip=34614_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! http://www.sparkpeople.com/secrets.asp?tip=34469_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 back...you 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 http://www.sparkpeople.com/secrets.asp?tip=34373_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 http://www.sparkpeople.com/secrets.asp?tip=34152_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 http://www.sparkpeople.com/secrets.asp?tip=33669_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 http://www.sparkpeople.com/secrets.asp?tip=33659_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 http://www.sparkpeople.com/secrets.asp?tip=33063_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 http://www.sparkpeople.com/secrets.asp?tip=33035_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 http://www.sparkpeople.com/secrets.asp?tip=32919_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 http://www.sparkpeople.com/secrets.asp?tip=32908_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 http://www.sparkpeople.com/secrets.asp?tip=32631_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 http://www.sparkpeople.com/secrets.asp?tip=32577_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 http://www.sparkpeople.com/secrets.asp?tip=32526_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 http://www.sparkpeople.com/secrets.asp?tip=32411_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 http://www.sparkpeople.com/secrets.asp?tip=32379_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** http://www.sparkpeople.com/secrets.asp?tip=32331_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 http://www.sparkpeople.com/secrets.asp?tip=32216_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 http://www.sparkpeople.com/secrets.asp?tip=32180_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 http://www.sparkpeople.com/secrets.asp?tip=32080_waer 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 http://www.sparkpeople.com/secrets.asp?tip=31704_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 http://www.sparkpeople.com/secrets.asp?tip=31698_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 http://www.sparkpeople.com/secrets.asp?tip=31534_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 http://www.sparkpeople.com/secrets.asp?tip=31387_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 http://www.sparkpeople.com/secrets.asp?tip=31355_semifrozen_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 http://www.sparkpeople.com/secrets.asp?tip=31340_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 http://www.sparkpeople.com/secrets.asp?tip=31337_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 http://www.sparkpeople.com/secrets.asp?tip=31198_to_keep_on_maintaining Keep adding different exercises so you are not bored Sun, 24 Apr 2011 14:22:00 EST WEIGHT MAINT http://www.sparkpeople.com/secrets.asp?tip=30931_weight_maint KEEP ON TRACK Tue, 19 Apr 2011 11:01:00 EST Gotta Keep on Keepin On (with the Exercise) http://www.sparkpeople.com/secrets.asp?tip=30874_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 http://www.sparkpeople.com/secrets.asp?tip=30765_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 http://www.sparkpeople.com/secrets.asp?tip=30140_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 http://www.sparkpeople.com/secrets.asp?tip=30136_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 http://www.sparkpeople.com/secrets.asp?tip=30047_adreanline I take adreanline every day to keep my weight stable Sun, 3 Apr 2011 07:26:00 EST I LOVE CHOCOLATE http://www.sparkpeople.com/secrets.asp?tip=29742_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! http://www.sparkpeople.com/secrets.asp?tip=29651_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 http://www.sparkpeople.com/secrets.asp?tip=29301_dont_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 ... http://www.sparkpeople.com/secrets.asp?tip=29251_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 http://www.sparkpeople.com/secrets.asp?tip=29065_house_cleaning Always helps me maintain my weight! Tue, 15 Mar 2011 10:19:00 EST 3 bites or less http://www.sparkpeople.com/secrets.asp?tip=29023_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 http://www.sparkpeople.com/secrets.asp?tip=28666_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 http://www.sparkpeople.com/secrets.asp?tip=28655_maintenance Can't wait to reach goal first. Mon, 7 Mar 2011 18:21:00 EST If you are craving something sweet... http://www.sparkpeople.com/secrets.asp?tip=28178_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 http://www.sparkpeople.com/secrets.asp?tip=28150_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 http://www.sparkpeople.com/secrets.asp?tip=28135_in_addition_to_spark_people In addition to the SparkPeople website, I also keep updated on WebMD.com 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 http://www.sparkpeople.com/secrets.asp?tip=27940_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? http://www.sparkpeople.com/secrets.asp?tip=27851_what_am_i_losing Hopefully fat. <em>15</em> Mon, 21 Feb 2011 13:36:00 EST One Day at a TIme http://www.sparkpeople.com/secrets.asp?tip=27809_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 http://www.sparkpeople.com/secrets.asp?tip=27806_how_many_pounds_left_before_goal_met 12 Sun, 20 Feb 2011 19:10:00 EST Moderation is the key! http://www.sparkpeople.com/secrets.asp?tip=27780_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 http://www.sparkpeople.com/secrets.asp?tip=27694_workout I workout 3 x a day Fri, 18 Feb 2011 16:56:00 EST Ice Cream http://www.sparkpeople.com/secrets.asp?tip=27552_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 http://www.sparkpeople.com/secrets.asp?tip=27513_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 http://www.sparkpeople.com/secrets.asp?tip=27483_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 http://www.sparkpeople.com/secrets.asp?tip=27475_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! http://www.sparkpeople.com/secrets.asp?tip=27306_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 http://www.sparkpeople.com/secrets.asp?tip=27271_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 http://www.sparkpeople.com/secrets.asp?tip=26930_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... http://www.sparkpeople.com/secrets.asp?tip=26886_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 http://www.sparkpeople.com/secrets.asp?tip=26502_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 http://www.sparkpeople.com/secrets.asp?tip=26092_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 http://www.sparkpeople.com/secrets.asp?tip=26069_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 http://www.sparkpeople.com/secrets.asp?tip=26027_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 http://www.sparkpeople.com/secrets.asp?tip=25909_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 http://www.sparkpeople.com/secrets.asp?tip=25817_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 http://www.sparkpeople.com/secrets.asp?tip=25814_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 http://www.sparkpeople.com/secrets.asp?tip=25792_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 http://www.sparkpeople.com/secrets.asp?tip=25671_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 http://www.sparkpeople.com/secrets.asp?tip=25620_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 http://www.sparkpeople.com/secrets.asp?tip=25500_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 http://www.sparkpeople.com/secrets.asp?tip=25466_scale Put your bathroom scale in your kitchen Sat, 15 Jan 2011 11:32:00 EST Water http://www.sparkpeople.com/secrets.asp?tip=25462_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 http://www.sparkpeople.com/secrets.asp?tip=25349_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 http://www.sparkpeople.com/secrets.asp?tip=25084_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 http://www.sparkpeople.com/secrets.asp?tip=24777_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 http://www.sparkpeople.com/secrets.asp?tip=24668_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 http://www.sparkpeople.com/secrets.asp?tip=24452_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 http://www.sparkpeople.com/secrets.asp?tip=24384_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! http://www.sparkpeople.com/secrets.asp?tip=24339_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! http://www.sparkpeople.com/secrets.asp?tip=23963_during_the_holidaystry_sampletaste_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 http://www.sparkpeople.com/secrets.asp?tip=23837_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! http://www.sparkpeople.com/secrets.asp?tip=23572_fall_off_the_wagonget_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 http://www.sparkpeople.com/secrets.asp?tip=23444_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 http://www.sparkpeople.com/secrets.asp?tip=23376_8020_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 http://www.sparkpeople.com/secrets.asp?tip=23321_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 http://www.sparkpeople.com/secrets.asp?tip=23308_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. http://www.sparkpeople.com/secrets.asp?tip=23229_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 http://www.sparkpeople.com/secrets.asp?tip=23224_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? http://www.sparkpeople.com/secrets.asp?tip=23162_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 http://www.sparkpeople.com/secrets.asp?tip=23113_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! http://www.sparkpeople.com/secrets.asp?tip=23003_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 http://www.sparkpeople.com/secrets.asp?tip=22967_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! http://www.sparkpeople.com/secrets.asp?tip=22945_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? http://www.sparkpeople.com/secrets.asp?tip=22900_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! http://www.sparkpeople.com/secrets.asp?tip=22889_prepartion_if_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 http://www.sparkpeople.com/secrets.asp?tip=22757_dont_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 http://www.sparkpeople.com/secrets.asp?tip=22742_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 http://www.sparkpeople.com/secrets.asp?tip=22723_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 http://www.sparkpeople.com/secrets.asp?tip=22685_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. http://www.sparkpeople.com/secrets.asp?tip=22640_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 http://www.sparkpeople.com/secrets.asp?tip=22622_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 http://www.sparkpeople.com/secrets.asp?tip=22592_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 http://www.sparkpeople.com/secrets.asp?tip=22550_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 http://www.sparkpeople.com/secrets.asp?tip=22504_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... http://www.sparkpeople.com/secrets.asp?tip=22493_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 http://www.sparkpeople.com/secrets.asp?tip=22456_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 http://www.sparkpeople.com/secrets.asp?tip=22415_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 http://www.sparkpeople.com/secrets.asp?tip=22310_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 http://www.sparkpeople.com/secrets.asp?tip=22197_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 http://www.sparkpeople.com/secrets.asp?tip=22128_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 http://www.sparkpeople.com/secrets.asp?tip=22041_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 http://www.sparkpeople.com/secrets.asp?tip=22033_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!! http://www.sparkpeople.com/secrets.asp?tip=22012_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 http://www.sparkpeople.com/secrets.asp?tip=21975_in_your_pantsno_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 http://www.sparkpeople.com/secrets.asp?tip=21941_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 http://www.sparkpeople.com/secrets.asp?tip=21898_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 http://www.sparkpeople.com/secrets.asp?tip=21785_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 http://www.sparkpeople.com/secrets.asp?tip=21711_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! http://www.sparkpeople.com/secrets.asp?tip=21652_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! http://www.sparkpeople.com/secrets.asp?tip=21605_bermuda_triangle_of_holidays_were_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? http://www.sparkpeople.com/secrets.asp?tip=21516_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 http://www.sparkpeople.com/secrets.asp?tip=21489_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 http://www.sparkpeople.com/secrets.asp?tip=21479_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 http://www.sparkpeople.com/secrets.asp?tip=21443_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 http://www.sparkpeople.com/secrets.asp?tip=21409_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 http://www.sparkpeople.com/secrets.asp?tip=21351_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!! http://www.sparkpeople.com/secrets.asp?tip=21327_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! http://www.sparkpeople.com/secrets.asp?tip=21305_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 http://www.sparkpeople.com/secrets.asp?tip=21267_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 http://www.sparkpeople.com/secrets.asp?tip=20853_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." http://www.sparkpeople.com/secrets.asp?tip=20827__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 http://www.sparkpeople.com/secrets.asp?tip=20655_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 http://www.sparkpeople.com/secrets.asp?tip=20444_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 http://www.sparkpeople.com/secrets.asp?tip=20145_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! http://www.sparkpeople.com/secrets.asp?tip=20064_if_you_feel_chilly_dont_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 http://www.sparkpeople.com/secrets.asp?tip=20036_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 http://www.sparkpeople.com/secrets.asp?tip=19937_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 http://www.sparkpeople.com/secrets.asp?tip=19506_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 http://www.sparkpeople.com/secrets.asp?tip=19464_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??? http://www.sparkpeople.com/secrets.asp?tip=19449_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 http://www.sparkpeople.com/secrets.asp?tip=19350_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 http://www.sparkpeople.com/secrets.asp?tip=18870_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 http://www.sparkpeople.com/secrets.asp?tip=18713_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? http://www.sparkpeople.com/secrets.asp?tip=18696_so_you_made_it_this_far_now_what Play around with you routine...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! http://www.sparkpeople.com/secrets.asp?tip=18649_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 http://www.sparkpeople.com/secrets.asp?tip=18596_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 http://www.sparkpeople.com/secrets.asp?tip=18589_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! http://www.sparkpeople.com/secrets.asp?tip=18556_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 http://www.sparkpeople.com/secrets.asp?tip=18531_keep_your_perspectivehealthy 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 http://www.sparkpeople.com/secrets.asp?tip=18298_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 http://www.sparkpeople.com/secrets.asp?tip=18237_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 http://www.sparkpeople.com/secrets.asp?tip=18160_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 http://www.sparkpeople.com/secrets.asp?tip=18140_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! http://www.sparkpeople.com/secrets.asp?tip=18079_still_marking_the_weighin_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 http://www.sparkpeople.com/secrets.asp?tip=18025_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 http://www.sparkpeople.com/secrets.asp?tip=17966_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 Weighing In http://www.sparkpeople.com/secrets.asp?tip=17800_weighing_in I weigh myself every day...that way if a couple of pounds have snuck onto my hips, I can get them under control. I think it is easier to loose 2lbs than 10lbs!<br>Keep up the Good Work Spark People! Sun, 29 Aug 2010 08:25:00 EST Buffet Sytle Events: Try to eat less on purpose http://www.sparkpeople.com/secrets.asp?tip=17395_buffet_sytle_events_try_to_eat_less_on_purpose On holidays, at parties etc...If it is a pot luck buffet style occasion: First, take a regular size plate. Next, look to see what you crave most. Then take one serving size spoonful to place food on your plate. Make sure NOT any of the foods you choose are touching. The space between foods helps with portion control. This also forces you to choose only your favorite foods. Which will keep your cravings at bay. <em>190</em> . Mon, 23 Aug 2010 09:00:00 EST The scale is just a tool.... http://www.sparkpeople.com/secrets.asp?tip=17362_the_scale_is_just_a_tool .... and weight is just a measure. You can't control your metabolism directly but using Sparkpeople's recommended ranges and tracking the calories that you eat and the calories that you burn are the best ways to get the results that you want. Taking care of tracking is the surest way to manage your size, vitality, health and fitness. Sun, 22 Aug 2010 17:18:00 EST Maintaining while working on losing more weight http://www.sparkpeople.com/secrets.asp?tip=17247_maintaining_while_working_on_losing_more_weight My biggest victory is that I have maintained a weight loss for a long period of time. I did gain 20 pounds last year, but I how have that 20 pounds gone again, plus 2 more!<br><br>Miracles do happen! Fri, 20 Aug 2010 22:29:00 EST track food eaten http://www.sparkpeople.com/secrets.asp?tip=17093_track_food_eaten use sparkpeople tool to help Wed, 18 Aug 2010 23:08:00 EST Less salad dressing, more taste http://www.sparkpeople.com/secrets.asp?tip=16972_less_salad_dressing_more_taste When I order a tossed salad in a restaurant, or when making it at home, I have my salad dressing on the side. Before each bite of salad I dip the fork prongs barely in the dressing. Then pick up some salad. You use very little dressing and still taste it with every bite. Tue, 17 Aug 2010 15:14:00 EST Feeling Good http://www.sparkpeople.com/secrets.asp?tip=16807_feeling_good Remember that there is no food that makes you feel as well as the feeling of being slim. When you want to pop unhealthy food into your mouth then think about those new smaller size pants in the closet and how good you feel wearing them. <em>346</em> Sun, 15 Aug 2010 12:28:00 EST count everything! http://www.sparkpeople.com/secrets.asp?tip=16786_count_everything Make sure to count every little thing you put into your mouth. It makes a huge difference at the end of the day. gum, mints, gum drop, bite of daughter's cake... once I did that it helped keep my weight at bay. Sun, 15 Aug 2010 07:56:00 EST Keep a Bathroom Scales in Kitchen http://www.sparkpeople.com/secrets.asp?tip=16595_keep_a_scales_in_kitchen I have been keeping a second bathroom scales in the kitchen. Every time I think I want a snack I step on the scales. I bought a second hand, retro-looking scales at the thrift store and it looks comical in the kitchen, but I like it that way. Life's too short. It's working for me so far. Thu, 12 Aug 2010 14:31:00 EST If It Ain't Broke, Don't Fix It http://www.sparkpeople.com/secrets.asp?tip=16031_if_it_aint_broke_dont_fix_it This journey on Spark has been a joy. Now that I'm on maintenance, I won't leave. I still have things to learn everyday and maybe I can help someone else along the way. I still track, though not so religiously, still do my fitness and always look for ways to improve in everything I do. Thu, 5 Aug 2010 08:22:00 EST Brush your teeth frequently http://www.sparkpeople.com/secrets.asp?tip=15878_brush_your_teeth_frequently After you eat immediately go and brush your teeth. If you work outside the home take a toothbrush and toothpaste with you. After your mouth feels so clean and fresh you will not want to snack again until your next meal. Tue, 3 Aug 2010 11:58:00 EST Table Push-Backs http://www.sparkpeople.com/secrets.asp?tip=15865_table_pushbacks While I am not really at Maintenance yet, I did a 3 week vacation WITH NO WEIGHT GAIN! I stopped eating & PUSHED BACK FROM THE TABLE as soon as I was feeling full, satisfied, satiated! And even without counting calories (no access to computer most of the time) I did not gain weight! Wow! Tue, 3 Aug 2010 10:10:00 EST SHARE! http://www.sparkpeople.com/secrets.asp?tip=15767_share Whenever I find a new food a don't care for, rather than waste the calories on something I don't like, I give it to another person or leave it in the kitchen at work, where it always "disappears" Mon, 2 Aug 2010 07:19:00 EST Staying accountable http://www.sparkpeople.com/secrets.asp?tip=15347_staying_accountable I've learned to count on only myself when it comes to staying accountable. I used to tell my friends/family "whatever happens, don't let me eat this or that!" and it never works. It works best if I tell myself.. "no matter what happens, don't eat...." Wed, 28 Jul 2010 00:08:00 EST Drink and Track http://www.sparkpeople.com/secrets.asp?tip=15307_drink_and_track I never forget my 8 glasses of water and I use the nutrition tracker and fitness tracker religiously. I have maintained for over 5 years. Tue, 27 Jul 2010 12:12:00 EST Cooler in the Car http://www.sparkpeople.com/secrets.asp?tip=15212_cooler_in_the_car I keep a small cooler or insulated bag in the car with me. On days when I have lots of errands, I use it to keep water, juice, fruit, and a sandwich, so that I'm less likely to grab fast food or some other snack while I'm out and about. Mon, 26 Jul 2010 10:30:00 EST Did you know it takes 3,500 calories to gain one pound? http://www.sparkpeople.com/secrets.asp?tip=14763_did_you_know_it_takes_1000_calories_to_gain_one_pound It roughly takes three thousand five hundred calories to gain one pound of weight, so exercising even a little a everyday keeps the poundage at bay! Wed, 21 Jul 2010 09:35:00 EST Keep on Keeping On http://www.sparkpeople.com/secrets.asp?tip=14580_keep_on_keeping_on You've reached your goal weight and you are healthier and happier than you have been in a long time.<br>You've changed your life style, so why change anything?<br>Play a little with your food intake to see what keeps you balanced.<br>Don't be afraid to have 4 pieces of Hershey's Dark Chocolate Kisses Sun, 18 Jul 2010 16:33:00 EST Eating less between meals http://www.sparkpeople.com/secrets.asp?tip=14487_eating_less_between_meals If I brush my teeth several times throughout the day, it prevents me from wanting to go back into the kitchen to eat or drink. I love the minty fresh taste and hate the way it makes food and drinks taste! So I get a double bonus--a great smile and fewer calories! Sat, 17 Jul 2010 00:14:00 EST clubbing http://www.sparkpeople.com/secrets.asp?tip=14391_clubbing Going out tomorrow D:. Don't know if I will get enough time to fit in my exercise I hope I do D:. Maybe if I wake up early enough and do it in the moring? :D Thu, 15 Jul 2010 17:05:00 EST Wear Well-Fitting Clothing http://www.sparkpeople.com/secrets.asp?tip=14309_wear_wellfitting_clothing I've found that wearing clothing that fit perfectly (or even a little tight) keeps me from overeating. Loose clothing makes me feel thin and that I can indulge. Wed, 14 Jul 2010 19:24:00 EST The scale!! http://www.sparkpeople.com/secrets.asp?tip=14294_the_scale What helps me to stay focused on a daily basis is to go on the scale every morning. If I had a bad night the following morning I jump right on the scale. This helps me to stay on track and not let much time lapse so that I regain. Wed, 14 Jul 2010 16:26:00 EST Check in with new members http://www.sparkpeople.com/secrets.asp?tip=14252_check_in_with_new_members Wanting to maintain your weight? Be sure to stop in to SparkPeople and check in with new members. Visits to the pages, blogs and Message Boards will not only help the new folks out, it will remind you of all the challenges you had losing weight and keep your hot spots up at the front of your mind! Wed, 14 Jul 2010 07:36:00 EST Never more than 7 http://www.sparkpeople.com/secrets.asp?tip=14042_never_more_than_7 I lost 110 lbs maintaining that within 7 pounds now for 4 months. If the scale creeps higher than that, I quickly review my food intake and my exercise workouts. Did my treats become cheats? Did my workout get lax? I check off my water, my food, and my exercise to reinstate the success I know. <em>227</em> Sun, 11 Jul 2010 19:33:00 EST Eating Out! http://www.sparkpeople.com/secrets.asp?tip=13975_eating_out When eating out, ask for a to go container and pack half of it even before you start for next day's lunch. This way, you won't be tempted to eat the whole thing! Sat, 10 Jul 2010 20:13:00 EST Snacking at night? I keep it to veggies.... http://www.sparkpeople.com/secrets.asp?tip=13741_snacking_at_night_i_keep_it_to_veggies I am often wanting to eat at the end of the day, even after a dinner. Now, to maintain, instead of my past snacking I limit myself to vegetables, as many as I can eat. They are low calorie and filling with all the fiber. If I still want a snack after that, I make it a taste, not a binge. Wed, 7 Jul 2010 22:22:00 EST Eating Out http://www.sparkpeople.com/secrets.asp?tip=13619_eating_out When eating out, consider sharing your meal. Tue, 6 Jul 2010 13:12:00 EST Veg, fruit, milk, meat, and then the rest http://www.sparkpeople.com/secrets.asp?tip=13394_veg_fruit_milk_meat_and_then_the_rest I have found it helpful to eat the right portion of the stuff that is good, least favorite first, for you first then move 2 the others. Sat, 3 Jul 2010 11:49:00 EST Sharing! http://www.sparkpeople.com/secrets.asp?tip=13256_sharing When I want a sweet treat, but I know that I'll feel guilty if I eat the whole dessert! So we go out and share a dessert! <em>224</em> Thu, 1 Jul 2010 18:10:00 EST Don't worry so much http://www.sparkpeople.com/secrets.asp?tip=13244_dont_worry_so_much When I first started maintaining an appropriate weight, I worried about it all the time. Did I eat the right amount? Exercise enough? Where is the balance? It wasn't until I let go and let my body take care of itself that I could fully enjoy every part of living healthy. Thu, 1 Jul 2010 16:06:00 EST Sketcher's Shape Ups http://www.sparkpeople.com/secrets.asp?tip=13184_sketchers_shape_ups At around $100 per pair of shoes, there is no doubt that this is the best money you can spend on footwear. They keep my feet, legs and back comfy all day and have helped me lose about 30 lbs so far. Plus they come with tips and excercises you can do with them. Luv my shape ups!!! <em>334</em> Wed, 30 Jun 2010 23:52:00 EST BALANCE HEALTHY EATING/EXERCISE http://www.sparkpeople.com/secrets.asp?tip=12977_balance_healthy_eatingexercise I try to eat breakfast everyday to provide fuel for the day. I also eat morning/afternoon healthy snack, as well as light lunch and dinner. I do some form of exercise daily....gym, walking, biking. Mon, 28 Jun 2010 15:04:00 EST Apples http://www.sparkpeople.com/secrets.asp?tip=12764_apples One of the secrets to my program is apples.<br><br>I eat 3 to 4 apples per day This is done so that when I do have a meal i'm not as hungry and eat less. Your burn more calories eating them through metabolism than you take in Fri, 25 Jun 2010 11:21:00 EST Chew gum to avoid snacking http://www.sparkpeople.com/secrets.asp?tip=12688_chew_gum_to_avoid_snacking Whenever I go to the grocery store, I always put a piece of chewing gum in my mouth first. That way you have an excuse to avoid all those free samples that the store clerks are giving out. Food does not taste good after you have chewed peppermint gum. But make sure it is sugarless gum! Thu, 24 Jun 2010 13:24:00 EST FOOD http://www.sparkpeople.com/secrets.asp?tip=12574_food I have a hard time eating. Wed, 23 Jun 2010 08:33:00 EST Weight Maintenance http://www.sparkpeople.com/secrets.asp?tip=12037_weight_maintenance When I eat over my calories, I do extra cardio the next morning to burn them off. This has helped me not only keep it off, but I am 1-2 lbs. under my goal. Thu, 17 Jun 2010 05:44:00 EST Get rid of your clothes as they get too big http://www.sparkpeople.com/secrets.asp?tip=12025_get_rid_of_your_clothes_as_they_get_too_big Don't keep clothes that are too big for you. Clothes that fit you are your constant check that you are staying the course. When the clothes get snug you have too take care of it because you have nothing else to wear. Thu, 17 Jun 2010 00:15:00 EST Stop the Snacking http://www.sparkpeople.com/secrets.asp?tip=11985_stop_the_snacking To avoid eating at night, I brush my teeth after dinner. The clean taste in my mouth stops me from eating or drinking anything before bed. Wed, 16 Jun 2010 15:55:00 EST keep a leeway http://www.sparkpeople.com/secrets.asp?tip=11621_keep_a_leeway of 5 pounds either side of your goal. if the needle creeps past either way nip it in the bud!! Sat, 12 Jun 2010 10:11:00 EST Workout more, eat more, workout less, eat less! http://www.sparkpeople.com/secrets.asp?tip=11601_workout_more_eat_more_workout_less_eat_less I work out a good sweaty hard hour every day. If I decide to do more, I must up my calories. My body lets me know when it needs more fuel. But its common sense if you have a restful day, you should eat at the bottom of your calorie range. If you go hard, get up to the top of your range. Fri, 11 Jun 2010 23:48:00 EST 2nd Portions http://www.sparkpeople.com/secrets.asp?tip=11232_2nd_portions After 1 serving of a meal, I drink a glass of water and wait the 20 minutes before allowing myself to get more, even if I still feel hungry. Usually once the time is up I realize that I actually don't want the food. Tue, 8 Jun 2010 12:43:00 EST Weight http://www.sparkpeople.com/secrets.asp?tip=11164_weight I do not weight myself but once a month. Mon, 7 Jun 2010 20:43:00 EST stress eating at work http://www.sparkpeople.com/secrets.asp?tip=11042_stress_eating_at_work Instead of keeping sweets and snacks around for stress eating at work, simply take fruits and veges to nibble on. If the sweets and fats aren't handy, you likely won't go looking for them if a bag of carrots is right there on your desk. Sun, 6 Jun 2010 15:44:00 EST Support http://www.sparkpeople.com/secrets.asp?tip=10843_support It is always good to have some type of accountability partner. Rather if it is just to call someone and tell them what you have done positive in your healthy lifestyle choice or someone who can be accountable to you as well! Fri, 4 Jun 2010 00:58:00 EST No calorie lemonade http://www.sparkpeople.com/secrets.asp?tip=10289_no_calorie_lemonade Add lemon juice and Truvia to water. Sat, 29 May 2010 05:08:00 EST How much did I eat anyway? http://www.sparkpeople.com/secrets.asp?tip=10161_how_much_did_i_eat_anyway once every few weeks actually measure your food for a couple of days just to make sure you don't lose your perspective on what a portion really looks like! Thu, 27 May 2010 19:09:00 EST never finished http://www.sparkpeople.com/secrets.asp?tip=10061_never_finished Don't let yourself slip into thinking you're 'done' once you've reached your goal weight. This event lasts the rest of your life! But that's ok...you can do it. You've got this! Wed, 26 May 2010 21:23:00 EST Use QuickLinks: Think quantity http://www.sparkpeople.com/secrets.asp?tip=9974_use_quicklinks_think_quantity Review nutrition tracker and sparkpeople articles that describe "portion" size Wed, 26 May 2010 00:23:00 EST Keeping the weight down http://www.sparkpeople.com/secrets.asp?tip=9649_keeping_the_weight_down I reached my first goal of 145 last summer. I have managed to maintain within 4-5 pounds since then. My secret is: I step on the scale every morning to make sure I am not letting the weight slip up on me. If it looks like I'm gaining, I can refocus on my food and exercise. Sat, 22 May 2010 08:11:00 EST Water Consumption http://www.sparkpeople.com/secrets.asp?tip=9457_water_consumption When obtaining Spark Points, I automatically select the 'drink eight glasses of water' before actually doing so; not just to get the Spark Points but to make sure I drink the eight glasses of water daily. Making sure I get in my 8 glasses H20 helps me eat less. Thu, 20 May 2010 09:31:00 EST weight tracker http://www.sparkpeople.com/secrets.asp?tip=9058_weight_tracker continue to weigh daily and track your trends. If you see your chart tracking upward, change your diet and exercise to get back to your weight goal. Sun, 16 May 2010 11:59:00 EST eating less http://www.sparkpeople.com/secrets.asp?tip=8958_eating_less I usually eat standing up. Eat less yet feel full Sat, 15 May 2010 09:39:00 EST HUNGRY http://www.sparkpeople.com/secrets.asp?tip=8940_hungry WHEN I GET HUNGRY AND I REALLY CAN'T EAT ANY MORE FOR A WHILE, I PUT A PEICE OF SUGAR-FREE GUM IN MY MOUTH AND IT WORKS Sat, 15 May 2010 04:53:00 EST Weight gain http://www.sparkpeople.com/secrets.asp?tip=8826_weight_gain I wasn't weighing myself for a couple of weeks and when I did I was amazed. I knew my jeans where a little tighter but didn't pay much attention. I have gained 7 pound and that is not good. Had banquets to go to but watched what I ate. I keep to my nutrition page and put down what I eat . Fri, 14 May 2010 03:11:00 EST Weight gain http://www.sparkpeople.com/secrets.asp?tip=8825_weight_gain I wasn't weighing myself for a couple of weeks and when I did I was amazed. I knew my jeans where a little tighter but didn't pay much attention. I have gained 7 pound and that is not good. Have a banquets to go to but watched what I ate. I keep to my nutrition page and put down what I eat . Fri, 14 May 2010 03:10:00 EST Don't eat mindlessly! http://www.sparkpeople.com/secrets.asp?tip=8796_dont_eat_mindlessly Think about EVERYTHING that goes into your body...<br>When I mindlessly eat that's when I pack on the pounds, calories, carbs, and sodium. Thu, 13 May 2010 15:58:00 EST Walking--making your smoothies--shakes-- http://www.sparkpeople.com/secrets.asp?tip=8757_walkingmaking_your_smoothiesshakes This is my first way of being motivated--WALKING--it does a body good as they say. Definitely in my case it really really works. Thu, 13 May 2010 10:01:00 EST Walking--making your smoothies--shakes-- http://www.sparkpeople.com/secrets.asp?tip=8756_walkingmaking_your_smoothiesshakes This is my first way of being motivated--WALKING--it does a body good as they say. Definitely in my case it really really works. Thu, 13 May 2010 10:01:00 EST EAT MORE RAW AND FRESH FOODS http://www.sparkpeople.com/secrets.asp?tip=8754_eat_more_raw_and_fresh_foods EATING HEALTHIER......RAW FOODS, FRESH FOODS, AS WELL AS ORGANIC! NO PROCESSED! Thu, 13 May 2010 09:55:00 EST Plan ahead! http://www.sparkpeople.com/secrets.asp?tip=8630_plan_ahead If you are headed on a trip (graduation, family reunion, etc) be sure to plan ahead. Visit one of the mapping services on the internet and look at your route along the way for places to eat that will help you stick to your lifestyle. In addition you can check for rest stops that will let you walk! Wed, 12 May 2010 08:25:00 EST Weigh Weekly, Bi-weekly or Monthly http://www.sparkpeople.com/secrets.asp?tip=8469_weigh_weekly_biweekly_or_monthly I started out with Spark & I weighed daily. Drop a pound, up 0.5, down 0.5, up 2 pounds, down 1. It nearly drove me crazy trying 2 get something N a steady downward trend. All of this is compounded because I have diabetes & heart problems, balancing water intake and out-flow is very difficult as my Mon, 10 May 2010 23:44:00 EST Watch that scale http://www.sparkpeople.com/secrets.asp?tip=8247_watch_that_scale Once you have reached your goal weight, an easy way to maintain, it is to weigh yourself daily and once you notice yourself gaining a pound or two, go back into diet mode and lose those few pounds and continue back into maintenance mode and repeat the process!! Good luck!! <em>334</em> Sat, 8 May 2010 19:41:00 EST Drinking milk lowers my appetite http://www.sparkpeople.com/secrets.asp?tip=8243_drinking_milk_lowers_my_appetite Drinking milk at least once a day keeps me from snacking and over-eating. I also read that women who drink it after a workout lose more weight than those who drink sports drinks. (1.5 lbs. vs. 3.2 lbs.) Sat, 8 May 2010 18:48:00 EST Transition http://www.sparkpeople.com/secrets.asp?tip=8088_transition Gradually make that transition between weight loss and weight maintenance. It will be easier to maintain the weight and you will be less likely to stray off track. Fri, 7 May 2010 10:19:00 EST Portion Control http://www.sparkpeople.com/secrets.asp?tip=7989_portion_control Now that you've hit the weight you'd like to maintain, be sure you watch your portions. When eating out or at those family dinners where someone fills your plate for you- make sure you aren't eating more than you want to eat. Don't be afraid to make 2-3 meals out of "one", you'll be glad you did! Thu, 6 May 2010 10:36:00 EST Plan Ahead http://www.sparkpeople.com/secrets.asp?tip=7881_plan_ahead Have a summer party or a graduation coming up? Take the time to plan ahead for not only that day - but that week. Bump up the cardio a notch- watch your food intake on at least a day or two that week to allow for that little slip that might happen the day of the party. Wed, 5 May 2010 13:08:00 EST Water vs. Coffee http://www.sparkpeople.com/secrets.asp?tip=7741_water_vs_coffee Drinking water or coffee.<br>My trick for not eating much is that first cup of coffee in the morning. It satisfies me and I am not hungry. When I am at work I drink most of my 8-8oz. glasses of water and then some. That fools my brain to, makes it think I am not hungry. Tue, 4 May 2010 11:33:00 EST Keep on keeping on... http://www.sparkpeople.com/secrets.asp?tip=7704_keep_on_keeping_on In order to maintain the weight you are currently at, you need to stick pretty close to what you are doing now. The way to do that is to keep tracking. Sure, you'll have an off day here or there for Aunt Jenny's birthday or Cousin Joe's graduation, but for the most part you'll be right on track! Tue, 4 May 2010 07:12:00 EST Take the Opportunity to Do the Right Thing Again http://www.sparkpeople.com/secrets.asp?tip=7413_take_the_opportunity_to_do_the_right_thing_again If you did not do the fitness or healthy food choice thing for the day or moment....rewind the head and do it again. <em>224</em> Sat, 1 May 2010 14:05:00 EST Water http://www.sparkpeople.com/secrets.asp?tip=7063_water If you have a long drive to work make sure you have a bottle of water with you to meet your goal. Depending on your drive you can drink a bottle or two before you even start work! <em>30</em> Wed, 28 Apr 2010 13:26:00 EST Weight Maintenance http://www.sparkpeople.com/secrets.asp?tip=6907_weight_maintenance Praying to God for Strength Tue, 27 Apr 2010 13:48:00 EST sweet tooth fix http://www.sparkpeople.com/secrets.asp?tip=6628_sweet_tooth_fix chocolate fudgsicle, no sugar added, such a rich chocolate flavor and only 40 calories. works for me when i need a sweet chocolate fix. <em>493</em> Sun, 25 Apr 2010 14:52:00 EST Calories In vs. Calories Out http://www.sparkpeople.com/secrets.asp?tip=6601_calories_in_vs_calories_out If you use the Calorie Differential Over Time (Start/Reports) you can see at a glance where your trouble days were.<br><br>I brought up the differential chart for the months Nov-Apr and I can see clearly where I was struggling during the winter months!! Sun, 25 Apr 2010 09:54:00 EST GO NUTS and BRUSH YOUR TEETH http://www.sparkpeople.com/secrets.asp?tip=6587_go_nuts_and_brush_your_teeth when i feel like having a snack, i have the habit of wanting something crunchy and sweet, so i find my favorite yougurt/low fat and i add grape nuts cereal to it. This combination cures my sweet tooth, and the grapenuts give me that constant crunch that potato chips give me. Sun, 25 Apr 2010 07:45:00 EST Never think "diet" Alway think "lifestyle" http://www.sparkpeople.com/secrets.asp?tip=6533_never_think_diet_alway_think_lifestyle The only thing I can say is that since day one, I changed my thoughts to "this is how I will eat for the rest of my life", not just some short term fix. Yes, now, I can eat just a little more, but really not much more that throughout the entire weight loss process. 100+ lbs lost and maintaining. Sat, 24 Apr 2010 16:25:00 EST Weight loss http://www.sparkpeople.com/secrets.asp?tip=6266_weight_loss I have to really pray and concentrate in order to keep the weight off!! Thu, 22 Apr 2010 13:02:00 EST Portions http://www.sparkpeople.com/secrets.asp?tip=6247_portions Three things are important in maintenance:<br>1. Portion control<br>2. Portion control<br>3. Portion control Thu, 22 Apr 2010 11:39:00 EST healthy snack http://www.sparkpeople.com/secrets.asp?tip=6022_healthy_snack If I come up short on protein and carbohydrates, I add a snack of four low-sodium crackers and a slice of part-skim mozzarella cheese. Getting enough calories and nutrients is just as important as not eating too much. Tue, 20 Apr 2010 19:17:00 EST How I keep the weight off http://www.sparkpeople.com/secrets.asp?tip=5954_how_i_keep_the_weight_off I remember the pain each battle we had to keep loved ones alive.. They cared enough to call me out before dying to take care for myself. They will not be forgotten or die in vain- what will it take you to sober up?<br>Pain is a strict master- my family mattered. Tue, 20 Apr 2010 11:42:00 EST Weighing myself http://www.sparkpeople.com/secrets.asp?tip=5952_weighing_myself I weigh myself everyday and sometimes twice a day if I do not like what the scale says. <em>192</em> Tue, 20 Apr 2010 11:26:00 EST THAT IS WHERE I AM http://www.sparkpeople.com/secrets.asp?tip=5941_that_is_where_i_am I AM MAINTAING MY WEIGH RIGHT HERE WHERE I AM NOW FOR 2 YEARS NOW.<br>BUT WHAT I WANT TO SAY IS KEEP TRACING FOOD EVERYDAY AND EXERCISE LOOK BACK AT WHAT YOU ATE TO SEE WHERE YOU ARE GOING RIGHT OR WRONG.<br>DONOT GET COMFORTABLE AND THINK I CAN EAT WHAT EVER I WANT BECAUSE IT IS NOT SO. Tue, 20 Apr 2010 10:48:00 EST RECOGNIZING CHANGE http://www.sparkpeople.com/secrets.asp?tip=5886_recognizing_change Weight maintenance is easy once you realize that you changed your eating and lifestyle habits which changed your body weight. Most assuredly, you must never deviate from changing the former to maintain the latter. <em>38</em> Tue, 20 Apr 2010 03:05:00 EST Keep on tracking! http://www.sparkpeople.com/secrets.asp?tip=5753_keep_on_tracking Once you have reached your maintenance weight, continue to use the Nutrition and Fitness Trackers here on SparkPeople. It will not only give you some "accountability" but it will let you see exactly when and how far you have slipped off course! Mon, 19 Apr 2010 08:31:00 EST Think Positive! http://www.sparkpeople.com/secrets.asp?tip=5577_think_positive No more "gee, I hope I can," or "wish me luck."<br><br>It has to be "for the rest of my life" kind of thinking. You have to believe that you are going to make it happen and will never be overweight again.<br><br>If you can't commit to yourself, how can you possibly succeed? Sat, 17 Apr 2010 13:43:00 EST Measuring Cups http://www.sparkpeople.com/secrets.asp?tip=5545_measuring_cups Thank goodness for Dollar Stores and Garage sales. I pick up cups and put the appropriate serving size in my frequently used items so I just have to grab and scoop. I also use them to pre measure in baggies and keep them in a plastic shoe box and save on 100 calorie snack packs Sat, 17 Apr 2010 09:50:00 EST Food http://www.sparkpeople.com/secrets.asp?tip=5536_food Keep tracking your food even when you reach your goal. Sat, 17 Apr 2010 09:13:00 EST Portion Control Check http://www.sparkpeople.com/secrets.asp?tip=5504_portion_control_check Once in a while, I break out the good old measuring cups and the food scale to do a check of how my portions are weighing up to what I THINK I'm actually doing. It's surprising how some things measure up! Combat portion distortion by doing this once in a while just to keep it real! Fri, 16 Apr 2010 21:47:00 EST