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Introduction Text For a long time I didn't think I could lose weight. A dietitian had me on a strict 1000 - 1200 calorie diet and I was hungry all the time, but only lost a pound a month. She wanted to take me down to 800 calories, but I refused. Then a few years ago my husband bought me a diet book which taught me about the glycemic index and a scale, and I followed the book and I lost weight! A fairly decent amount in at a good rate. However, when I stopped the diet (and I never intended to stay on the diet forever) I gained back some of the weight. Up to now, just not gaining weight has been a struggle, never mind actually losing it. What I've learned in the past: - I think I really do have to watch my carbs. Some carbs are better than others. That seems to be generally accepted now. So oatmeal, whole wheat bread, and fiber are good. White bread is not. - I can eat bread without putting fat on it. Good fresh bread is fine as it is. Or I can eat it with a banana, a green pepper, lean meat and mustard, a fruity jam with lots of fruit and not too much sugar, or yogurt. - Exercise makes me feel good about myself, makes me strong, and gives me energy. ~~~ ~~~ ~~~ ~~~ ~~~ ~~~ Four Months with Sparks Four months later and I’ve lost 25 pounds. I still have a lot more to lose, but I’m on my way. I’m happy because not only am I losing weight, I’m getting stronger and I really believe I’m getting a lifetime handle on my weight. What have I learned? 1. I can eat carbs. They aren’t evil. True, I’m still staying away from empty carbs. I’m eating fruit and whole grains. That’s a good lifetime habit. However, I can eat more fruit than I thought I could. 2. I’m getting more exercise. I was pretty good about getting exercise in 3 days a week before, but I’ve learned to challenge myself a bit more. I’ve learned about strength training. I’ve learned more about correct form and technique. I’ve learned new exercises. 3. I’ve learned to measure and weigh my food. I don’t do it all the time every day. However, I do it most of the time when I’m home. I’m getting better at guesstimating when I can’t measure. What is different from my previous experience with counting calories? 1. I’m eating more. 2. I’m watching the types of carbs and fats I’m eating, not just the quantities. 3. I’m losing weight.

* To lose weight * To become more energetic

* Strength Training * Cardio - min. 3x a week * Tracking what I eat & watching what I eat.





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