Challenge Forum: THIS IS WHAT HAS BEEN WORKING FOR ME....THIS IS HOW I GOT REAL WITH MY SELF

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shar1980

Joined: Sep 12
Posts: 15

        
Posted: 20 Dec 2012, 14:53
What You Need To Do First:
Before you can start your weight loss journey,you need to do this very thing.You have to get real with you self.The way that you feel about your self and the way you think about food.I mean that you must be willing to utterly change the way you think and feel about those things.You chose the behavior you have.Meaning you choose the conseqences,so you must start choosing differently right here right now.If you don't have a pure and healthy love and reguard for your self,how can you expect anyone else too.You can't change what you don't acknowledge.From here on out you need to be an open book.No more being in denial.Once you have done that then you are ready.

Tips:
1.Eliminate everything from your diet that you have been eating,that has kept you over weight.Like sugary foods and drinks.Fatty foods,and foods high in sodium,but you don't have to completely stop eating them.Just long enough to cleanse your body of all the toxins from those foods.You can eat those foods again,as long as you don't over indulge.The key in (self control).If you are having trouble with that,then you should hold off on eating these foods until you can control you self.It takes a bit to gain control,but once you do,you can pretty much eat what ever you want with in reason.Meaning don't make it a habit.
2.Try not to make sugar apart of your everyday diet.Once in a while is ok.Drink tea like green or black tea with 1/4 cup of sugar for the whole pitcher.These teas are great for weight loss and are a great fat burner.Also drink plenty of water.
3.Eat fiber.Things like leafy greens,veggies,fruits (especialy bananas),rice,oats,nuts,and seeds,and beans,
4.Eat plenty of protein.Things like peanut butter,string cheese,yogurt,lean meats,scrambled eggs,and beans.Protein keeps your blood sugar levels at a normal rate all day.Keeping you from going into hunger mode.You don't want that to happen because you will over eat,and you will gain weight.
5.Eat some starch.Things like baked potatoes,certain veggies,ect.These foods will curb your appitite through out the day.
6.Calories.Keep your calorie intake at about 1600 calories a day.Don't worry you can still eat plenty of food and not feel deprived.The key is to eat plenty of food without all the unwanted empty calories.Believe me if I had to starve my self then I would have given up along time ago.To maintain your wight you need to have a calorie intake of 2,000 calories.A person can only gurn 2,000 calories a day without being active.The more active you are the more calories you need,because your body has to have fuel to burn.To gain a pound you have to have a calorie intake of 3500 calories a day.To lose a pound a week you need to reduce you calrie intake by 500 calories.1600 is still good for starting out.I would'nt go any lower then 1400 calories.
7.Portion size.This is another key to success.Eat from a small plate.Eating from a smaller plate makes the portion sizes look bigger.The thruth is,it plays tricks on you eyes and brain.It makes you think that you are eating alot when your really not,and you get a satisfied feeling.
8.Weigh in once a week.Keep a journal of each weigh in.
9.Keep a log of everything you eat everyday and how many calories you ate for that day.
10.Keep you self active,but only at a level you are comfortable at.Don't push your self to hard.
11.Join a weight loss group online.Groups are a great support.
12.Goals.You need to make small goals and try to achieve them,but don't force your self to get to them.Take it slow.All you have to do it try.
13.Don't beat your self up for making a mistake.This is not a quick fix,this is now a life style choice.Losing weight is only half the battle.Keeping it off is where you win or lose.You need to set a goal weight you want to achieve,but allow a good amount of time to acheive that.
14.Have a plan.Having a plan on how you are gonna keep the weight off you lost,and maintaining your new weight is what you need to be thinking about.Don't do it at the last second.Plan ahead.You can do this.
15.Always keep positive.
16.Have a good support system.


Things you need to know is that thier are many factors that come into play when losing wieght.Like age,health,metabolisum,and body type.Don't go to extremes when losing weight.Talk to your DR. to make sure that what you are doing is safe and right for you
sharleta graham
bizzybee38

Joined: Apr 10
Posts: 286

        
Posted: 22 Dec 2012, 11:26
I'm on board. I k love this challenge! On November 5, 2012 when I realized I had gained 14 lbs I really felt bad. So bad that I didn't want to go out with my friends or take off my coat when I was with friends because I had gained so much weight, I was embarrassed. I've done many fad diets with plenty of exercise and lost nothing. I began to think that I couldn't lose weight, everyone around me could but I was immune to it. This time I've changed my thinking; I CAN LOSE WEIGHT! I won't allow myself to think that I can't anymore, even those times when I step on the scale and I've lost nothing I still maintain a positive outlook. Very difficult for an extreme pessimist as myself. My goal is to lose one pound a week and when I don't I change what I did for the week. The scale used to be my nemesis, but now I've found a way to make it work for me. The scale helps me to see what I may have done wrong for the week. Each week I evaluate what I did and before I step on the scale to see if I've lost weight I have a new plan of what I will change if I didn't. I'm finding what works for me and sticking with it.

I joined this group because you really do need to make real changes in order to lose weight. I'm making those changes now, I've done almost everything that was said; I eat more fiber, I found a formula for how much protein you should eat (weight x .37) for me it is 68.07 and I make sure I get at least that much, I've incorporated more fruits and vegetables, now I'm cutting down my fat intake unless it's good fat like nuts or avocados, I intake 1500 calories a day and although it is embarrassing. I write down all the food including junk that I've eaten. It really helps to help me to stay honest with myself and to let me see that wasting 230 on a drink is not worth it when it can be replaced with food. I love sweets but I'm eating them in moderation and a lot of times not at all.

Sorry for the soliloquy, but honesty in the weight game is the best policy. I look forward to hearing everyone's triumphs and disappointments, but mostly I look forward to hearing about how you will overcome!
bizzybee38

Joined: Apr 10
Posts: 286

        
Posted: 22 Dec 2012, 11:31
Also for some reason my ticker tape doesn't change when I lose weight. I'm currently at 181 and I have 6 lbs to lose in order to make it to my mini goal of 175. Once I reach that I will have a new goal of 160.
shar1980

Joined: Sep 12
Posts: 15

        
Posted: 22 Dec 2012, 16:43
Well I am so proud of both of you and I am glad you are both here.I have lost alot of weight doing just those tips.I was 181 and now I weighed in today and I am now 179.I am on cloud nine right now.
sharleta graham
wairimu88

Joined: Sep 12
Posts: 3

        
Posted: 23 Dec 2012, 07:15
Hey guys, this is what I have learnt so far from my weight loss challenge:
-avoid unnecessary sugar: the hardest to give up for me was ketchup. I love ketchup Very Happy Keeping processed foods to a minimum really helps, since sugar is added to stuff like canned vegetables, bread and almost anything you pick up in the dry goods. So read the labels carefully. It is hard at first, but overall, as time goes by, you miss sugar less and less..
-a little bit of daily exercise: I walk briskly everyday for at least half an hour, and I do some yoga once in a while. Going to take up swimming as soon as the holidays are over.
bizzybee38

Joined: Apr 10
Posts: 286

        
Posted: 23 Dec 2012, 15:08
@shar1980 you should be on cloud 9 losing two pounds is exciting. I've decided to give myself the Christmas present of losing two pounds this week. I haven't started off on the best foot since I had a donut (they were out of munchkins). Now that I see how many calories it was I'm kicking myself. Oh well, live and learn. Anyway thanks wairimu88 sound advice. I'm trying and struggling with kicking my sugar habit so I'm glad you're around for support. I'm also in need of help with eating processed food. Although I make a fresh salad for lunch I tend to eat a low calorkie frozen meal for lunch daily. I want to kick that habit as well, it's easy but the sodium and it being processed works against my goal of eating better.
bizzybee38

Joined: Apr 10
Posts: 286

        
Posted: 23 Dec 2012, 15:10
Update: although my ticker refuses to acknowledge my weight loss I'm now at 181.
bizzybee38

Joined: Apr 10
Posts: 286

        
Posted: 23 Dec 2012, 15:12
Oh, I already wrote that. I was so excited on Saturday that I guess I didn't remember the report. Smile
Keyishealth

Joined: Nov 12
Posts: 102

        
Posted: 26 Dec 2012, 12:55
I am here now. I was unavailable on Christmas Eve and Christmas day. I have updated my weight, but the site keeps telling me that there is an error, so I'll try that again later. Right now I am having massive sugar cravings, because during the holidays I have been having way too much carbs. Well, here goes, back to basics.
Tammy

Anything worth doing takes work!!

1/1/14: 270
bizzybee38

Joined: Apr 10
Posts: 286

        
Posted: 28 Dec 2012, 07:41
You can do it Tammy. I don't know if this will help or how healthy it is, but when I'm in my "all I want is sugar" mode I buy Edy's fruit bars to try and curb the craving. Pineapple is my favorite and it's only 80 calories. Sugar free fudge popsicles are also good.
bizzybee38

Joined: Apr 10
Posts: 286

        
Posted: 28 Dec 2012, 07:42
P.S. Glad to hear that you are getting back on track. I receive that error message as well.
Keyishealth

Joined: Nov 12
Posts: 102

        
Posted: 28 Dec 2012, 10:55
I decided to take my ticker off, why add frustration. I'm just updating my signature with my weight loss. sugar free pops sound good.
Tammy

Anything worth doing takes work!!

1/1/14: 270
bizzybee38

Joined: Apr 10
Posts: 286

        
Posted: 29 Dec 2012, 12:20
How did you remove it?
Keyishealth

Joined: Nov 12
Posts: 102

        
Posted: 29 Dec 2012, 16:43
I went into my signature area and unchecked the box that said it include the ticker.
Tammy

Anything worth doing takes work!!

1/1/14: 270
Keyishealth

Joined: Nov 12
Posts: 102

        
Posted: 01 Jan 2013, 10:46
Okay week 1 gone and 1 pound gone!
Tammy

Anything worth doing takes work!!

1/1/14: 270
bizzybee38

Joined: Apr 10
Posts: 286

        
Posted: 01 Jan 2013, 20:38
Congratulations on the weight loss.