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JNWELDON's Photo JNWELDON Posts: 5,279
2/6/18 8:03 A

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Logging my food has been crucial for me. I have gone an extra step and bought a small notebook to use as a food diary. There is something about physically writing down the food, calories, and fat that keep me more accountable than just logging my food online.

 current weight: 309.2 
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SRWYLIE's Photo SRWYLIE Posts: 13,517
2/1/18 9:05 A

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I am with you, Jeremy. If I have a really big lunch, then I often will have just a little something for dinner. Yogurt with cinnamon is one of my faves.

-- Steve, Clearlake, California (Pacific time)

"The essence of all beautiful art, all great art, is gratitude." --Friedrich Nietzsche


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JNWELDON's Photo JNWELDON Posts: 5,279
2/1/18 7:51 A

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Good morning,

I take a play out of the intermittent fasting approach. There are 3 of us at the office who go out for lunch. Most of the time I can make solid choices on my food, but sometimes I don't like when we have Mexican or Thai. I end up "skipping" dinner on those days. I use the quotation marks because I will have something very light such as a couple apples, raw veggies, or no sugar added fruit cocktail with the idea to give my stomach something to digest without consuming a full meal of calories. I will also drink extra water.

Jeremy

 current weight: 309.2 
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SRWYLIE's Photo SRWYLIE Posts: 13,517
1/7/18 3:59 P

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I found that I did better when I stopped focusing on the scale. I like the non-scale victories like clothes being looser and being able to wrap a bath towel around my waist as signs that I'm making progress. Hang in there, buddy! You can do this!!!

-- Steve, Clearlake, California (Pacific time)

"The essence of all beautiful art, all great art, is gratitude." --Friedrich Nietzsche


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CGPS1795's Photo CGPS1795 SparkPoints: (218,178)
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Posts: 5,974
1/7/18 10:18 A

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Hi Guys!

This picture says it all for me right now. I seem to be going the total wrong direction!



Here's the link to the article:

www.sparkpeople.com/blog/blog.asp?po
st
=10_signs_you_are_getting_healthier_R>even_if_the_scale_doesnt_move


Carl, Co-Leader Lehigh Valley Sparkers (LVS);Co-Leader, At Goal Transitioning to Maintenance; Co-Leader Gay Men Sparking; 5% Challenge Community: Champions in the Kitchen Team:
2017 Sp- Fall - to Summer 2019 Champions in the Kitchen Team, WL
2015 - 2017 Spring. Champions in the Kitchen Team, EL
SP Orientation Clasess 10/1-7/2017, 6/11-17/ 2017 & 5/ 29 - 6/4/ 2016, Leader
Whatever the Mind can Conceive and Believe it can ACHIEVE!


 Pounds lost: 280.4 
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CGPS1795's Photo CGPS1795 SparkPoints: (218,178)
Fitness Minutes: (197,509)
Posts: 5,974
1/5/18 10:29 A

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Hi Gents!

Did you see this? We are at that point -in every ending there is a new beginning! I found this article helpful!

www.sparkpeople.com/blog/blog.asp?po
st
=the_10_best_sparkpeople_articles_foR>r_beginners


If anybody is interested, I'd be willing to set up an Accountability Challenge for our Team. It would involve Weighing-In Weekly and Exercising daily.

Carl




Carl, Co-Leader Lehigh Valley Sparkers (LVS);Co-Leader, At Goal Transitioning to Maintenance; Co-Leader Gay Men Sparking; 5% Challenge Community: Champions in the Kitchen Team:
2017 Sp- Fall - to Summer 2019 Champions in the Kitchen Team, WL
2015 - 2017 Spring. Champions in the Kitchen Team, EL
SP Orientation Clasess 10/1-7/2017, 6/11-17/ 2017 & 5/ 29 - 6/4/ 2016, Leader
Whatever the Mind can Conceive and Believe it can ACHIEVE!


 Pounds lost: 280.4 
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SRWYLIE's Photo SRWYLIE Posts: 13,517
1/3/18 10:33 A

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That is a great article, Carl! Thanks for bookmarking the link!

-- Steve, Clearlake, California (Pacific time)

"The essence of all beautiful art, all great art, is gratitude." --Friedrich Nietzsche


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CGPS1795's Photo CGPS1795 SparkPoints: (218,178)
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Posts: 5,974
1/2/18 2:49 P

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Happy New Year / Rear!


I found this profoundly helpful:




www.sparkpeople.com/resource/motivat
io
n_articles.asp?id=2319


Carl, Co-Leader Lehigh Valley Sparkers (LVS);Co-Leader, At Goal Transitioning to Maintenance; Co-Leader Gay Men Sparking; 5% Challenge Community: Champions in the Kitchen Team:
2017 Sp- Fall - to Summer 2019 Champions in the Kitchen Team, WL
2015 - 2017 Spring. Champions in the Kitchen Team, EL
SP Orientation Clasess 10/1-7/2017, 6/11-17/ 2017 & 5/ 29 - 6/4/ 2016, Leader
Whatever the Mind can Conceive and Believe it can ACHIEVE!


 Pounds lost: 280.4 
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CGPS1795's Photo CGPS1795 SparkPoints: (218,178)
Fitness Minutes: (197,509)
Posts: 5,974
11/20/17 11:20 P

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Hi Guys!!

As some of you know, I use Spark Coach to help bolster my motivation. Here is a topic I read today from Coach Nichole, hope you like it!:

The Best Fat-Burning Workout Tips

Do certain types of workouts burn more fat than others? You bet. But there is a lot of misconceptions surrounding exercise for fat loss. Ultimately, the key to turning on your fat-burning switch is to work at higher intensities and use as much muscle as possible. That's why running burns more calories than walking--because it's more intense. And it's also why a full-body exercise like the elliptical or rower is a bigger calorie burner than something like biking, which only utilizes muscles in the lower body.

Whenever you can work harder without perceiving your workouts as being intense, you'll be even better off! That's why tricks like listening to music or picking fun workouts really pay off. When you are enjoying the workout, you'll put in the time--and the intensity--needed to get results.

Here are three commonly advised strategies that may sound like sage advice--but are only going to hurt your weight-loss efforts.

1. DON'T "Exercise in the fat-burning zone." The fat-burning zone is still a very common workout mode on cardio machines. It is programmed to keep you working at a low heart-rate (intensity) level because your body uses more fat as fuel at low energy levels. That is true in theory, but it doesn't work out so well in practice. When it comes to weight loss, it does not matter where the calories you burn come from, whether they're from glucose in the bloodstream or from a recent meal you ate or stored body fat. What really matters is that you burn as many calories as possible regardless of the source of those calories. And what burns more calories? Working harder. So during your workouts, pump up the incline/grade, speed and intensity to a "somewhat hard" level that has you huffing and puffing, and you'll burn more fat in the long run.

2. DON'T "Exercise on an empty stomach." It is NOT true that exercising on an empty stomach will cause your body to burn more fat. In many cases, if you are hungry and forcing yourself to work out without eating something first, you are only shortchanging yourself. Your body needs available energy for optimal exercise, especially if you want to work hard and burn lots of calories (and, subsequently, fat). When you're low on fuel (energy), you can't work as hard or as long and your workout suffers along with your calorie burn. Some research shows that eating something before your morning workout will have you burning more fat during and after the workout itself.

3. DON'T "Lift light weights for lean muscles." Perhaps one of the best things you can do to unleash your body's fat-burning potential is strength training. But the idea that lifting light weights is going to give you better results or "smaller" muscles is only a half truth. Sure, without lifting heavier you will probably not get much stronger. But stronger doesn't mean "bigger" (very important!) and the less strength you have, the fewer calories you are burning while you read this blog, while you run and while you do just about anything.

Muscle can help elevate your metabolism, and lifting weights can also burn some serious calories--even after your workout ends. Not to mention that during weight loss, about 25% of the "weight" you lose could actually be lean tissue like muscle. Over time, that can wreak havoc on your metabolism and fat-burning potential. So pick up those weights at least twice a week and don't fear getting stronger. As you lose weight, you'll cut your muscle loss in half, and it will only make you fitter, slimmer and healthier.

Carl, Co-Leader Lehigh Valley Sparkers (LVS);Co-Leader, At Goal Transitioning to Maintenance; Co-Leader Gay Men Sparking; 5% Challenge Community: Champions in the Kitchen Team:
2017 Sp- Fall - to Summer 2019 Champions in the Kitchen Team, WL
2015 - 2017 Spring. Champions in the Kitchen Team, EL
SP Orientation Clasess 10/1-7/2017, 6/11-17/ 2017 & 5/ 29 - 6/4/ 2016, Leader
Whatever the Mind can Conceive and Believe it can ACHIEVE!


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DEORWYNN's Photo DEORWYNN Posts: 150
4/5/16 2:40 P

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Great tips!

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SRWYLIE's Photo SRWYLIE Posts: 13,517
11/6/15 9:30 A

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Here are some of the things I've done on SparkPeople that have helped me achieve my goals:

1. Make your SparkPage public. This allows others to leave you comments of encouragement and give you SparkGoodies to make you feel special (and they have ZERO calories!). To make your SparkPage public, go to your SparkPage and click "Edit My SparkPage" (or go here: www.sparkpeople.com/mypage_edit.asp ) In the upper right corner under More Options, clear out the first two checkboxes: "Only allow my SparkFriends to see my page" and "Turn my page offline". They should NOT be checked. People can't add you as a friend if they can't get to your page.

2. Write a blog. Try to do it every day if you can. Talk about your struggles. Write about your successes. Post pictures before and after. When you tell your story, you help others with what they are struggling with. Try to inspire people with your story, don't use it just as a means to vent.

3. Track your food and fitness. Nobody but you will know what you're eating, so be honest. The only person you're hurting is you if you don't track every single bite accurately. And make sure your fitness activities are tracked to. Exercise is every bit as important as your nutrition. Start slow, if you're just starting, but do more today than yesterday, but not as much as tomorrow.

4. Push yourself when the exercise gets easier. If you aren't out of breath walking at 2 miles per hour, then speed it up! Find a hill to climb if you've just been walking on level ground. Keep making exercise tougher. Before you know it, the tougher exercises are easy! Then kick it up another notch.

5. Finally, forgive yourself. It doesn't matter how you reached the point you're at right now, if you're not happy with it. What matters is how you want to go forward. Do you want to stay the same, or do you want to change? Once you've made that choice, then you have made the first step toward getting there.

Keep Sparking, friends!

-- Steve, Clearlake, California (Pacific time)

"The essence of all beautiful art, all great art, is gratitude." --Friedrich Nietzsche


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