Diets & Weight Maintenance Support Group
Chat about how well your latest diet is -- or is not -- working. This group is a great place to find support and accountability as well as share success stories and valuable lessons with the community. From where to start to weekly weigh-ins, get help from others to reach your dieting and weight maintenance goals.
Please join us in our weekly weigh-in. Accountability is key to results so whether you post your actual weight or prefer to post by how much you're up or down, please join us.
Don't forget the FOUR S's of Weighing Yourself:
Same TIME of day, on the
Same DAY each week, wearing the
Same CLOTHING, and using the
Same SCALE
Measure yourself - Sometimes your scale wont budge but your waistline will.
_____________________________________________________________
10 Motivational Tips to Keep You Healthy
Experts explain how small steps can help you stay on track to meet your diet and exercise goals.
Find yourself losing interest in exercising and eating a healthy diet? Maybe you were gung ho for a few weeks and then your get-in-shape determination quickly faded -- and you went back to your old, bad health habits.
What if instead of making mega-changes with the all-or-nothing approach to weight loss and good health, you resolve to tackle a few simple changes at a time? Studies show that the health and weight loss habits that have the best chance of lasting are the ones that call for minor, doable changes.
According to Penny Kris-Etherton, PhD, a nutrition professor at Penn State University, the key is to take small, positive steps and move ahead consistently. "People need to be realistic about the changes they can achieve."
Consider the following ten motivational tips to help you make small, positive steps each day.
1. Feel Good About Yourself Today
Be sure the people around you make you feel good about you -- no matter what your size or health condition. In addition, if close friends encourage you to smoke, overeat, or drink too much, find some new friends who have good health habits and also want a healthier you.
Elaine Magee, MPH, Rd, author of more than 20 books, says don't get hung up on pounds or what size dress you are wearing.
"Instead, focus on being healthy from the inside out," Magee says. "Eat well, and exercise regularly. And remember that you can be sexy and look and feel fabulous and not be thin."
2. Rethink Your Role Model
Barbie's still the first role model many young girls are drawn to. But let's be honest. For most of us to look like Barbie, we'd have to be nearly 6 feet tall, shrink our waist size by 8 inches, move the excess inches up to our chests, and then pose in the "suck in the gut/high heel" position all the time. Come on! There's a better way to live our lives than pretending.
Select positive role models. Choose role models that help you feel good about who you are, rather than ones who make you feel bad. Find a female role model who is strong, healthy -- and real!
3. Know What Makes You Overeat
The key to staying motivated is to know where your problem areas are and have a plan for dealing with them. Do you use food to cope with disappointment, rejection, boredom, or even personal success?
Brainstorm some healthier ways to cope with mood swings that do not involve food. In addition, control your environment to avoid bingeing on high-calorie foods when you do feel disappointed, rejected, or bored. Keep your kitchen stocked with lots of healthy options such as chunks of fruits and veggies, low-fat yogurts, flavored waters, and sugar-free gum.
4. Make Simple Daily Change
Who said health-related lifestyle changes had to be all or nothing? Start small and make a few simple weight loss and exercise changes each day. These small changes can add up over time to give you a big health boost. Here are some suggestions:
Add 5 more grams of fiber to your daily meal plan.
Cut out refined carbohydrates, such as white bread, white rice, and sweets
Avoid foods with trans-fats
Add two more servings of veggies at lunch and dinner
Drink three more glasses of water each day
Add 10 minutes of walking to your daily exercise regimen
Take a break every hour at work and walk 500 steps in place (2,000 steps burns 100 calories)
Wake up 15 minutes earlier and walk before work
5. Find a Cheering Section
We all need a cheering section -- having to account to someone else gives you a reason to hang in there when you can't muster determination from within. It doesn't matter where the support comes from -- a spouse, friend, co-worker, or online "buddy," or others.
Think of five people who might be in your cheering section. Talk to these people about giving you support and holding you accountable as you work to reach your weight loss or health goals. Call upon your cheering section when you're having trouble sticking with good health habits. When you do reach small weight loss or exercise goals, invite your support group to celebrate with you.
6. Forgive Yourself
If you slip up on vacation and overeat, drink too much, or fail to exercise -- forgive yourself. Don't beat yourself up! Instead, say, "I really enjoyed my vacation," and let it go at that.
Allowing yourself time to enjoy a few indulgences occasionally is OK. If you start to feel guilty for having dessert on a special night out, forgive yourself and start back on your more disciplined program the next day.
7. Never Go Hungry
Katherine Tallmadge, MA, RD, author of Diet Simple, says the biggest cause of overeating is undereating. "People go too long without eating, and then pig out when they are ravenously hungry."
Rigid diets don't work for anyone. Include planned snacks in your daily diet to prevent binges. Make sure you allow for treats once a week without feeling guilty. Have a brownie every Friday, and enjoy every bite.
8. Remember That Change Takes Time
It's easy to see thin people and think how lucky they are. But here's the truth: If a thin person is over 30 -- or even over 20 -- chances are they are working hard at being thin each day. Learn from them. Find out how they stay thin. Is it through more exercise? Eating fewer snacks?
According to Kathy Kater, a LSW and psychotherapist in St. Paul, Minn., the research on body diversity is conclusive. "Even if we all ate the same optimal, wholesome diet and exercised to the same high degree of physical fitness, we would still be very diverse in our shapes. Some quite thin and some quite big, but most in the middle."
Make the commitment to change some lifestyle habits and allow yourself plenty of time to see your goal. In addition, accept the fact that your body is meant to be a certain size -- even if that size isn't skinny -- and feel good about it.
9. Move Around More Today; Sit Less
Make healthy choices by being more physically active. Park at the end of the lot when grocery shopping. Change your TV channel manually. Take the stairs at work. Go on a long walk with your kids or grandkids. Raining outside? Walk or run in place while watching TV. No excuses!
According to Christopher Wharton, PhD, a certified personal trainer and researcher with the Rudd Center for Food Policy and Obesity at Yale University, the more time spent exercising and the more vigorous the exercise, the more calories you will burn.
"Studies have shown that with increases in exercise time, the elevation in resting metabolic rate is prolonged," Wharton says.
Make a deliberate effort to move more and sit less to increase physical activity and good health.
10. Celebrate Each Day's Journey
In the midst of your exercise and weight loss goals, don't forget to enjoy each day's journey. Most women agree that their lives and dreams for the future are so intertwined with reaching a specific goal or destination that any derived pleasure is disregarded. Problems arise when the "goal" becomes the sole purpose of living and overshadows our daily lives.
While having healthy weight loss/exercise goals are important, make sure to take time to celebrate each day's journey. Live for the moment and savor some of life's simple pleasures -- every day.
http://www.webmd.com/diet/features/10-motivational-tips-to-keep-you-healthy
Don't forget the FOUR S's of Weighing Yourself:
Same TIME of day, on the
Same DAY each week, wearing the
Same CLOTHING, and using the
Same SCALE
Measure yourself - Sometimes your scale wont budge but your waistline will.
_____________________________________________________________
10 Motivational Tips to Keep You Healthy
Experts explain how small steps can help you stay on track to meet your diet and exercise goals.
Find yourself losing interest in exercising and eating a healthy diet? Maybe you were gung ho for a few weeks and then your get-in-shape determination quickly faded -- and you went back to your old, bad health habits.
What if instead of making mega-changes with the all-or-nothing approach to weight loss and good health, you resolve to tackle a few simple changes at a time? Studies show that the health and weight loss habits that have the best chance of lasting are the ones that call for minor, doable changes.
According to Penny Kris-Etherton, PhD, a nutrition professor at Penn State University, the key is to take small, positive steps and move ahead consistently. "People need to be realistic about the changes they can achieve."
Consider the following ten motivational tips to help you make small, positive steps each day.
1. Feel Good About Yourself Today
Be sure the people around you make you feel good about you -- no matter what your size or health condition. In addition, if close friends encourage you to smoke, overeat, or drink too much, find some new friends who have good health habits and also want a healthier you.
Elaine Magee, MPH, Rd, author of more than 20 books, says don't get hung up on pounds or what size dress you are wearing.
"Instead, focus on being healthy from the inside out," Magee says. "Eat well, and exercise regularly. And remember that you can be sexy and look and feel fabulous and not be thin."
2. Rethink Your Role Model
Barbie's still the first role model many young girls are drawn to. But let's be honest. For most of us to look like Barbie, we'd have to be nearly 6 feet tall, shrink our waist size by 8 inches, move the excess inches up to our chests, and then pose in the "suck in the gut/high heel" position all the time. Come on! There's a better way to live our lives than pretending.
Select positive role models. Choose role models that help you feel good about who you are, rather than ones who make you feel bad. Find a female role model who is strong, healthy -- and real!
3. Know What Makes You Overeat
The key to staying motivated is to know where your problem areas are and have a plan for dealing with them. Do you use food to cope with disappointment, rejection, boredom, or even personal success?
Brainstorm some healthier ways to cope with mood swings that do not involve food. In addition, control your environment to avoid bingeing on high-calorie foods when you do feel disappointed, rejected, or bored. Keep your kitchen stocked with lots of healthy options such as chunks of fruits and veggies, low-fat yogurts, flavored waters, and sugar-free gum.
4. Make Simple Daily Change
Who said health-related lifestyle changes had to be all or nothing? Start small and make a few simple weight loss and exercise changes each day. These small changes can add up over time to give you a big health boost. Here are some suggestions:
Add 5 more grams of fiber to your daily meal plan.
Cut out refined carbohydrates, such as white bread, white rice, and sweets
Avoid foods with trans-fats
Add two more servings of veggies at lunch and dinner
Drink three more glasses of water each day
Add 10 minutes of walking to your daily exercise regimen
Take a break every hour at work and walk 500 steps in place (2,000 steps burns 100 calories)
Wake up 15 minutes earlier and walk before work
5. Find a Cheering Section
We all need a cheering section -- having to account to someone else gives you a reason to hang in there when you can't muster determination from within. It doesn't matter where the support comes from -- a spouse, friend, co-worker, or online "buddy," or others.
Think of five people who might be in your cheering section. Talk to these people about giving you support and holding you accountable as you work to reach your weight loss or health goals. Call upon your cheering section when you're having trouble sticking with good health habits. When you do reach small weight loss or exercise goals, invite your support group to celebrate with you.
6. Forgive Yourself
If you slip up on vacation and overeat, drink too much, or fail to exercise -- forgive yourself. Don't beat yourself up! Instead, say, "I really enjoyed my vacation," and let it go at that.
Allowing yourself time to enjoy a few indulgences occasionally is OK. If you start to feel guilty for having dessert on a special night out, forgive yourself and start back on your more disciplined program the next day.
7. Never Go Hungry
Katherine Tallmadge, MA, RD, author of Diet Simple, says the biggest cause of overeating is undereating. "People go too long without eating, and then pig out when they are ravenously hungry."
Rigid diets don't work for anyone. Include planned snacks in your daily diet to prevent binges. Make sure you allow for treats once a week without feeling guilty. Have a brownie every Friday, and enjoy every bite.
8. Remember That Change Takes Time
It's easy to see thin people and think how lucky they are. But here's the truth: If a thin person is over 30 -- or even over 20 -- chances are they are working hard at being thin each day. Learn from them. Find out how they stay thin. Is it through more exercise? Eating fewer snacks?
According to Kathy Kater, a LSW and psychotherapist in St. Paul, Minn., the research on body diversity is conclusive. "Even if we all ate the same optimal, wholesome diet and exercised to the same high degree of physical fitness, we would still be very diverse in our shapes. Some quite thin and some quite big, but most in the middle."
Make the commitment to change some lifestyle habits and allow yourself plenty of time to see your goal. In addition, accept the fact that your body is meant to be a certain size -- even if that size isn't skinny -- and feel good about it.
9. Move Around More Today; Sit Less
Make healthy choices by being more physically active. Park at the end of the lot when grocery shopping. Change your TV channel manually. Take the stairs at work. Go on a long walk with your kids or grandkids. Raining outside? Walk or run in place while watching TV. No excuses!
According to Christopher Wharton, PhD, a certified personal trainer and researcher with the Rudd Center for Food Policy and Obesity at Yale University, the more time spent exercising and the more vigorous the exercise, the more calories you will burn.
"Studies have shown that with increases in exercise time, the elevation in resting metabolic rate is prolonged," Wharton says.
Make a deliberate effort to move more and sit less to increase physical activity and good health.
10. Celebrate Each Day's Journey
In the midst of your exercise and weight loss goals, don't forget to enjoy each day's journey. Most women agree that their lives and dreams for the future are so intertwined with reaching a specific goal or destination that any derived pleasure is disregarded. Problems arise when the "goal" becomes the sole purpose of living and overshadows our daily lives.
While having healthy weight loss/exercise goals are important, make sure to take time to celebrate each day's journey. Live for the moment and savor some of life's simple pleasures -- every day.
http://www.webmd.com/diet/features/10-motivational-tips-to-keep-you-healthy
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Usually I get a daily influx of emails on health topics. An article from Dr. Mercola really stood out recently though because it mentioned that fat cells have their own mitochondria. Not only was this the first I'd heard of this, he also mentioned that fat serves a purpose in our metabolism. Another new factoid for me. The bottom line for me was to appreciate that even our fat cells play a...
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I just do not feel well and I really think that it's because I cried yesterday on my way to work about my Aunt who is in the hospital. I don't think that we will have her much longer. She is very frail. Now she needs help eating. So, this is the third time in a year that I felt this way after crying. I think crying releases toxins into my body. I also worked up a sweat at the gym...
is luttace carrots red cabbage ? that is main part of my intake.
My scale must be lie ing why not my mind lies to me quit often.
like right I'm only just take 1 r 2 small bites, lo. my refg show that my mind sometimes lie.
I lost water weight but I had some salteens last night. water weight is back.
What is water pills suppose to do. As in I through It would cause me to pee more than normal. it hasn't.
Being that I had salt, my legs became swollen , so much for water pill.
Uncertain but I might have actually lost 1 lb. so far I have kept it off. I failed this week goal. I have this week this week t try again.
as always my goal this week is to lose 1 to 5 lb.'s
I'm so proud of myself. I just might be able to get of this binge and return to achieving week to week weight goal.
now tomarrow if I only eat 2 salads I will be able to completely stop the binging.
I sort of like cold weather. the cold causes my rings to be to big. loose. I wish that work on rest of me.
Also when I get chilled n cold I half to pee. beats water pills,lol
At this moment I can't recall how to spell name of vit. LOL I just can't sem to be able to spell.
It is Po-tass-imun. this is needed to go with water pill. with this we need to drink a lot of water. I know that seems odd but 2 Doctors have told me that.
My peeper is back. so I won't be going outside. I will only beable to use my stationary bike. I think such exercise eqp is best to have. I have my bike at foot of my bed near bd rm door. That way I have no excuse not to exercise for at least 5 mintues before coffee.
Sorry for rableing about myself. I know myself n I try my darnest not to talk about others personal business.
I also share pc of my life to get every body to share. and to somewhat get to know each other. in doing so we seem to also share info about our weight. what works what does recipes...
I have nerve damage so I have more free time than I know what to do with. I no long completely depend on inside my home. I use it at mall. mall walker w/o shopping.
I so pray that I can get through the day. I'm actually shocked that I was able not to eat very hour.
We can & will reach our wekly mii goal n reach or final eight goal.
PS when I reached my final weight loss. I slip. went into a binge. my mind lied to me. just a bite of unhealthy foods. I gained back some of wight. I think that is normal to temporary gain back some of weight. We know to strive to get back on track. I also think that if we stay on healthy life style. we can lose n yoyo and balance out.
at that point that iit is unlikely that we will back slide.
Will, again I just ran away.. sorry for such a long chat.
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