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KERMIE67's Photo KERMIE67 Posts: 2,681
3/3/21 11:34 A

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Avoid processed junk food (eat real food instead)

Processed junk food is incredibly unhealthy.

These foods have been engineered to trigger your pleasure centers, so they trick your brain into overeating — even promoting food addiction in some people.

They’re usually low in fiber, protein, and micro-nutrients but high in unhealthy ingredients like added sugar and refined grains. Thus, they provide mostly empty calories.

Edited by: KERMIE67 at: 3/3/2021 (11:35)
Rhonda
Inmy40s,TakingBabySteps! (Leader)

"I CRAVE the body I have wanted for a Lifetime. I am here to work for it. What do you crave? **


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KERMIE67's Photo KERMIE67 Posts: 2,681
1/11/20 10:14 P

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Lighten up your coffee order

A regular cup of coffee with a dash of milk and even a little sugar has hundreds of fewer calories than the blended drinks, which are practically dessert in a cup. You can easily lighten up your coffee order without sacrificing taste by opting for low-fat milk or an unsweetened nut milk, adding just a touch of honey for sweetness, and a dash of cinnamon for flavor.


Rhonda
Inmy40s,TakingBabySteps! (Leader)

"I CRAVE the body I have wanted for a Lifetime. I am here to work for it. What do you crave? **


 Pounds lost: 14.6 
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KERMIE67's Photo KERMIE67 Posts: 2,681
1/18/19 4:51 P

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Replace Crappy Fats and Oils With Good Fats and Oils



Rhonda
Inmy40s,TakingBabySteps! (Leader)

"I CRAVE the body I have wanted for a Lifetime. I am here to work for it. What do you crave? **


 Pounds lost: 14.6 
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KERMIE67's Photo KERMIE67 Posts: 2,681
1/6/19 5:46 P

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STOP drinking sodas even diet ones.


Rhonda
Inmy40s,TakingBabySteps! (Leader)

"I CRAVE the body I have wanted for a Lifetime. I am here to work for it. What do you crave? **


 Pounds lost: 14.6 
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KERMIE67's Photo KERMIE67 Posts: 2,681
3/22/18 3:00 P

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Plan ahead:

Dealing with hunger is the worst part about trying to lose weight, so in order to prevent those pangs from pushing you to grab the nearest cookie, plan out your meals and snacks ahead of time. Write out what you'll be eating for the entire week, and you'll be even more successful if you pack and label foods for each day.


Rhonda
Inmy40s,TakingBabySteps! (Leader)

"I CRAVE the body I have wanted for a Lifetime. I am here to work for it. What do you crave? **


 Pounds lost: 14.6 
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KERMIE67's Photo KERMIE67 Posts: 2,681
3/20/18 2:31 P

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Eat three fewer bites of your meal

…or one less treat a day, or one less glass of orange juice. Doing any of these can save you about 100 calories a day, and that alone is enough to prevent you from gaining the two pounds most people mindlessly pack on each year. Check out these other weight loss tricks that don’t require diet or exercise.

Rhonda
Inmy40s,TakingBabySteps! (Leader)

"I CRAVE the body I have wanted for a Lifetime. I am here to work for it. What do you crave? **


 Pounds lost: 14.6 
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KERMIE67's Photo KERMIE67 Posts: 2,681
2/5/18 12:24 P

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Water

You need to decide to drink enough water. Enough is:: Take your weight , divide it by 2. that is a minimum of how many ounces of water you should drink each day. You need to stay hydrated and flush the junk out of your body.

Buy a new sports bottle, A cute one or decorate it with your personality. ALWAYS have it with you.

Rhonda
Inmy40s,TakingBabySteps! (Leader)

"I CRAVE the body I have wanted for a Lifetime. I am here to work for it. What do you crave? **


 Pounds lost: 14.6 
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14.25
28.5
42.75
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KERMIE67's Photo KERMIE67 Posts: 2,681
2/1/18 2:05 P

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Turn off the TV

You know you probably shouldn’t, but sometimes you eat in front of the TV, have your fun in hand or computer. But do you know how much it affects your waistline? Studies show that we eat around 40 percent more when watching TV and we’re more likely to eat junk food while distracted. To lose weight without major sacrifice, power down your TV, computer or smart phone during dinner and concentrate only on your meal.

Rhonda
Inmy40s,TakingBabySteps! (Leader)

"I CRAVE the body I have wanted for a Lifetime. I am here to work for it. What do you crave? **


 Pounds lost: 14.6 
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KERMIE67's Photo KERMIE67 Posts: 2,681
1/14/18 10:34 A

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Remember: The Best Days Start With Protein

Protein can support both weight loss and maintenance, according to a 2015 research review published in American Journal of Clinical Nutrition. And while eating about 24 to 35 grams of high-quality protein is important at every meal, it’s key in the morning, says lead researcher Heather Leidy, Ph.D., an assistant professor of nutrition and exercise physiology at the University of Missouri, in Columbia. (Most people consume 10 to 15 grams at breakfast or skip it altogether.) “Protein increases satiety throughout the day,” says Leidy, “and this leads to reductions in food cravings and unhealthy evening snacking.”

This could be the equation for the ideal weight-loss breakfast: a two-egg omelet + low-fat cheese + two ounces of lean meat (such as lean ground beef or turkey). No time to cook eggs? Try Greek yogurt with nuts.


Rhonda
Inmy40s,TakingBabySteps! (Leader)

"I CRAVE the body I have wanted for a Lifetime. I am here to work for it. What do you crave? **


 Pounds lost: 14.6 
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14.25
28.5
42.75
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KERMIE67's Photo KERMIE67 Posts: 2,681
6/23/17 11:23 P

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Soymilk instead of whole milk.

Whole milk is fatty (not to mention the suffering done by the cows in modern dairy factories). Soymilk is much healthier. You get used to it after awhile, like all the changes on this list, but if soymilk is a problem at least drink 1% milk.



Rhonda
Inmy40s,TakingBabySteps! (Leader)

"I CRAVE the body I have wanted for a Lifetime. I am here to work for it. What do you crave? **


 Pounds lost: 14.6 
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14.25
28.5
42.75
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KERMIE67's Photo KERMIE67 Posts: 2,681
6/23/17 11:21 P

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Nuts instead of chips.
If you normally snack on chips, try unsalted peanuts or raw almonds.

Rhonda
Inmy40s,TakingBabySteps! (Leader)

"I CRAVE the body I have wanted for a Lifetime. I am here to work for it. What do you crave? **


 Pounds lost: 14.6 
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14.25
28.5
42.75
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KERMIE67's Photo KERMIE67 Posts: 2,681
1/27/17 7:04 P

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Keep serving dishes off the table

According to a 2010 Cornell University study, you’ll eat about 20 percent less if you keep your serving dishes in the kitchen instead of on the dinner table. Researchers tested how eating habits would change if food was served from the kitchen, not the table. Participants ate less when the food was out of reach, and were more likely to choose fruits and vegetables when kept in plain sight.

Rhonda
Inmy40s,TakingBabySteps! (Leader)

"I CRAVE the body I have wanted for a Lifetime. I am here to work for it. What do you crave? **


 Pounds lost: 14.6 
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28.5
42.75
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KERMIE67's Photo KERMIE67 Posts: 2,681
1/27/17 7:03 P

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Eat only in designated dining areas

“Eat only in the food-appropriate areas of your home like at the kitchen or dining room table,” recommends Mary Miriani, an American College of Sports Medicine certified Health and Fitness Specialist in Naperville, Ill. Sitting down at the table to eat (instead of in the car, standing at the kitchen counter or sitting at your desk) means you are more likely to focus only on eating and pay more attention to the visual cues that help us decide when we are full. According to research, being able to see all that you have eaten (evidenced by the remnants of food on the table) could help you eat up to 27 percent less at meals.

Rhonda
Inmy40s,TakingBabySteps! (Leader)

"I CRAVE the body I have wanted for a Lifetime. I am here to work for it. What do you crave? **


 Pounds lost: 14.6 
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KERMIE67's Photo KERMIE67 Posts: 2,681
9/13/16 11:22 A

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TIP::
Buy smaller dishes if you are trying to control meal portions.
The Typical plate in Europe is 9 inches: in America it's 11 inches.

That's 30 percent more food on your plate.


Rhonda
Inmy40s,TakingBabySteps! (Leader)

"I CRAVE the body I have wanted for a Lifetime. I am here to work for it. What do you crave? **


 Pounds lost: 14.6 
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14.25
28.5
42.75
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KERMIE67's Photo KERMIE67 Posts: 2,681
5/17/16 9:23 P

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Step 6





Inspiration
Your Vision Statement should tell you why you want to lose weight or get fit, and why the hard work and effort to accomplish your goal is worth it. Your answers to these "why" questions can include some "general" elements (feeling good about yourself, being around for your kid/ grandkids, being a good role model, having the career or relationship you really want, etc), but as much as possible, the big picture you paint here should have specific details. You can generate this detail by asking yourself questions like:

1) What do I want my life to look like in (1, 5 or 10) years? Explain what you want to be doing, the roles you want to take on, how you want to see yourself, etc.

2) What would my ideal days look like? Explain why you'd look forward to getting up in the morning, the first thing you'd do every day, who you'd spend time with, the good experiences you want to have each day, how you'd face challenges in your daily life, etc.

3) What personal values (love, human connection, security, independence, comfort, variety, interest, excitement, contribution to society, family, career success, etc.) do I want my daily life to express and reflect? Include how you'd rank these values if you had to choose between them at any given moment.

Your Vision Statement doesn't need to include all these questions and answers—just your main goals and concerns that float to the top. The questions are just tools you can use to get yourself thinking. It should also include your beliefs about why losing weight is crucial to meeting your "big picture" goals.

This is part of the Write Your Vision Statement for Weight Loss
Find Out Why You've Set Your Goals.. The Whole article can be found here ..
www.sparkpeople.com/resource/wellness_arti
cles.asp?id=695&page=2


Rhonda
Inmy40s,TakingBabySteps! (Leader)

"I CRAVE the body I have wanted for a Lifetime. I am here to work for it. What do you crave? **


 Pounds lost: 14.6 
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28.5
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KERMIE67's Photo KERMIE67 Posts: 2,681
5/12/16 8:28 P

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Step 5
Track your food. Keeping a food diary can also double a person's weight loss. "We've actually found that people who track for just seven days are 88 percent more likely to lose weight—so that is motivation to keep going!"
Keeping a accurate food log it can help you with problem areas. If you record the time of day you are eating it will help : Like why you are snacking, stress eating, snacking out of boredom.
So record all those BLT's... {Bites, licks and taste} those calories count also.



www.sparkpeople.com/resource/nutriti
on
_articles.asp?id=394


Rhonda
Inmy40s,TakingBabySteps! (Leader)

"I CRAVE the body I have wanted for a Lifetime. I am here to work for it. What do you crave? **


 Pounds lost: 14.6 
0
14.25
28.5
42.75
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KERMIE67's Photo KERMIE67 Posts: 2,681
4/29/16 1:26 P

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Step 4.
Learn to Relax and BREATHE. We live in a world today of RUSH ,RUSH, RUSH, HURRY, HURRY, HURRY, So take time to Pause and ask yourself questions about WHY you are eating.
1.. Has it been at least 3 hours since you last ate?
2...ARE you just thirsty?
3...ARE you bored, emotional, stressed ? Go clean something that normally doesn't get clean. Like the utensil drawer How did all the crumbs get in there?
4.. IS it a habit to eat after such and such or a certain time? If so break that habit and see questions 1-3

Slow down and realize what you are doing
Slow down and listen to your body
Slow down and Relax.

Rhonda
Inmy40s,TakingBabySteps! (Leader)

"I CRAVE the body I have wanted for a Lifetime. I am here to work for it. What do you crave? **


 Pounds lost: 14.6 
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14.25
28.5
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KERMIE67's Photo KERMIE67 Posts: 2,681
4/18/16 11:24 A

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BABY STEP #3

Go for a 10 minute walk each day.... Not only will you get your steps in but it helps to de- stress you. ENJOY the out doors or where ever you walk.

That's it 10 minutes EVERYONE has 10 minutes.

Rhonda
Inmy40s,TakingBabySteps! (Leader)

"I CRAVE the body I have wanted for a Lifetime. I am here to work for it. What do you crave? **


 Pounds lost: 14.6 
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14.25
28.5
42.75
57
KERMIE67's Photo KERMIE67 Posts: 2,681
4/12/16 1:21 P

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Baby Step #2


Do a kitchen makeover: throw out or give away all processed foods: crackers, snacks, sweets, etc.
That means getting rid of all the easy to make pre-made meals in a box or bag. Even if you did it before recheck your cabinets. They have a ways of sneaking back into your kitchen cabinets, fridge and freezers.


Rhonda
Inmy40s,TakingBabySteps! (Leader)

"I CRAVE the body I have wanted for a Lifetime. I am here to work for it. What do you crave? **


 Pounds lost: 14.6 
0
14.25
28.5
42.75
57
KERMIE67's Photo KERMIE67 Posts: 2,681
4/2/16 12:52 P

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To get back on track we are going to make small changes in our life to get back on track.
Small Baby Steps will help to get us get on track for a healthy new lifestyle. The key to getting in to the best shape of your life and maintaining it is a combination of the following things:

You must use a strategy with little or no thinking.
It must focus on just one small change per week.
It must work in co-operation with your busy life not “overwhelm it.”
There has to be phenomenal levels of support.

So each week I will post one thing to change...
This week we will start easy...
Just drink water... Water, Water and Water.
If you see water drink it. I know you have a Bottle/cup sitting next to you right now so drink up. If you hear the word water take a drink. Every time you enter a new room take a drink of water.
Together we can do this. We can even make it fun... Go to a teammates page and just post water. They will have to drink and post on somebody else. Water Tag Go on... drink.

Edited by: KERMIE67 at: 4/18/2016 (11:25)
Rhonda
Inmy40s,TakingBabySteps! (Leader)

"I CRAVE the body I have wanted for a Lifetime. I am here to work for it. What do you crave? **


 Pounds lost: 14.6 
0
14.25
28.5
42.75
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