Shrinking Violet

2011-12-29T02:30:00.000-06:00

Weight loss: 6 strategies for success

Make your weight-loss goals a reality. Follow these proven strategies.

By Mayo Clinic staff Hundreds of fad diets, weight-loss programs and outright scams promise quick and easy weight loss. However, the foundation of every successful weight-loss program remains a healthy, calorie-controlled diet combined with exercise. For successful, long-term weight loss, you must make permanent changes in your lifestyle and health habits.

How do you make those permanent changes? Consider following these six strategies for weight-loss success.

1. Make a commitment

Permanent weight loss takes time and effort — and a lifelong commitment. Make sure that you're ready to make permanent changes and that you do so for the right reasons.
To stay committed to your weight loss, you need to be focused. It takes a lot of mental and physical energy to change your habits. So as you're planning new weight-loss-related lifestyle changes, make a plan to address other stresses in your life first, such as financial problems or relationship conflicts. While these stresses may never go away completely, managing them better should improve your ability to focus on achieving a healthier lifestyle. Then, once you're ready to launch your weight-loss plan, set a start date and then — start.

2. Find your inner motivation

No one else can make you lose weight. You must undertake diet and exercise changes to please yourself. What's going to give you the burning drive to stick to your weight-loss plan? Make a list of what's important to you to help stay motivated and focused, whether it's an upcoming beach vacation or better overall health. Then find a way to make sure that you can call on your motivational factors during moments of temptation. Perhaps you want to post an encouraging note to yourself on the pantry door, for instance.
While you have to take responsibility for your own behavior for successful weight loss, it helps to have support — of the right kind. Pick people to support you who will encourage you in positive ways, without shame, embarrassment or sabotage. Ideally, find people who will listen to your concerns and feelings, spend time exercising with you or creating healthy menus, and who will share the priority you've placed on developing a healthier lifestyle. Your support group can also offer accountability, which can be a strong motivation to stick to your weight-loss goals. If you prefer to keep your weight-loss plans private, be accountable to yourself by having regular weigh-ins and recording your diet and exercise progress in a journal.

3. Set realistic goals

It may seem obvious to set realistic weight-loss goals. But do you really know what's realistic? Over the long term, it's best to aim for losing 1 to 2 pounds (0.5 to 1 kilogram) a week, although initially you might lose weight more quickly than that if you make significant changes — just be sure the changes are health supporting. To lose 1 to 2 pounds a week, you need to burn 500 to 1,000 calories more than you consume each day, through a lower calorie diet and regular exercise.
When you're setting goals, think about both process and outcome goals. "Exercise regularly" is an example of a process goal, while "Lose 30 pounds" is an example of an outcome goal. It isn't essential that you have an outcome goal, but you should set process goals because changing your processes — your habits — is a key to weight loss. Also make sure that your goals are SMART: specific, measurable, attainable, relevant and time-limited. An example of a SMART goal is aiming to walk for 30 minutes a day, five days a week for the next three months, and logging your results.

4. Enjoy healthier foods

Adopting a new eating style that promotes weight loss must include lowering your total calorie intake. But decreasing calories need not mean giving up taste, satisfaction or even ease of meal preparation. One way you can lower your calorie intake is by eating more plant-based foods — fruits, vegetables and whole grains. Strive for variety to help you achieve your goals without giving up taste or nutrition.
In particular, get your weight loss started by eating a healthy breakfast every day; eating at least four servings of vegetables and three servings of fruits daily; and using healthy fats, such as olive oil, vegetable oils and nut butters. In addition, cut back on sugar, choose low-fat dairy products and keep meat consumption to a 3-ounce portion (about the size of a deck of cards).

5. Get active, stay active

The key to weight loss is burning more calories than you consume. Because 3,500 calories equals about 1 pound (0.5 kilogram) of fat, you need to burn 3,500 calories more than you take in to lose 1 pound. So if you cut 500 calories from your typical diet each day, you'd lose about 1 pound a week (500 calories x 7 days = 3,500 calories).
While you can lose weight without exercise, exercise plus calorie restriction can help give you the weight-loss edge. Exercise can help burn off the excess calories you can't cut through diet alone. Exercise also offers numerous health benefits, including boosting your mood, strengthening your cardiovascular system and reducing your blood pressure. Exercise can also help in maintaining weight loss. Studies show that people who maintain their weight loss over the long term get regular physical activity.
How many calories you burn depends on the frequency, duration and intensity of your activities. One of the best ways to lose body fat is through steady aerobic exercise — such as brisk walking — for at least 30 minutes most days of the week. Any extra movement helps burn calories, though. Lifestyle activities may be easier to fit into your day. Think about ways you can increase your physical activity throughout the day if you can't fit in formal exercise on a given day. For example, make several trips up and down stairs instead of using the elevator, or park at the far end of the lot when shopping.

6. Change your perspective

It's not enough to eat healthy foods and exercise for only a few weeks or even months if you want long-term, successful weight loss. These habits must become a way of life. Lifestyle changes start with taking an honest look at your eating patterns and daily routine. After assessing your personal challenges to weight loss, try working out a strategy to gradually change habits and attitudes that have sabotaged your past efforts. And you have to move beyond simply recognizing your challenges — you have to plan for how you'll deal with them if you're going to succeed in losing weight once and for all.
You likely will have an occasional setback. But instead of giving up entirely after a setback, simply start fresh the next day. Remember that you're planning to change your life. It won't happen all at once. Stick to your healthy lifestyle and the results will be worth it.

Whre am I headed???

2011-04-18T01:21:00.002-05:00

Do you know where you are going? Many of us like to think we do, but most of us do not have a clue. Setting long-term goals isn’t always easy because you might know what you want out of life. Make some time to think about where you want to go and what you want to achieve with the precious time you have. Are you on a path that will get you there? Set some new goals and try to push yourself to succeed at everything you do.

Power2Lose

2011-02-27T00:59:00.001-06:00

Power2Lose Program

One size does not fit all.

Drink water to lose weight: Don't drink soda, caffeinated drinks, and sweetened fruit juices and beverages. Instead, drink plenty of water in its place, at least 8 glasses per day.
Avoid the use of alcohol, tobacco, and drugs.
Eat less meat: Minimize the amount of animal protein you eat to less than 10% of all protein consumed.
Engage in some form of regular exercise and physical activity. Knowing how many calories you need to lose weight may be helpful here. There are many enjoyable activities that can serve as exercises to lose weight. Do not eat large meals late in the day
Avoid white processed foods, such as pasta, breads, rice, cereals, and white (especially French fried) potatoes. Also, avoid processed foods containing Corn Syrup.
Eat a large percentage of fresh fruits and green vegetables every day. These are foods that help you lose weight!
Eat mostly whole unprocessed foods, and eat them raw if possible. Organic is better than not.
Avoid acid forming foods, such as fried foods, meats, and fast foods.
Use healthy diets: Don't do crash or fad diets with chemicals and supplements that can speed your metabolism, alter your moods, and throw your body way out of its natural rhythm.

Starting over again.....:)

2011-02-26T23:42:00.000-06:00

I met with a personal trainer today and he kicked my butt, wow. I am ready for the challenge now inspired by all my spark peeps, someday i hope to meet some of them. I know I can do this, God grant me the strength to be able to win the battle of the bulge. I will try and blog about what I am going through on a daily basis.

Weight loss trials and few tribulations (1) actually

2011-01-07T02:27:00.000-06:00

This blog is supposed to be about weight loss. I lost weight in 2007-2008 and maintained it. Part of my success was attributed to an illness I was unaware of, a symptom of my weight loss if you may. I was told that I had gallstones, which was why every time I ate I was in so much pain, especially after indulging in anything that had fat ergo the loss of more weight. I learned what foods to avoid which was pretty much a lot of foods except all the healthy stuff. I had decided that I was going to live with my stones and just adapt to a new way of life in terms of what I ate and drink, great plan right emmmm no so much. I was pretty much in pain all the time after a certain point so much so that drinking H2O was proving impossible. Within a week I met with a surgeon and made an appointment, 1 week, after all the resistance I had put up.

On a crisp Friday afternoon the surgery was done and in 2 hrs I left the hospital, to go home, this was the beginning of my downward spiral, and the regaining of all the weight I had lost 35 lbs to be exact . All the horror stories I had read, on the different websites and blogs that everyone else had written and talked about did not apply to me at all. The worst thing that happened to me and still happens now but not with as much frequency is gas pains when I eat a high fat meals or processed foods. I gained all the weight back faster than I had lost it, (6 months to gain it took over a year to lose). My Cholecystectomy (a fancy name for gall bladder removal) was like a license to eat whatever I wanted, and why not? I did not have any of the horrible side effects experienced by so many so why not?

I really regret the way that I handled this. I gained back the 35 lbs and 10 more for good measure. I am now at an all time highest weight of 260 lbs and I am holding steady. I can't take this anymore, I am DONE, I am tired, and I am sick and tired. Enough is enough, why is it so hard to just simply snap out of it and just fix my life.

With Christ anything I put my mind to is possible.So I am going to start by putting may faith in Christ alone for everything in my life. I pray for healing in all areas of my life, I am really doing my 3 lovely children a disservice by the way that I handle my affairs. I need to just do it, I am tired of disappointing my kids and my family, I just need to be a better parent, mom, daughter, sister, employee, student and friend.

Daily Exercise and Eating right.

2010-11-20T22:49:00.000-06:00

I have to exercise daily and be conscious of everything I put in my mouth. I can no longer take for granted how my weight affects my life. I am leading a bad example for my kids. All this diet talk will give my babies a complex, so its time to act . Just going to do it and do it everyday.

I am ready.....:)

I have gained it back and more!!!!!

2010-06-26T15:52:00.001-05:00

Enough is Enough

2010-04-05T02:38:00.001-05:00

A major timeout is required not like a sit out sit down huddle, time out no a time out from this crazy madness that i call life. I cant go on like this for much longer talk about disfunctional and I am one to talk. So enough talk more action....it will be done because I can do it.

Man convicted in Staples scam

2009-12-05T22:47:00.001-06:00

Man convicted in Staples scam

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2009-09-19T22:59:00.000-05:00

7 tips for successful weight loss

The desire to lose weight must come from the individual. If you're truly ambivalent about making changes in your lifestyle or are doing this to please someone else, you're likely to fail. When making changes, decide what's right for your lifestyle. Your best friend's diet and exercise plan may be completely wrong for your habits and interests. The key is to find a system that works for you.

Don't blame yourself if you aren't perfect. If you once fail at your attempt to curtail your overeating, it doesn't mean you are a failure at weight control and that you should just give up. Accept that you made a poor choice, but don't let that poor choice influence the rest of your plan. The same holds true with exercise. Skipping a few workouts doesn't mean you can't get back on track. Weight control does not involve making perfect choices all the time; rather, it's about attempting to make good choices more often than poor ones.

Avoid surroundings where you know you're tempted to make poor food choices. Everyone has a time when we're most likely to overeat, whether it's the morning coffee break or after-work gathering with friends. Try to plan other activities or distractions for those times, or plan in advance how you're going to handle them and stick to it.

Surround yourself with people who support your efforts. Even our good friends can knowingly or unknowingly sabotage weight-loss attempts. Spend time with those people who will not pressure you to make poor food choices.

Decide on some nonfood rewards for yourself when you reach interim goals. For examples, at the end of the first week of healthy eating or after the first 5 pounds lost, buy yourself a new CD or book.

Stock your pantry and refrigerator with healthy foods. Get rid of the high-calorie, low-nutrition snacks like chips and candy. But don't forget to have plenty of healthier options available as well, such as popcorn (hold the butter, try Parmesan cheese sprinkles), low-fat cheese and yogurt, fruit, instant cocoa without added sugar, sugar-free popsicles or puddings, or whatever appeals to you when you're hungry for a snack.

Set small goals and focus on these rather than the "big picture." Decide where you want to be in a week or in a month, rather than focusing on the total amount of weight you'd like to lose.

A Single Parents Network - Support & Resources for Single Mothers, Single Fathers & Step Parents

2009-09-19T19:30:00.001-05:00

A Single Parents Network - Support & Resources for Single Mothers, Single Fathers & Step Parents

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400 CALORIE LUNCHES

2009-09-07T01:58:00.000-05:00

B.A.L.T.

Layer 3 strips bacon, 3 slices avocado, 4 lettuce leaves, 2 slices tomato and 2 tbsp olive oil mayonnaise (such as Hellmann's) between 2 slices whole-wheat bread. Eat with 1 cup strawberries drizzled with 1 tbsp balsamic vinegar.

Steak salad

Toss 1 1/4 cups greens, 1/4 cup each sliced carrot and red onion, 1/2 cup grape tomatoes, 2 oz grilled lean flank steak, 1 tbsp blue cheese, 3/4 cup corn and 2 tbsp vinaigrette.

Beef and swiss roll-ups

Toss 2 cups spinach, 1/2 cup grape tomatoes, 1/4 cup sliced red onion tossed with 1 tbsp balsamic vinaigrette. Eat with 3 slices roast beef individually rolled with 3 slices lowfat Swiss and a small whole-grain roll. Check out these 24 creative and healthy snack ideas!

Chicken and pasta salad

Toss 3 oz chopped precooked chicken breast, 1/2 cup each diced tomato and cucumber, 1/4 cup reduced-fat feta, 1 cup cooked whole-wheat pasta and 1 1/2 tbsp balsamic vinaigrette.

Mango-chicken wrap

Fill a whole-wheat wrap with 2 oz sliced cooked chicken breast, 2 tbsp olive oil mayo, 1 tsp fresh tarragon, 1/4 cup spinach, 1/4 cup sliced mango. Serve with 15 small pretzels.

Greek salad

Toss 1 cup lettuce; 1/2 cup each chopped cucumbers and grape tomatoes; 1/2 cup canned chickpeas, rinsed and drained; 2 olives; 1/8 cup sliced red onion; 1 tbsp feta; 1/2 tsp chili powder; 1 tbsp olive oil; 2 tbsp white wine vinegar. Eat with 1/2 whole-wheat pita. Learn 20 ways to eat healthier right now!

Taco toss

Top 2 cups lettuce with 12 baked tortilla chips, crushed; 1/4 cup shredded 2 percent cheddar; 1/2 cup warm canned chili; 2 tbsp salsa; and 1 tbsp nonfat plain yogurt.

Shrimp salad

10 cooked shrimp; 1/3 avocado, sliced; 1 tbsp slivered almonds; 2 tbsp each diced red onion and carrot; 1 tbsp prepared sesame dressing, tossed with 2 cups greens; 3 whole-green crispbreads.

Loaded lentil soup

Heat 1 cup canned low-sodium lentil soup and, as it's cooking, stir in 1/4 cup diced carrot, 1 handful chopped fresh kale and 1/4 cup canned black beans, rinsed and drained. Enjoy with 3 whole-grain crackers topped with 1 oz shredded cheddar.

Global feast

Toss 1/2 cup cooked quinoa with 1/4 cup cannellini beans, rinsed and drained; 1/8 cup chopped red onion; 1/4 cup halved grape tomatoes; 1/4 cup artichoke hearts; 3 tbsp fresh lemon juice; 1 tsp olive oil; 2 tbsp chopped fresh basil; and 2 tbsp feta. Serve with 1/2 cup seltzer mixed with 1/2 cup pomegranate juice.

The Clean 15

2009-08-30T22:52:00.001-05:00

The "Clean 15": Fruits and Vegetables That Are Least Likely to Contain Pesticide Residue - ABC News

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Making my list and sticking to it.

2009-08-13T13:24:00.000-05:00

After numerous failed attempts at this whole weightloss thing, I have decided to face what is really going on. I have NO discipline whatsoever in all areas of my life including Exercise and weightloss. So now that I am owning this hopefully I am on the road to recovery and i will be healed from the diseases that ail me that are pure Laziness, Procrastination, complete lack of Discipline and lack of self respect because if I respected my body I would not treat it the way that I have been doing. I was fearfully and wonderfully made and its time I started appriciating the way that God made me and respecting his wonderful work. So once agin watch this space, big things coming in smaller sizes I hope.

Free Personal signatures - cool!

2009-08-02T01:05:00.001-05:00

TEXTAREA_ID

Motivational Quotes for Your Healthy Lifestyle

2009-07-18T23:04:00.001-05:00

Motivational Quotes for Your Healthy Lifestyle

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Giving it another Go...

2009-06-30T15:04:00.000-05:00

I am going to take all that i have learnt in the past year and a half and in all my life thus far and I am going to attempt to lose 80lbs by December 2009, and to clean up my act in this life,clean up my house, work harder be more organized with my school work. My biggest problem is that I compromise in so many aspects and most areas of my life. I think that realizing that I should not compromise and putting it into practise in my daily life is the first step to living my best life. I am the key to my sucess and happiness,I am the key to my kids success and their happiness. Gotta get it together in the second half of the year. Yeah!!!

Weight loss Strategies...

2009-05-29T23:33:00.000-05:00

• Set Realistic Goals – Set a realistic, short-term weight goal. It's best to take small steps so that you can feel successful with each accomplishment you make, even those that are small. In other words, set your first goal for 30 days from now, perhaps making that goal to lose 8-10 pounds. This is a very realistic and reachable goal if you stick to a well balanced diet. Once you've successfully accomplished this first goal, set your next for another 30 or 60 days and so on. In the end you will feel successful, accomplished and thin.

• Share Your Goals with Others – Yes, tell other people with whom you're close exactly what your weight loss goal is. By doing so you'll be more likely to stick with your goal due to the fact that you'll likely feel humiliated and embarrassed if you should fail. Remind your friends that you only have so many days left before your deadline is up. This is sure to keep you in line because nobody likes to feel like a failure or think that they look like a failure to others.

• Be Organized and Prepared – Be sure to have your refrigerator and cupboards stocked with healthy, low-calorie and low-fat foods. This will prevent you from being tempted to reach for unhealthy snacks. You see, if healthy foods aren't readily available and you're looking for a shack, it's quite likely that you'll reach for whatever may be available. You'll avoid this if you have a good supply of fruits, nuts and vegetables around.

• Think Before You Eat – If you're tempted to grab a bite to eat, stop and think for a moment. Ask yourself if you're really hungry or instead bored, stressed or perhaps reaching for food simply because it's in front of you. If you decide you're not really hungry after all, distract yourself by doing something productive, making a phone call, reading or even going for a walk. Just like with smoking, usually the temptation will pass.

• Keep a Food Journal – Make an entry for each meal and snack you consume, as well as the time and number of calories for these entries. This will assist you a great deal in ensuring that you're not overeating or exceeding the calorie limit you've set for yourself. Even if you should grab a cracker while you're on the run, be sure to log it in because every calorie should be counted. For a free journal, go to http://www.40isbeautiful.com

• Exercise – Make time to fit in a regular exercise routine, which includes weight training, as this will speed the time at which you lose inches. You see, by building muscle, you'll be raising your metabolic rate and, therefore, burning many calories, even while you're resting. I can't stress enough the significant role exercise plays in weight loss.

No matter what your weight loss goal may be, it's important to understand that you're capable of reaching that goal. With a little determination you'll be well on your way. As a matter of fact, you're already past the first step because you've taken the time to search for information related to weight loss. You will succeed!

2009-05-05T14:09:00.000-05:00

Do you ever find yourself thinking, what can I do…one person can’t change the world? Sometimes it is easy to forget how much of a difference one person can actually make. This week try to think about something that you can do as just one person. Perhaps you could pick up the trash in your neighborhood or become a mentor? One person can make a huge impact on the lives of others, their environment, and even the world…so what are you waiting for?

secrets of a fellow sparker.

2009-04-25T23:42:00.000-05:00

THE SECRETS TO MY SUCCESS REVEALED! (12/4/08)

Sorry to burst your bubble, but I have no secrets. To lose the weight and to become fit, you already know what to do. You've heard it ALL before and I'm going to run it down for you again.

1. Time to change. Make your mind up once and for all that you are ready and will focus on becoming a better and healthier you. This starts in your brain. You have to want to change in order to become successful. Keep on doing the same 'ole stuff you're doing and you will keep on getting the same 'ole results you keep on getting!

2. Get serious and come up with a plan. And when I say that I mean you should be at a point where you are sick and tired of being big and out of shape. Making up a plan isn't hard at all. What you should do first is look at the way you're eating. You know what's good and you know what's bad. It's just like knowing right from wrong. You can be good to yourself by doing the right things for yourself.

3. Fitness is GOLD. As a beginner you're most likely not going to know where to start so what can do is buy a beginner cardio workout DVD and do that while researching a program that is right for you. There are loads of teams here on the Spark and when you find the right one for you then get to it. You can do several programs at a time, whatever makes you happy.

4. Push yourself/Motivation. You must stay on track...eating and working out wise. When you don't, you only fail yourself.

5. Make the most out of your workout. Each time you go to work out, make every minute count and push yourself further and further each time you workout. Your body and mind will thank you for it.

6. Educate yourself. Refer to fitness books, websites, teams on Spark, etc. to get information to improve yourself. Learn about the different muscle groups, learn about nutrition amongst other things. It's fun to do and you're learning at the same time.

7. Track your progress. Yes, write down everything you eat and count calories. Some people say not to count calories, but I say do it because in order to lose weight you need to know how many calories are going in and how many you need to burn. So if you know how many calories you are consuming you will know how many to burn off. Also track your fitness and numbers so that you will know what you did last time and how far to push yourself the next time. If you run into a problem, let's say a "plateau", how will you be able to go back to see what you've been doing all this time to remedy the problem? You must know what you're putting into your body, how you're feeling everyday, know what exercises you are doing, how much weight you are lifting, etc. because you will need to make adjustments to your overall program as you become more fit and stronger. It only makes sense.

8. Not a gym person? I'm not either. I have a home gym and it's quite small, most of my equipment is used and it could be better, but it's mine. People say they don't have space for this and that? Well, I think it's time for a little spring cleaning EARLY. Get rid of the junk and clutter out of your house and either put it up for sale on Craigslist.com or give it away on Freecycle.com or sell it on Ebay to make room for the rest of your life.

What things should you have in your home gym when you don't have a lot of space? A small stationary bike for cardio, a compact (folding incline) work bench, dumbbells (different weights) and small rack, a full size mirror you can hang on the wall (to watch your form), workout gloves, stability ball, workout mat, a stop watch, a radio (an MP3 player is better) and a tv/dvd player near by and workout DVDs, reference books and inspiration pictures/collage. Some optional stuff can be a medicine ball, a heart rate monitor, resistance bands (if you don't want to use weights, but sometimes you will want to alternate), a step, a poster of the muscles groups, in the body, sculpting bar, barbell, a treadmill or elliptical machine.

9. Effective Cardio Exercises: Jumping Jacks, Jump Rope, Running and Swimming because they are all high intensity and it uses your weight in order to get your heart rate up. These exercises are more effective than using a stationary bike or an elliptical machine. You want to move your lower and upper body in order to burn more calories.

10. What do you eat? Well, you need at least three servings of protein, two to three servings of fruit, two the three servings of dairy or veggies at least two to three servings of fiber in your diet per day. Limit your fat and sugar intake. Keep yourself hydrated with water, green tea, zero calorie Gatorade (or any other brand) or sweeten with Splenda if you don't like plain water. You know right from wrong. ;) If you're having a problem figuring out what to eat then find a successful person on the spark and check out their nutrition tracker to get ideas. I do it all the ti

2009-04-25T15:48:00.000-05:00

The unknown and the untried have held more people back than any lack of ability. Most victories are never seen by anyone because they’re never attempted. The courage to face your fears can build momentum that creates magic. Each time you overcome an obstacle, a fear or a step back, you gain confidence. Every small victory helps you feel more sure of yourself and your direction, pushing you further and faster than you ever thought possible. You can do it! What’s holding you back? True, fears are intimidating. So start small. Believe in yourself and take one small swipe at your fear today just to see what happens. If you can’t talk yourself past the “point of no return”, get a friend to help. In the end, half of the doing is in the deciding. If you stumble, don’t be afraid to brush yourself off and jump back in.

2009-04-17T22:22:00.000-05:00

The Big Plan ... is a life style change!

1. Healthy eating
2. Healthy exercise
3. Healthy attitude
4. Healthy karma
5. Healthy soul
5. Writing daily on her online blog

pick a plan and stick with it....

2009-03-14T00:24:00.000-05:00

I need to pick something that works and soon...I do not like being fat no no no no.....

Fat vs Muscle

2009-02-23T03:24:00.001-06:00

I see that I have a lot of work to do but it will be well worth it. I saw this picture on a fellow Sparkers Page and i like it, puts everything into Perspective.

try try try again...

2009-02-14T01:03:00.000-06:00

Do you ever feel scared about taking the first step on a new path? At some point, we all do. Starting a new career, ending a comfortable relationship, moving on after a death…all of these can be frightening things to deal with. In life, you must be willing to take risks. Although that first step can be the most frightening, most of the time it is the most rewarding. It is the step that can launch you into success. So, risk it…and take that step you’ve been scared of.

We cant please er'one.

2009-01-11T16:16:00.000-06:00

It cannot be done. Plain and simple; it’s impossible. No matter what you do, no matter how you try, you cannot make every single person happy. You just can’t. You will drive yourself crazy if you think it’s achievable. Sometimes, you have to concentrate on yourself. Do what you think is right. If that means helping somebody else out, great. But don’t go crazy trying to please everybody. You’ll just end up frustrated or with hurt feelings. Try to be the best person that you can be. If that falls short of perfection, you’ll know that you are human like the rest of us.

Am I interested or committed!!

2009-01-06T22:43:00.000-06:00

Are you interested in your goals, or are you fully committed? One of the most common complaints among goal setters nowadays is that there’s just not enough time to get to the ones that “really matter.” The real culprit is that most people don’t raise their goals beyond the level of general interest. They’re waiting for a vague time in the future when other things won’t get in the way or when they wrap things up. In other words, when it’s more convenient. And of course, that time never comes, does it? If your goals are truly that important to you, don’t let anything stand in your way. You have the power to say ‘no’ and to set your priorities. Make that commitment and you automatically create an obligation that you’re bound to fulfill.

High Fiber food choices

2009-01-05T22:35:00.000-06:00

http://www.mayoclinic.com/health/high-fiber-foods/NU00582

Day 3...already!!

2009-01-03T00:51:00.000-06:00

Old habits die hard zvakaoma shuwa. I am so mad at myself because I have already fallen off the wagon. How wrong is that. I was doing so well, I guess I have to dust myself of and just keep on keeping on. I hope that this time I will get it right. I think that the first thing is just admitting that I have messed up acknowledge it accept it and the move right along. I am the only one standing in the way of me. I have to pick up the pieces fast though because times awasting I cant believe that its already been 2days into 09. time to buckle down and JUST DO IT...like nikey.

2009 keep watching this space...

2009-01-01T17:21:00.000-06:00

“You will achieve your grand dream, a day at a time, so set goals for each day / not long and difficult projects, but chores that will take you, step by step, toward your rainbow. Write them down, if you must, but limit your list so that you won't have to drag today's undone matters into tomorrow.

Remember that you cannot build your pyramid in twenty-four hours. Be patient. Never allow your day to become so cluttered that you neglect your most important goal / to do the best you can, enjoy this day, and rest satisfied with what you have accomplished.” - Og Mandino

I got the above qoute from a Spark buddy's page. She has done so well in her quest to lose weight and she looks great. I hope that I will be to do well this time around. I would like to see the rest(74lbs) gone by the end of 2009. I have all the tools tha I need I just have to take a leap of faith and just do it. All things are possible with God.

Wish me luck and here we go.....

This is it...

2008-12-31T00:37:00.000-06:00

I am DONE making exuses I am ready to do it. I have done it the past year and lost 31lbs I feel so different. I look in the mirror and smile because I love what I see. I am really excited of what the new year has to bring. I have 74lbs to go and I know that I can do it. I love my family they are definately rooting for me and they have set such good examples for me. I want to be the best mother I can be and to be a good example for my kids. I also hope that I can self correct the health issues that I have by reducing my weight more.Its going to happen this time around BL 2009.

2008-12-29T23:19:00.000-06:00

The best intentions don’t mean nearly as much as a failed attempt. For many people, that first action is the toughest and can result in the biggest victory. The decision to try takes courage, which can be tough to come by sometimes. How many times have you longed to do something worthwhile, but couldn’t quite get yourself to take that first step? It’s important to remember that success isn’t always found in the goal you’re pursuing. You can be a success just by trying. You gain by learning, you gain by growing, you gain by being just a little closer to your goal than you were yesterday.

weight loss strategies

2008-12-10T11:09:00.000-06:00

Weight loss: 6 strategies for successFrom MayoClinic.com Special to CNN.com

You probably know that hundreds of different fad diets, weight-loss programs and outright scams promise quick and easy weight loss. But the foundation of every successful weight-loss program still remains a healthy diet combined with exercise. You must make permanent changes in your lifestyle and health habits to lose significant weight and keep it off.
How do you make those permanent changes? Follow these six strategies.

1. Make a commitment

Permanent weight loss takes time and effort. It requires focus and a lifelong commitment. Make sure that you're ready to make permanent changes and that you do so for the right reasons.
No one else can make you lose weight. In fact, external pressure — often from people closest to you — may make matters worse. You must undertake diet and exercise changes to please yourself.
As you're planning new weight-related lifestyle changes, try to resolve any other problems in your life. It takes a lot of mental and physical energy to change your habits. So make sure you aren't distracted by other major life issues, such as marital or financial problems. Timing is key to success. Ask yourself if you're ready to take on the challenges of serious weight loss.

2. Get emotional support

Only you can help yourself lose weight by taking responsibility for your own behavior. But that doesn't mean that you have to do everything alone. Seek support when needed from your partner, family and friends.
Pick people who you know want only the best for you and who will encourage you. Ideally, find people who will listen to your concerns and feelings, spend time exercising with you, and share the priority you've placed on developing a healthier lifestyle.

3. Set a realistic goal

When you're considering what to expect from your new eating and exercise plan, be realistic. Healthy weight loss occurs slowly and steadily. Aim to lose 1 to 2 pounds a week. To do this, you need to burn 500 to 1,000 calories more than you consume each day through a low-calorie diet and regular exercise. Losing weight more rapidly means losing water weight or muscle tissue, rather than fat.
Make your goals "process goals," such as exercising regularly, rather than "outcome goals," such as losing 50 pounds. Changing your process — your habits — is the key to weight loss. Make sure that your process goals are realistic, specific and measurable, for example, you'll walk for 30 minutes a day, five days a week.

4. Enjoy healthier foods

Adopting a new eating style that promotes weight loss must include lowering your total calorie intake. But decreasing calories need not mean giving up taste, satisfaction or even ease of meal preparation. One way you can lower your calorie intake is by eating more plant-based foods — fruits, vegetables and whole grains. Strive for variety to help you achieve your goals without giving up taste or nutrition. Cutting back on calories is easier if you focus on limiting fat.
To lose weight, talk to your doctor about setting these daily calorie goals:
Your current weight in pounds
Daily calorie goal

WOMEN~~ weight range 250 or less recommended calories 1,200

Very low calorie diets aren't a healthy long-term strategy. Fewer than 1,200 calories a day for women and 1,400 calories for men aren't generally recommended. If your calories are too low, you run the risk of not getting all of the nutrients you need for good health.

5. Get active, stay active

Dieting alone can help you lose weight. Cutting 250 calories from your daily diet can help you lose about half a pound a week: 3,500 calories equals 1 pound of fat. But add a 30-minute brisk walk four days a week, and you can double your rate of weight loss.
The goal of exercise for weight loss is to burn more calories, although exercise offers many other benefits as well. How many calories you burn depends on the frequency, duration and intensity of your activities. One of the best ways to lose body fat is through steady aerobic exercise — such as walking — for more than 30 minutes most days of the week.
Even though regularly scheduled aerobic exercise is best for losing fat, any extra movement helps burn calories. Lifestyle activities may be easier to fit into your day. Think about ways you can increase your physical activity throughout the day. For example, make several trips up and down stairs instead of using the elevator, or park at the far end of the lot.

6. Change your lifestyle

It's not enough to eat healthy foods and exercise for only a few weeks or even several months. You have to include these behaviors into your life. To do that, you have to change the behaviors that helped make you overweight in the first place. Lifestyle changes start with taking an honest look at your eating habits and daily routine.
After assessing your personal challenges to weight loss, try working out a strategy to gradually change habits and attitudes that have sabotaged your past efforts. Simply admitting your own challenges won't get you past them entirely. But it helps in planning how you'll deal with them and whether you're going to succeed in losing weight once and for all.
You likely will have an occasional setback. But instead of giving up entirely, simply start fresh the next day. Remember that you're planning to change your life. It won't happen all at once, but stick to your healthy lifestyle and the results will be worth it.

214lbs 11/19/08

2008-11-19T22:29:00.000-06:00

onenderland here I come you better watch out you better be ready coz here I come ready or not yeeeeeeeeeey I feel so energized. I am so happy I love my life my family everything abt this week has been awesome tomorrow the new year begins and with a bang.

My Spark Page

2008-11-17T03:27:00.000-06:00

http://www.sparkpeople.com/mypage.asp?id=maihot

I have a goal to work towards my mom will be 50 next year and she wants to go to Jamaica with me and my sister. I am so excited for that to happen but I need to be able to wear a bathing suit without hiding rolls lol. I have 70days to prepare. Wish me luck!!

Tips galore!!!

2008-11-07T22:17:00.000-06:00

These are tips that I got from a fellow sparker on spark people I am realising that there is so so much to learn when it comes to nutrition and how it affects our bodies. I hope that these tips can help someone else as they will be helping me too.

Nutrition.........

1.Eat Low Glycemic, low refined sugar meals.

2. "Everything done in moderation."

3. Every weekend is a cheat weekend. But Mon- Fri be strict with your nutrition.

4. Have a protein shake for breakfast

5. Be careful of high sugar content in canned foods

6. Flavor foods naturally

7. Fresh salsa is the best low fat food flavoring

8. Don't Skip meals. It puts your body into starvation mode and increases the chances that more of the calories from your next meal will be stored as fat.

9. Don't drink diet soda- it can trigger a craving for carbohydrates.

10. If you are eating out, start with the veggies portion of your meal, then move to meat, then finally the starches.

11. Eat "The Good", "The Bad", then "The Ugly" foods. The trick is to make yourself full on the GOOD foods so you will eat less of the UGLY foods. Working out....

12. "Crunches are a waste of time"

13. Lifting weights with exercises that target the big muscle groups (chest, back, legs, & butt) is the way to get better abs.

14. The only way to truly get shredded is to have a pretty balanced diet with a nice balance of cardio, but most importantly, weight lifting.

15. Cardio is over-rated -resistance training your big muscle groups is what speeds metabolism. 16. If you can't afford a personal trainer, educate yourself on fitness. Buy magazines, a book, dvd's, etc.

17. The plyometric jump squat and lunges are great for your butt.

18. Fitness is about the "Three F's"...Function, Form and Fatigue. It's about performing the right function back-to-back with perfect form to complete fatigue.

19. For great shoulders and arms.... Do the push-up/punch combo. Start by doing as many push-ups in a row as you can. Then stand up, grab a couple of soup cans and punch one arm out, then the other, for one minute.

20. It's not about how much time you spend in the gym. It's about getting the most bang for your buck.

21. Swimming is a great total body exercise.

22. Simplicity is key. Do not over-think your fitness routine or your diet.

23. Less Medication, More Motivation.

24. High intensity training can lessen the need for sleep aids and anit-depressants medications. Some quick tips that I use to eat healthier include:

*Eat out less (I try to keep it to once a week)

*Do your food shopping for the entire week on Sundays.

*Cook large meals on Sundays and Wednesdays to save time and have meals to eat all week. *Stock up on fruit to satisfy the sweet cravings .

*Completely cut out sugary drinks (soda, ice tea, etc.)

treadmill

2008-11-06T22:27:00.000-06:00

...is my new bestie I think i mite be falling inlike with it we shall see did 30 mins gotta go snooze so I can wake up and go there tomorrow.

Borrowed from a fellow sparker.

M- MAKE SHORT TERM GOALS
O- OUT WITH THE NEGATIVE THOUGHTS
T- THINK OF WHY YOU WANT THIS
I- IMAGINE HOW YOU WILL FEEL
V- VISUALIZE HOW YOU WILL LOOK
A- ACKNOWLEDGE YOUR SUCCESSES
T- TREAT YOURSELF WITH RESPECT
I- INVESTIGATE NEW IDEAS AND FOODS
O- OBSERVE YOUR HEALTHY LIFESTYLE
N- NEVER GIVE UP AND NEVER GIVE IN

Cake and all

2008-11-05T22:07:00.000-06:00

I had some really richhhhhhhhhhh chocolate cake with chocolate icecream. I know but I been really good and tomorrow I begin bootcamp. I am not much of an exerciser but I hope to pick up this habit. Wish me luck....

My own derailment

2008-10-31T22:28:00.000-05:00

I have all the tools a gym right by my door like literally i walk out my door down my stairs turn right take one step and I am in our gym like how lame am i how LAZY can one be. I dont have an excuse I am done making excuses abt anything because I am driving this train and I am the one who keeps derailing this. I think I now know how easy it is to go mad. I feel like I am going mad. WELL Novemebr is my month many many changes in my diet and exercise to come.

Weight Loss

2008-10-13T23:35:00.000-05:00

is it really posible to plateau so soon lol who am i kidding I have been lazy and that is why I have plateaued but its really time to make a change. I pledge to make the change and I am going to start by going to bed as soon as I am done with this post.

starting Weight....220lbs

Self challenge: exercise everyday now matter how many mins I do.

self challege evaluation Nov 20th 29th bday!!!

2007-10-14T23:09:00.000-05:00

I am going to miss my baby sis may the angels take charge and guide her path You are Good God and i love you......thank you for everything.