What are your biggest secrets/tips?

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lovingmomma

Joined: Oct 11
Posts: 102

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Posted: 16 May 2012, 11:11
Mine would be that when you mess up hop back on and keep on going. I think it is easy to feel defeated if you mess up for a few days, or weeks even, especially when you are first starting out. But what people don't always realize is that everyone falls off the wagon sometimes, but the most important thing is jumping back on it. It is hard to change habits, and you are not a failure for going back to your old way of eating. You can only fail if you let that setback defeat you, and give up!


Starting weight- 219 lbs May 2011
Goal 150 lbs- my original main goal, reached 6/22/2012! Yipee!

Pregnant with baby # 4. Gained 55 lbs. Weight at end of pregnancy 8/9/2013 204 lbs
Goal 1- 175 lbs reached February 23, 2014
Goal 2- 160 lb
kingkeld

Joined: Sep 09
Posts: 1,995

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Posted: 16 May 2012, 11:32
Mine is: Make sure your weight loss journey is fun and enjoyable! Accomplish this, and you've won the battle. It's not impossible, most of it is a matter of attitude.

Visit my website: www.tabdig.info

"Losing weight is never about eating as little as possible"
- Kingkeld.
"You wouldn't worry so much about what others think of you if you realized how seldom they do.
― Eleanor Roosevelt
"Do. Or do not. There is no trying."
- Master Yoda.

I went from morbidly obese to being the owner of TABDIG - a weight loss coaching service that helps people worldwide losing weight. It's been an amazing journey. From October 4th 2010 to April 3rd 2012 I lost half my body weight - 80 kilos/170 lbs. Since then, I have had two cosmetic surgeries to remove excess skin. I have now quadrupled my strength, gained several kilos in muscle mass, and today I focus on building muscle, optimizing my diet, living healthy and helping people to reach the very same goals. I am stronger, healthier, thinner, happier! If you feel that you need help losing weight, don't hesitate to send me an inbox message.
Katred12

Joined: May 12
Posts: 113

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Posted: 16 May 2012, 12:10
Mine is plan to get hungry. I mean, be sure to have something on hand for whatever weight plan you follow to eat so that you won't blow it. I have some Atkins bars,one in my purse too, the Peanut butter ones because they're gluten free, I will eat a half a one if I'm hitting a wall, it adds some carbs/calories but it doesn't completely kill the diet. And don't get too hungry. My husband isn't dieting, so he keeps offering chocolate and wine ( he's a sweety, he's being polite), I have been able to resist, because I need to lose, and I'm not too hungry.

Travel is fatal to prejudice, bigotry, and narrow-mindedness. - Mark Twain

Katred12
Minimizeme

Joined: Aug 10
Posts: 535

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Posted: 16 May 2012, 15:52
I consider my workout time my 'alone' time. It is now becoming a treat, the pause in my day to kind of take a stretch and feel good without interuption.
ambtreh

Joined: Mar 12
Posts: 108

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Posted: 17 May 2012, 00:02
Minimizeme wrote:
I consider my workout time my 'alone' time. It is now becoming a treat, the pause in my day to kind of take a stretch and feel good without interuption.


Now this is a really great idea! I love my alone time.

My tip would resemble Keld's tip. Eat whatever pleases you, just make sure it is healthy. I now look forward to the rice and leftover veggie soups I make for dinner.
sjcoray

Joined: May 10
Posts: 122

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Posted: 17 May 2012, 09:14
I don't track my exercise calorie-wise. It's been discussed (here and many other places) that people who exercise tend to eat more and thereby negate the positive effects of their exercise. So on here I focus only on my eating. I still try to run and swim 3 or 4 times a week each - but I track those through my times and my distances and make that a separate goal.

Does anybody really think that they didn't get what they had because they didn't have the talent or the strength or the endurance or the commitment?
- Nelson Mandela
apatrick1

Joined: Apr 12
Posts: 72

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Posted: 17 May 2012, 09:55
I don't allow myself to ever get that starving feeling. Making sure I eat at regular intervals allows me to control my portions better.
If you are going to win any battle you have to do one thing. You have to make the mind run the body. Never let the body tell the mind what to do. The body will always give up. It is always tired in the morning, noon, and night. But the body is never tired if the mind is not tired.-George W Patton
Borkn

Joined: May 12
Posts: 16

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Posted: 17 May 2012, 11:43
I try to diet with the way I eat in mind. I'm a grazer, and I know from experience that there is just no fighting that. So, I'm planning for grazing food with very few calories. I had gotten into a bad habit of grazing on whatever was handy. In just a week of fresh veggie grazing, there is a giant change in my total calorie intake. It's nice.
JenKatja

Joined: Aug 11
Posts: 63

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Posted: 17 May 2012, 15:55
When I started in August, I didn't have much trouble with the lower calories, I was ok...but recently (with the lower weight and the lower RDI), I have found the starvation wall is a monster! I must keep healthy snacks around for those times right after excercise and around 4PM everyday, otherwise I will end up binging on whatever I can find an hour later...in despiration!
Morgen, morgen, nur nicht heute, sagen alle faulen Leute!
lisakp71

Joined: Jun 10
Posts: 527

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Posted: 17 May 2012, 16:16
Mine kind of goes with Keld & Borkn's tips: find a way of eating that isn't completely intrusive to your natural self - make it something that is completely possible to do for the rest of your life...and then just let it be a background thing.

The harder you have to fight to stay on your plan, the less likely you are to stick with it. If I were ever crazy enough to attempt Atkins for example, I'd jump off something tall within a week! I love me some carbs, and would not do well on that plan. I know this about me, so no promise of weight loss would make it worth it.

Make it healthy, but make sure it is YOU. Once you find your new WOE, let it become routine. I stay within my plan almost always, but most days I just don't have to think very hard about it anymore, because it has become so ingrained. I like that; makes my life easy. And most importantly, I'm not spending my days consumed with thoughts of "dieting"!
Heidijoy

Joined: Apr 12
Posts: 77

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Posted: 17 May 2012, 16:54
1. Don't shoot for the most. Shoot for the least. If you can't do an hour workout, do 30 minutes, or 10 pushups, or just take the stairs. Every little bit helps.

2. Don't measure your progress by the scale. You don't control it. You DO control the food that goes into your body and the exercise your do, so make that your goal. I've found that after burning 35,000 more calories than I ate over the last 21 days, I lost 10 pounds. THAT is fantastic math.

I had been discouraged (weighing daily) over the course of those three weeks because my weighted bumped up and down, at one point up 2.5 pounds total, going up each of three days despite good workouts and eating right. So my message is to focus on the long haul, and focus ONLY on what you can control - the total calorie deficit.

I am not losing weight. I am gaining health. Since April 24, 2012:
lovingmomma

Joined: Oct 11
Posts: 102

      quote  
Posted: 17 May 2012, 17:15
These are all really great!


Starting weight- 219 lbs May 2011
Goal 150 lbs- my original main goal, reached 6/22/2012! Yipee!

Pregnant with baby # 4. Gained 55 lbs. Weight at end of pregnancy 8/9/2013 204 lbs
Goal 1- 175 lbs reached February 23, 2014
Goal 2- 160 lb
Sampoblado

Joined: Jan 12
Posts: 9

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Posted: 17 May 2012, 18:28
Set reasonable goals. Also make more small goals instead of a big one & check them off as you reach them. You can have an ultimate goal, but you need the course map to complete the journey.
you see a ladder & goal is to be at the top. How do you get there? Answer: One rung at a time!
Sampoblado

Joined: Jan 12
Posts: 9

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Posted: 17 May 2012, 18:38
Agreed 100%. It's got to be your lifestyle. I passed some people on the trail I was running. They chuckled as I jogged by with two 10 lb dumbells in my hands. I was asked "are you training for something?". I said, YES, THE REST OF MY LIFE!
A body at rest stays at rest. A body in motion stays in motion. simple as that.
lisakp71 wrote:
Mine kind of goes with Keld & Borkn's tips: find a way of eating that isn't completely intrusive to your natural self - make it something that is completely possible to do for the rest of your life...and then just let it be a background thing.

The harder you have to fight to stay on your plan, the less likely you are to stick with it. If I were ever crazy enough to attempt Atkins for example, I'd jump off something tall within a week! I love me some carbs, and would not do well on that plan. I know this about me, so no promise of weight loss would make it worth it.

Make it healthy, but make sure it is YOU. Once you find your new WOE, let it become routine. I stay within my plan almost always, but most days I just don't have to think very hard about it anymore, because it has become so ingrained. I like that; makes my life easy. And most importantly, I'm not spending my days consumed with thoughts of "dieting"!
holfraz

Joined: Mar 12
Posts: 178

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Posted: 17 May 2012, 19:11
I rarely ever eat sugar, refined (white) carbs, or processed foods- especially if I am trying to lose weight. If I drink soda it is always diet. I dont eat red meat. I rarely ever eat anything with saturated fat in it. I drink LOTS of green tea- it's excellent for the metabolism and supresses the appetite, as well as full of antioxidents that are very good for you. But in order to get the metabolic benefits from it you need to drink 5 cups a day. I brew a few teabags at a time and pour it over ice at least a few times a day. If i know I'm not going to be very active one day, I will eat less that day. The best tip I have is this: enery (calorie) expenditure has to be more than enery consumed in order to lose weight. The energy we eat must be used up. (and then some, for weight loss.) During my National Academy of Sports Medicine training I learned that it's very simple really- energy expeniture must be more than energy intake for weight loss to occure. The general population of this era is becoming obese not so much from what we are eating, but from the fact that we are not using up the calories we are consuming. And if I eat more calories one day than I am able to burn off that day, I'll just make it top priority the next day to run twice as far as usual and burn those extra calories off. Calories are energy after all (if they are of good nutritional quality) and I always have the excess energy the next day due to the excess in calorie intake from the day before to get the job done, too. When I was losing weight I would eat supper very early in the evening- no later than 5 and eat nothing else the rest of the night. If I was unbareably hungry later due to strenuous exercise, I only allowed myself to eat raw veggies- mostly lettuce. This has all worked for me and I hope it helps someone else, too. I learn somehting new every day from someone else on this website. Thanks everybody!
OlsBean

Joined: May 12
Posts: 8

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Posted: 18 May 2012, 18:31
Mine is "Routine". Before starting my current journey I tried to analysis what had caused me to fail countless weight loss attempts previously and I realised that each time it had been down to a break in routine.

Now I plan and know most of the time what I'll be eating each day in advance, I've been doing it for 15 months without any breaks or issues and it has enabled me to lose 50% of my body weight to date.
SamEatsLess

Joined: Mar 12
Posts: 33

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Posted: 25 May 2012, 02:55
Some really awesome/useful tips. Thanks for posting guys.

Mine would be targeted at the emotional eaters (like me). Just addressing the food is equivalent to fixing the symptoms. You need to deal with the underlying cause for your over eating. Just find out what makes you reach for the fridge door in the middle of the night. Work stress? Relationship issues? Kids? Your mother?!! ... whatever it is - you need to know the "enemy" to fight it. So to speak.
gnat824

Joined: Jul 10
Posts: 1,670

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Posted: 25 May 2012, 08:09
Plan for success! Before you go to the grocery store, plan what healthy food you're going to eat for the week. Stick to your plan when you shop them come up and do prep work so you have it all ready to go. Take your healthy lunch and snacks to work and even have a snack with you when you're out running errands, so if you get delayed along the way you won't be tempted to grab something (usually unhealthy....). Plan your workouts for the week and if you have to change your plan, adjust it immediately to make sure you're getting that time in elsewhere. Plan your bedtime to make sure that you're getting enough sleep. Carry your water bottle to keep hydrated. Nothing happens by chance and the more your structure your healthy new lifestyle, the easier it will be to stick with it.

Your plan should also include some indulgences, rewards and rest days. If you give up all your favorite foods, hit the gym every day of the week and avoid social events that involve food, you're setting yourself up for failure. Going all or nothing is a rookie mistake: balance is the key to sticking to it in the long term.
- Natalie
shmiller

Joined: Mar 10
Posts: 504

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Posted: 25 May 2012, 09:09
Give yourself a break (and I don't mean take the day off.) I mean, don't beat yourself up if you fall off the proverbial wagon. All is not lost if you blow it for one day or one meal or even one week. Every choice you make everyday for every food and every drink and every movement is an opportunity to succeed. And every good choice you make is one step closer to meeting your goal.

And second, and most people hate this, you gotta move your body. Sure, you can lose weight without exercise, but you're going to have a devil of a time maintaining it when you reach your goal. You don't have to run or lift weights or do aerobics; find something you love to do and do it. If you don't love it, you won't commit to it, but allow yourself the opportunity to try new things to love. I love dancing, so I take Zumba, and I love swimming, so I swim. But I thought I hated running, until I got some good tips from a friend, and now I'm running half marathons and getting a true "runner's high." Try something new, or try something old that you haven't tried in a while. Just move. Burn calories. Build muscles. Get your heart pumping.
"The grass ain't greener, the wine ain't sweeter, either side of the hill" The Grateful Dead
saswank80

Joined: Nov 10
Posts: 63

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Posted: 25 May 2012, 10:10
Be aware of portion sizes. Getting a food scale will help you figure them out. Once you have weighed your food for a while it will be much easier for you to eyeball the portions.



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